A Good Bicep Burn

[kyjelly]

Um, OK, heres my situation. I do 5-6 sets of bar curls, 3 sets of dum curls, and 3 sets of hammer curls. During the workout, my muscles pump up and tighten up. But Im never sore anytime afterwards. Should I change it? Or maybe I just dont get sore in my biceps??

[Myka]

change it up...what else are you working during that WO?

[taiboxa]

imo u do too much for your bi's they are a small muscle and 3 good sets is AMPLE to break down the tissue

[kyjelly]

I do it along with Back. I mean, I get my bi's all tighetned up real good. But Im just never sore in that area. I dont know if its just the way i am or what.

[Myka]

I agree with tai...too much in there...for some reason I missed that before I posted rofl

[kyjelly]

how about. 4 sets of bar curls, 2 sets of dum curls, and 2 sets of hammer?

[Myka]

how about. 4 sets of bar curls, 2 sets of dum curls, and 2 sets of hammer?

I dont work biceps on days that I do deadlifts for back...but then the following week I will do about 6 sets TOTAL for biceps...keeping the back to low sets with some rows...JMO

[kyjelly]

Cool, thanks for the advice/input.

[FullMoonHowlingWolf]

Our muscles adapt quickly and in order for them to continue making progress new movements must be constantly added. Try switching up your routine to shock your biceps. Have you tried 21's? Another good exercise is standing close grip cable curls, and while performing them try squeezing your biceps hard at the top on each rep. You are probably fine doing 8 sets total, but that doesn't include your warm ups. I hope this helps.

[kyjelly]

Our muscles adapt quickly and in order for them to continue making progress new movements must be constantly added. Try switching up your routine to shock your biceps. Have you tried 21's? Another good exercise is standing close grip cable curls, and while performing them try squeezing your biceps hard at the top on each rep. You are probably fine doing 8 sets total, but that doesn't include your warm ups. I hope this helps.

What are 21's?

[~fuelforfire~]

21's 7 sets of half curls where you curl half way up, 7 of the top half of the curls, then 7 full curls.

[Natty99]

My Bi's Very seldomly get sore. You only need to do a few sets after completing your back workout. Bar Curls, Hammers, then some Arnold Curls. They will grow!

[FullMoonHowlingWolf]

21's 7 sets of half curls where you curl half way up, 7 of the top half of the curls, then 7 full curls.

kyjelly 21's are what fuelforfire is describing, except he meant to write reps not sets. Use a light barbell and curl it half way, doing this 7 times, on the 7th rep, complete the curl. The bar will now be up by your shoulders and from there let it go down half way (to approx your bellybutton) and do this 7 times. The last 7 will be complete curls (top to bottom) and you’ll have completed 21 reps, hence 21’s. You should get a tremendous burn and pump. Try 1 or 2 sets at the end of your bicep routine and see if that gets them sore the next day. It's just one way to shock your biceps. Remember the 21’s will replace one of your other exercises.

[kyjelly]

aaaahhh yes, Ive done those before with a buddy of mine! but I saw Aronld Press??? I thought those were hammers?

[Natty99]

Arnold Curls are basically Incline Dumbell Curls. Great for width and creating that peak we all want! 1st half of the lift is a hammer then you turn your palms up.

[*Narkissos*]

imo u do too much for your bi's they are a small muscle and 3 good sets is AMPLE to break down the tissue

ditto.

And i don't use soreness as an indicator either.

As long as my Bis are getting bigger... harder... stronger... who cares about soreness?

I train bis after back.

I either do i exercise for 3-4 sets.. or 2 exercises for 2 sets of each.

[Liftnainez]

I really believe if your diet is on point, and you train hard your muscles will grow no matter what.. you dont need 12 sets for your biceps to grow..

[diesel21]

whatever u do, just make sure you go to true failure in order to grow... if your a juicer, then it shouldn't matter (as much)....

[TADOLFI]

Good info here kyjelly...
One thing that you always need to check, no matter what, is proper form.
Lighten the weight, slow down your motion to at least a two second up, two second down and check your form.

If form is in line - up your weight to get 6 rep sets for a few workouts and see where that takes you.

[kyjelly]

cool, thanks guys. Im wokring out bi's 2marrow, so Im excited now! yay!

[Steve80]

Throw in some single arm cable curls. They worked great for me, popped my peaks, and gave me a great burn.