Biceps question

[Casperd360]

So now that I have been back at it a month or so now. I am no longer getting sore bis. I dont know if they are growing. Or what. I can get sore everywhere from traing. My bi's are never sore and my back is only mildlysore. I am going to post yesterdays arm work out. Its more than normal for my biceps. Last weeks was less and still no soreness. My training partner is bitching bout how sore he is right now.

Bi's
EZ curl bar preacher curl w/u 1 x 12 40lbs (not counting bar)
bb curls (Actual weight) 1 x 8 70lbs, 1 x 8 90lbs, 1 x 5 100lbs
db curls (with my tris resting on an incline bench) 3 x 8 30,35,40lbs
Alt standing db curls 1 x 8 35lbs, 1 x 7 40lbs, 1 x 6 45lbs
Cable curls (Standing doublle biceps pose) 3 x 8 40, 50, 60
21's preacher curl with ezbar (Not counting bar weight) first half and second half with 40lbs last 7 full reps with 30lbs.
I then went and got on a hammer strength plate loaded machine. Put a 25lb plate on it and did 3 sets to failure with only 5 seconds of rest inbetween sets.

Tri's
Skull crushers 1 x 15 w/u 50lbs
Skull crushers 3 x 10 80, 90, 100
dips 3 x 10 weighted 25 lbs first set. 45 lbs second set. and only my weight on the third
Reverse grip pull downs. Super setted with rope pull downs. I didnt write down the weights on this as my partner and I did all three sets back to back. No rests.
Then we did a rope drop set each to failure. Drop pin. Go to failure. drop pin go to failure.

Anyway my point is normally I do more for tris than bis. But I dont feel like my bis are getting what they need. When i am done training them they are so full of pump I have a hard time touching my face. But I am never sore. Any thoughts?

[JDL125]

I noticed my biceps starting to grow when I bumped up the weight and 8-10 heavy reps. I also try to do them quickly, like 30-40min. Since they are such a small muscle group, I usually do 10-12 sets. Preacher curls, and heavy db curls work great for me.

[abadseal]

Back in my early lifting days I followed Lee Priests bicep workout for a little while which was about 20 sets! Needless to say I was 16 at the time and natural so that was wayyyyyyyyyyyyy overkill and would still be today. Now I use Doggcrapp methods meaning usually only 3 sets and my arms show no signs of stopping. If your workout isn't working for you don't be afraid to try something new. BTW my biceps never get sore and my back rarely does either.

[ironfreak83]

first off, my biceps have never, ever, ever, been sore. the only way for me to make mine sore would be to actually have a full bicep tear somewhere lol. i do think you're doing wayy too much for biceps. i pick one curl exercise once a week and thats all i do. if you train your upper back heavy enough, you're also hittin your biceps there as well. oh and if people try and say once bicep exercise a week isnt enough, well i've got 23 1/2 inch arms and can curl 275 on a straight bar for reps:p

my favorite bicep exercise right now, is one arm dumbell curls on a preacher seat. i think this is all Coleman does for biceps anymore. i think i also heard somewhere that anything over 6 reps for biceps doesnt force them to grow as much as say 3-6 rep range. i dunno, but it works for me.

[jtat326]

first off, my biceps have never, ever, ever, been sore. the only way for me to make mine sore would be to actually have a full bicep tear somewhere lol. i do think you're doing wayy too much for biceps. i pick one curl exercise once a week and thats all i do. if you train your upper back heavy enough, you're also hittin your biceps there as well. oh and if people try and say once bicep exercise a week isnt enough, well i've got 23 1/2 inch arms and can curl 275 on a straight bar for reps:p

my favorite bicep exercise right now, is one arm dumbell curls on a preacher seat. i think this is all Coleman does for biceps anymore. i think i also heard somewhere that anything over 6 reps for biceps doesnt force them to grow as much as say 3-6 rep range. i dunno, but it works for me.
You're an ironfreak of nature.:)

[Baited]

oh and if people try and say once bicep exercise a week isnt enough, well i've got 23 1/2 inch arms and can curl 275 on a straight bar for reps:p


oh yeah well... my dad can beat up your dad!


(actually if you take after your dad then that's a lie...)


Anyways my biceps rarely get sore. The only time I noticed them get sore was when I got sick and didn't lift for a month and a half. They were sore for about 2 -3 days. (everything was though... I actually really like the feeling :eek: )

Also another time I remember my biceps being sore was when I did incline curls.

[ironfreak83]

oh yeah well... my dad can beat up your dad!


(actually if you take after your dad then that's a lie...)


Anyways my biceps rarely get sore. The only time I noticed them get sore was when I got sick and didn't lift for a month and a half. They were sore for about 2 -3 days. (everything was though... I actually really like the feeling :eek: )

Also another time I remember my biceps being sore was when I did incline curls.

actually pretty much everyone in my family is small. figure that one out lol. my dad has been a 200 pound lumber jack all of his life though, so his genetics probably helped me out in the strength department a little, well that and alinshop :D

[ironfreak83]

You're an ironfreak of nature.:)

I'm just a squirrel tryin' to get a nut :D

[Tyrone]

So now that I have been back at it a month or so now. I am no longer getting sore bis. I dont know if they are growing. Or what. I can get sore everywhere from traing. My bi's are never sore and my back is only mildlysore. I am going to post yesterdays arm work out. Its more than normal for my biceps. Last weeks was less and still no soreness. My training partner is bitching bout how sore he is right now.

Bi's
EZ curl bar preacher curl w/u 1 x 12 40lbs (not counting bar)
bb curls (Actual weight) 1 x 8 70lbs, 1 x 8 90lbs, 1 x 5 100lbs
db curls (with my tris resting on an incline bench) 3 x 8 30,35,40lbs
Alt standing db curls 1 x 8 35lbs, 1 x 7 40lbs, 1 x 6 45lbs
Cable curls (Standing doublle biceps pose) 3 x 8 40, 50, 60
21's preacher curl with ezbar (Not counting bar weight) first half and second half with 40lbs last 7 full reps with 30lbs.
I then went and got on a hammer strength plate loaded machine. Put a 25lb plate on it and did 3 sets to failure with only 5 seconds of rest inbetween sets.

Tri's
Skull crushers 1 x 15 w/u 50lbs
Skull crushers 3 x 10 80, 90, 100
dips 3 x 10 weighted 25 lbs first set. 45 lbs second set. and only my weight on the third
Reverse grip pull downs. Super setted with rope pull downs. I didnt write down the weights on this as my partner and I did all three sets back to back. No rests.
Then we did a rope drop set each to failure. Drop pin. Go to failure. drop pin go to failure.

Anyway my point is normally I do more for tris than bis. But I dont feel like my bis are getting what they need. When i am done training them they are so full of pump I have a hard time touching my face. But I am never sore. Any thoughts?

Just something to try to change it up since what you're doing isn't getting you sore...GO HEAVY with the main bb curl even if you can only get it 2 times...Work your way up in reps but down in weight...keep it as heavy as you can for up to 7 reps...I usually go 2 reps, 4 reps, 5 reps, 6 reps etc....I do like 5-6 sets(kinda pyramid)...After this do what ever but rest the biceps for a little...then do what I know as 21's...Grab an ez curl bar and do this standing...You start all the way down(fully extended)...You come up half way 5-7 times...then quickly transition to all the way curles holding the ez curl bar around you collar bone...Now you go half way down 5-7 times...Last you just do full ez curls 5-7 times...You do this all as one set...Do at least 3 sets if not 4...For the last routine just go with standing hammer curls...Heavy as you can go at first alternating curls...go with 4-5 reps on each side pyramiding up all the way to 10-12 reps on each side...Prob. 3-5 sets

Try this once and really push your self to go as heavy as you can in each set pyramiding...Tell me how it goes and if you get soar...

[ironfreak83]

Just something to try to change it up since what you're doing isn't getting you sore...GO HEAVY with the main bb curl even if you can only get it 2 times...Work your way up in reps but down in weight...keep it as heavy as you can for up to 7 reps...I usually go 2 reps, 4 reps, 5 reps, 6 reps etc....I do like 5-6 sets(kinda pyramid)...After this do what ever but rest the biceps for a little...then do what I know as 21's...Grab an ez curl bar and do this standing...You start all the way down(fully extended)...You come up half way 5-7 times...then quickly transition to all the way curles holding the ez curl bar around you collar bone...Now you go half way down 5-7 times...Last you just do full ez curls 5-7 times...You do this all as one set...Do at least 3 sets if not 4...For the last routine just go with standing hammer curls...Heavy as you can go at first alternating curls...go with 4-5 reps on each side pyramiding up all the way to 10-12 reps on each side...Prob. 3-5 sets

Try this once and really push your self to go as heavy as you can in each set pyramiding...Tell me how it goes and if you get soar...



Tyrone's got some pretty big guns on him, so i'd at least try what he's suggesting for awhile. dude if i did all that for arms i think they'd prolly say screw you bastard, and just quit working all together lol.

[Tyrone]

Tyrone's got some pretty big guns on him, so i'd at least try what he's suggesting for awhile. dude if i did all that for arms i think they'd prolly say screw you bastard, and just quit working all together lol.

:DIf you weren't one of my buds I'd think you might be making fun of me lol...The guns aren't that big...Not anything close to what I'd like but thanks BIG DOG!!! Yea it's a little much but I just want to see if I can help him rip some micro muscle fibers to feel it..;)