I have recently started working out again, and i find myself annoyed by the same problem i have had for years, my Bicep. I have a large frame, wide shoulders the works, however, i will work my biceps hard as hell one day, and feel no soreness the next day at all like the soreness in my chest after a good chest workout. this has always haunted me making me feel like i am not working them efficiently. My triceps will always feel sore the next day after a good number of dips for say, does anybody know why i am not feeling a soreness the next day, or perhaps have a few exercises they know will give the best results?
Bicep problem
- Thread starter Newguy
- Start date
I've said it once, I've said it a million times, soreness is not a good indicator of a good workout. Being sore does not dictate whether you received any benefit towards your goals. Having said that, you probably are hitting them with multiple curl exercises and forgetting the compound lifts. Focus on pull-ups or rows to strengthen both back and biceps and post back here after a good routine is set. Have a good look around the forums, there is tons of useful information. 
Have you ever heard of 21's and squeezes? I was like you, I could do massive arm workouts, yet my biceps would never get sore. I found a guide that changed all of that.
First, you do ten reps with a medium weight. You slowly pull your arms all the way to the top and once there, you flex the hell out of them, then you lower slowly.
On your last rep, you imedietly switch to the 21's, no rest. Raise the barbell to waist height slowly and hold for 1 second, then lower to the starting point. Repeat this seven times, on the final rep hold the barbell at waist height then raise the barbell to just below the chin hold for 1 second then lower to waist height repeat this 7 times. On the final rep lower the barbell all the way down to arms fully extended then raise the barbell all the way to just under the chin and repeat for 7 reps.
I guarantee that you will feel it the next day.
First, you do ten reps with a medium weight. You slowly pull your arms all the way to the top and once there, you flex the hell out of them, then you lower slowly.
On your last rep, you imedietly switch to the 21's, no rest. Raise the barbell to waist height slowly and hold for 1 second, then lower to the starting point. Repeat this seven times, on the final rep hold the barbell at waist height then raise the barbell to just below the chin hold for 1 second then lower to waist height repeat this 7 times. On the final rep lower the barbell all the way down to arms fully extended then raise the barbell all the way to just under the chin and repeat for 7 reps.
I guarantee that you will feel it the next day.
Circut training, drop setting, pyramiding...try it all, see what works for you. Definately don't just sit in the corner doing endless sets of curls, though. Make sure if you are going to blast your biceps, you do it at the end of your compound lifting, so you don't end up having a torso that's smaller than your arms. Also, stay out of the squat rack when you do your curling.
Thanks for all the feedback guys, ill just keep changing my routine until i find what works for me, also I’m surprised about soreness not being an indication of a good workout, i always felt that a bit of soreness made me feel as if i had worked myself good, ill have to look into this a bit more
If you want your biceps to hurt, do a lot of chinups. That's what happens to me after I do a whole lot
At the least, it won't hurt to try...
At the least, it won't hurt to try...
I've said it once, I've said it a million times, soreness is not a good indicator of a good workout. Being sore does not dictate whether you received any benefit towards your goals. Having said that, you probably are hitting them with multiple curl exercises and forgetting the compound lifts. Focus on pull-ups or rows to strengthen both back and biceps and post back here after a good routine is set. Have a good look around the forums, there is tons of useful information.
+1
Newguy - soreness should never be a " goal " of any weight routine.