No DOMS (soreness)

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xtonymarsx

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Can anyone explain why it is that no matter now much I work my biceps, they never get sore?

I just started lifting again. I got sick of life getting me down, and finally (after a few months) decided to use that as my motivation to get back into shape. So I'm only in my 2nd week again and everything on me is sore, except for my biceps. It's always been like that for me. I don't over train them. I actually avoid direct arm workouts most of the time because I don't want to be disproportional. I naturally have big arms.

For the record (and those that don't remember me), I'm 5'11", 219 lbs, and roughly 20% bf currently.

Goals: < 200 lbs, not chiseled, but still lean...and VEINS galore hahaha
 
Hey Tony.

Do you do a lot of compound movements? I find that the emphasis will always be on the weakest link(s). Given your description, I doubt that would be your biceps. For me it tends to be my shoulders and lower back that feel it the most, while my pecs and quads never seem to be doing any real work.

Also, welcome back. :)
 
Then you got to focus on eccentric conctrations.
If you have a bench press, with someones help, only focus on lowering the weights.
Youll be able to use heavier weights as a result to.
 
it can be hard for me to get biceps to get sore even if i purposely over-do it in a session. usually its my forearms that give out first (obviously a weak link).

are you making sure your upper arm doesn't move on your curling exercises? your elbow should be immobile...like its pinned to your body.

other than strict form on curls, and heavy rows for the back and biceps...I dunno.

I do agree that a lack of DOMS does not mean you failed to get a good, effective workout.
 
malkore said:
I do agree that a lack of DOMS does not mean you failed to get a good, effective workout.
Click to expand...

100% Agree.

On a side note: I know 2 people who told me the exact same thing and I took them with me to the gym and corrected their form. BOOM they were blitzed the next day.

95% of the time you're not superman, and it's because of your form :D
 
I remember when I worked like hell on my biceps and woke up the next day not able to straighten out my arms. Really not a nice thing to be sore with.

If you've naturally got big arms, then surely there naturally stronger than everything else.
 
Have you tried doing strip sets? If so, how many? Maybe you didnt do enough sets. When I do strip set arm curls I start heavy, picking the appropriate weight to maintain good form and failure at 8 - 10 reps. Then I take five pounds off, then another five, another five etc... Sometimes I have to do only four sets till my biceps are sore and other times I have to do as many as ten sets till my biceps are sore. No resting in between sets except for maybe one breath. If I wear down my biceps enough I swear by the end of the strip set my biceps will be reduced to curling 8 lbs in each arm. Good stuff. Also I shouldnt neglect to mention, this massive strip set I do is at the end of my work out just before my cool down. It works really well for me to force a good soreness into my biceps.
 
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Sorry, I badly worded this whole thing. I just found it weird that every part of my body is sore right now (considering I just started again) besides my biceps. Legs, chest, back, shoulders, triceps...everything.

To reply to some of your messages...I know that soreness doesn't = an effective workout. It just surprised me that they aren't even tight when everything else is sore.

Sara: Jesus punishes me because I'm agnostic..so :p haha. Missed you and your snide remarks haha.

Drop sets? Yes I've done those in the past...but I don't remember how well they worked.

Curtis: The last time I did something like that was way back when I first started lifting in the military. Probably in like early 2001 haha. Yeah, that threw me for a loop when that happened.

[Focus]: I do almost ALL compound movements for the record. I find them way more effective than wasting my time doing single joint "concentration" movements

Malkore/Mreik...YOOOOOOO!!!!
 
now i understand you better tony. i still am with you...when I come back to the gym from a lay off, it seems like my biceps are either not sore/stiff/tight at all, or just barely...yet if you even look at my pecs funny, my chest screams in pain.
 
Like Matt said, focus on the eccentric (lengthening) portion of the lift. A good rule of thumb is a 1-2 count up, hold for a 1-count, and then 2-4 count down to help you emphasize the eccentric portion of the lift, as well as your overall form at the elbow.

Also make sure your not one of those people that uses their hips, legs, or shoulders to perform the lift. Nothing is more annoying then watching some roided up guy thrashing about like he's having a seizure during bicep curls. If you are having trouble keeping the rest of your body out of the lift, then prop your back and shoulders flat against a wall during the exercise. It will help you to isolate movement at the elbow joint.
 
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