Only sore muscles after workout are biceps

[acg1587]

Is that odd? I'm seeing the growth of all other muscles, and I'm not going light on my compound exercises...but the only muscles that are ever really a bit sore are my biceps.

Is this normal?

 

[junkfoodbad]

How long have you been training? I was only sore in any of my muscles for the first week maybe two. After that, any soreness could mean that you are overtraining.

Are you isolating your biceps at the end of all your compound exercises?

 

[Karky]

if your bi tends to get sore too much, cut down on isolating them if you are doing that.

 

[malkore]

Yeah, post your workout, but I bet you're doing too much target isolation for the biceps, which are a small muscle group, and almost get a perfect workout from pull ups and heavy rowing. for most people, a couple sets of curls at the end of your workout is plenty for biceps.

 

[acg1587]

Yeah, I do isolation for bi's/tri's at the end of my compound exercises. Nothing else is sore when I lift.

I do seated rows, dips, chin-ups, deadlifts, squats, DB shoulder press, lat pull-down, DB bench press

Isolation: skull crushers, tricep push downs, barbell bicep curls, preachers curls

Usually 2 sets of 8-12 reps of all

 

[css925]

I had the same problem, I was doing too much isolation work specifically for biceps. As mentioned above your compound lifts should be plenty of work.

 

[malkore]

so you do as many sets specifically for biceps as you do for your entire back.

see the problem? big muscle group - 2 exercises. tiny muscle group, and you do 2 compound and 2 isolation exercises that hit the biceps.

i would, at most, do one exercise for biceps, 2 sets, 6-12 reps.

i would also favor pullups over lat pulldowns. similar, yes, but pullups require more force, thus more benefit from doing them, even if they are assisted pullups