[Radiohead89]

Im having a big problem. for the past month or so every time i train my biceps they do not get sore. i mean i get a good pump during workouts but the next day they are not sore and it feels like i havent even trained them.

heres my bicep routine:

i train them once a week with back

standing barbell curl---4 sets 4-6 reps heavy weight dropping some weight after each set

Hammer curl--- 3 sets 6-8 reps

1 arm dumbell preacher curl--- 3 sets 6-8 reps

reverse e-z bar curl--- 3 sets 6-8 reps

im 17 years old taking in about 3800-4000 calories daily 350 grams protein, getting plenty of rest so i dont think its my diet or not enough rest. this is really starting to piss me off though. could i be overtrained or am i not training them enough?

[Rocky]

If you looked at the thread directly beneath this one someone asked the exact same question! :)

Firstly, it looks like you are doing a little too much there. Remember bis take quite a beating training back so they are more than warmed up already. I'd knock at least one if not 2 of those exercises off your routine.
Try a varied rep range aswell - bis are a small muscle so don't use a massive weight, do lighter try upping the reps and really feeling the contraction.
Another idea might be to train bis with chest and tris with back so in a way you'll be hitting bis twice a week (one of the times being indirectly through your back work) which means they will be fresh when you train them on their own as they aren't really used during chest!
Soreness isn't everything - check this thread for other possibilities:

Whats best?

[BigBen]

to much volume unless your "using" but anyway may i suggest refining your form bc if u did all that and werent sore then something must be going on and im guessing one or bioth of 2 things. First your not going to failure, or second your form is shakey, dont be afraid to lighten up the weight your much better off using proper form and lighter weight than shakey form and heavier weight.



Godbless

[Radiohead89]

yea my forms pretty close to perfect on the first few reps but then after that its not so great. so ill try using lighter weight and upping the reps and really work on my form ill see how that works.

[Fry]

If ur forms good then try incorporating some advance techniques such as statics, rest pause, negatives to continue on the set to failure. If u have a Partner have him press down on the weight as u resist on the way down during a rep because you can handle more weight in the negative. and I will guaranttee you that u will feel ur arms again.

[PUMBA]

Originally Posted by Radiohead89

Im having a big problem. for the past month or so every time i train my biceps they do not get sore. i mean i get a good pump during workouts but the next day they are not sore and it feels like i havent even trained them.

heres my bicep routine:

i train them once a week with back

standing barbell curl---4 sets 4-6 reps heavy weight dropping some weight after each set

Hammer curl--- 3 sets 6-8 reps

1 arm dumbell preacher curl--- 3 sets 6-8 reps

reverse e-z bar curl--- 3 sets 6-8 reps

im 17 years old taking in about 3800-4000 calories daily 350 grams protein, getting plenty of rest so i dont think its my diet or not enough rest. this is really starting to piss me off though. could i be overtrained or am i not training them enough?

can the reverse curl replace with Concentation curls. Do two handed preacher CABLE curls instead of one arm. Up reps to 10-15 all for 3-4 sets. Squeeze and flex at the contraction point of the movements

[MaKaVeLi]

Rocky's right, you should do your bis with chest as well so that they're fresh and you can really hit them hard, and remember - variation is the key so try some of Pumba's suggestions also

[Radiohead89]

im just worried that i might be overtrained or something. can overtraing happen if im only training each muscle group once per week (except for calfs ), and im eating around 4000 calories of "clean" food and getting around 10 hrs of sleep each night? ive been reading some of the threads about overtraining and some of them are gettin me worried lol

[BigBen]

how long do u train each day? Also do u feel tired, sleepy, or irritable most of the time. Being short tempered is a sign of tiredness also.

[Radiohead89]

i train roughly an hour each day but i train for 3 days then i take a rest day then i train for 2 more days and take another rest day. no im not usually tired and as for being short tempered thats just how i am, ive always had a short temper . but i really dont feel any different so i guess im not overtraining.

[juicy]

Try changing the type of exercises you are doing aswell as supersetting 2 exercises, this way you will train your biceps in less time and get great benefits from shockin the muscles. Muscles only grow when they are stimulated so if your routina has been the same for a few weeks you need to introduce a new stimulus that the muscles arnt used to.

[Tonkin]

i went with my mates at this gym and i wanted to do heavy and he gve me these smaller then we did bicep curls slowly up moderate then down slowly.. and i felt the pain the next day.

[Rocky]

Variety is the spice of life - and really getting into the mind muscle connection. We finished off bi's with one set of moderate weight preachers and did them super slow and strict without letting the stress off the biceps once - proper rock hard after that!

[PUMBA]

Originally Posted by Rocky

Variety is the spice of life - and really getting into the mind muscle connection. We finished off bi's with one set of moderate weight preachers and did them super slow and strict without letting the stress off the biceps once - proper rock hard after that!

Yeah agree with Rocky also about the Chest & Bi workouts is exactly what I just finished with in the last program works a treat. You can really smash your muscles that way as a change from the pre-exuast methods of training back and bi's or chest and tri's.

Sometimes I finish by do one huge drop set going down the rack on cable preachers. just to flood the muscle with blood.