Bicep Work

[Tromboner45]

I'm not sure exactly how "advanced" this question is, but here goes: Biceps are decidedly the smallest muscle on the body in proportion to how much we train them. Coincidentally, one would assume that it also would get the largest pump because it is in fact, getting worked so much. However, i'm curling 5 sets of 10-9-8-7-6, then the same on hammer curls, followed by incline 5X10 bench curls (not sure what they're called, but i hope that kind of makes sense). they're intense, also. I'm barely finishing each set. On top of that, its back day as well. I'm getting a good pump at the gym, but no soreness or anything the next day. Please don't flame me, i realize soreness does not mean growth, but shouldn't i feel something? I feel more in my forearms, honestly. Could i have plateaued? My arms have grown almost 2 inches in the past year, although i'd say at least half that was triceps. Any help or advice/comments would be GREATLY appreciated.

[Chewbacca_BBer]

It sounds like you are doing the exercises that work best for you. I don't always feel something the next day, when I exercise my arms. The way I tell if it is doing any good is: if in the next exercise session (or the next one following that), the sets become easer. After you can do the sets with ease, just add more weight. In addition to this, I feel that I get a better workout, if I exercise my triceps along with my biceps. :)

[Tromboner45]

Makes sense, man. Thanks.

[irishbuilder]

mmmmmm arms today :D

might go ez on bi's today but im hammering my tri's for shizzle.

[Jacked_J]

I only do 4 sets total on biceps. I get an awesome pump with that alone.

Note: It's NOT EVEN BACK DAY EITHER!

[mikeymontana]

I only do 4 sets total on biceps. I get an awesome pump with that alone.

Note: It's NOT EVEN BACK DAY EITHER!

Bump my back day is tuesday and my arms day is friday

The only work i do friday is 3 sets of bb curls.. thats IT, and they seem like over time they grew a bit..

[Tromboner45]

I wish i could do that ****. The only time i have really ever seen growth in my biceps was on days where i just went **** IT! threw on 10 pounds more and hammered out 4-5, rather than 6-10 or so, then added 4-5 sets on. I assumed this wasn't the best thing to do all the time, so i only do it every so often.

[Halfroman]

I have to take a ****, but you are overtraining. when I come back I can attempt my arm day which has promoted a 4 1/2 inch growth in muscle in 10 months. brb.

[Beast17]

its kinda hard to say...ur not saying if ur switching up ur workouts. if ur doing the curls, hammers, and inclines for months at a time...then no ur not going to get sore. every 2-3 weeks u should switch up ur routine to keep ur body guessing. and also i recommend doing back before bi's that way ur bi's arent completely worn out and hurting. and as far as ur forearms...ur probably using bad form on back. usually from too much weight. when u use too much when u swing ur back and in turn all the weight tends to shift to ur bi's and forearms requiring u to need a stronger grip making ur forearms hurt.

[irishpowerhouse]

from experience i know that biceps are one of the fastest recovering muscles in the body. You can hit them hard today and tomorrow they could do the same easily.This is just something you have to accept, everyone reaches a stage where their biceps are hard to tire.

Keep curling hard and intense and you will get gains and great pumps, dont worry if they don't feel sore the next day.