I get no DOMS after a bicep workout?

[asdf89]

bicep workout is as follows..
4x10 bb curl
4x8-10 hammer curl
4x8-10 concentration curl
4x10 reverse curl

i will however get some DOMS in my brachialis and my brachioradialis from the reverse curl/hammer curls...suggestions/thoughts?

i will actually get more overall bicep soreness after a back workout..if that would tell you anything

[Ironlife]

Make sure your eating enough good foods, change your whole routine around for the next 8 weeks and see what happens. Replace nearly everything in that routine and add in some drop sets, supersets even. Just keep experimenting with different rep schemes, 4-6 on some exercises, and then 10-15 on others just experiment for now and keep track of everything.

[asdf89]

yeah ive been doing that same routine for awhile i know its time to change anyways...im mostly against the idea of hyperplasia but im thinking of going into a hyperplastic phase (in theory) for 6-8 weeks or so to see if i can stimulate anything...mainly from drop sets like you said and TUF....

[Ironlife]

yeah ive been doing that same routine for awhile i know its time to change anyways...im mostly against the idea of hyperplasia but im thinking of going into a hyperplastic phase (in theory) for 6-8 weeks or so to see if i can stimulate anything

If you are going to add exercises try weighted chin ups for a few good weeks, they helped me gain .25 '' in the last 15 weeks of doing these, in conjunction with dips, bb curls etc.

[patri0t]

i will however get some DOMS in my brachialis and my brachioradialis from the reverse curl/hammer curls...suggestions/thoughts?

Sorry for getting off topic, but I'm somewhat new to body building and some terminology... what actually is the DOMS being referred to? Hope a simple answer so that the thread can continue back on track. Thanks!

[K-Krakrz]

try doing negatives with your last few sets... this is how i do it:

do 1 armed seated db curls until you fail, then lower the weight slowly till arms nearly straight. Use your other arm to just give enough assistance so your lifitng arm can finish the rep. Great technique when you dont have spotter.

Just experimented with this yesterday and got myself some killer DOMS..

[Mr.NoPrint]

Sorry for getting off topic, but I'm somewhat new to body building and some terminology... what actually is the DOMS being referred to? Hope a simple answer so that the thread can continue back on track. Thanks!

Delayed-Onset Muscle Soreness. Its not exclusive to bodybuilding or lifting, its muscle soreness that you get days after youve finished the activity.

[Coach_Roach]

I was having the exact same problem. I can get every muscle group to be sore the day after except for Biceps and it aggravating. So I did some negatives to mix things up.

My normal routine is:

EZ Bar Curls
Hammer Curls
Seated DB curl
30's

What I did was just skip the Seated dumbell curls and did negatives at the end instead. I used twice the DB weight I usually curl and did till exhaustion for 3 sets. I maybe did 6 reps of each, it got tough.

I couldn't wash my hair the next morning because I had trouble bending my arms. It worked pretty good.

[asdf89]

what do you mean by you did negatives? i know what negative movement is however...

[Blizzard589]

The severity of DOMS does not directly relate to the productivity of a workout. I've been making plenty of progress and I really only get DOMS in my lower back after deadlifting. If it was a particularly hard workout I might get DOMS in my chest from bench or in my thighs from squats but otherwise I'm not sore.

The biceps, forearms, and calves have superior blood flow due to a higher amount of capillaries. This allows them to recover faster and DOMS never has a chance to set in.

Also, lack of DOMS means either you had a pussy workout or your muscles are conditioned enough to withstand and quickly recover from the workout. So up the volume, up the intensity (% of 1RM), up the mental focus/MMC, lower the rest times, lower the rep speed, and/or switch up the exercises.

Great technique when you dont have spotter.

When do you ever have a spotter for a biceps workout?

[TheResistance]

Incline bench Dbell curls with full ROM at 30% works for me.

[K-Krakrz]

When do you ever have a spotter for a biceps workout?

lol i see your point there.. im just saying its 1 of the few exercises i can do negatives with without a spotter

[Arm_Wrestler]

Get all you can get out of the BB curls. In my opinion, these are the bread and butter of building good biceps. I typically warm up with pullups, and then jump right into my heavy set of BB curls (to be as close to 100% as possible).

Then, the first set, I try for 8, then use the same weight and can typically only get 5 or 6. Then I drop 20 lbs for 2 sets of 8-12 while moving my grip in about an inch on each side. Then I drop another 20 lbs for 2 sets of 12, while moving my grip in about another inch to an inch and a half.

The reverse curls will not help yout biceps out nearly as much in my opinion.

[matjusm]

bicep workout is as follows..
4x10 bb curl
4x8-10 hammer curl
4x8-10 concentration curl
4x10 reverse curl

i will however get some DOMS in my brachialis and my brachioradialis from the reverse curl/hammer curls...suggestions/thoughts?

i will actually get more overall bicep soreness after a back workout..if that would tell you anything

Firstly 16 sets of curls is a bit too much for what is a relatively tiny muscle. Don't forget that back exercises are also biceps exercises so count those in as well when adding together how much stuff you do for your biceps.
And secondly, DOMS is not an indicator of how good a workout was so don't worry yourself with it. I personally only get it when I haven't worked a muscle group for a long time, otherwise it doesn't really show up (except after a very heavy deadlift day).

[dparm99]

Who cares about DOMS, as long as you're growing that's all that matters!

[nkh]

Who cares about DOMS, as long as you're growing that's all that matters!

^^

DOMS is not an effective indicator of a good workout.

You should stop experiencing DOMS while following the same routine for a few weeks, even while progressively adding weight each workout (provided your workouts aren't weeks apart heh).

[2nd_chance]

Who cares about DOMS, as long as you're growing that's all that matters!

^^^ This

[Rectify]

Like others have said, DOMs arn't an indicator of an effective workout. I mean you can do a marathon and your legs will have DOMs for a week, but i doubt your legs will be SWOLE after.

I get DOMs everywhere except my chest normally, the worst area being my legs... they ache for days. If you really just want to feel DOMs then you could just finish off the target muscle group with some high reps, low weight movements (eg - pushups for chest) but i doubt it's going to be any more beneficial.

Why not take the lack of DOMs as a blessing? Not aching for days is nice, if you're still growing.

[Defiant1]

Make sure your eating enough good foods, change your whole routine around for the next 8 weeks and see what happens. Replace nearly everything in that routine and add in some drop sets, supersets even. Just keep experimenting with different rep schemes, 4-6 on some exercises, and then 10-15 on others just experiment for now and keep track of everything.

Eating good foods is going to make him get bicep DOMS?













































lol linkz?

[Nskrd]

I don't understand what the obsession with pump and DOMS is. It seems if you can open a door after a workout and are able to get out of bed the day after you're not doing it right.

As long as your growing and the weight is going up, don't worry. I'd be more worried about the weight stalling for a couple of weeks than about my muscles not being completely hammered after a work out.

[c-diddy]

The severity of DOMS does not directly relate to the productivity of a workout. I've been making plenty of progress and I really only get DOMS in my lower back after deadlifting. If it was a particularly hard workout I might get DOMS in my chest from bench or in my thighs from squats but otherwise I'm not sore.

The biceps, forearms, and calves have superior blood flow due to a higher amount of capillaries. This allows them to recover faster and DOMS never has a chance to set in.

Also, lack of DOMS means either you had a pussy workout or your muscles are conditioned enough to withstand and quickly recover from the workout. So up the volume, up the intensity (% of 1RM), up the mental focus/MMC, lower the rest times, lower the rep speed, and/or switch up the exercises.



When do you ever have a spotter for a biceps workout?

I agree. Don't use DOMS to measure how hard you've worked out if you've been training for a long time.

[ExtremeEnigma]

Soreness sucks. I much prefer not getting any DOMS. Who the hell wants to be sore? It has nothing to do with whether you're getting bigger/stronger. Track your progress by the weights you're using and your lean body mass.

[gomez26]

if ur after soreness without doing very high reps then its been long established that heavy negatives give the greatest DOMS. So use 30% more weight than u would normally use, get spotter to assist you up & lower it slowly urself. Unfortunately getting more soreness does not mean more gains so it will be in vain. U will need longer recovery time without any extra benefit.

Eating good foods is going to make him get bicep DOMS?

lol linkz?

No need anymore. MuscleTec is coming out with Soretec megaDOMS 400.
Boosts soreness up to 400% so noobs will never be dissatisfied & confused ever again.

[400Lb Gorilla]

if ur after soreness without doing very high reps then its been long established that heavy negatives give the greatest DOMS. So use 30% more weight than u would normally use, get spotter to assist you up & lower it slowly urself. Unfortunately getting more soreness does not mean more gains so it will be in vain. U will need longer recovery time without any extra benefit.



No need anymore. MuscleTec is coming out with Soretec megaDOMS 400.
Boosts soreness up to 400% so noobs will never be dissatisfied & confused ever again.

lulz. reps recharging hit you later

[howwedo107]

what do you mean by you did negatives? i know what negative movement is however...

Try these but only do them once every other week get really heavy weight on the barbell and cheat rep it up (swing your back a little but dont hurt yourself) and let it down super slowly. You should only do 3-4 reps and 2 sets at the max makes me super sore and really shocks the bis trust me brah

[Ironlife]

Eating good foods is going to make him get bicep DOMS?













































lol linkz?

It couldnt hurt either way.
Thanks for taking me off your ignore list

[JOSEF RAKICH]

Maby your form sucks, you are probally front delt raising the weight instead of actually bicep curling it, make sure your form is correct so the bicep is the one being worked, not the shoulders.

[-Lucifer]

If you want biceps DOMS so badly, do the movement very slowly. Take at least 5-6 seconds to bring the bar up and squeeze hard, at the top. Lower the bar slowly as well. You'll have to use a lighter weight, but you will get sore.

P.S. Doing 16 sets for a small muscle group is silly. Cut the volume in half.

[SquatTilYouDrop]

LOL at the whole premise of this thread. The OP never stated if he is making progress or not with his routine. His only concern is with biceps muscle soreness.

OP, do you want to get big or sore?

[HITsoldier]

light bicep warmup

Preacher curls 1x10reps to failure, then go straight into...

Close grip cable pulldowns 1x10 to failure. Load up 50% more weight. Go into Static hold for as long as possible into slow negative until failure.

All reps to be down painfully slow. 4second positive, 2 second static, 4 second negative.

If this doesnt make your biceps sore, i suggest slapping them with a plank of wood for 1 hour.