just wondering mine are never sore the next day..
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12-18-2010, 10:04 PM #1
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12-18-2010, 10:05 PM #2
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12-18-2010, 10:07 PM #3
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12-18-2010, 10:15 PM #4
- Join Date: Nov 2008
- Location: Lewisville, Texas, United States
- Posts: 2,519
- Rep Power: 12585
Soreness isn't necessarily an indication of benefit or ability to train a muscle. If you you are doing a moderate intensity routine, you can probably get away with working out the biceps 2-3 times a week. If you are lifting to failure multiple times and absolutely destroy your biceps, then one a week. IMO do what works for you tho, everyone's different but sometimes less can be more.
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12-18-2010, 10:18 PM #5
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12-18-2010, 10:18 PM #6
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12-18-2010, 10:24 PM #7
- Join Date: Nov 2008
- Location: Lewisville, Texas, United States
- Posts: 2,519
- Rep Power: 12585
Well this is what I do.
Start off with lat pull overs to pre-exhaust the lats
Do pullups now that my lats are fatigued so that my lats can't work as hard to supercompensate for the biceps in the movement
Finish with a bicep curl
That way I work back, back/bis, and finish off with biceps. I like the way it flows and I work out at maximum intensity at a low volume. I only do this once a week.
But thats just whats working for me right now, as soon as I start to stall I'll switch it up.
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12-18-2010, 10:30 PM #8
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12-18-2010, 10:45 PM #9
- Join Date: Nov 2008
- Location: Lewisville, Texas, United States
- Posts: 2,519
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If you are going to work your biceps 3 days a week then I would-
1. Vary your resistance and volume to avoid overtraining
2. Focus on compound exercises that utilize the biceps as well
3. Add bicep isolation exercises in moderation to help "finish the movement" if you will. Ensuring that there is work being performed to work the bicep through a complete range of motion.
It doesn't matter what you do as long as you keep this in mind- Lifting weights does not build muscle- it breaks them down. Recovery is what builds muscle so don't overtrain.
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12-19-2010, 02:02 AM #10
Bi's are a small muscle. You do not need to blow them out like chest or back. Concentrate on movements that move the most weight while working them.....ie, weighted pullups, bent over underhand pulls. I always stop before my arms are blown out. The bi is a small muscle don't expect it to perform like the chest and or back. I do curls and shhhhtuff to "pretty" them up, not to add mass.......
WTF!!?? DID YOU HEAR THAT? THE WEIGHTS ARE TALKING SH@T!
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12-19-2010, 04:56 AM #11
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12-19-2010, 06:32 AM #12
- Join Date: Jan 2004
- Location: Connecticut, United States
- Age: 73
- Posts: 12,657
- Rep Power: 50533
ChaZ: honestly: are you doing ANY reading on your own to learn basic fundamentals of bodybuilding??????
I have been lifting for about 40 years now and still, constantly, read everything I can get my hands on.....
you are in some serious need for homework and self help, instead of continually asking these very basic and wide open general questions on here....
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12-19-2010, 10:54 AM #13
- Join Date: Nov 2008
- Location: Lewisville, Texas, United States
- Posts: 2,519
- Rep Power: 12585
You can but watch out. They may grow too fast. Happened to this guy: http://www.bodybuildingblog.co.uk/wp...4/synthol3.jpg
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12-19-2010, 11:00 AM #14
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12-19-2010, 12:06 PM #15
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12-19-2010, 12:08 PM #16
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12-19-2010, 12:30 PM #17
- Join Date: Jan 2006
- Location: Lakeland, Florida, United States
- Age: 39
- Posts: 55,581
- Rep Power: 179271
I would up the lifting for biceps to everyday brah. If you feel you are overtraining, try cutting down the volume each workout by supersetting bicep exrecises with chest work. That way you still have a good amount of overall volume per workout, but cut down on what you actually do for the individual muscles, so you don't overtrain them and can work them every day.
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Alchemist of Alcohol
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Journal: http://forum.bodybuilding.com/showthread.php?t=126418493
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12-19-2010, 01:35 PM #18
I can usually hit every muscle group 2x/week, except legs and chest. Both of those stay too sore for too long to be able to hit them a second time. Every second day is huge overkill, except maybe forearms and/or calves... if you've been training for a long time.
1 day/week to 2 days/week is definitely enough."Do you want the short or the long answer? The short answer is No. The long answer is Nooooooooo." -- InclineVet
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12-19-2010, 01:40 PM #19
- Join Date: Nov 2008
- Location: Lewisville, Texas, United States
- Posts: 2,519
- Rep Power: 12585
I think I have a better idea of what you are looking for. Try a routine like this:
Monday- Chest and biceps, tan, laundry
Tuesday- Chest and biceps, tan, laundry
Wednesday- Leg extensions and abs, tan, laundry
Thursday- Chest and biceps, tan, laundry
Friday- Chest and biceps, tan, laundry
Saturday- Fist pumps (to failure)
Sunday- Rest
Make sure you are getting at least 4 g of protein per pound of bodyweight too. And if you can't make it to gym or tanning salon, you can supplement your image with tan-in-a-can and go with a smaller Affliction shirt to show off those killer chesticles and bi's, bro.
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12-19-2010, 01:43 PM #20
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12-19-2010, 01:51 PM #21
I wouldn't train them more than 2x a week. What I do is have an arm/shoulder day hit bi's with 6 sets or so,
Barbell curls 3 sets 6-10 reps
Dumbbell spider curls 3 sets 6-10
Then 4 days later I train my back and that works your biceps hard too.
T Bar Rows 4 sets 6-10
Pullups 3 sets
Bent Over BB Rows 3 sets 6-10
Seated Cable Rows 3 sets 6-10
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12-19-2010, 01:58 PM #22
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12-19-2010, 02:35 PM #23
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12-19-2010, 03:29 PM #24
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04-13-2014, 09:29 PM #25
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04-13-2014, 09:36 PM #26
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