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  1. #1
    Registered User ChadG17's Avatar
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    After a Hard Bicep Workout, They arent sore the next day....

    First off, Hey I am new to the site/forum uh I am going to b 17 in november, I am 5'7 I know not tall but w/e, I weight 145lbs did weigh 150 at the begining of the school year but weighed myself 2 weeks ago and was 145, so took off 5lbs pretty fast imo. Also started working out at the very end of Freshman year because I was at 120 lbs and basically my arms were like bone with very little muscle and I wanted to become stronger, so I have been working out for about 1 year now bit over a year. and my arm is at 15"

    But for like the past 2 month's when I work my Biceps I have noticed that I either dont get sore the next day or I am sore 2 days after which causes me to rest for 2 days instead of 1. but lately I havent been getting sore at all.....

    My arm Workout is

    DB Curls: 3-4 sets, 7-10 reps at 30 lbs
    Hammer Curls: 3-4 sets, 5-8 reps at 25-30lbs
    DB Bicep Concentration Curls: 3-4 sets, 10 reps at 25-30 lbs
    Diamond Push ups: 4 sets, 15 reps
    Shoulder Width push ups: 3 sets, 40-50 reps
    Then there is a push up I do where I put my arms back as far as I can usually it's around my belly button mayb just above it (works your chest and tris amazing): 3 sets, 15-20 reps

    thats my arm workout and every now and then I will go down to my basement and do some BB Curls: 3 sets, 5-10 reps at 90 lbs

    (this is all done at my home so I just have some basic workout equipment and machines.)

    and I do this workout usually on mondays but sometimes I do it on mondays and thursdays. I sued to do it every other day but lately I have been slacking off, but I plan on doing it every other day starting this monday, but if there is any flaw in my workout that is causing me not to get sore please say, also if u know any other workout techniques I could add that could work my deltoid or bicep please tell. thx
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  2. #2
    Registered User DayToday's Avatar
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    not enough sets for bicep. do workouts focused mainly on bicep. and do way more.
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  3. #3
    Registered User ChadG17's Avatar
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    howmany sets should I be doing then? because I looked on youtube b4 at alot of videos and the range was usually 3-5 sets thats why I do 3-4 sets and it usually gives me a nice burn and I have a pump for 30mins-1hr after the workout
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  4. #4
    . Hamzzza's Avatar
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    they arent sore the next day because it's a small muscle group and recovers fast -nothing to worry about

    just work them twuce a week

    for this training plan:
    add bb curls
    replace the triceps ecercises by pushdowns, close grip bench, skullcrushers and dips


    but i'd recommend you to have 1 day bi's + tri's and 1 day back + bi's in the week
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  5. #5
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    getting sore isnt bad, but if you get sore all the time it probably means you arent training often enough. when you train frequently you kind of stop getting sore, its only when you say hit legs once a week that they get sore every time. where as if you train them 2-3x a week they probably never get sore

    your fine, focus on getting stronger on your lifts, and then getting a sick pump, and gaining weight, thats all thats needed
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  6. #6
    Stay Dench Blade96's Avatar
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    Originally Posted by ChadG17 View Post
    First off, Hey I am new to the site/forum uh I am going to b 17 in november, I am 5'7 I know not tall but w/e, I weight 145lbs did weigh 150 at the begining of the school year but weighed myself 2 weeks ago and was 145, so took off 5lbs pretty fast imo. Also started working out at the very end of Freshman year because I was at 120 lbs and basically my arms were like bone with very little muscle and I wanted to become stronger, so I have been working out for about 1 year now bit over a year. and my arm is at 15"

    But for like the past 2 month's when I work my Biceps I have noticed that I either dont get sore the next day or I am sore 2 days after which causes me to rest for 2 days instead of 1. but lately I havent been getting sore at all.....

    My arm Workout is

    DB Curls: 3-4 sets, 7-10 reps at 30 lbs
    Hammer Curls: 3-4 sets, 5-8 reps at 25-30lbs
    DB Bicep Concentration Curls: 3-4 sets, 10 reps at 25-30 lbs
    Diamond Push ups: 4 sets, 15 reps
    Shoulder Width push ups: 3 sets, 40-50 reps
    Then there is a push up I do where I put my arms back as far as I can usually it's around my belly button mayb just above it (works your chest and tris amazing): 3 sets, 15-20 reps

    thats my arm workout and every now and then I will go down to my basement and do some BB Curls: 3 sets, 5-10 reps at 90 lbs

    (this is all done at my home so I just have some basic workout equipment and machines.)

    and I do this workout usually on mondays but sometimes I do it on mondays and thursdays. I sued to do it every other day but lately I have been slacking off, but I plan on doing it every other day starting this monday, but if there is any flaw in my workout that is causing me not to get sore please say, also if u know any other workout techniques I could add that could work my deltoid or bicep please tell. thx
    Who gives a fck about sorness. dont use doms as an indicator of a good workout. you still can have a brilliant workout without getting doms.
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  7. #7
    Registered User BoomBox501's Avatar
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    Strong bicep warrior.
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  8. #8
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    Originally Posted by Hamzzza View Post
    they arent sore the next day because it's a small muscle group and recovers fast -nothing to worry about

    just work them twuce a week

    for this training plan:
    add bb curls
    replace the triceps ecercises by pushdowns, close grip bench, skullcrushers and dips


    but i'd recommend you to have 1 day bi's + tri's and 1 day back + bi's in the week
    Just because it's a small muscle group doesn't mean it doesn't get sore. Tri's get sore quite a bit. The reason your biceps aren't sore is because DOMS is caused almost exclusively by eccentric movements, which means the muscle is lengthening (tricep pushdown, bench press, etc.). The majority of bicep exercises are concentric, which means the muscle is shortened. Concentric movements almost cause no DOMS.
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  9. #9
    Registered User ChadG17's Avatar
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    ahh alright never knew that :P always thought that if your sore you did the workout right and your muscle is growing, never knew that you didnt have to b sore to grow, thanks also if u guys know any good tricep workouts that I could do at home that would b nice to know cuz my triceps are tiny hahaha. my arm is all Deltoid and Bi no tri basically xD


    also I am a a right handed person, and I have noticed that when I do any type of curl for my biceps my right bicep seems like it is more peaked and I can feel the stress more in my right bicep and then when i look at my left bicep its more out to the side and not peaked and there isnt like much stress in it. and I always do the same amount of reps and sets for ech arm.
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  10. #10
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    First of all I didn't read the whole thing but anyways, some people feel some muscles sore the following days after the workout and some people don't. For me, I feel my chest and back as sore as hell the following days after my workout but I don't feel the same thing on the rest of my muscles. You don't need to feel that mucles in specific sore to make gains.
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  11. #11
    Registered User SwtEqty's Avatar
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    Originally Posted by UngeneticAzn View Post
    Just because it's a small muscle group doesn't mean it doesn't get sore. Tri's get sore quite a bit. The reason your biceps aren't sore is because DOMS is caused almost exclusively by eccentric movements, which means the muscle is lengthening (tricep pushdown, bench press, etc.). The majority of bicep exercises are concentric, which means the muscle is shortened. Concentric movements almost cause no DOMS.
    rps, did not know this. Been curious as to why my biceps always feel undertrained compared to the rest of my body. Even though I give them a whole day.
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