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
10-22-2011, 11:25 AM #1
After a Hard Bicep Workout, They arent sore the next day....
10-22-2011, 11:27 AM #2
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10-22-2011, 11:28 AM #3
10-22-2011, 11:59 AM #4
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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 weekINSTAGRAM: http://instagram.com/sarajevopl
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10-22-2011, 12:07 PM #5
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
10-22-2011, 12:11 PM #6
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10-22-2011, 12:15 PM #7
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10-22-2011, 12:19 PM #8
10-22-2011, 12:27 PM #9
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.
10-22-2011, 12:41 PM #10
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.
10-22-2011, 01:40 PM #11
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