I work my biceps about twice a Week. When I do work them out I hit em hard and always can barely pick my arms up after but I go at em til I can't pick up a thing. My Workout for biceps one Day is
DB Curl 3x12 DB Hammer Curl 3x12
Curl Bar 3x12 Cable Curl 3x12.
But the next Day I really don't feel anything in directly my bicep... It will be sorta tight but not sore like my chest will feel after a hard Workout.
Could this mean I'm doin somethin wrong or what?
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Thread: Biceps soreness?
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04-17-2012, 07:22 AM #1
Biceps soreness?
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04-17-2012, 07:28 AM #2
Try swapping out the excercises. Try swapping out the rep/weight ranges.
Do you do 2 dedicated Bicep workouts in a week or are you saying you hit them directly/indirectly? Like arm day and back day or something.
Although keep in mind just because it is not sore doesnt mean its not growing. Keep a log of the measurements and if its still growing then you are good. If not switch it up.
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04-17-2012, 07:33 AM #3
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04-17-2012, 07:48 AM #4
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04-17-2012, 08:02 AM #5
- Join Date: Jan 2006
- Location: Lakeland, Florida, United States
- Age: 39
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04-17-2012, 08:06 AM #6
Unless you're taking steroids, i wouldnt reccomend training any muscle more then once a week. Your biceps are going to get a workout on your back day too.
Try this;
Train them once a week, (*after your back day)
do 3 or 4 sets of 8-10 reps instead of 12 try trainng with a barbell instead of dumbbells preferable on a preacher bench for your first exercise.
on your last rep you shouldnt be able to lift it one more time (if you can then you dont have enough weight), then do a negative (lower the weight down on your last rep as slowly as you can) Then immediately after go and pick up half the weight and do as many reps as you can.
If your biceps arent sore after that, you arent human... check yourself into area 51--------------------------------------------------------------------------------
"We do not rise to the level of our expectations. We fall to the level
of our training"
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04-17-2012, 08:09 AM #7
- Join Date: Jan 2006
- Location: Lakeland, Florida, United States
- Age: 39
- Posts: 55,577
- Rep Power: 179271
Well this is a far cry from what people usually say. Most of the time it is people saying if you're training once a week, you generally need to be on gear to handle the volume needed to induce growth. lol
+ I never realized how many people were on gear. Full body routines, Upper/lower splits, push pulls.... dayum.-
Alchemist of Alcohol
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Journal: http://forum.bodybuilding.com/showthread.php?t=126418493
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04-17-2012, 08:21 AM #8
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I used to be on the once a week bandwagon. I also used to think training with slight DOMS was a bad idea.
Then I tossed all of that out the window.
I train through minor soreness now, by doing higher rep lower weight sets. I train full compound lifts three times a week, if not more. And I've seen the most gains in both strength and mass over this period than I have in any other time in my life. And I have been lifting for 14 years.
Once a week is lulzy to me now.
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04-17-2012, 09:01 AM #9
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04-17-2012, 10:35 AM #10
Keep in mind, just because you aren't experiencing DOMS doesn't mean your not getting an effective workout. I had that mentality a year or 2 ago that I was doing something wrong when I wasn't sore the following day and led to over-training thinking I wasn't doing enough work.
“Man – He sacrifices his health in order to make money.
Then he sacrifices money to recuperate his health.
And then he is so anxious about the future that he does not enjoy the present;
the result being that he does not live in the present or the future;
he lives as if he is never going to die, and then dies having never really lived.”
-Dalai-
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04-17-2012, 12:42 PM #11
To each their own, I go to the gym 5 days a week but i dont hit the same major muscle group more than once a week, i need a week to fully recover after my workouts and ive found that any more then that puts me into an overtraining sitution and gains level off. I dont train through soreness, let your muscles fully rebuild and then rip them again is what i would reccomend but what do i know, i only preacher curl 8 reps 4 sets of 140lbs.
It took me a long time to learn that... but i wouldnt dream of doing it any other way now--------------------------------------------------------------------------------
"We do not rise to the level of our expectations. We fall to the level
of our training"
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04-17-2012, 01:02 PM #12
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04-17-2012, 01:06 PM #13
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04-17-2012, 01:21 PM #14
my biceps are only a means to an end, having a stronger back...
My bicep day always follows my back day
You can digest that information any way you choose--------------------------------------------------------------------------------
"We do not rise to the level of our expectations. We fall to the level
of our training"
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04-17-2012, 01:22 PM #15
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04-17-2012, 01:42 PM #16
its not a pissing contest, just stating what i do
if someone is giving advice its helpful to know where said advice has taken them, everyone has an opinion - no need to act like a baby--------------------------------------------------------------------------------
"We do not rise to the level of our expectations. We fall to the level
of our training"
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04-17-2012, 01:46 PM #17
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04-17-2012, 01:55 PM #18
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04-17-2012, 01:57 PM #19
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04-17-2012, 02:12 PM #20
full ROM
but anyways like i said "to each their own", its just advice and its worked well for me.--------------------------------------------------------------------------------
"We do not rise to the level of our expectations. We fall to the level
of our training"
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04-17-2012, 02:20 PM #21
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