Biceps not getting sore anymore...

[WannaBPowerful]

Iv tried heavy weight with low reps, light weight with high reps, heaviest weight i can do for 10 reps. I vary my workouts, do heavy cambered bar curls, concentration curls, hammer curls, machine curls, cable curls, alternating dumbell curls, etc... Thing is i toned down my volume a bit from a suggestion 6 months ago. Only 9 sets for biceps. Could i possibly go to 12-14 sets? Any suggestions?

 

[Ingram]

Don't judge the effectiveness of your workouts by muscle soreness. My Bi's never get sore, yet they still grow.

-Ingram

 

[Shankerr]

I'm the same as Ingram. My biceps used to get super sore. but now, they don't really anymore, they'll get tired as hell, to the point that sometimes I can't lift my arms to shower properly, but not really sore. They still grow, so don't worry alot about it! I do 12-15 sets for bi's.

 

[louden_swain]

I have been training for 7 years, and my biceps get really sore by perfoming 5 sets. My favorite routine is:

Barbell Curls - 3 x 6-8
Incline Dumbbell Curls - 2 x 6-8

The soreness I get is caused from minor muscle damage, plus controlling the negative portion of the exercise. Do you train to failure? When I use the routine above, I am sure to fail at these reps. I don't think there is a need to use high sets, just pound them with high weights and good form using low sets. Good luck!

 

[bigdelt69]

try some heavy deadlifts. that should put some soreness in those biceps.

BTW- my biceps never get sore, except for the day after back day.

 

[Haz]

If you want sore biceps, you need to pick exercises that stretch them like a mother fucker, and put LOTS of continuous tension on them. Seated incline dumbell curls is a good one. Go REALLY slow, and use PERFECT form. Let the arm completely straighten out at the bottom (almost feels like your elbow is going to hyperextend). Keep the wrists turned out throught the whole lift, and concentrate hard on the bicep doing all the work.

You won't be able to use much weight if you do them right, but they should get sore.

 

[Dr.M]

I hardly ever get sore from anything unless I'm doing alot more work than I've done before, or coming off an extended layoff and doing "too many sets".

 

[gettinlarger]

Soreness is not an indicator of growth ...

 

[export]

try seven sets of 21's.... and nothing but that day for bi's...then tell me your not sore !!!

 

[Vortexx]

yup but that can be attributed to lactic acid buildup, and if you don't train the 21's often the body cannot clear the lactic acid quickly hence the buildup, but this does mean that you taxed your creatine regeneration system but it doesn't necessarely mean that you put enough weightpulling strain on the musclecell fibers to make them stretch allowing room for growth.

lactic acid training is important to for sustained growth but you better do that at the end of your workout to allow for heavy weights to be used first, it doesn't work the other way around.