training biceps help

[skywalk]

My biceps routine typically consists of BB curls, alt db curls, preacher, and conc curls. occasionally i'll do incline db curls.

I almost always get sore at the insertion/biceps tendon area. The proximal part of my muscle belly practically never ever gets sore.

my question is, how can I focus more on the belly and the proximal area of the muscle? What can I do differently to stimulate this area more than the area where i'm always getting soreness?

 

[MANWHORE]

Try pullups...

Pulldowns if you can't do many...

Did you say those already?

Inclines are good.. I see you do those already...

Hey, don't mention it

 

[Demondosage]

My biceps routine typically consists of BB curls, alt db curls, preacher, and conc curls. occasionally i'll do incline db curls.

I almost always get sore at the insertion/biceps tendon area. The proximal part of my muscle belly practically never ever gets sore.

my question is, how can I focus more on the belly and the proximal area of the muscle? What can I do differently to stimulate this area more than the area where i'm always getting soreness?

lower the weight and squeeze harder at the peak of contraction, move slower throughout the rep ranges

 

[skywalk]

lower the weight and squeeze harder at the peak of contraction, move slower throughout the rep ranges

I have been doing that for the past 2 months. In the past, i used to try and move tremendous weights and barely got sore. now, with lighter weights, full ROM and squeezing at the top, I finally get sore, but it's just in the aforementioned area of the bicep only.
thanks for all the suggestions so far.

 

[Mr. Joe]

Limit your range of motion so that you're never fully extended. Thats the point at which most of the stress is near the insertion.

Because this is the weakest area of the muscle the soreness in that area will probably lessen with time and you'll be able to target the rest of the muscle with more weight.