Biceps and Brachials

[Bigweight81]

If i trained my biceps (hard gainer part of my body) yesterday and there is no soreness from the workout today how often should i work them. Ive been told if its not sore work it, but then again i have heard of people overtraining. Whats the deal? i demolish my bi's with about 20 sets and nothing more than a slight slight touch of soreness the day after. Please HELP !!

 

[NPayette]

20 sets of bicep lol!

More is not better, if it's not sore it's because bicep are hard to get sore.

 

[Bigweight81]

when i started out really hitting them hard the used to be very sore, but lately nothing

 

[role model]

when i started out really hitting them hard the used to be very sore, but lately nothing

Sore muscles is not the only way to growth.
Try 3 exercises and 3 sets of 5-7 reps for strength, every 4th-5th day for a month. Preachers, bell curls, cable curls, hammer etc. for low reps and strength just for a month.

 

[Bob Smith]

Sore muscles is not the only way to growth.

Sore muscles isnt even THE way to growth.

BigW, 20 sets for bis is absurd. Hit bis 2-3x/wk for 6-10 sets total for the week. 3 sets of 5-8 reps with barbell or db curls is plenty.

 

[Bigweight81]

Thanks for the input guys. I just got frustrated not seeing any growth, its gotta be genetics, but being on the gas didnt even seem to help much.

 

[Bob Smith]

Thanks for the input guys. I just got frustrated not seeing any growth, its gotta be genetics, but being on the gas didnt even seem to help much.

Or it could be your shitty program and have absolutely nothing to do with your genetics. 20 sets for any bodypart is dumb, and its doubly dumb for bodyparts as small as your bis.

 

[apbt14]

Sore muscles is not the only way to growth.
Try 3 exercises and 3 sets of 5-7 reps for strength, every 4th-5th day for a month. Preachers, bell curls, cable curls, hammer etc. for low reps and strength just for a month.

There was a guy at the gym that would sit there for a couple hours doing his arms. He did a lot of reps and always complained that he never saw any growth. So I told him almost the same thing.

 

[Cory W.]

Maybe try substituting workouts for concentration curls or something where your working each arm individualy...Nice and controlled all the way up and all the way down..and remember if youre throwing the weight around youre using momentum and not muscle..and definately quality over quantity.


Cory

 

[kidutah101]

not to hijack... but
I'm having same problem. Started out doing 3 exercises 3 sets 8-10 reps. weak results so i switched to 3 ex. 3 sets 4-6 reps and am still having trouble? Everything else is getting bigger and my arms are looking out of proportion? My shoulders and triceps are very responsive so i don't get it. When I hop up in weight in every other exercise my arms just LAG... however they retain more strength than my other areas when there is a lull in training. .. Whats the deal?
Thanks,
KU

 

[1badhabit]

Time is of the essence! You can't grow a tree over night, train hard, train smart, and eat BIG!!

 

[Beefy]

I think hitting the bi's from different angles helps. I also like to stretch the muscle and really concentrate on the squeeze for 1-2 exercises. Then, I also think it's good to go heavy with 1-2 exercises and not worry so much about super strict form or full range of motion.

But for truly huge arms you need massive tri's.