training bi's

[vakker]

No matter what I do, my biceps are never sore from a workout. I've tried switching up everything but....never sore.

Any shock suggestions? something I could do every 4 weeks?

[btufts]

cheat curls, drop sets. laying curls on a bench stretch the fascia tissue right out. 21's at the end of a workout

[btufts]

Try training Bi's right after a back workout aswell, that way they are already pre exhausted from pulling work.

[tiramisu]

Why do you want to be sore?

[ta-kid]

All above are good ideas but if you are really having an issue with getting them bigger,stronger or whatever,pick one day a week for a month,so four special workouts for your biceps only and pound the crap out of them for an hour.Do the heavy stuff for the first half hour then lighter exercises for the last half like circuits or down the rack stuff.

[vakker]

Why do you want to be sore?

I am NEVER sore, that is a problem. Every other bodypart I can work hard enough to feel it for a day or two, but bi's just won't. It also helps that I think i can improve them with some tips from you guys :)

[devo09]

So your goal is just to make them sore?

Not to make them bigger?

[btufts]

Actually, I don't do this specifically for this reason. Instead I opt for back & tris and shoulders & bis. I find I can really push the individual muscle harder when I haven't already fatigued it working an other. Since making this adjustment I've had great results and would suggest it to anyone!

I know a few people that split their training up like this i just don't think i'd like the idea. I'm sure sooner or later i'll give it a shot lol. I just began doing chest and back together (thats a hard workout!) again, and bi's and tri's together on one day ( huge pump!)

[btufts]

I am NEVER sore, that is a problem. Every other bodypart I can work hard enough to feel it for a day or two, but bi's just won't. It also helps that I think i can improve them with some tips from you guys :)

Try out a few of the things above, usually it only takes a tiny bit of tweaking to your workout for your muscles to respond. Try one thing at a time to know what works for you.

[SARGE]

Why do you want to be sore?

Exactually

[GYMBRAT]

I'd give them a day of their own as already mentioned, for me when I started doing that I gained an inch and a half in 5 mths, no bullshit!! heavy as **** lifting and they should get sore and grow too boot

[519Muscle]

try the fst-7 for ur biceps
example:




Alternate dumbbell curls 3-4 x 8-12

Machine preacher curl 3 x 8-12
EZ-bar curl 7 x 8-12 (rest 30-45 seconds between sets while sipping water/use same weight)

[btufts]

try the fst-7 for ur biceps
example:




Alternate dumbbell curls 3-4 x 8-12

Machine preacher curl 3 x 8-12
EZ-bar curl 7 x 8-12 (rest 30-45 seconds between sets while sipping water/use same weight)




love fst-7

[GYMBRAT]

do it then :)

[yAr]

Get a buddy to help u do some negatives on the preacher....

[Makarov]

Just gonna shoot this out there.
Perhaps more weight, less reps?
switch up routine, theres a shitload of bicep exercises and switching inbetween different excersices could be the "shock" to your biceps your looking for.

[bluenose]

Maybe just something as simple as not training them for a bit. Sometime just blasting them more will not work since you could be over training. I say take a week or two off start bacck with a new routine. Always heavy poundage for 8 12 reps, drop sets, super sets these all work! One that I like to do is seated incline one arm curles. Do them with both dumbells in each hand curling one arm at a time. Place your hands on the very inside of the dumbell forcing you to contract!

B

[L3]

bent over db curl

@ 2:50
http://www.youtube.com/watch?v=BDxgFUvTJTE&feature=related