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2003/11/13, 07:31 PM
I have difficulty getting a good bicep workout. Any other muscle group I can work out till I'm sore the next day. But it seems no matter how hard I work my bi's they're never sore. Anyone experience this or have a solution?
I've tried different excercises-free weights, cable pulls, curls, etc. with no difference. I try to do them all slowly and focus on flexing the biceps. I can't seem to get a good burn...
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2003/11/13, 10:53 PM
a reason your biceps don't burn is cuz the bi's are the quickest healing muscle in your body. but if you really want a burn just start with barbell instead of dumbells and cables. choose a weight that you can curl 10 times with no stress. this won't take long to perform- curl once and lower, count one, curl two, count two, curl 3, count 3, etc. here's a chart:
rep 1
rest 1 count
reps 2
rest 2 count
reps 3
rest 3 count
reps 4
rest 4 count
reps 5
rests 5 count
continue this pyramid till you can't lift anymore or you are satisfied. don't worry about the small amount of weight cuz it will start to tire out the muscle after about the 5th set. do this between 1 and 2 times a week but make sure you have an efficient period of rest between the workouts. it will build mass real quick and it will burn.
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free your mind -Logger
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2003/11/14, 12:25 AM
Most people find success with a combination of barbell curls, dumbbell curls, hammer curls, and usually another exercise. The trick is finding the combination that works for you and to always keep trying different combinations of exercises, supersetting, pyramids, etc. Also, remember to keep good form.
Just as an example, here's what I've done recently:
1. Barbell or EZ Bar Curls (3-4 sets of 6-10 reps)
2. Hammer Curls supersetted with cross body dumbell curls (3 sets, 6-8 reps)
3. Pullups and/or 21's
4. Concentration Curls (as a substitute for one of the above)
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