i cant seem to get my biceps and triceps to soar up no more for bi i do
barbell curls 8/3sets
preacher curls 8/3
alternating curls 15 on each arm by 3sets
and concentration curls6/3

for tri
one arm extensions 10/3
kickbacks 10/3
tricep press 8/3
lying extensions 8/3

all with a couple minute break between

any help would be apreciated i havent had any good bicep soarness in a long while and can see very little progress in them compared to my other muscles

thanx, will

What does the rest of your workout look like? Don't forget that soreness is not the same as muscle growth. You don't need to be sore to elicit muscle growth.

Yeah, plus they aren't very big muscles, biceps especially are notorious for extremely slow gains.

Not to mention you're just KILLING them with all that volume. Try doing 5 heavy sets each for bis/tris and be done with it. Spend more time working bigger muscle groups.

well i got it broken down to one muscloe group daily so wanna punish them some

So soarness isnt good ??? <<< like the next day type not burn-out i mean

Soreness isn't good or bad really. I personally don't get sore even when I lift really heavy. Some people always get sore and gauge their workout on that.

In my opinion you are doing too much for these muscles. Twelve sets for each group is a lot. Is that once a week or more? I do biceps and triceps once a week and do a total of 4 sets (2 sets of 2 different exercises) for each group. I have seen good muscle growth and strength gains doing this.

once a week

once a week But then do they also get hit on back day, or chest day, or shoulder day?

bent over barbell rows and bent over db rows on back and shoulder day and on dumbell flys on chest day thats all i can think of but supposedly bicep only takes 24
hours to heal right ?

ok im starting to get the piont here its just i would feel like a slacker if i only did like 5 sets and was done. heres something for you guys to critic for me my schedule wieght and all hopefull someone can give me some good pionters i change it ocasionally. thanx for you help so far!!! :tu:

monday: back,shoulder
DB shoulder raise to the sides 15/10/3
BB rows 135/8/3
shrugs 185/8/3
military press 135/8/3
DB row 50/10/3

tuesday: bicep
standing BB curls 80/8/3
preacher curls 85/8/3
alternating curls 20/30/3 15 on each arm
concentration curls 35/6/3

wednesday: tricep
one arm extension 20/10/3
kickbacks 20/10/3
BB tricep press 85/8/3
Lying BB extensions 75/8/3

thursday: legs
squats 225/8/2
leg extensions 125/10/3
ham curls 80/8/3
calf raise sitting 185/15/5
lunges 65/20/3 10 on each side alternating

friday: chest
flat bench 225/6/2 or 225/6/1 and max/1/1
incline bench 175/8/2
decline bench 215/8/2
chest fly 30/8/3

abs after every workout
decline crunches 20/30/3
reverse crunches 0/25/3
lean to the side with dubell in hand 35/20/3

i have cardio but aint been doin it :o

well thanx in advance for any help !

I am not really a fan of "body part" training, or training the biceps as much as the legs(calves,hams,glutes,quads). But one thing that sticks out like a sore thumb is that you are doing biceps the day after back, which includes 2 exercises of rows. I would suggest trying to get some separatoin in there.
Something more along the lines of:
monday: back,shoulder
tuesday: chest
wednesday: legs
thursday: bicep
friday: tricep

kool great idea thanx !

My workout schedule looks like this:

monday: chest + tris
tuesday: back
wednesday: rest
thursday: legs
friday: shoulders + traps + bis
saturday: rest
sunday: some kind of interval training + abs

It feels great to work my bis on my shoulderday. That way I can work them two times a week. They get a light workout on tuesdays when I work my back and a hard workout on friday when I focus on them directly.

Every 5th week, I do the following for my Bi's. It's a nice little shock to the arms.

6 sets of strict, heavy barbell curls. [6 reps max of each, if you can do more, your not going heavy enough]
-2 sets, shoulder width grip
-2 sets, wide grip
-2 sets, inner grip

3 sets of 21's

Total of 9 sets for the bi's/

When I am done, I can barely feel my arms and they are sore for atleast 4 days.

kool ill have to try that can someone refresh me on 21's its like 7 low 7 high and 7 full right ?

also ok no laughing but in the arnold book i got it talks about super sets anyone practice this method

kool ill have to try that can someone refresh me on 21's its like 7 low 7 high and 7 full right ?


Yes :tu:

also ok no laughing but in the arnold book i got it talks about super sets anyone practice this method[/QUOTE]


I do supersets on biceps only for the same reason as you probably would. I can never feel my biceps broken down and it feels like I'm wasting my time. I do lightweight barbell curls/w heavy incline isolation curls. No rest in between. 2 minute rest after both done. After all sets of those are done I go to heavy cable curls/w moderate weight standing dumbbell curls. It works great for me and I've seen great growth on my biceps compared to other things on my body. Hope that helps.

Way too much volume. 12 sets for biceps? Then what would the back or quads require? 20?

Just my 2 cents.

Do you want to get sore or do you want to get big, strong, in shape, etc.?

Funny comparison a friend/PT told me once (when I was asking the exact same things as you): if you want to get sore how about you ball up your fist and punch a brick wall as hard as you can. I guarantee your fist will be sore; hardly an indication of muscle growth!

:)

Way too much volume. 12 sets for biceps? Then what would the back or quads require? 20?
:)

It's called high-volume training. I do like 15 sets of chest and 6 sets of bis.. tris gets like 6 sets also, maybe 9. Though I'm not going for max every set, only the last two. When I do chest I start off with 4 sets of flat dumbbell presses and after that 4 sets of incline. On both these exercises I do my first 2 sets of 8 reps and then 2 sets of 6. And I increase my weight on my 6-rep sets :)

I have tried MAX-OT but for me this works better.

thanx guys !! well not just soar there is absolutly no growth going on in the biceps the tris are looking good but im sure im not hitting the biceps hard enough

Triceps and biceps are notoriously hard to grow. But, they do grow. Normally it is in proportion with the rest of your body. The general rule I've read is that you do not really need direct arm work until your arms are over 15". Once you hit that point, go for it. High volume training (20+ sets) is generally for steroid users only. Their bodies have the extra "help" to recover. The rest of us can get by with doing something like 15 - 20 sets max. Try to keep it around 15 sets, and do compound lifts only. Isolation does not build as much muscle.

If you really want your biceps to grow, focus on the compound lifts.

These should be the core of every workout you do:
1. Squats
2. Deadlifts
3. Dips
4. Pullups/Chinups
5. Bench Press

The other two you should make sure to include are:
6. Rows
7. Shoulder Press

These are the biggest muscle building exercises. I tried to put them in order of the amount of muscle they will help you grow. You want to go heavy for 3 sets, 8 reps. When you can do 8,8,8 move up. Empasize the eccentric part of the exercise. Power through the concentric. Use a tempo of 3110. For bench press, that would workout to 3 seconds lowering the weight to your chest (eccentric), 1 second pause, 1 second raise (concentric), 0 seconds until you start to lower the weight again. The most important part? Eat right. You need to get enough calories at the right balance in order to promote muscle gain.

Try this, and you will get good growth in your arms without all the crazy overworking you are doing.

It's called high-volume training. I do like 15 sets of chest and 6 sets of bis.. tris gets like 6 sets also, maybe 9. Though I'm not going for max every set, only the last two. When I do chest I start off with 4 sets of flat dumbbell presses and after that 4 sets of incline. On both these exercises I do my first 2 sets of 8 reps and then 2 sets of 6. And I increase my weight on my 6-rep sets :)

I have tried MAX-OT but for me this works better.

Hrm.... I'm not sure but I don't think 6 sets would be considered high volume. Maybe, not sure. Maybe for biceps since they're small.

Oh well, to each his own. :gl:

trying billy_evers workout today ill let you know how it goes gonna try the other bicep routine next week

edit update: wow billy great bicep routine im afraid to bend my arms the feel like they will stay that way lol ill let you know if it soars me up tomorrow definatly a great shock routine either way think ill put in on my wall of fame and maybe hit it every 5th week like you. thanx

well, one big problem is back monday and bis tuesday


ur overtraining them cuz u use your bis in ur back workout

mon - chest, tris
tues - upper back, bis, forearms

wed - rest

thursday - shoulders, traps, calves
friday - quads, hams, abs, lower back

for your tris go

close grip bench 3x8
skull crushers 3x10
overhead dumbell extension 3x8

for your bis go alternating db curls 3x8
hammer curls 3x6

yeah someone caught that earlier. i think im gonna change it next week. but thanx anyhow im realy greatful for everyones input thanx a bunch