How Do You Know When Your Bicep Has Been Trained Properly

[Vas85]

Hey guys just asking for some tips from all of you guys that train hard with 1 little question.

How Do You Know When Your Bicep Has Been Trained Properly?
like i think i do sufficient amount of BICEP workout but unlike the rest of my body workouts, LEGS, TRICEP, BACK, ABS, SHOULDERS i dont see the "next day kinda soreness" from training the Biceps, while training them they get worked and feel all tight but i dont wakeup the next day with a sore joint or whatever there called for which is why you need REST.

my routine was the following i did lastnight

6x8 40LB Seated Dumbell Curls
4x8 30LB Hammer Curls
2x6 55LB Concentration Curls

In that order with 60-90Seconds break inbetween each set.

Does it stlil mean that the muscle is being worked out effectively if its not sore the next day , need some of your words of wisdom
Thanx in advance

[Cooper]

theres no evidence to say that a lack of muscle soreness the next day means that you havent worked it well.
having said that I dont know anyone who wouldnt feel the same if they werent sore the next day LOL
theres no reason why your Bis shouldnt be sore.
if it were me, I would change the routine. it could be a case of slightly 'out' form which is very easy to do with biceps. you could be bringing you elbows to far forward, using your shoulders, not contolling the negative ..... it goes on.
I'm sure I saw a post recently by alex(AJ) about bicep form which, if you've not seen, you should search for.
personally I do higher reps for bis, with slow negatives (3-4 seconds to lower the weight) I wouldnt do as many sets as you posted either.
I like to hit Bis after back coz the've already had half a workout then all I'll do is:
1 X seated incline 21s
3X8-12 seated DB curls (slow negatives)
1X triple drop seated hammer curls.
and that is quite a lot after back but my Bis need that amount.

[Vas85]

Cool.. so you work your BACK and then go onto Bis interesting thx for your feedback.

[Alex(AJ)]

sorness doesn't equate to muscle growth

personally, i think you're doing too many sets. i would keep it between 6-7 and vary it between setaed/standing db curls, incline db, bb and hammer

[TsiTalon]

Originally Posted by Alex(AJ)

sorness doesn't equate to muscle growth

personally, i think you're doing too many sets. i would keep it between 6-7 and vary it between setaed/standing db curls, incline db, bb and hammer

trueee dat ! Bi's are a small muscle you dont have to work them that much. Me personally would also add in standing EZ bar curls also. Them things are awesome !

[Todd]

Yes, too many sets are being done, like Alex said. For biceps, all you need to do is:

1) Do two light warm-up sets of 10-12 reps for the FIRST exercise ONLY..

2) Perform two HEAVY (working) sets to overload the muscle for that first exercise, and then perform 2 working sets for the remaining 1-2 exercises for biceps. Stay withing the 4-6 rep-range for the working sets. That is it, you are done! That is all the biceps need for growth. Strive to up your intensity every workout (more weight lifted or more reps performed within the 4-6 range).

[Steve]

Originally Posted by Vas85

How Do You Know When Your Bicep Has Been Trained Properly?

It will be purple

[Alex(AJ)]

Originally Posted by Todd

Yes, too many sets are being done, like Alex said. For biceps, all you need to do is:

1) Do two light warm-up sets of 10-12 reps for the FIRST exercise ONLY..

2) Perform two HEAVY (working) sets to overload the muscle for that first exercise, and then perform 2 working sets for the remaining 1-2 exercises for biceps. Stay withing the 4-6 rep-range for the working sets. That is it, you are done! That is all the biceps need for growth. Strive to up your intensity every workout (more weight lifted or more reps performed within the 4-6 range).

yea baby, 4-6 OWNZ JO!

[Vas85]

Hmmm hahaahh ok.. but i just didnt feel like it was enough could it be the amount of weight i do them at or something.