Cant Get A Burn In My Bicep

TheDaddy2003 · 19-09-2005, 12:49 AM

No matter what i do i can never get a good "Pump" or "Burn" in my Bicep, i figured i must be working them incorrectly or not long enough.

So was wondering if you guys had any tips for me to get a good burn, and those of you with the big guns whats your perfect bicep routine?

Having said that, i have been training for many years on and off and have had good development in my arms, but i feel theres room for improvement. As i feel a good pump is in order to further develop them.

Im looking for a routine that will give me bigger biceps, rather than a big peak, but i guess they both come hand in hand?

TheDaddy2003 · 19-09-2005, 12:50 AM

Edit.

divie · 19-09-2005, 11:09 AM

This is what i do for my biceps once a week and my arms burn like f**k.

I do standard barbell curls for 2 sets first off.Ill go as heavy as i can on my first set for about 4 reps, then i drop the weight by 10% and try to do 8 reps.

Then ill do only 1 set of 21's and you will definatly get a burn with theese.

Then ill do 3 sets of hammer curls 8-12 reps each set.

Then ill do 4 sets of reverse curls

Then ill finish of with some concentraion curls 2 sets each arm.

PS i do this on back and bicep day so my biceps get a good warm up from doing pull ups, pulldowns, etc which is obviously essential when going straight into heavy weights.
Some may say this is overtraing but when youve got 7 days to recover i dont think you can overtrain as long as you dont stay in the gym for longer then an hour.
All the best m8

TheDaddy2003 · 19-09-2005, 03:24 PM

Thx divie an interesting one to go straight to heavy first, but i think for me it will do just the job.
I always get a good stretch in the bicep when doing lat pulldowns so this routine makes sense thx.

divie · 20-09-2005, 12:43 PM

Yea everyone trains differently, my dad used to train light-heavy but i showed him the other way heavy-light and he couldnt believe the better pump he gets from doing it my way.
If you think about it if you start heavy you are training to max intensity straight from the of and for every set, as even when you lower the weight on your later sets you will still be using and needing max intensity as by this time your muscles will be fatigued.

reef · 20-09-2005, 05:21 PM

The "burn" or "pump" means nothing in relation to hypertrophy. You could do 30 reps of curls with an extremely light weight and get a pump/burn but it would do nothing for muscle growth.

If you are after big arms I suggest concentrating on your tricep routine, as they make up two thirds of your arms.

divie · 20-09-2005, 05:31 PM

Of course i do a good tricep routine you numpty(REEF),
Triceps for me is very important as thats were you get your arm size and definiation.
I do french press 4 sets
tri pressdowns5 sets
dips 3 sets
this is on the same session as chest wich also work the triceps a bit aswell.
Ps if you look at my bicep routine reef i work a combination of muscle fibres to add muscle growth and tone.I start of 4 reps then next set 8 then 8-12 reps on all the other exercisses apart from 21's to give you that pump and get the blood going.

PS I THOUGHT THIS TOPIC WAS ON GETTING A BICEP PUMP which is what i answered, were did triceps come in.
PPS If your not getting a pump the intensity is to low in my opinion.,

reef · 20-09-2005, 07:16 PM

Quote:

Originally Posted by divie

Of course i do a good tricep routine you numpty(REEF),
Triceps for me is very important as thats were you get your arm size and definiation.
I do french press 4 sets
tri pressdowns5 sets
dips 3 sets
this is on the same session as chest wich also work the triceps a bit aswell.
Ps if you look at my bicep routine reef i work a combination of muscle fibres to add muscle growth and tone.I start of 4 reps then next set 8 then 8-12 reps on all the other exercisses apart from 21's to give you that pump and get the blood going.

PS I THOUGHT THIS TOPIC WAS ON GETTING A BICEP PUMP which is what i answered, were did triceps come in.
PPS If your not getting a pump the intensity is to low in my opinion.,

My response was to the original poster, Im not a fan of 21s but your bicep routine isnt that bad.

chrisboro1975 · 20-09-2005, 08:07 PM

i dream of getting a six pack but it aint happening,do i cut back on carbs and have more protein,any tips guys

TheDaddy2003 · 20-09-2005, 09:25 PM

I know that your tricep makes up the major mass size of your arm, and i also know how to build a big muscle.
The fact that heavy weight is mentioned suggests we dont plan on doing 30 reps.
Seems me and Divie are on the same page, i aslo have a good tricep routine.
You dont need to be a smarty pants

.

I also used to Pyramid Down while Benching but that was with a good warm up set first.
Never thought of implementing it into other exercises.

That comment is abit like telling someone to work on there thighs only and forget there calve muscle.

19-09-2005, 12:49 AM	#1 (permalink)
TheDaddy2003 Making Progress Join Date: Sep 2005 Location: Wales Posts: 184 Rep Power:	Cant Get A Burn In My Bicep No matter what i do i can never get a good "Pump" or "Burn" in my Bicep, i figured i must be working them incorrectly or not long enough. So was wondering if you guys had any tips for me to get a good burn, and those of you with the big guns whats your perfect bicep routine? Having said that, i have been training for many years on and off and have had good development in my arms, but i feel theres room for improvement. As i feel a good pump is in order to further develop them. Im looking for a routine that will give me bigger biceps, rather than a big peak, but i guess they both come hand in hand?

19-09-2005, 12:50 AM	#2 (permalink)
TheDaddy2003 Making Progress Join Date: Sep 2005 Location: Wales Posts: 184 Rep Power:	Re: Cant Get A Burn In My Bicep Edit.

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19-09-2005, 11:09 AM	#3 (permalink)
divie Making Progress Join Date: Nov 2004 Location: somerset Posts: 436 Rep Power:	This is what i do for my biceps once a week and my arms burn like f**k. I do standard barbell curls for 2 sets first off.Ill go as heavy as i can on my first set for about 4 reps, then i drop the weight by 10% and try to do 8 reps. Then ill do only 1 set of 21's and you will definatly get a burn with theese. Then ill do 3 sets of hammer curls 8-12 reps each set. Then ill do 4 sets of reverse curls Then ill finish of with some concentraion curls 2 sets each arm. PS i do this on back and bicep day so my biceps get a good warm up from doing pull ups, pulldowns, etc which is obviously essential when going straight into heavy weights. Some may say this is overtraing but when youve got 7 days to recover i dont think you can overtrain as long as you dont stay in the gym for longer then an hour. All the best m8

19-09-2005, 03:24 PM	#4 (permalink)
TheDaddy2003 Making Progress Join Date: Sep 2005 Location: Wales Posts: 184 Rep Power:	Thx divie an interesting one to go straight to heavy first, but i think for me it will do just the job. I always get a good stretch in the bicep when doing lat pulldowns so this routine makes sense thx.

20-09-2005, 12:43 PM	#5 (permalink)
divie Making Progress Join Date: Nov 2004 Location: somerset Posts: 436 Rep Power:	Yea everyone trains differently, my dad used to train light-heavy but i showed him the other way heavy-light and he couldnt believe the better pump he gets from doing it my way. If you think about it if you start heavy you are training to max intensity straight from the of and for every set, as even when you lower the weight on your later sets you will still be using and needing max intensity as by this time your muscles will be fatigued.

20-09-2005, 05:21 PM	#6 (permalink)
reef Under Construction Join Date: Jul 2005 Location: Yorkshire Posts: 95 Rep Power:	The "burn" or "pump" means nothing in relation to hypertrophy. You could do 30 reps of curls with an extremely light weight and get a pump/burn but it would do nothing for muscle growth. If you are after big arms I suggest concentrating on your tricep routine, as they make up two thirds of your arms.

20-09-2005, 05:31 PM	#7 (permalink)
divie Making Progress Join Date: Nov 2004 Location: somerset Posts: 436 Rep Power:	Of course i do a good tricep routine you numpty(REEF), Triceps for me is very important as thats were you get your arm size and definiation. I do french press 4 sets tri pressdowns5 sets dips 3 sets this is on the same session as chest wich also work the triceps a bit aswell. Ps if you look at my bicep routine reef i work a combination of muscle fibres to add muscle growth and tone.I start of 4 reps then next set 8 then 8-12 reps on all the other exercisses apart from 21's to give you that pump and get the blood going. PS I THOUGHT THIS TOPIC WAS ON GETTING A BICEP PUMP which is what i answered, were did triceps come in. PPS If your not getting a pump the intensity is to low in my opinion.,

20-09-2005, 08:07 PM	#9 (permalink)
chrisboro1975 Under Construction Join Date: Sep 2005 Location: middlesbrough Posts: 4 Rep Power:	i dream of getting a six pack but it aint happening,do i cut back on carbs and have more protein,any tips guys

20-09-2005, 09:25 PM	#10 (permalink)
TheDaddy2003 Making Progress Join Date: Sep 2005 Location: Wales Posts: 184 Rep Power:	I know that your tricep makes up the major mass size of your arm, and i also know how to build a big muscle. The fact that heavy weight is mentioned suggests we dont plan on doing 30 reps. Seems me and Divie are on the same page, i aslo have a good tricep routine. You dont need to be a smarty pants . I also used to Pyramid Down while Benching but that was with a good warm up set first. Never thought of implementing it into other exercises. That comment is abit like telling someone to work on there thighs only and forget there calve muscle.