D.O.M.S - Biceps never get a burn?

Chadwick891

Ok, so D.O.M.S stands for Delayed Onset Muscle Fatigue - It is where the muscle does not fatigue immediately following a workout, or the next day (between 16-24 hours) but often takes up to 48 hours to feel the fatigue in a muscle.

Now, my question is this - Are there any specific biceps exercises or movements that you suggest to get more fatigue into the biceps tendon? I appear to be impervious to D.O.M.S in my biceps region and nowhere else (Every other muscle I attack, especially the Rhomboids and rear deltoids).

I always work my muscles to absolute failure on the 3 phases of muscle strength: Positive, static & Negative; but it doesn't seem to affect my biceps tendon, which I feel, means my muscle is taking no benefit from the routine.

I feel my biceps region is one of my weaker regions too - so any advice/routines would be greatly appreciated!

ahamm002

In order to get DOMS in my biceps I usually need to hit them with pretty high volume. What kinds of workouts are you doing? How many sets, how many reps, and what exercises are you doing for the back and biceps? Also, do you squeeze hard (edit: as in hold the bar tightly) when working the biceps? That's helpful for getting them activated more, and part of the reason chin-ups are so good for building biceps.

Sidesteal

Just a side note, you can get a very effective workout without getting DOMS. I wouldn't use it as an indicator of effectiveness. Not saying that you are, just mentioning it in case this is your impression.

Sidesteal

it doesn't seem to affect my biceps tendon, which I feel, means my muscle is taking no benefit from the routine.

EDIT: I should read more carefully. See my previous post on the above.

Chadwick891

In order to get DOMS in my biceps I usually need to hit them with pretty high volume. What kinds of workouts are you doing? How many sets, how many reps, and what exercises are you doing for the back and biceps? Also, do you squeeze hard (edit: as in hold the bar tightly) when working the biceps? That's helpful for getting them activated more, and part of the reason chin-ups are so good for building biceps.

Hey there!

My routine that I was doing a few days ago consisted of the following for my back/biceps split - First two sets for MOST are warm ups and I try to go to failure on set 3 and/or 4 if I adjust the weight correctly

I also emphasise the negative and squeeze at the contraction of the movement:

Reverse Grip Lat Pulldowns
Set 1: 30KG // 15 - Warmup set 1
Set 2: 40KG/12Reps - warm up set 2
Set 3: 55KG/12Reps
Set 4: 65KG 8reps

Bent-Over Barbell Rows:
Set 1: 60kg / 12
Set 2: 80kg / 8
Set 3: 80kg / 10

Hyper Extensions:
Set 1: Warm up, no weight / 15
Set 2: 20KG / 12
Set 3: 30KG / 9

Straight arm pull downs - I did something called an FST-7 which is Fascia Stretch Training-7 which is 7 sets of 12 reps so I'll write the weights in order of doing them:
25kg, 35kg, 40kg, 40kg, 30kg, 30kg, 30kg

Then biceps

Concentration curls
12.5kg / 12
15kg / 12
17.5kg / 8

Dumbbell curls
12.5kg / 12
15kg / 12
17.5kg / 12

Cable Curls
40kg / 12
50kg / 7

I might incorporate super sets with barbell curls and chin ups - because I really feel my biceps need a lot of work to benefit from the workouts.

Chadwick891

Just a side note, you can get a very effective workout without getting DOMS. I wouldn't use it as an indicator of effectiveness. Not saying that you are, just mentioning it in case this is your impression.

Ah, that's a good thing to keep in mind! It's just that I've been working out solidly for months at the moment and I still feel DOMS in every other muscle area and especially in my hamstrings and quads toward the knee region. Just thought I may be going a bit light on my biceps or my routine is ineffective.

Sidesteal

In order to get DOMS in my biceps I usually need to hit them with pretty high volume. What kinds of workouts are you doing? How many sets, how many reps, and what exercises are you doing for the back and biceps? Also, do you squeeze hard (edit: as in hold the bar tightly) when working the biceps? That's helpful for getting them activated more, and part of the reason chin-ups are so good for building biceps.

Hey there!

My routine that I was doing a few days ago consisted of the following for my back/biceps split - First two sets for MOST are warm ups and I try to go to failure on set 3 and/or 4 if I adjust the weight correctly

I also emphasise the negative and squeeze at the contraction of the movement:

Reverse Grip Lat Pulldowns
Set 1: 30KG // 15 - Warmup set 1
Set 2: 40KG/12Reps - warm up set 2
Set 3: 55KG/12Reps
Set 4: 65KG 8reps

Bent-Over Barbell Rows:
Set 1: 60kg / 12
Set 2: 80kg / 8
Set 3: 80kg / 10

Hyper Extensions:
Set 1: Warm up, no weight / 15
Set 2: 20KG / 12
Set 3: 30KG / 9

Straight arm pull downs - I did something called an FST-7 which is Fascia Stretch Training-7 which is 7 sets of 12 reps so I'll write the weights in order of doing them:
25kg, 35kg, 40kg, 40kg, 30kg, 30kg, 30kg

Then biceps

Concentration curls
12.5kg / 12
15kg / 12
17.5kg / 8

Dumbbell curls
12.5kg / 12
15kg / 12
17.5kg / 12

Cable Curls
40kg / 12
50kg / 7

I might incorporate super sets with barbell curls and chin ups - because I really feel my biceps need a lot of work to benefit from the workouts.

A few comments:

1) Can you incorporate pullups into your program? If so, do these first. Assisted pullups if not.
2) If you're doing freeweight barbell rows I would prioritize these over lat pulldowns (do them before LPs)

as for biceps, while I stand by my previous statement about DOMS, you could consider swapping exercises a bit.

I think heavy barbell curls would be a great idea, and follow that up with some type of hammer or reverse type of curl.

My personal opinion is that you're better off going heavier on the back work for intensity/volume and then hit biceps with 1 or 2 different movements and call it a day.