my current  bicep routine:

3  sets, 8 reps 10kg - basic alternating dumbell curl
3 sets, 10 reps, 7.5kg  - hammer curl

after i finish these sets my arms burn like hell while im doin the excersise and i usually struggle the last few reps of each set but as soon as the weight goes down the burning just fades off and my arms feel normal except the muscle feels tense

any help on makin my arms burn?

it's not only my biceps that do not burn it is the same with every muscle

theres nothing wrong with the burn fading doode. i dont think any way. but if i were you i'd progress the weight every w/o. i.e if you do

3  sets, 8 reps 10kg

next w/o do 3  sets, 8 reps 10.5kg

that way your biceps never get used to the weight and allways have to work that little bit harder. its progressive resistance training.

thanks mate

it's just i've been told if your muscles dont hurt/ache the next day then you've wasted ure time.

take no notice. but you do need to constantly be challanging them. you muscles rember very well so make sure you always catch them out.

A workout plan shouldnt be the same for longer then three weeks. The body will get used to it and your gains will either stop or vastly decrease.

You wont always ache the day after. Way i do things personally is that i should be sweating my a** off.. a good workout you will break a sweat..no matter how ripped you are. Another way to think of things

That's what i've been wondering too ! When i do my bicep w/o i get amazing pumps and are rock hard, but next day they don't ache at all , sometimes its the same with my chest.

Does that mean the muscle's are not building........?  

Gaz.

no mate. i never ever get aches in my biceps but there now 16'' as aposed to the 13'' they were when i was 17. just aply the progression rule, eat and sleep well and you will grow

oh and y not try a set of 21's. but only now and then or you will overtrain

Hey when i train bi's i stick some negatives in there and that makes my arms nearlly rip through my skin an burn like cheese, do this with most arm training and 21's are great i stick them in every 3rd bi workout .



Silone74

what are 21's...........???

Hi 21's well what ya do is start as you would as if you are going to do a normal curl then start curling but only do half the way up so lower the weight back down when ya get to the half way point do 7 of them then after 7 of them do 7 curls starting from half way up then after 7 of them do 7 full curls does that make sense???? add up the 7's you get 21 where the name comes from. ye no rest inbetween the 7 reps its straight on to the next 7 till ya done 21 .



Silone74

yes im with you...... sounds like a right killer.....

Umm well... the burn fading is probably a sign of health, it means your circulation is good at getting the lactic acid out of there, and getting it to the liver where it can get turned back into something useful!

I can only guess... do way more reps with forcing yourself to go on even if it means eccentrics, basically pushing the endurance of the localized muscles to the limit will result in an extreme burn.

However, to keep it going, you might just have to add more sets to generate more lactic acid. Does it feel that great?

This is my bicep curl routine using the Preacher. Its based on the "Pyramid" excercise. You could also start with the heaviest and move down the weights.
Biceps curls                         
     Sets     Reps     Weights kgs          
     1     11            10          
     2     7             15          
     3     4             20          
     4     3             25          
     5     4             20          
     6     7             15          
     7     11            10          
                          
Total          47               
A minutes rest between each set.

andy. 21's are awsome burner but you really need to go light. amazing how hard they become!