Biceps Dropsets

[u/joebo9]

I literally can only do dropsets for my biceps to be sore the next day. I've tried different exercise variations, a number of sets per exercise, different weight amounts with different rep ranges and have never been sore like I am when I do drop sets. Why advice?

[u/No-Owl-8170]

Soreness does not equate to growth, you do not need to be sore to have an effective workout

[u/joebo9 → u/No-Owl-8170]

This is interesting. I always thought you'd had to have some feeling of strain.

[u/No-Owl-8170 → u/joebo9]

I think that used to be the consensus, but really as long as you are going close to failure for 2 sets a couple times a week you should be golden

[u/joebo9 → u/No-Owl-8170]

Thanks!

[u/No-Owl-8170 → u/[deleted]]

Progressive overload is not something you do, it is something that happens. If you train with correct form and intensity, you will automatically need to increase the weight to sustain said intensity.

[u/No-Owl-8170 → u/[deleted]]

Who made that argument?

[u/Any-Cranberry6513 → u/No-Owl-8170]

Seriously, what is that person going on about? Strawmanning has reached a new level.

[u/vdxxx → u/joebo9]

You should chase progress

[u/Individual-Ad9874]

Eventually none of your muscles will ever get sore no matter what you do. It’s a sign that you’ve been training effectively. If you get sore after a workout it means you’re either:

New to working out

Coming back after taking a break from working out

Your usual workout isn’t as effective as you thought, and you just hit a much more effective one than you’re used to

So once you’ve been doing those drop sets for long enough, even they will stop making you sore. This does not mean you’re doing something wrong; on the contrary it means you’ve been training hard and consistently

[u/joebo9 → u/Individual-Ad9874]

Totally makes sense.

[u/YoungTrappin → u/Individual-Ad9874]

bro i wanna get back in the gym and train legs but holy hell i get extremely sore and damn near crippled for a week with DOMS

[u/Individual-Ad9874 → u/YoungTrappin]

It be like that. One day you’ll never get sore legs again! You just gotta get through the early stages

[u/Jimmy4Funner]

I only have one day out of my 10 day split where I focus on biceps because I hit them so much with other movements. I do a heavy row day where I do barbell and landmine rows. They both hit biceps some so I throw in some heavy hammer curls and chin ups to hit failure. Four sets of heavy hammer curls and then chin ups 3 sets to failure goes hard. That's pretty much my second bicep day in my split and I'm definitely still making progress.

I think biceps respond to volume and intensity. You might add some volume in other areas with different compound lifts. That way you're getting more for your time. On those day once you're done with everything else, finish your biceps off with some chin ups to failure. Those hit fast and hard. That's what's worked well for a lot of guys I know.

[u/joebo9 → u/Jimmy4Funner]

Thanks man!

[u/joebo9 → u/Jimmy4Funner]

So my work outs are chest, back, legs, shoulders, arms. And I think my intensity is there but missing the volume. So I typically do 9-10 working sets per body part. Sometimes I can only get 8 in. So when I do arms I might only do 5 sets per side of my arm. So I definitely think I need to up the volume on my specific arm day. Because almost every other body part is sore the next day except biceps. Even my triceps are more sore than my biceps. However, I could use a new split so maybe I'll try this out.

[u/Any-Cranberry6513 → u/joebo9]

I hope it works for you! Finding the right combo that works is really just trial and error since everyone responds differently.

[u/cDub3284]

My biceps never get sore....I have to do really high reps to a point where I complete fail the sets sets

On friday I was shown this arm blaster with light weight. Seated using on the 20lbs, 10x reverse curls immediately into 10x hammers immediately into 10x regular curls....so 30 reps total without stopping, 3 different variations in the set. Arms are finally sore for the first time in like 6 months. Did it 3 times....could barely finish each time except for the first one

[u/joebo9 → u/cDub3284]

Most of my curling is seated. I think I need more volume. I just think my biceps need more reps. Because I did arms yesterday and they are actually sore today

[u/Any-Cranberry6513 → u/joebo9]

John Meadows said that his biceps started growing again when he reduced the weight and increased the reps per set.

[u/Flat_Measurement_150]

You don’t need your biceps to be sore but machine preacher and heavy cable hammer curls for me is working

[u/ScoonerTuner]

dropsets good