I have a question and am wondering if it's normal or not. Every time I work my biceps and sometimes after my Tricep workout I feel like I can get back into the gym for another round of terror! I push my workouts and am at my max every time. I struggle for reps 7 & 8 every time. My arms are about to explode after every arm work out but 20 min later they're rested and I feel like the pump is gone I have no soreness left. Other muscles I work I'm usually sore for a day or so afterwards except for when I do these muscles. Does this mean my arms are recovering quickly or is this normal??? I pack myself high in protein for recovery and try to get all my vitamins in. Here is my typical arm work out routine:

Straight-bar biceps curls
3 x 8
Alternating dumbbell curls
3 x 8
Hammer curls
3 x 8
Reverse curls
3 x 8
Seated triceps extensions
3 x 8
Triceps push-downs (V-bar)
3 x 8
Reverse pull-downs
3 x 8

Dips (weighted 25lbs)

3 x 8

Like I said I'm maxing out on every set sometimes needing a spot in the last rep and my arms are super pumped during the workout but I never get the soreness or just the completely shredded feel after the workout. Just to add, I am doing the correct form! Not swinging the back. Back straight chest up elbows in front of my hips and FULL EXTENSION!!! 1 - 1 - 3 tempo

hrmmmmm... what is your rest period between sets and exercises?

I notice if I rest too long I don't get as sore. Are you switching up th exercise order?

Also.. muscle gain is best to be in the 12-15 rep range

Okay. Prob resting too long. I'm working out with a couple buddies so spotting them and waiting for my turn is prob not a good idea. Maybe we can run 2 routines at the same time So not to rest no more than 30 sec. I think I need to work out by myself or get new partners because I ran them out of the gym today because they were beat, I still had abs and cardio to complete. Ahh well... I change the routine weekly as far as switching order not complete exercise change. I do incorporate a couple diff exercises from time to time to keep the muscle guessing. I'll try less rest to bring out the "Muscle Screams!!!" I need it man I'm begging to get completely destroyed!!! Thx for ur time Scott!!!

Allen

yeah man. usually with big groups rest periods become way too long haha. Definitley shorten them and you will see some results and soreness.

Get those MUSCLE SCREAMS!!!!!! #HTH

totally agree. over the last while i've been doing more of a strength training routine where i rest 1 to even 2 minutes between sets. Sure i got a lot stronger but i felt no "pump" after my workouts of soreness.

Went to back to the gym the next day and took the great advice you gave me and applied it to my workout.  No more than 20-30 sec of rest.  It was back and shoulder day and man I can barely lift my arms this morning.  My shoulders hurt so bad it's amazing.  Deffinately a BIG help.  Only thing now is it's freaking Saturday.  I hate the weekends because I have to wait two days to get back into the gym.  Ahh well I guess my body needs a little rest, huh?  Thanks to everyone for all the help.  It's only been a couple months since I began and I'm already seeing some results.  #HTH

I know this is about a month late and scott already gave you some good info but on the biceps try doing standing dumbbell curls with a 20 or 25lb dumbells and use a 3-0-3 tempo for 3 sets of 12 and I promise you will feel the burn on your guns for at least 2 days. Same thing on triceps. I do skull crushers with the ex curl bar for 3 sets of 12 and it destroys them followed by rope pulldowns.

Great info thx! I have since changed my routine and tempo. Did big arms today and shredded them up! I play around with tempos and have since started doing 4 sets 12 reps. Yeah dude ur right the 3-1-3 tempo is a killer for sure!!! Thx again!

Allen,

Also remember a couple of things: Your biceps and triceps are small muscles compared to back/legs/chest. They therefore can recover and heal faster after workouts. As I noted in a past post, your body adapts so you will not always have soreness after every workout unless you change it in some way. After Scott's advice, you changed the rest periods between sets and now your arms are sore. This will not continue to happen as your body adapts to this new rest period timing so don't be discouraged if all of a sudden you are not sore again post-workout.

John

Great advice John! Thx for taking the time out to share ur knowledge. I do try to change up the routines, tempos, and splits so to not let the muscles adapt too much. All you guys have been such a BIG help!

Hey man, I've had the same problem recently but I found a way to fix it. As in Scott's "2 reasons your biceps grow" video, I came to realize I wasn't doing full extensions in my curls, causing my lift to still be difficult in the last few reps, but your biceps aren't actually extending enough to tear and make them gains. I suggest, if your haven't already, Youtube Scott's video on "2 reasons your biceps grow" and realllllly concentrate on your form and getting as much range of motion as possible. As he states in the video, it may look like you have good form, but when you really analyze it you may not be extending fully. Not accusing, just something that helped me out a lot! hope that helps :)

Stay golden! #HTH

Hey man!!! Thx for your input. I appreciate u taking time to help. This thread is a little old and I've since changed my routine a bit. The issue was rest time and negatives. I was just blowing out the reps and not maximizing the volume and also resting too much becwise of the people I was working with. Since then I've noticed a huge change in my muscle development not just in my arms but in my whole body. I've also since changed my maco split which seems to have made a difference as well. Everyone on this forum has been such a blessing and so patient. I appreciate u all!!!

Allen

Awesome Allen!

So glad to hear you making those gains :)