YAWT: Trouble getting a good burn in my bi's and shoulders

[CKent]

I'm pretty happy with my weight training overall, but I never seem to get a very good burn in my biceps or my shoulders.

Thus far my shoulder work consists of barbell military presses, zig-zag military presses and arnold presses, and for bi's I do alternating dumbbell curls, standing zig-zag curls, preacher zig-zag curls and sometimes concentration curls. Any given week (I work each muscle group once a week) I might do 6-8 sets of 1-2 different types of movements, I try to vary it and keep it fresh.

Any ideas? Different movements to try? I think I'm pretty solid on the basics like form, proper weight, etc. - I work the rest of my body pretty well. It's just these areas that don't feel it at all; I could go back the next day and do the same lifts, it seems I just don't get anything out of them.

 

[Cdubneeddeal]

Try 7-7-7's. With a barbell, go halfway up seven, then bring the weight up and drop it down half way and back up seven times, then full curls seven times. You'll feel the burn. Also, when you curl, instead of locking your wrists so your hands are in the pose position, have them so they're facing ahead of you, then curl.

For all exercises, have you tried to lower the weight slowly?

Here's some exercises..

 

[Tencntraze]

The "burn" is not a good sign that you have worked your muscles all that well. Furthermore, you're doing 4 different isolation variations of curls? Why not try some multi-joint exercises to hit those, such as doing lat-pulldowns with your palms facing towards you?

On a different note, if you're not really feeling that you've getting optimal efficiency from your routine, consider when the last time you varied it was. Generally, *something* should change about your routine every 4-6 weeks (i.e. order of exercises, number of reps, new lifts, etc) so that your body will continue to be exposed to change/shock and will be forced to adapt again (instead of already being adapted and not gaining as much).

 

[vi edit]

If you have a spotter you can do negatives for a few workouts. That really shocks the hell out of your muscles.

 

[jersiq]

Your deltoids have 3 heads.
I see no lateral raise exercises, nor any exercises focused on your rear delt. (unless you do them on back day)

You could take the 7-7-7 (also called 21's) for the biceps, and apply that to shoulders.
Front dumbell raise to an immediate lateral dumbell raise, to an immediate bent over lateral raise.

Front, side and rear delts. Next set change the order of exercises around.

 

[CKent]

Thanks for the suggestions, 21s sound interesting and I'll give them a shot today (arm day). My bis and rear delts do get a bit of it on back day, but not enough. I'll have to give an underhand grip on pulldowns a shot as well.

 

[KMc]

After yesterday, I can definitively answer your question in two words:

water skiing.

Biceps, delts, lats, traps...yeah...definitely burning.

 

[Special K]

The "burn" is not an indicator of muscle growth. You should not be trying to get a burn if you want to progress. That's not to say you won't experience one now and then, but the burn in and of itself is not an indicator of progress, and you should not strive for it as if it were.

You didn't mention how many reps you were doing, but high reps are the usual way to get a burn. It sounds like you are focusing too much on biceps. They are a small muscle group and don't need much direct stimulation to be trained effectively, especially if you train your back using things like rows and chins.

Originally posted by: Cdubneeddeal
Try 7-7-7's. With a barbell, go halfway up seven, then bring the weight up and drop it down half way and back up seven times, then full curls seven times. You'll feel the burn. Also, when you curl, instead of locking your wrists so your hands are in the pose position, have them so they're facing ahead of you, then curl.

I will never understand the logic behind movements like this. Why 7-7-7, or 21's as some other clueless people call them? Why not 8-8-8 or 9-9-9? There is no pratical reasoning behind it.

 

[KoolDrew]

The "burn" is not an indicator of muscle growth.

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