My biceps are still sore after 5 days. Here's why!

My biceps are still sore after 5 days. Here's why:
This killer bicep workout had me SORE. Pick a handful of weights and perform 10 reps at each weight, increasing weight each set. See if you can make it through all sets.
Tag a buddy who'd kill this challenge with you!
#functionalbodybuilding #buildbiceps #bigbiceps #bicepsworkout #armfarm #biceps #upperbody
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[@marcusfilly]

I see that there's a lot of buzz around the soreness and volume of this workout. Here's my take. Running the rack with dumbbell curls has been around for ages and has produced great results for many people. It is also fun and highly enjoyable. Arnold did it often. Does that mean it is the most effective approach? NOPE. But it's something people enjoy enough to do over and over again and consistency beats the perfect method done infrequently.

[@micdropfroggyface6466]

Another comment I forgot to add is he even says five days later is the biceps are still sore. So you’re trying to progressively overload a muscle and work that muscle frequently so that you can experience growth. With this guys philosophy and his workout routine your biceps are going to be so sore that you’re not going to be able to work them out for an entire week. I’m really not sure who taught him about how muscle growth occurs. But I can tell you just because he has some moderate muscle separation, and a lower body, five percentage, that really doesn’t mean that he knows what he’s doing. Not from what I’ve seen anyways.

[@jazzyje5ter223]

@@micdropfroggyface6466this comment especially is good for people to see. He’s a very low body fat percentage and while that’s great, it doesn’t mean he knows what he’s doing. Not sure of the complete purpose for this video because as you stated, any muscle that’s sore for 5 days is just useless. If people want consistent size and strength gains, they better not have sore biceps for 5 days lmao. Even if someone just wants to be a little bit less achey and more mobile, sore biceps for 5 days is awful. I understand if he’s trying to emphasize a certain style of training like high volume with kettlebells, but it’s not like this is a secret magic bicep growing exercise. And biceps aren’t the most complicated muscle, if people do curls and chin ups and pull downs theyll probably develop some crazy biceps

[@Stckit1]

Who cares what Arnold did smh

[@micdropfroggyface6466]

@@jazzyje5ter223 yeah, I totally agree. What I have actually found over many many many years is pull ups to be one of the best developmental workouts for biceps. I found that dumbbell curls. I have been the least productive exercise for my bicep progression. And I’m not saying that for everybody, however, I will say that while positioning your hands correctly, doing a pull up, completely isolating, your biceps, with a full range of motion is probably your best bet for biceps progression. As far as this guy is concerned. I don’t mean to troll him or be somebody that is just putting somebody down however, after watching several of his videos, I’m just not buying into almost half of what he puts out. There is no question, there is no debate, there is nothing that he will say that debates the fact he is on gear. And like I’ve said, I take care and even in another video of his I posted my full cycle. No he’s not coming out and saying that he is on synthetic AAS… and what he’s doing is essentially trying to educate people on muscle growth by putting out information for people that are completely natural. While his body is recovering, add 3 to 5 times faster than someone that is completely natural, and to post the workouts or suggest the things he is suggesting, is just ludicrous to me. I’ve checked most of his videos. He does not talk about gear he does not bring up anabolics he doesn’t state that he is taking anything and to me there’s no difference between him and the liver king. The liver king obviously being way more well-known and successful than this guy ever will be. But why I’ve invested a decent amount of time into comments like these is to hopefully catch the eye of the average person, possibly the teenagers that are watching this. Because yes, anybody can pick up a 20 pound weight and lift it 100 times and have stimulation in somewhat build muscle fiber. However, if we’re talking about an actual workout routine designed to consistently builds muscle, then half of the nonsense he is putting out is just crap. Ultimately at the end of the day he’s lying to everybody while also, putting out useless information, he might be thinking his channel is motivational. I would just agree with that saying his channel is not motivational, and it is educational, and if you’re going to have an educational channel, then you should be upfront, honest, and give factual information. He is obviously not doing that. And that is very clear to me by his non-response to this particular conversation we are having right now and a couple other comments I’ve left for him. I’ve checked his subs and they are very low, and I’ve checked how many comments are on his videos so I know for a fact he has seen them however, he is just choosing not to respond. he’s not doing this by taking the highroad. He’s doing this because he can tell by the tone of the conversation I am attempting to have that I will be able to prove he is legitimately taking gear while putting out bad information. And I just don’t have respect for someone like that

[@jimbobhootenanny4440]

Need to work on your recovery more if your still that sore

[@rasoolm1698]

“Sir your arm is purple” “No it’s hypertrophy”

[@atli2721]

This knocked me out.😂

[@MinorPumpingIron]

​@@atli2721bro same

[@beristainbear3924]

😭😂

[@andrespujols9721]

that is NOT hypertrophy. He’s slowly increasing the weight which is already terrible for hypertrophy. He’s not really controlling the eccentric part of the rep. and he’s not training to or past failure. He’s just doing 10 reps. It’s really just a superset under another name. No wonder his biceps are sore for so long. They can’t recover

[@YRO.]

​@@andrespujols9721Hypertrophy doesn't only occur in the "optimal" past failure conditions. Just putting your muscles under tension for multiple reps is enough to make them grow.

[@sid3519]

Doctor: your bicep has been torn Him: No its just sore

[@marcusfilly]

No torn biceps here!

[@Porkpiepoopscoop]

Underrated comment lol

[@percy.garou1001]

I guess my tendons were about to get torn 3 months ago I hit my biceps with 7 different excercise 3 set each with trying to get to failure my arms were fatigued and when I woke up the next day The lactic acid build-up wouldn't allow me to straighten my arms for 3 days it was so annoying and painful 😖😣

[@Purmium]

@@marcusfilly mine are for 2-3 days and im able to get double the volume of exercise in for the muscle. Its not good to be sore for that long just sayin

[@greuju]

​@@percy.garou1001 if wanna learn watch Renaissance periodization. He's completely accurate on everything he says about training. I did chin ups, assisted in a variety of ways and built a nice bicep back in the day. One arm chin up with towel assistance on the other arm for example. And id always do drop sets with a barbell and plates to take off. Wide grip. Few of my friends did that and it worked for them too. They're bigger than me now. I stopped.

[@amanul_2474]

MF really said '3 sets of 80 is optimal' with a straight face 😂

[@jordanw.97]

Nope, even worse 3 sets of 100. You have to be already an intermediate to advanced lifter to try this let alone adding to a workout. Most people would be fine with 1 set which is really 5 sets.

[@Eurocoo]

I also don’t know anyone who’s been working out consistently longer than 2 months and still has soreness in the worked muscle group after 5 whole days, especially not a small muscle group like the biceps at that. In the beginning maybe but idk this video was some bs

[@declanalchin7791]

3 sets of 90 actually, even worse😂

[@declanalchin7791]

@@jordanw.97 3 x 90 actually, he only did 10 with the heaviest, 20 on the other 4

[@itscoolthough419]

​@Eurocoo it can happen, if you dont train a muscle for a whole week and you have a sedentary lifestyle outside of the gym. Happened to me with calves. Its these type of dropsets that leave you the most sore.

[@mookkss1381]

Muscle soreness ≠ hypertrophy

[@Allinonetvz]

Always*

[@germanguywithamoustache]

​@@Allinonetvz *unless it is sore due to an injury

[@tubbyrainbow111]

95% of time it does though....

[@Jake-pz7oi]

Most of the time it does though. This is what soft half-assers like to say to justify their crappy effort.

[@mookkss1381]

@@Jake-pz7oi muscle soreness does not directly correlate to hypertrophy. It's a good indicator to know you've hit the target muscle, but if I do 600 biceps curls with 2 pound dumbbells I will be sore as a mf without gaining muscle

[@biaIetti]

Never skip brain day

[@YakmonSaysItLikeItIs]

​@@sgtrock2821bro the hair and head band like that is... well you know. 😂

[@curious_blank]

Good one

[@JoJo-zf3en]

Wait what’s wrong with doing this

[@Mickalyto]

​@@JoJo-zf3en too much volume and it's just useless doing all that, better off just doing dumbbell curls and going to failure

[@josiahvaldez1330]

@@JoJo-zf3en doing this workout and doing just one set of failure of moderately heavy weight will produce the same result. Soreness isn’t a measure of muscle growth it’s a measure of muscle fatigue. Why do 90 reps for one set when 10 will produce the same amount of hypertrophy without the soreness.

[@_Addi_]

If your biceps are sore for 5 days, you're doing something wrong.

[@harzemyalcinkaya]

Overtraining biceps for 27 sets in a single day, getting muscle/tendon injury that doesn't heal for 5 days, what can be possibly wrong?

[@captainsatire9628]

People evidently haven't heard of Maximum Recoverable Volume.

[@melanp4698]

@@captainsatire9628 What does MRV have to do with it? Getting in 3 serious workouts in the same timeframe as 2 extreme workouts should be way more productive for the vast majority of people.

[@liubodimaka7272]

@@captainsatire9628you clearly haven't

[@Divinity-of-sin]

Honestly I was expecting him to teach me how to not get your bicep sore(why would I even need it sore after 5 days), cause recently I felt that. Cause every upper body muscle NEED the bicep to some extent, chest, back mostly. What you do about that? Just not train bicep? Or shorten the sets?

[@trystangreenenwald2202]

Never unsubscribed so fast in my life

[@TemJuul]

Kinda dissapointed you were subscribed to begin with but proud of you for seeing the light

[@NBAclipsHere]

You can see his veins slowly start to become like massive spiderwebs

[@stormrhode2330]

This is called a "pyramid set" or "running the rack" and it's not at all unknown. Utilized most by bodybuilders and others prioritizing hypertrophy, it can be modified for more strength goals. Also, usually the lighter weight reps are arguably just junk volume. Unless you've been lifting a really long time and have hit a plateau, you're probably better off doing straight sets. But this can be a fun little challenge every once in a while.

[@Jumpstartt]

My gym owner told me this like 13 years ago. Whenever you are unable to get a good bicep workout anymore head to the rack and start doing curls with 5 pounds. Do 5 reps and then run entire rack until you can't hit 5 reps anymore then go back down with no rest. 100% you will get sore from doing this even just 1 set.

[@marcusfilly]

Sounds like a good way to break out of rut

[@toziassmitt]

Soreness =/= good. This is the biggest gymbro myth

[@giftzwerg7345]

Rack?

[@LostBravesFan]

​@@giftzwerg7345Run the rack of weights.

[@christopherlydon-sr1gu]

Sore doesn't mean your gonna get muscles.

[@omarehab8909]

Video title: Speed running tendinitis *WR* 0:59 [ Catogory: Whole biceps no major glitchs.]

[@ItsMeYourRealDad]

I look forward to the tendinitis summoning salt video

[@spectrumjitters4672]

Make sure to stretch after working out. I used to think it wouldn't do anything but it almost completely prevents soreness

[@Dogfonam]

There’s amazing and not good things about this. These are called drop-sets and wow I love them. The only bicep workout I do is these with dumbbells, my biceps are too big compared to the rest of my body. Love this and 3 sets is perfect. But don’t start at the lowest start at the highest and go down, and go until failure for every one and once you can’t do anymore that’s when you move down.

[@MikeJohnMentzer]

I can't afford to have sore arms for 5 days I'll go with Mentzer, Thanks

[@MegaLaban12345]

Mike is a hack in many aspects

[@Dr5Em]

Fun fact: if you get to failure the hypertrophy is about the same even if the reps vary greatly. (This is what I understand from a House of Hypertrophy video)

[@blakewilliams7146]

Kind of. You still need volume, but this guy is giving rapid advice to most of us who are natty wondering why everyone’s bashing him.

[@Dr5Em]

@@blakewilliams7146 I meant for rep ranges volume matters a lot

[@bobluegi7120]

@@Dr5Emif im not mistaken from my personal knowledge their is a sweet spot around 3-5 sets of 8-12 for most people due to recovery time of the joints, tendons and muscle. it’s important to remember that your training more then just your muscles and other parts of your body need time to recuperate as well and might take longer to recover to lots of sets and reps but everyone is different so what works for you might not work for others edit: it’s important to note that this is especially true for compound movements. although it’s harder for a newcomer to the gym to over train it can still affect your overall growth. non the less it is important to note that they might not be aware of their own physical limitations

[@Dr5Em]

@@bobluegi7120yep theirs definitely a sweet spot, I think it varies from muscle to muscle tho

[@bobluegi7120]

@@Dr5Em i think it was something to do with how much the muscle is used in day to day life like with calfs and how it can be really difficult to get growth from them bc they lift your entire weight in every step you take

[@RobertWill-uq3iv]

Experience will teach you what works is what works for YOU.

[@JACK_S13]

If your arms (or whatever you trained 5 days ago) are still sore, that means you did a weight that your arms (or whatever you trained) couldn’t handle. Which isn’t good for hypertrophy or strength. Instead you want your body part that you trained to be only somewhat sore, and for it to be sore for 1-2 days.

[@zedohsan1390]

"take as much rest as you need" Proceeds to rest for a day*

[@sweeneytod1]

It does work. This is similar to what I have just been doing digging for 3 hours a day.

[@justbetter1319]

Yah and don't worry about overtraining and forget recovery!!

[@Tjbensinnington]

I rest 1 day a week, if im sore I call myself a pussy and push thru. U can always do more than ur baby brain thinks

[@NostGold]

Over training is myth, resting is important but if you sleep 8-10 hours you should be good to train wherever everyday

[@Gagakki]

@@NostGoldover training definitely isn’t a myth Even at my noobie gains I got sick took 1 week off from gym and obliterated my pr reps and sets That’s how important rest is I thought I was going to be very weaker I was nervous to pick up the dumbbells and then it just felt to light I destroyed by last session by a mile probably had a top 3 workout

[@brositopotato4932]

@@Gagakki facts! Coming back from vacation and hitting PRs is such a great feeling. Its the accumulated stress overtime which is why some bodybuilders recommend taking a few random rest days here and there

[@NostGold]

@@Gagakki I train 6 days a week and have never gotten ill. Lemon shots with a few Brazil nuts for selenium post workout will keep your immune system strong. And like I said, proper deep sleep is important, cherries are good to eat as it'll make you sleep deep and long.

[@michaelrobson7005]

I dont want to be sore for a week😂 Id rather be able to train them more often. Soreness has nothing to do with hypertrophy

[@4kdefinition70]

Exactly

[@tomjaap2933]

obviously targeted at normies. they want to feel better not be better.

[@vvltures]

He's too lean too testosterone is not optimized for recovery higher testosterone less soreness

[@crusaderman4043]

Then don't do 3 sets. Ladders are a great way to increase strength and endurance. Not everything centers around hypertrophy. And you'll get bigger regardless.

[@thenoodlebuddy]

Take as much rest as you need... 2 months later I'm starting 2nd set

[@ElliottZelinger]

Bro has unlocked every level of veins

[@ufukkiblat]

That's what roids will do to your body

[@atticustay1]

It looks too much like

[@C-lee12]

If you wanna get bigger do 8 reps of 80% for 4 sets until almost failure, if you wanna get strong do 3-5 reps of the heaviest you can lift for 5 sets, if you wanna get better at the specific exercise he does than do this exercise.

[@iamhugolj]

Dropset rules!! I try tomorrow, Love it❤

[@marcusfilly]

Have fun!

[@akclay762]

Do not take as much rest as you need. Time under tension equals gains

[@mrwojna]

Can’t wait to try this but with standard weights . I never feel any burn in my biceps. The only muscle harder to work than biceps, for me, is calves.

[@YouLikeToast]

Love this idea

[@Jvargier0]

Bro looks like he’s got vines growing inside him

[@dhruvagrahari1306]

You look like a Spartan !⚔️🫀

[@Xheph]

Great exercise for anyone that wants to improve on biceps, its been proven biceps respond well to volume if you hit a plateau - though I wouldn't recommend all 3 sets to a noob

[@tk74037]

I used to do a similar thing with pushups. I'd set up a bunch of these little bench things in a row from shortest to tallest and do 20 push ups with my toes up on the bench then move to the next. Was a very intense challenge

[@ktkkrww]

I've done this with dumb bells both inside and outside form (to isolate short and long heads of the biceps) and WOW this will make your arms grow! Run the gauntlet up and down like demonstated in the video!!!!

[@bogart7498]

If your arms are sore after 5 days with all that gear, then that workout is real hard!

[@menniamitai7906]

True story, your bicep isn't supposed to be sore after 5 days, you can get better results by doing 3 sets close to failure on cable bicep curls and your bicep will only be sore for a day or 2 maximum

[@zsreich]

I think this is really good for muscle endurance. I wish my gym had heavier kettle bells they max at 45lbs. I do think you can do this one day and then next time you do biceps do some traditional curls to technical failure. Mixing this with traditional workouts every other arm day might be good. Dont stick to any one exercise but this one seems good.

[@zekesalazar7643]

I’m still resting from that first set a week later.

[@dwaynegrobinson4125]

Incredibly incredible

[@toshirokigai]

this is backwards, after 1 or 2 Warmup sets it's always best to start with heavier weight when you are less fatigued, wo the muscle is equally strained throughout the movement

[@gilbertgotfree3300]

That’s called a super set

[@THUND3RH0RSE]

The true horror that emergers when he says "thats one set"

[@TheRealUncensoredTravelGuide]

That's insane and interesting at the same time.

[@captyonah1378]

Anyone with that mop on top of their head cannot be taken seriously.

[@davidc7656]

I know something even more challenging and no need to rest the bicep like you do in this exercise, go half way down n half way up. Constant tension on the bicep

[@georgeknight1626]

Decent compund lift for the brachialis, brachioradialis, and some bicep pump as well, but the volume is far too high. A small muscle like the biceps/forearns should only take 2-3 days to clear away lactic acid, metabolites, and fully recover. It's not a horrible concept but just not optimal or even inherently bicep focused

[@IzkAndrew]

Dude your calves 🙌

[@michaelwelsh9700]

That messy bun is crazy 😂

[@DNaWhoot]

Man biceps have always been my week point

[@tyronenorth6644]

This was Friday workout in highschool, called in burnouts

[@mikehunt4797]

Good ole "Pyramid" lifts. I used to do this often. It's brutal but you will make gains when done right.

[@sadSw0rd]

"True story my man buns still swirly five days later"

[@codacNvegas]

Someone call Goggins!! Goggins: "this aint shit son!

[@SomeRandomDudeUDontKnow]

Brother is mad vascular

[@RossPfeiffer]

Yeah I do this with curls. But only from heavy to light

[@DanFilkins-s5p]

My weight teacher called them burnouts.. and he was also one of the original teenage mutant Ninja turtles..

[@wessleycoleman3014]

Burnouts are appropriately named

[@KAMO99]

i can see every individual vein where i didn’t think you could see veins

[@JESUSISOURSAVIORANDKING]

I can do all things through Christ who strengthens me -Philippians 4:13❤

[@RJFitniss]

He just made Spider Curls but with kettel bells

[@DonaldPrice8769]

I used to go to a condition camp for general sports, we did 10x10s on everything. I'm glad, but damn it was a nightmare

[@sarabear37]

This seems like a good idea, but it’s dangerous. When you work out & become sore, it means you’re muscles tear (normally in small amounts), which means you need time to heal!! If you never let you’re muscles heal & continue to push past your limits, you can cause more muscle damage (sprains, strains, etc..) it is SO important to allow ur sore muscles to heal before you work them again. You can work other muscles in the meantime!! Ps. I am not a physical therapist or trainer, just a normal person, & I wanted to share what I’ve learned!! I hope the helps! God loves y’all!! ❤️❤️ :)))

[@robertallan3028]

You can't push passed your limit ! A limit refers to a point at which you can't go passed ...

[@Vince16185]

Do it but with each weight you go up move it much slower up and down Good Luck You’ll still feel it after a week

[@bradebronson9449]

The dude who hogs all the kettle bells at the gym.

[@MicroDude886]

Hammer curls mostly target the brachialis and not as much the bicep

[@LeylaRengifo]

When you believe there no limits And you love what you do 💖 Love it thank you Marcus your a wonderful athlete ❤

[@noahbarnes9770]

Menster would have a field day. Not saying he’s right or wrong I can just imagine how angered he would be and that makes me laugh

[@timmorgan3164]

I take as much rest as I need and 7 days later I do the second set

[@martinblank1484]

If you don't care about time, sure, go for it....

[@Zavettimonke]

The pump is crazy

[@ziganomics]

Small disclaimer. You actually have to be in somewhat sort of shape to execute these or you're going to tear the f*** out of your arms! I mean like torn muscles

[@mitchellmiller3176]

Years ago they called it running the rack

[@kevinfoster6642]

This is nothing new they were doing this back in the 70s.. but it is a great workout and you get a massive pump

[@Karlos11188]

This looks like a great exercise

[@Andreas-gh6is]

The progression make this high-repetition workout barely possible. If you have a sore biceps, that's not a sign of growth, but of damage. Moreover, the arm rotation because of the kettle bell means that the outer head of the biceps is targeted more.... If Arnold did that, he either had a particular reason or he did something for the other head as well. And he took steroids, don't forget that. Steroids don't just grow your muscles faster but also accelerate recovery.

[@BigGangsta-ct8tj]

Quick !!! Someone give this man a cheeseburger, he's perpetually about to pass out.

[@trainerd1]

The fact that there are pink and purple kettlebells is disturbing in itself.

[@artifyk]

Mike Mentzer would hate new bodybuilding

[@Joey18083]

I prefer going from pink to brown.

[@zaytoven_305begaming2]

I need that chest build

[@Swaglander]

Oh cool workout! But pretty sure you forgot to mention if we take the steroids after or before the workout?

[@johnhanley9946]

*Mike Mentzer has joined the chat.*

[@isaacmcginn7923]

Soreness is not an indicator of hypertrophy

[@dathomirpizzagirl9686]

Neutral grip like that targets the brachialis and brachioradialis, not the biceps

[@ColeBased]

The brachialis is located in the biceps brachii bro smh

[@dathomirpizzagirl9686]

@@ColeBased if you dont know the difference between the brachialis and biceps then you need to go back to school

[@ColeBased]

@@dathomirpizzagirl9686 If you do three different bicep exercises for three different parts of the biceps then u need to do more research

[@bestkepthushpsn3915]

Watching this counting my reps in a bag of lays …

[@The_Patbey]

Feeling bad for all the beginners that rly think, this is something they should do

[@theyolkies-dylan2939]

So you did drop set to failure. I didn't ever think this existed until now. Thank God you invented it. Can I do this with a barbell or dumbell or cable machine. Next can you invent the squat

[@WilliamStegall]

Das some good biceps

[@barjunkies1]

Good dropset🏆💪🏽

[@akshayjaggi4686]

Homie does VIBGYOR workout damn

[@artastica8522]

Mike mentzer would be pissed 😡

[@ChiefHle]

1 set??? Man I'm done for the week with that one 😂😂

[@TheMaggots]

This should take 8 hours if u do it fast, average joe should take around 12 hours. U shouldnt feel ur arms at the end and any discoloration means its working

[@addalad7144]

Not often you see a bicep endurance workout (mostly because why)

[@arne841]

I dont know if the point of training is to be sore for a week. It's way too much volume, which you cant regenerate before youre next training. I would rather focus on intensity instead. Joust do one or two sets till failure and you'll be sorted

[@yashflick9973]

Bro is training to pick up thor's hammer

[@felixgarciacordova3636]

Excellent bro

[@philschiavone101]

My tendons would fall off

[@rocketdogticker]

You dropped this King 💉

[@MrShazaamable]

Gonna be sore but shit for hypertrophy