I have been an on-again, off-again weight lifter for many years. I have found that whenever I resume working out after having taken many weeks or months off, my biceps get extremely sore. My other muscles only have mild soreness.
The soreness tends to occur 2 days after my initial workout. Usually I feel mild soreness during the day, and then the pain gets so strong that it wakes me up in the middle of the night. My arms do not hang straight and it takes a concentrated effort to straighten them fully.
This has happened to me several times over the past few years and I have grown to accept it as a normal part of resuming a workout routine after time off.
I stretch thoroughly before, during, and after my workout.
Any suggestions on how to prevent this problem or alleviate the pain? I just did my first bicep workout today and I'm cringing for the coming pain.
P.S. Please don't bother with the "don't take time off from your workout" answers.