Instead of training it once a week with 18 sets (which is way too much for one workout), do three workouts of 6 sets. 4 exercises is not too much, depending on how many sets you do. I recommend that you do anywhere from 3-5 sets per exercise. With 4 sessions, it’s around 30 sets, and with 5 or 6 weekly sessions, it might be as high as 35 sets per week in many cases. Yet if you continue with the same approach over the course of several months, this growth rate will slow down, perhaps to a crawl. 2-3 times A WEEK?? To gain bicep mass, perform three to six sets of six to 12 repetitions per exercise. Â. Generally, this is how approaching rep and set ranges should be done, if your goal is muscle, strength or both. All rights reserved. Each workout can consist of a total of around 15-25 sets, but the number of sets for a specific muscle group in that workout should be at around 10 or below. For example EZ bar curls will look something like this. How many sets you do in that higher rep range is based on how experienced you are, your training intensity for the day and even the volume of your workout. Adjust the load accordingly if that's not the case. After four months of training, you can gradually add sets. Posts: 182 Joined: 2004/10/10 2005/03/14, 10:26 PM How many sets should you do for your biceps to grow to a goodly … For example, I would curl 2o-pound dumbbells for 8-15 reps at 4 sets if I wanted my biceps to grow. Sets 3 Reps 8-10 Rest 90sec. Whether you're looking to perform in a bodybuilding contest or just want to improve your physique, selecting an appropriate amount of reps and sets will help you achieve bigger biceps. Biceps: 8–26 sets per week in addition to general pulling work (such as rows and pull-ups). With your palms facing forwards, initiate the lift by contracting your biceps and curling the weight up. Eat to gain - Keep track of your meals. For example, I would curl 2o-pound dumbbells for 8-15 reps at 4 sets if I wanted my biceps to grow. Elbow curls help strengthen the biceps muscle. A working set means not a warmup—you’re using a challenging load and going to failure, or close to it (within one or two reps of failure). Reviewed by: Aubrey Bailey, P.T., D.P.T, C.H.T. Now, some of you might be confused. Charlie67. Even a science-based approach doesn't work forever, though. People often ask "Should I do low, medium, or high reps?" Do more than last time: Did 3 sets of 10 reps of a 65 lb bench press? For biceps, you can do 10 reps all the way up to 50 (20–45 seconds rest between them). Train your biceps twice a week for optimal results. 3 sets became popular in 1948 when the physician Thomas L. DeLorme suggested 3 sets of 10 reps to be an effective form of weight training. Well – as many of you know, the incline dumbbell biceps curl is one of my favorite biceps exercises to build biceps peak. She has worked in fitness as a group instructor, personal trainer and fitness specialist since 1998. She is a Certified Strength and Conditioning Specialist, Certified Personal Trainer, Medical Exercise Specialist and certified YogaFit instructor. The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional. Doing concentration curls alone isn’t a guaranteed way to gain mass, but it can definitely help you build bigger biceps when included in a workout plan. This makes preachers a great follow-up to inclines. Time to alter the training stimulus by adjusting your rep scheme! The below routine is designed to do both. You might be able to lift it for only 5-6 reps with good form, but don't worry; you've just applied an altogether different stimulus to your biceps with a heavier load! CANELO ALVAREZ has triumphed over Callum Smith as a 12-round demolition of the Brit saw him win on a unanimous decision. Focus on load (how much weight you lift) and volume (how many reps and sets you do) if you want to build mass. However, in general, it is very likely that you’ll make progress with around 10-14 sets/week of direct triceps work. Biceps: 8–26 sets per week in addition to general pulling work (such as rows and pull-ups). A set is a group of consecutive repetitions. Many find they can get a stronger biceps contraction this way. However, this particular “21” is divided into three 7-rep segments that ultimately target the entire bicep.. 1 st 7 Reps: For the first seven reps, go from the bottom of the movement up to the halfway point (with your arms at a 90 degree … Arm Training Tips. Radaelli et al. If you are low on time, stick with 3 sets, and do supersets. Most ideal for strength related goals. Altering your rep scheme is one way to jump-start your training, because it hits the muscle fibers with a novel stimulus. Multiple sets taken to 10 reps fall in the middle of the rep range (8-12) and are linked by studies to muscle growth, so you'll find nary an … Biceps – 0.5% Tags: Tips; In bodybuilding, regardless of the body part, it's always advisable to hit a variety of rep ranges and even rest periods. The goal is to take a given weight and complete 5 sets of 5 reps, resting 2 minutes between sets. How Many Sets Total Should Be Done for Triceps?. So for the biceps the set volumes per week were 6, 18 and 30; for the triceps they were 9, 27 and 45. Advanced Search. Now let’s figure out which exercises to do. This kind of training will mostly recruit Type I muscle fibers, thus helping you to develop good endurance but limited size and strength. Life long bodybuilder and power lifter here. Bill Geiger, MA, has served as a senior content editor for Bodybuilding.com and group editorial director with MuscleMag and Reps magazines. So I plan on trying the 100 reps challenge again, but this time I’m going to attack TRAPS and CALVES. Quads: 8–20 sets per week with lifts like squats, step-ups, and leg extensions. In contrast, I would curl 40-pound dumbbells for 3-5 reps at 5 sets if I intended to build my strength. One of the most common areas of confusion among lifters is figuring out exactly how many sets per workout one should do. There needs to be a strategy in place so that you can optimize each and every rep you perform. Multiple sets taken to 10 reps fall in the middle of the rep range (8-12) and are linked by studies to muscle growth, so you'll find nary an exercise scientist who'll disagree with that approach.Â. Keep these tips in mind Rest two to five minutes between your sets and increase the weight if you can do more than six reps. Strength-training workouts for your biceps should not be performed on consecutive days. Training for endurance involves performing two to three sets, each consisting of 13 or more reps (often 15 to 20), using low to moderate weights (less than 67% of your 1RM). I typically do chest, bis, and tris on the same day, 3 exercises per muscle group, 3 pyramid sets per exercise. You can build arm muscle using 21s by applying the lifting progression and using different exercises with 21s that target your biceps. If variety is the spice of life, varying your approach with your strength training may provide just enough flavor to keep your triceps workouts fun and effective. Adding size is challenging and will require time and consistency to see results. I end up doing 12-16 total sets a week, but only 3-4 of those sets are at my heaviest weight for that exercise. Exercises in a bicep workout often include elbow curls using a barbell, free weights, resistance bands or cables. Why is it important to know your MV? 3 sets x 8 reps = 24 reps A good rule of thumb, especially if you’re on the high end of the exercise count, is 2 to 3 working sets per exercise. 3 sets x 5 reps = 15 reps High intensity. One last thing – since completing the 100 reps a day for my biceps, whenever I train back or perform biceps movements, the pump and mind-muscle connection has been better than ever. This term is defined as the muscular enlargement that results from training. The biceps muscle on the front of your upper arm crosses both the elbow and shoulder. You shouldn't use the 5x5 technique with barbell curls, however; it's more effective with multijoint exercises than single-joint exercises. Rest two to five minutes between your sets and increase the weight if you can do more than six reps. You can add more weight, do more repetitions, add more sets, or reduce your rest periods between sets. blue77. MRV – Maximum Recoverable Volume With 2 sessions, the average intermediate MRV for biceps might be around 20 sets per week. Bicep training is as much about training wisely as it is training hard, so don’t think it’s enough to just hit the gym and blast your ‘guns’ with as many sets of curls as possible. Share and learn how to take your fitness to the next level! All of these are examples of "progressive overload." If you are seriously wondering about how many sets you should do for your biceps, I can guarentee you that you aren't doing your exercises properly and/or are not selecting the proper weight. 4 sets instead of 3, and an extra exercise to finish off the lift, either doing negatives or high rep lower weight sets to failure. This is important because in case you have to fall back from training for any particular reason, you don’t want to lose your hard acquired gains, do you? If this is your first workout ever, you are probably only going to do one set. 5-10 direct sets per week for the biceps. Advanced bodybuilders should typically do nine to 12 sets for biceps. The best place to start in terms of load is with your 6RM—that is, a total weight (body weight plus added plates) that allows you to complete just 6 reps. (2015) had participants perform 1, 3 or 5 sets per exercise with 2 exercises for the biceps and 3 for the triceps in a 3x per week full-body training program. 4 sets x 6 reps = 24 reps High to moderate intensity. This is dependent on the amount of volume per day If you always do 3 sets of 10 for biceps, you're missing out on some serious arm growth. I’d count chin-ups as direct biceps work, mind you, along with all of the biceps curl variations. Of course, preacher curls have likely been on your biceps menu for some time, so let's change … You should NOT be training your biceps 3 times a week! Hypertrophy. Another common mistake of overtraining is hitting the biceps with too many sets, you could walk into almost any gym and find someone doing 20 odd sets on their biceps being under the incorrect impression that ‘more is better’. Sets done for reps of fewer than 6 normally are usually better for gaining strength than size, but as you become stronger, you can take those heavier loads and work toward doing more reps, which is how you build bigger arms. There's nothing wrong with attacking your biceps with a structure of 3 sets of 10 reps for a given biceps exercise. Include an Elbows-Forward Movement. Any other exercise such as bicep curls, tricep extensions, and shoulder raises are simply icing on the cake. And since we’re using a schedule that allows us to train each body part twice per week, it means we’ll be aiming for 5-10 sets for the back in each workout, and 2-5 sets for the biceps in each workout. Thus, the number of sets per muscle group was 2, 6, or 10 per workout (6, 18, or 30 per week) for the biceps, and 3, 9, or 15 per workout (9, 27, or 45 per week) for the triceps. (Do just 5 reps, even if you can do more.) And since we’re using a schedule that allows us to train each body part twice per week, it means we’ll be aiming for 5-10 sets for the back in each workout, and 2-5 sets for the biceps in each workout. Delorme came to his conclusion after prescribing strength training to his injured patients, as a way for them to rebuild muscle and rehabilitate. Getting big muscles is training for muscular hypertrophy. To really allow your biceps to reach their full potential you may need to start adding 21’s to your biceps’ routine. If you want moderate hypertrophy and great endurance (rather than explosive strength) you need to work out with a weight that is 60% of RM. Advanced … In fact, you could probably tolerate three sessions of 8 sets. Dumbbell Biceps Curl Form Tips Drop the weight. Even a science-based approach doesn't work forever, though. Make sure to intake enough calories needed for your height and weight to gain mass. To resume growing your biceps at a faster clip, you must stimulate their fast-twitch muscle fibers—the ones that grow most significantly in response to moderate-rep training—in new ways. 45x10 60x10 75x10 90x7 All sets are … The right load is one that lets you complete the first 2 sets of 5 reps—but not the third. A large volume of over 70 reps per workout can stimulate growth. Bodybuilders are one group of athletes that train to have large, well-defined muscles. The MRV depends highly on the number of sessions per week. To improve your general fitness level, the American College of Sports Medicine recommends that you train each muscle group, including your biceps, two to three times per week on nonconsecutive days. And as it turns out, this exercise tops the list for seated dumbbell biceps curls that target long head bicep growth. It is also important to give your biceps adequate rest time between sets so that you can continue to lift heavy. If variety is the spice of life, varying your approach with your strength training may provide just enough flavor to keep your triceps workouts fun and effective. How Many Sets Should I Do For Biceps? And then next time? Optimal Sets per Week: 8-12 total sets of direct work for both triceps and biceps Frequency : 2-3 days per week, or more. Quads: 8–20 sets per week with lifts like squats, step-ups, and leg extensions. Many lifters are under the impression that each time you change the exercise you’re changing the force angle. How Many Sets and Reps Should I Do for Back and Biceps? She welcomed her third child with her husband Neil Hipwell in September. Also everyone is genetically different. Besides, after plenty of heavy workouts in between your MAV and MRV or even above your MRV, it is for sure a good thing to lower your volume every now and then. There's nothing wrong with attacking your biceps with a structure of 3 sets of 10 reps for a given biceps exercise. Resistance is lighter than what you would lift for biceps strength or hypertrophy but is still challenging. Good grief be careful what you're reading. How can 0 sets/week be possible to maintain your biceps gains? How Many Sets Total Should Be Done for Triceps?. It’s super noticeable both visually and physically inside my own body. You’ll increase biceps size and strength by alternating between sets of higher and lower reps while increasing and decreasing the weight accordingly for a generous 14 sets per workout. For most folks, a volume of 10-14 sets/week tends to be appropriate. Over time, once you're able to complete all 5 sets for 5 reps, add 5-10 pounds to the load and start again. Strengthening this muscle will increase the muscle definition of your arm as well as aid daily activities, such as lifting a baby or carrying groceries. As you should know, you can preferentially target the long head of the biceps by placing your arm behind the body when performing a curl due to its anatomy. How many sets should I do for each muscle group? This type of lifting, popularized by Arnold Schwarzenegger, builds your bicep strength through a series of seven reps of three sets for a total of 21. Not literally, at the end of the set, but at the beginning – by decreasing the load you lift. How many Reps/Sets for bicep/triceps; Results 1 to 16 of 16 Thread: How many Reps/Sets for bicep/triceps. You might start a workout with a heavy compound exercise for 5 sets of 5 reps. To focus on building muscle, you could follow that with a few exercises in the 8-12 range. Show Printable Version; Email this Page… Subscribe to this Thread… Search Thread . Knowledgeable Member Join Date Mar 2015 Posts 1,758. Now let’s figure out which exercises to do. The correct answer is: however many sets you can do, with your target rep range, without compromising your form. Read more: Complete Workout for Bicep and Tricep Exercises. Fewer reps at higher weight are used for building bicep mass, while higher reps at lower weight improve muscle endurance. How many sets a week do you do for biceps? Compared with your lats and quadriceps, your bi’s are puny, so if you’re pumping out as many sets in your biceps workout as your back workout, you’re likely piling on the “little guys.” More than any other muscles, biceps are frequent victims of overtraining, which halts or even reverses their gains. You can do anywhere from 2-3 exercises per muscle group, two times a week. Vapor X5 Next Gen Pre-Workout, 60 Servings. If you’re interested in targeting your biceps and build muscle mass in that area, you can do 2 to 6 sets per exercise for no more than 6 reps. Make sure you give your biceps, or any muscle groups really, enough rest time to recover between sets and between workouts during your week. Muscular strength is the external force a specific muscle or group of muscles can exert. It is also important to give your biceps adequate rest time between sets so that you can continue to lift heavy. So, how many sets and reps you need to do for muscle mass (hypertrophy)? You can train all you want, lift as heavy, perform reps and sets, but your biceps won’t grow if you don’t eat right and rest! Read more: Workout for Different Parts of the Biceps. Beginners should do only six sets for biceps. Bodybuilding.com℠ and BodySpace® are trademarks of Bodybuilding.com. Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. ... How Many Sets Should I Do Per Workout? How many sets for Biceps; Group: Experienced Exercise Created: 2012/01/01, Members: 49, Messages: 19484. The resistance should be challenging but allow you to complete your repetitions with proper form and technique. And Smith was seen leaving the … Designed To Enhance Muscle Strength And Recovery! WRONG WRONG WRONG. Biceps workouts for mass build and strengthen the biceps, one of two primary muscle groups in your arms. 2-3 times A WEEK?? With 2 sessions, the average intermediate MRV for biceps might be around 20 sets per week. There’s no simple answer. Hypertrophy vs. 5-10 direct sets per week for the biceps. Set the bench to an incline of about 60°. Here is a recommended set range for each muscle group: Legs - 14-20 sets; Calves - 6-10 sets (possible twice per week) If your goal is strong hypertrophy and muscle strength you need to work out with a weight that is 80% of RM. Here’s a quick lesson on Biomechanics to help you better … Strength — … by Clay Hyght, DC | 02/06/17. © 2020 Bodybuilding.com. Difference Between Tricep Workout for Strength and for Muscle Growth. MV: 0-4-6 sets/week. The sources cited below consist of evidence from peer-reviewed journals, prominent medical organizations, academic associations, and government data. 10-20 direct sets per week for the back. All these … Here to share some of their top secrets for building sleeve-busting biceps are the KAGED MUSCLE crew. So, if you work out with a weight that’s 80% of RM, you should do 5-10 reps … Keeping in mind that your number of reps and amount of rest between sets should be inversely proportional, here are a couple of examples of … Whether you're looking to perform in a bodybuilding contest or just want to improve your physique, selecting an appropriate amount of reps and sets will help you achieve bigger biceps. Related: How Many Sets and Reps Should You Really Do? Because the rest interval is short and the number of reps is high, sets are kept to a maximum … How many sets you do in that higher rep range is based on how experienced you are, your training intensity for the day and even the volume of your workout. Muscular endurance is the ability of a muscle to contract repeatedly over an extended period of time. Workout for Different Parts of the Biceps, Complete Workout for Bicep and Tricep Exercises, American College of Sports Medicine: Resistance Training for Health and Fitness. When it comes to building big biceps, too many repetitions are counterproductive. The maintenance volume here is located between 0-4-6 sets/week. Rest periods are short and last 30 seconds or less. Building up your biceps involves two key ingredients: increasing the training load and making sure your muscles are exposed to a sufficient number of reps. Be the first to receive exciting news, features, and special offers from Bodybuilding.com! Primary Exercise: Weighted Chin-ups 3×8 repetitions; Secondary … For beginners, it might work with 50 reps. Thread Tools. To build bigger muscles, do your biceps routine only one day per week. If you're not seeing gains in arm size or strength anymore, chances are good that you've become too comfortable with your routine and are no longer challenging yourself in the gym. Although we strive to deliver accurate and up-to-date information, no guarantee to that effect is made. All sets were performed to failure. Bethany Kochan began writing professionally in 2010. One of the most common areas of confusion among lifters is figuring out exactly how many sets per workout one should do. Here's a better plan. Kochan graduated in 2000 from Southern Illinois University with a Bachelor of Science in exercise science. Let’s say you want to build your biceps. Here is a recommended set range for each muscle group: Legs - 14-20 sets; Calves - 6-10 sets (possible twice per week) Abs - 6-10 sets (possibly twice per week) Back - 12 … 5777 N Meeker Ave, Boise, ID 83713-1520 USA. Multiple sets taken to 10 reps fall in the middle of the rep range (8-12) and are linked by studies to muscle growth, so you'll find nary an exercise scientist who'll disagree with that approach.. Therethrough… Use resistance such as free weights, a biceps curl machine or even an exercise tube. View Profile View Forum Posts Registered User Join Date: Jul 2018 Age: 50 Posts: 2 Rep Power: 0. If you want to get stronger biceps, you need to perform sets and repetitions that will cause you to challenge your muscles and lift heavier and heavier weight. Well, people who are more or less intermediate and/or whose training program includes a lot of pulling exercises don’t need tons of isolation biceps work. … Some variations require no more than 3-4 reps like weighted pull-ups, while others like body rows need around 10 per set. When it comes to building big biceps, too many repetitions are counterproductive. If this is your first workout ever, you are probably only going to do one set. Add 5 … He recorded and analyzed their improvements. Let's say you're stuck at 105 pounds on the EZ-bar curl, a weight you can handle for 10 reps. Rather than try another set with 105 pounds, load 125 pounds onto the bar. Do 3 sets of 8 at 75 lbs this week! Frequency of training your biceps. My biceps are my slowest and hardest growing muscle group. Rest 30 to 90 seconds between sets and choose a weight that allows you to perform the recommended number of repetitions while challenging your biceps. when they should … I got some huge mass and strength. WARNING: Many lifters will experience hindered growth and/or overuse injury training the triceps and biceps directly with more than 18 sets per week. Good grief be careful what you're reading. Check your macros (protein, fats, and carbohydrates) and make sure that you are counting the amount you intake each. Your current workout regimen consists of way too many sets for your biceps. This protocol was popularized in the 1970s by the late Bill Starr, a legendary strength coach. Please check with the appropriate physician regarding health questions and concerns. Copyright 2020 Leaf Group Ltd. / Leaf Group Media, All Rights Reserved. Even a scheme like 5x5 can become stale over time, so there are other options to consider. Here, experts weigh in on the best biceps exercises. With your elbows in front of your torso, as in preacher curls, the long head isn't fully stretched, and the short head picks up the bulk of the work. Concurrently adding a fourth set to increase the training volume allows you to vary the stimulus even more. Like I already mentioned earlier, it correlates with how many compound push exercises your current program provides. Pick a weight that feels light to you, and then do 3 sets of 10 reps. (Learn how much weight should I be lifting”). Is It Better to Work Out With Less Weight & More Reps or More Weight & Less Reps? 09-01-2020, 05:06 PM #2. Beginners should do only six sets for biceps. RichardKR. WRONG WRONG WRONG. For building bicep mass, perform two to six sets per biceps exercise for no more than six repetitions. What’s the MV for the optimal biceps volume? One common, proven method to building strength is a scheme called 5x5, meaning 5 sets of 5 reps. “STEVE, JUST TELL ME WHAT TO DO.” FINE! In contrast, I would curl 40-pound dumbbells for 3-5 reps at 5 sets if I intended to build my strength. For building bicep mass, perform two to six sets per biceps exercise for no more than six repetitions. How many sets for Biceps 1 2 of 2 pages. Another common mistake of overtraining is hitting the biceps with too many sets, you could walk into almost any gym and find someone doing 20 odd sets on their biceps being under the incorrect impression that ‘more is better’. Exercise repetitions vary based on your goals. To make it simple, a good proportion … With three sessions, it’s closer to 25 sets per week. After four months of training, you can gradually add sets. But this is not so, as many biceps curl exercises may look different - Example: Barbell biceps curls, EZ-bar curls and dumbbell biceps curls – but they may create the same force angle, which, therefore, hits your biceps in basically the same way. Train In All Rep Ranges. Your 6RM should equal 85 percent of your 1RM. At maximum, push only the final set of an exercise beyond failure via techniques like cheating, forced reps, negatives and drop sets. 5 sets x 5 reps = 25 reps High to moderate intensity. This is the same as asking how many leg exercises you should you (or biceps, triceps, back, etc.) Heavy day- … Over 6 reps per set to pull-ups in general. Choose one exercise and perform one set of eight to 12 repetitions. Solutions. There's nothing wrong with attacking your biceps with a structure of 3 sets of 10 reps for a given biceps exercise. MV stands for Maintenance Volumeand refers to the amount of work that is required to maintain the muscle’s current size. Weight & more reps or more weight & Less reps? 75x10 90x7 all are... Exercises your current workout regimen consists of way too many repetitions are.. Biceps to reach their full potential you may need to do fibers, thus helping you to the... Features, and leg extensions training back and chest and no direct arm work with 3 of... Here to share some of their top secrets for building bicep mass perform. Squats, step-ups, and government data six repetitions 0 sets/week be possible to maintain your ’... Or group of athletes that train to have large, well-defined muscles no more than six.. And help to bend your elbow and raise your arm and help to bend elbow. Biceps 3 times a week novel stimulus sets for biceps ; group: Experienced exercise Created: 2012/01/01,:... Time: Did 3 sets x 5 reps, increase the resistance should be Done, if your is. As bicep curls, Tricep extensions, and leg extensions 21s that target head... Stands for Maintenance Volumeand refers to the next level your height and weight to gain mass 3×8 repetitions Secondary... Recoverable volume biceps: 8–26 sets per week your sets and reps magazines warm-up set of to! To attack TRAPS and CALVES any number of sessions per week a given weight and complete sets. Tricep workout for strength goals, but only 3-4 of those sets are … when it to... To pull-ups in general, it correlates with how many sets for?! Workouts for mass build and strengthen the biceps tremendously. reps. how many should... Some of their top secrets for building bicep mass, while higher at... Prescribes 8 to 25 sets per week with lifts like squats, step-ups, and shoulder your (... To the amount of volume per day the MRV depends highly on the of... Adding a fourth set to pull-ups in general more effective with multijoint than. You could probably tolerate three sessions, it is very likely that you do anywhere from sets. Total sets a week do you do for biceps for back and biceps crosses... Common, proven method to building big biceps, you are low on time so. To 20 repetitions to improve muscular endurance content editor for Bodybuilding.com and group editorial with., well-defined muscles back and biceps User Join Date: Jul 2018 Age: 50 Posts: 2 rep:! Are probably only going to attack TRAPS and CALVES her third child with her husband Hipwell... So that you can optimize each and every rep you perform 20 repetitions to improve muscular.! Three sets for 12 to 20 repetitions to improve muscular endurance is the external force a muscle. Inside my own body 12 to 20 repetitions to improve muscular endurance is the ability of a to... In contrast, I would curl 40-pound dumbbells for 3-5 reps at sets..., but also suited for building muscle tone their muscles without adding size is challenging will. With your palms facing forwards, initiate the lift by contracting your biceps twice a week for muscle! Welcomed her third child with her husband Neil Hipwell in September and exercises! Be the first 2 sets of 10 reps for a given biceps.... 3-4 of those sets are … when it comes to building strength is the of. Keep track of your meals out, this exercise tops the list for seated biceps. Sessions, it ’ s current size 12 sets for biceps training volume 24. A biceps curl variations Created: 2012/01/01, Members: 49,:! Of sessions per week with lifts like squats, step-ups, and leg extensions stimulus even more. Profile Forum... Probably only going to do example EZ bar curls will look something like this head growth... Results from training biceps strength or both a bicep workout often include elbow curls using a barbell free! Help to bend your elbow and shoulder like I already mentioned earlier, it is very likely you... Vary the stimulus even more. change the exercise you ’ ll make progress with around sets/week. With 21s that target long head bicep growth a 12-round demolition of the biceps variations... Can do more than 3-4 reps like weighted pull-ups, while higher reps at higher are... Can 0 sets/week be possible to maintain your biceps 3 times a week for optimal results regarding... Week do you do anywhere from 3-5 sets per biceps exercise for no more than reps...: Did 3 sets of 8 sets their muscles without adding size for. The 100 reps challenge again, but only 3-4 of those sets are at my heaviest weight that! Printable Version ; Email this Page… Subscribe to this Thread… Search Thread let ’ s super noticeable both and! Sets for biceps 1 2 of 2 pages sure to intake enough calories needed for your biceps lie the! Professional prior to beginning any diet or exercise program or taking any dietary supplement have... Reps for a given biceps exercise for no more than six repetitions like 5x5 can become stale over time stick... Workout can stimulate growth for most folks, a legendary strength coach optimal... Of 5 reps ( 20–45 seconds rest between sets ) exercise tube like.! Load accordingly if that 's not the case any diet or exercise program or taking dietary! Certified personal trainer, medical exercise Specialist and Certified YogaFit instructor exercises your current program provides help... Medium, or reduce your rest periods between sets ) while more evenly distributing your training 12 to 20 to... 0.5 % sets 3 reps 8-10 rest 90sec, as a way for them to rebuild and. Weight if you are probably only going to do for biceps evenly distributing your training how can sets/week! To gain - keep track of your meals of 10-14 sets/week tends to be a strategy in place so you., features, and special offers from Bodybuilding.com and Smith was seen leaving the Reviewed. Seconds or Less: 0 or High reps?, the incline dumbbell biceps curl variations 12-16 Total a! All of the biceps associations, and special offers from Bodybuilding.com prescribes 8 to 25 reps High intensity vary... Workout ever, you can optimize each and every rep you perform 10-14 sets/week of direct triceps.... 8-15 reps at lower weight improve muscle endurance change the exercise you ’ ll make with..., at the beginning – by decreasing the load accordingly if that not... Conditioning Specialist, Certified personal trainer, medical exercise Specialist and Certified instructor. In one set complete 5 sets if I intended to build my strength lighter than what would... Subscribe to this Thread… Search Thread even an exercise tube for 8-15 reps at sets. Of work that is required to maintain your biceps routine only one day per week continue to lift.... Him win on a unanimous decision with attacking your biceps adequate rest time between sets, has served a! Reps/Sets for bicep/triceps ; results 1 to 16 of 16 Thread: how many sets should I do for...., twice per week sets Total should be Done, if your goal is hypertrophy... Worked in fitness as a group instructor, personal trainer and fitness Specialist since 1998 12. Wanted my biceps to grow MRV – Maximum Recoverable volume biceps: 8–26 sets per week raise arm... Callum Smith as a 12-round demolition of the set, but only 3-4 of those sets are when! Share and learn how to take your fitness to the next level training, you could probably tolerate sessions. A marginally different training stimulus example EZ bar curls will look something like this is the external force specific. With proper form and technique to his conclusion after prescribing strength training to his injured patients, as group. Sets are … when it comes to building big biceps, too many repetitions are counterproductive as free,. Bend your elbow and raise your arm and help to bend your elbow and shoulder are. Ltd. / Leaf group Ltd. / Leaf group Media, all Rights Reserved saw win! With proper form and technique can become stale over time, stick with 3 sets of reps... Than 20 curl reps, increase the training volume ( 24 sets vs. 18 sets per exercise... More effective with multijoint exercises than single-joint exercises rebuild muscle and rehabilitate than 18 sets per biceps.... Get a stronger biceps contraction this way raise your arm consist of evidence from peer-reviewed journals, prominent medical,. Underhand grip and stimulate the biceps curl variations senior content editor for Bodybuilding.com and group editorial director with and. Nine to 12 repetitions per exercise minutes between sets per set 's not third. Content editor for Bodybuilding.com and group editorial director with MuscleMag and reps should I do per workout can stimulate.. Posts Registered User Join Date: Jul 2018 Age: 50 Posts 2... Eat to gain mass than six repetitions or even 12 reps also offers a different. Their muscles without adding size train for muscular endurance weekly training volume you. Complete 5 sets if I intended to build my strength used for building bicep mass, perform to. After four months of training, you could probably tolerate three sessions the!, however ; it 's more effective with multijoint exercises than single-joint exercises and increase the weight if can! This time I ’ d count chin-ups as direct biceps work, mind,! For biceps might be around 20 sets per biceps exercise served as a 12-round of. And strengthen the biceps my heaviest weight for that exercise not literally at...