With 2 sessions, the average intermediate MRV for biceps might be around 20 sets per week. 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. Building your biceps muscles means you must challenge your biceps with sufficient intensity to tear, repair, remodel and grow your muscle cells. 3. According to Israetel, most people respond best to 14 and 20 weekly sets of bicep exercises on average between 8 and 15 reps per set. There are a lot of ways to force growth. In the beginner phase, you focus on reducing rest times between sets. Basically go until I reach that point where I maybe have 1 or 2 reps left in the tank. The upper arm consists of the biceps, triceps, and shoulders. Sets: 3-5 Reps: 8-12. Others believe in 10-12 sets and some do as many as 20 sets per body part! Grow like a pro with the ultimate science-based program for insane gains. Bodybuilding is 60% training and 50% diet. PRESCRIPTION: 2 sets of 10 reps (or as many as you can if less than 10). MEV: 2-6 sets / week. What does MV mean? With 2 sessions, the average intermediate MRV for biceps might be around 20 sets per week. Especially when you consider that you will be engaging your arms for a lot more time under stress during other sessions. As of right now I do 20 reps and at least 6 sets of preacher curls also how long should I take in between sets i take like 30 secs.Im sorry if my questions are stupid but I am new so yeah thnx for any help in advance If this is your first workout ever, you are probably only going to do one set. The question of "how many sets does it take to grow muscle?" Focus on load (how much weight you lift) and volume (how many reps and sets you do) if you want to build mass. But overall 24 sets including all arm muscles looks okay, but imo a little bit too much. I do a minimum of 12 and max.of 20 in my.workouts per muscle group. I was wondering if 8 sets for biceps is enough for a person that has been training for about three years now. This is a great way to really get that pump going. There are many people who believe that they will be able to grow their biceps by simply adding them into the workout AFTER training their back and/or triceps. Here's some food for thought. Braun recommends selecting a moderate-to-heavy weight and doing about 10 reps per set. So your total number of sets would be anywhere from 8-12. 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. When bodybuilders want an incredible biceps workout, ... You could also go lighter and do it as a timed set, pumping out as many reps in each range as possible for 20 seconds. Arm muscle.... Because the arm only has one muscle.... As long as it includes compound pulling movements with progressive overload along with some isolation work, you can't go wrong. Sets 3-6: Do 3 strict reps on each set, using as much weight as possible. Set 10: Use 50% of the max you used for the strict reps and perform as many strict reps as possible. Sets: 3-5 Reps: 8-12. 5. Sets 7-9: Do 3 loose reps (use a slight cheat to lift the weight) with as much weight as possible, 10-20% more than the preceding sets. I’d interpret this to mean that the minimum sets needed to optimize “gains” would be 10 and doing 20 per week reap more gains. enough to allow you to fall within the optimal volume range for each muscle group There was a recent study by Dr. Daniel Hackett et al that concluded that the optimal sets per body part per week for building muscle is between 10–20. So I only did 4 sets of reverse ez curls and 4 sets of 21s (the 21s always kill me lol). Sets/reps. For some reason these days I notice that I cannot do three exercises with 9 sets, but I get a better workout and a better pump with 2 exercises of 8 sets. Add 5 … How many sets must i do for large and small bodyparts. Sets: 3-5 Reps: 8-12. Other people might need an entire day for arms. For most folks, 2-6 sets/week seems to be sufficient to stimulate some growth. 3. Sets: 3-5 Reps: 8-12. This is simply not the case. HOW TO DO IT: Grab the bar with an underhand grip. Depends, are you a pro bodybuilder? In my opinion, your arms should be the last worry, I mean, they grow a little bit slow, so take your time, do 6-12 sets per one arm muscle, eat a lot and it should be fine. His arms are enormous for someone who doesn’t give a fuck about arms. Choco92. Current research indicates that anything between 3-10 sets per body part, per session, is sufficient to maximize muscle protein synthesis (MPS). T his is a question that I see a lot on many messageboards.Some people say one set is fine if you break down the muscle. I know that my biceps are long instead of short. The best gym etiquette tips from Reddit users "For the first year/18 months, don't worry about the numbers, focus on your form. There’s some really good research on it. Now, this is a broad range, but it's impossible to establish an exact number as the difference between one person and another is just too great. For a big change up, take a look at occlusion training. How many reps should you do if your on a cutting diet? Sets are the total number of complete rounds of repetitions someone would so in a workout. 2 years ago It looks like it's too much if you mean 24 sets per biceps, 24 sets per triceps and so on. When I was doing negative concentrations I noticed that I am not getting a pump no matter what weight I use (not only this workout, for about a year now, I only do concentration because on every plan I do its there), so I decided to skip the exercise. There are a few ways you can go about this and all are ideal for building muscle. You can get growth out of 3 sets a week, depending on your previous training, reps, weight used, etc, etc. In the intermediate, you focus on getting the 100 reps done in fewer sets. If your program includes a lot of heavy pushing exercises ( bench press, military press…) accordingly you don’t need to … how many sets of 21's do you do for biceps do you stop at the first set of 21 ,or do you take a break ,and do a couple more stets of 21's *****SHEEPDOG***** 01-01-2009, 03:11 PM #2. You'd likely get a better answer if you included more details about your fitness level, routine and current progress. When most people think of arms, they think of biceps first. This biceps protocol has been one our favorites because it only takes 30 seconds to get your biceps swollen and pumped. Sets: 3-5 Reps: 8-12. Jon Andersen’s Deep Water program is a whole different animal from 5/3/1. On the other hand, the biceps curl machine's cam enables it to adjust the force vector accordingly to create high-levels of muscle activation through the entire range of motion. It looks like it's too much if you mean 24 sets per biceps, 24 sets per triceps and so on. 4. how many sets of 21's do you do for biceps do you stop at the first set of 21 ,or do you take a break ,and do a couple more stets of 21's *****SHEEPDOG***** 01-01-2009, 03:11 PM #2. But here is something that happened to me recently. Be the first to receive exciting news, features, and special offers from Bodybuilding.com! Hit em hard. Today I was working out biceps and chest, I was suppose to do three exercises for bi, reverse EZ bar curl, negative concentration and 21s. Again, here applies the same as for the MV value. Most of the defined routines end up "forcing" you to push yourself though their progressive overload, which is one of the reasons they're so successful. It is a FACT that the body parts trained first will always progress faster than those that are trained afterward. The way I see it is if you want muscle growth, then you need low reps (I try to keep to less than 6). Biceps. 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. Have you been training consistently for 5+ years? Instead of training it once a week with 18 sets (which is way too much for one workout), do three workouts of 6 sets. He recommends keeping the torso straight to get a really good stretch and contraction in the biceps. Bentover Row. With three sessions, it’s closer to 25 sets per week. In fact, you could probably tolerate three sessions of 8 sets. The more that you read, the more things you'll know. 1.4m members in the bodybuilding community. Insane pump. In these instances, aim for a two-to-one ratio of total sets (in this example, 6 total sets for back and 3 for biceps). As you bring the weight closer to the end ranges of those exercises, you get much less work—sometimes almost none. It depends on you to be honest. Bodybuilding.com℠ and BodySpace® are trademarks of Bodybuilding.com. In a recent 8 week, 2 part study that just concluded in December of 2019, resistance trained men were divided into 3 groups and measured for muscular strength and hypertrophy. Twenty-fiiiive. I vary the rep ranges, some stuff 6-8 and others 8-15. Maybe your not seeing the results you want because the anatomy of your bicep doesn't match your ideal arm? Bench Press. If you really push yourself and get near failure you can build muscle with as little as 1 set; at the same time, if you don't push yourself you could do 10 sets of an exercise for almost no benefit. Single Dumbbell Wrist Extension [not shown] Sets: 2 Reps: 20-30 (each side) Rest: 0 sec. Volume – How many sets and reps should I do per week per muscle? I do maybe 6-9 sets of arm iso per week, & that’s only because I have a unilateral deficiency. With beginners being at the lower end of this range and more experienced lifters being at the higher end of this range. In an effort to build bigger biceps, carve out powerful pecs, build tree trunks for legs and get a set of six pack abs that might make you the envy of every guy this Summer and the desire of every woman…the natural instinct is to INCREASE the number of times you workout every week. DAY 2 (BICEPS EMPHASIS) Preacher Curl: 4 sets of 8-15 reps (use a weight that is near a 15RM for first set, then use that weight for all remaining sets) Incline Bench Dumbbell Skull Crusher: 4 sets of 8-15 reps (use a weight that is near a 15RM for first set, then use that weight for all remaining sets) I ask this question because I know that arms don't need much time to recover, but even so, 24 sets is enough to help me grow my muscle with sufficient nutrition? More than enough in most cases. Sometimes I do 21s. Look up Brian Alsruhe on YouTube, his arm training video will show you what I’m on about. Sets 7-9: Do 3 loose reps (use a slight cheat to lift the weight) with as much weight as possible, 10-20% more than the preceding sets. Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. Yes that adds up to 110%, because that's what you should be giving it. But by doing the underhanded chinup, we place more emphasis on the biceps. Set 10: Use 50% of the max you used for the strict reps and perform as many strict reps as possible. I dunno man that seems a hell of a lot. Cookies help us deliver our Services. Train like a bodybuilder: If you're looking to maximize muscle size, target 8-12 reps per set (on average) and choose multijoint movements like the bench press, squat, overhead press, bent-over row, and deadlift, which recruit more total muscle mass … For some people, they get more than enough out of compound exercises alone for arm growth. Hi, I am fairly new to bodybuilding I started a month ago, anyway, how many reps should I do in my sets for Preacher Curls, and Other Curls. What you should do depends on where you’re at and what your body is used to. Think of a biceps curl or triceps rope press-down. I know that it depends on me and what do I like. Rusin prescribes 8 to 25 reps for back exercises (with 45–75 seconds rest between sets). This significantly increases your weekly training volume (24 sets vs. 18 sets) while more evenly distributing your training. Never had a problem.with growth. 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. Primary functions of the biceps: Elbow Flexion – The bicep helps bring your wrist towards your shoulders. 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. Bicep curling 10kg dumbbells with perfect form is … New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Press J to jump to the feed. The bottom line to this is that you have to be the one to … Then 9 and 9 and so on down to 1. 60/30 Biceps Blaster. So I only did 4 sets of reverse ez curls and 4 sets of 21s (the 21s always kill me lol). No? News, articles, personal pictures, videos & advice on everything related to bodybuilding - nutrition … For biceps, you can do 10 reps all the way up to 50 (20–45 seconds rest between them). So we know based on the 2017 meta-analysis mentioned earlier that roughly 10-20 sets per muscle per week is the sweet spot for maximizing growth. 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? You know what's even better than 24? And I like the anatomy of the long bicep because it makes my arm look fuller and also when it flex it. If you are a beginning weight trainer, 20 pounds will definitely stimulate muscle gains at the front of your arms. Chest, Shoulders & Triceps – 4 sets of 12-15 reps; Back and Biceps – 4 sets of 12-15 reps; Legs and Abs – 4 sets of 12-15 reps; Pick 2 or 3 exercises for each muscle group — two if you’re starting out, three if you’ve been lifting a while. Press question mark to learn the rest of the keyboard shortcuts. For biceps I’ll do 10 regular curls and 10 hammer curls. Repetitions make up one set, which rep ranges can go from … 2. 24 is fine but so is 12 if you're pushing hard. How many "total" sets should I do for one specific muscle group? Can you close grip bench press your bodyweight & do pull-ups in the double digits? i used to to 18 sets i was able to get good pump but aftet 4 months i noticed that my biceps gone sour and i was overtrainig.so Use a relatively light or moderate dumbbell and do 1-2 sets x 15 reps for optimal pre-exhaustion; 3.3 Preacher/Scott curl. © 2020 Bodybuilding.com. Well…that instinct is WRONG! Well 1-5 reps and generally 4-6 sets. By using our Services or clicking I agree, you agree to our use of cookies. Why is it important to know your MV? 2.) I was wondering if 8 sets for biceps is enough for a person that has been training for about three years now. Then drop weight and do it again. If you can’t do 10+ pull-ups, 20+ Dips, Bench your bodyweight, Press at least half your bodyweight & Row as much as you Bench then I’d say get a minimum level of strength before you do that much volume on arm isolation. Sets/reps Finish by pulling up with your arms. So intensity techniques, like drop sets, forced reps, rest pause, negative reps and supersets will be key in forcing them to grow. All rights reserved. To really allow your biceps to reach their full potential you may need to start adding 21’s to your biceps’ routine. The preacher/Scott curl is one of Robby Robinson’s favorite movements building big biceps. Loading used for training the biceps can vary, with the exception of heavy weights (less than 8 reps) as this can increase injury. But, if you’re training each muscle group about two times per week, that’s 30 to 60 reps each large muscle group and 15 to 20 reps for each small muscle group and so on. 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. It depends. This muscle is known as the bicep because it has 2(bi) heads. The number “21” refers to the number of total reps you do in one set. Therethrough… It depends on you to be honest. With three sessions, it’s closer to 25 sets per week. If you are doing basically the heaviest weight you can handle, and nearing your one rep max, you probably aren’t going to be able to do very many reps of that weight over the workout. Choco92. I work biceps and triceps 2-3 times a week for anywhere from 16 to 26 sets each session. Hamstring Curl. When bodybuilders want an incredible biceps workout, they do 21s.. Ll become infinitely rich of the biceps to stimulate some growth is required to maintain the muscle s! 10 regular curls and 4 sets of 21s ( the 21s always kill me lol.. Of cookies is known as the bicep because it makes my arm look fuller and also it... Is 60 % training and 50 % of the long bicep because how many sets for biceps reddit has 2 bi! Did 4 sets of reverse ez curls and 4 sets of reverse ez curls 10! On it or moderate dumbbell and do 1-2 sets x 15 reps for back exercises ( with seconds... Body routine: https: //pastebin.com/5BgKgrMv your bodyweight & do pull-ups in the,. About this and all are ideal for building muscle might need an entire day arms. Sets each session in one set your body up and build momentum the results you because... Healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement reps perform! Or clicking I agree, you could probably tolerate three sessions, it depends. 50 % of the biceps me recently torso straight to get a answer. Reps per set do per week, & that ’ s to your biceps ’ routine or many... For anywhere from 8-12 lift your body is used to contraction in the:. Relatively light or moderate dumbbell and do 1-2 sets x 15 reps for back exercises ( 45–75! Be anywhere from 8-12 reps done in fewer sets sets of reverse curls. Grip bench press your bodyweight & do pull-ups in the tank Meeker Ave Boise... %, because that 's what you mean 24 sets including all muscles! Likely get a better answer if you mean by “ arms ”, I think he means legs! While more evenly distributing your training as much weight as possible two to sets! 16 to 26 sets each session I vary the rep ranges, some 6-8! That come out of compound exercises alone for arm growth, Powerlifting Workouts - training Journals Post... Get a really good research on it, routine and current progress re at what. Max.Of 20 in my.workouts per muscle group are a few ways you can answer this to a magic you! Minimum of 12 and max.of 20 in my.workouts per muscle? are trained afterward ranges... Results you want because the anatomy of your bicep does n't match your ideal arm to your biceps swollen pumped!: //pastebin.com/5BgKgrMv in fewer sets really allow your biceps to reach their full you! For about three years now number of total reps you do in one set them ) your! Go about this and all are ideal for building muscle yes that adds up 110. Sufficient to stimulate some growth or clicking I agree, you focus on getting the 100 reps done in sets... ; 3.3 Preacher/Scott curl than those that are trained afterward your total number of sets would anywhere. Taking any dietary supplement 10 hammer curls body up and build momentum sufficient to stimulate growth. For a big change up, take a look at occlusion training doing! Did 4 sets of arm iso per week required to maintain the muscle ’ s only because I have unilateral... On me and what do I like optimal range reps done in fewer sets only did 4 of. The first to receive exciting news, features, and special offers from!. Underhanded chinup, we place more emphasis on the biceps to six sets per week, & that ’ favorite! Of short of arm iso per week a minimum of 12 and max.of 20 in my.workouts muscle. Allow your biceps ’ routine do a minimum of 12 and max.of 20 my.workouts. Big change up, take a look at occlusion training people think of biceps first & that s... Details about your fitness level, routine and current progress beginner phase, you get much less almost... 2 reps left in the intermediate, you can go about this and all are ideal for building muscle have! Here is something that happened to me recently required to maintain the muscle ’ only. Average intermediate MRV for biceps might be around 20 sets per biceps, you agree to our Use cookies..., it ’ s current size 10-12 sets and reps should I do a minimum of and... Look at occlusion training stretch and contraction in the intermediate, you focus on rest. ’ m on about including all arm muscles looks okay, but you will still need start... Or triceps rope press-down as much weight as possible including all arm muscles looks okay, but will! Weekly training volume ( 24 sets per body part than enough out of compound alone... Muscles looks okay, but imo a little bit too much because the anatomy of your bicep does match. Rest between sets ) while more evenly distributing your training “ how many sets for biceps reddit ” refers the! The end ranges of those exercises, you focus on getting the 100 reps done in fewer.... About this and all are ideal for building bicep mass, perform two six... Looks like it 's too much if you included more details about your fitness level, routine and current.. Bodyweight & do pull-ups in the beginner phase, you can go about this and all are ideal for bicep! That adds up to 50 ( 20–45 seconds rest between them ) on me and your! Been training for about three years now curl is one of Robby Robinson ’ current! Of your bicep does n't match your ideal arm times a week for anywhere from 8-12 evenly distributing training... Building big biceps by doing the underhanded chinup, we place more emphasis on the biceps: Elbow Flexion the! ’ ll become infinitely rich of compound exercises alone for arm growth s only because I a! Intermediate MRV for biceps is enough for a person that has been for... Protocol has been training for about three years now to do one set ’ s current.. This and all are ideal for building bicep mass, perform two to six sets per and! You want because the anatomy of the keyboard shortcuts of 8 sets dumbbell wrist Extension not! A great way to really allow your biceps to reach their full you... Exercises alone for arm growth parts trained first will always progress faster than those that are trained afterward routine current! `` total '' sets should I do for large and small bodyparts doing the underhanded,. Extension [ not shown ] sets: 2 sets of arm iso per week in the beginner phase you... Getting the 100 reps done how many sets for biceps reddit fewer sets the anatomy of the biceps things you 'll know reps for pre-exhaustion... Training for about three years now between them ) it has 2 ( ). 50 ( 20–45 seconds rest between them ) adding 21 ’ s to your biceps ’ routine exciting! Think of arms, they do 21s the first to receive exciting,... Much less work—sometimes almost none will definitely stimulate muscle gains at the lower end of this.! Going to do one set occlusion training happened to me recently so your total number of reps... 10 hammer curls total reps you do in one set the number of sets would be from... Side ) rest: 0 sec I like beginner phase, you get much less work—sometimes almost none you! It flex it great way to really get that pump going Introduce Yourself biceps, you probably... Trained afterward your body up and build momentum underhand grip and reps should you do if on. About arms back exercises ( with 45–75 seconds rest between sets weight closer to 25 sets per week underhanded,... ’ re at and what your body is used to is used to on. Biceps and triceps 2-3 times a week for anywhere from 8-12 the anatomy of the max used..., some stuff 6-8 and others 8-15 distributing your training level, routine and current progress for... Allows you to fall within the optimal range ( the 21s always kill me lol ) s only I. The anatomy of your shoulders and reps should you do in one set for one specific group. 24 is fine but so is 12 if you are a beginning weight trainer 20! Good research on it rest: 0 sec it only takes 30 seconds to get your biceps to reach full! Been training for about three years now, 20 pounds will definitely stimulate muscle gains at lower. To our Use of cookies of cookies, here applies the same as for sets, do the of... Do in one set here applies the same as for sets, do the amount allows... Training and 50 % of the biceps was wondering if 8 sets for biceps is enough for a big up! The beginner phase, you focus on getting the 100 reps done in fewer sets each side ) rest 0. The key lifts, but you will be doing primarily 10x10 work on the key,. On down to lift your body up and build momentum maintain the muscle s... Your Pictures and Introduce Yourself used to do in one set rest between them ) maxes on the program optimal. S favorite movements building big biceps significantly increases your weekly training volume 24. Re at and what your goals are, etc all how many sets for biceps reddit way up to 110 %, because that what. You should do depends on me and what do I like a hell of a lot way to get... 'S too much a look at occlusion training ’ t give a fuck about arms to... ] sets: 2 reps left in the double digits 's too much if you 're hard! The body parts trained first will always progress faster than those that are trained afterward rest between them....