All rights reserved. If you are a beginning weight trainer, 20 pounds will definitely stimulate muscle gains at the front of your arms. 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. As for sets, do the amount that allows you to fall into the optimal range. Can you close grip bench press your bodyweight & do pull-ups in the double digits? Think of a biceps curl or triceps rope press-down. This significantly increases your weekly training volume (24 sets vs. 18 sets) while more evenly distributing your training. Press question mark to learn the rest of the keyboard shortcuts. Maybe your not seeing the results you want because the anatomy of your bicep doesn't match your ideal arm? Depends, are you a pro bodybuilder? For most folks, 2-6 sets/week seems to be sufficient to stimulate some growth. Sets: 3-5 Reps: 8-12. There’s some really good research on it. Again, it just depends on where you're at currently, what your goals are, etc. This is simply not the case. Performing as little as 6-8 sets per week can also suffice for some lifters who are performing a lot of pulling, as the biceps are also responsible for this movement. 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. 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. I vary the rep ranges, some stuff 6-8 and others 8-15. It depends. With three sessions, it’s closer to 25 sets per week. 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. Add 5 … Set 10: Use 50% of the max you used for the strict reps and perform as many strict reps as possible. For building bicep mass, perform two to six sets per biceps exercise for no more than six repetitions. Bench Press. More than enough in most cases. Back to basics full body routine: https://pastebin.com/5BgKgrMv. Hit em hard. With 2 sessions, the average intermediate MRV for biceps might be around 20 sets per week. Other people might need an entire day for arms. © 2020 Bodybuilding.com. 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. So I only did 4 sets of reverse ez curls and 4 sets of 21s (the 21s always kill me lol). I was wondering if 8 sets for biceps is enough for a person that has been training for about three years now. It is a FACT that the body parts trained first will always progress faster than those that are trained afterward. MV stands for Maintenance Volumeand refers to the amount of work that is required to maintain the muscle’s current size. Focus on load (how much weight you lift) and volume (how many reps and sets you do) if you want to build mass. There are a lot of ways to force growth. How many reps should you do if your on a cutting diet? 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. Yes that adds up to 110%, because that's what you should be giving it. The way I see it is if you want muscle growth, then you need low reps (I try to keep to less than 6). 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) 3. Sets: 3-5 Reps: 8-12. When bodybuilders want an incredible biceps workout, they do 21s.. Repetitions make up one set, which rep ranges can go from … Grow like a pro with the ultimate science-based program for insane gains. Again, here applies the same as for the MV value. So intensity techniques, like drop sets, forced reps, rest pause, negative reps and supersets will be key in forcing them to grow. This muscle is known as the bicep because it has 2(bi) heads. Be the first to receive exciting news, features, and special offers from Bodybuilding.com! How many "total" sets should I do for one specific muscle group? Hamstring Curl. PRESCRIPTION: 2 sets of 10 reps (or as many as you can if less than 10). Hanging from the bar, pull your shoulder blades back and down to lift your body up and build momentum. 2. 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. His arms are enormous for someone who doesn’t give a fuck about arms. Therethrough… Then drop weight and do it again. 3. Jon Andersen’s Deep Water program is a whole different animal from 5/3/1. But here is something that happened to me recently. Then 9 and 9 and so on down to 1. This biceps protocol has been one our favorites because it only takes 30 seconds to get your biceps swollen and pumped. Use a relatively light or moderate dumbbell and do 1-2 sets x 15 reps for optimal pre-exhaustion; 3.3 Preacher/Scott curl. Here's some food for thought. I work biceps and triceps 2-3 times a week for anywhere from 16 to 26 sets each session. Instead of training it once a week with 18 sets (which is way too much for one workout), do three workouts of 6 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? I workout for about three years now, when I first started, I always do 3 exercises for biceps with 9 sets, sometimes I do 10 or 12 sets, usually curls, hammer, and concentration. For biceps, you can do 10 reps all the way up to 50 (20–45 seconds rest between them). How many sets must i do for large and small bodyparts. enough to allow you to fall within the optimal volume range for each muscle group Primary functions of the biceps: Elbow Flexion – The bicep helps bring your wrist towards your shoulders. 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? For a big change up, take a look at occlusion training. 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. 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. 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. Twenty-fiiiive. Braun recommends selecting a moderate-to-heavy weight and doing about 10 reps per set. Bodybuilding is 60% training and 50% diet. Biceps. 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. Cookies help us deliver our Services. 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. The more that you read, the more things you'll know. 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. Well…that instinct is WRONG! So your total number of sets would be anywhere from 8-12. What does MV mean? 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. Sets: 3-5 Reps: 8-12. 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 5777 N Meeker Ave, Boise, ID 83713-1520 USA, Powerlifting Workouts - Training Journals, Post Your Pictures and Introduce Yourself. Sets are the total number of complete rounds of repetitions someone would so in a workout. If you can answer this to a magic number you’ll become infinitely rich. 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). Sets: 3-5 Reps: 8-12. Rusin prescribes 8 to 25 reps for back exercises (with 45–75 seconds rest between sets). 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. Current research indicates that anything between 3-10 sets per body part, per session, is sufficient to maximize muscle protein synthesis (MPS). I dunno man that seems a hell of a lot. 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. 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. When many people think of working out, ... push-ups: 3 sets of 8 reps; biceps curls: 3 sets of 8 reps ; shoulder press: 3 sets of 10 reps; bench dips: 2 sets of 12 reps; 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. Loading used for training the biceps can vary, with the exception of heavy weights (less than 8 reps) as this can increase injury. Building your biceps muscles means you must challenge your biceps with sufficient intensity to tear, repair, remodel and grow your muscle cells. 2.) The question of "how many sets does it take to grow muscle?" Sets/reps. There are a few ways you can go about this and all are ideal for building muscle. Sets 3-6: Do 3 strict reps on each set, using as much weight as possible. I workout for about three years now, when I first started, I always do 3 exercises for biceps with 9 sets, sometimes I do 10 or 12 sets, usually curls, hammer, and concentration. The bottom line to this is that you have to be the one to … 6. Choco92. This is a great way to really get that pump going. 24 is fine but so is 12 if you're pushing hard. 60/30 Biceps Blaster. 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. If this is your first workout ever, you are probably only going to do one set. 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. With 2 sessions, the average intermediate MRV for biceps might be around 20 sets per week. For some people, they get more than enough out of compound exercises alone for arm growth. No? In the beginner phase, you focus on reducing rest times between sets. 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. 1.4m members in the bodybuilding community. The preacher/Scott curl is one of Robby Robinson’s favorite movements building big biceps. 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. Sometimes I do 21s. If your program includes a lot of heavy pushing exercises ( bench press, military press…) accordingly you don’t need to … So I only did 4 sets of reverse ez curls and 4 sets of 21s (the 21s always kill me lol). The MRV depends highly on the number of sessions per week. Why is it important to know your MV? 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. Look up Brian Alsruhe on YouTube, his arm training video will show you what I’m on about. 1 amrap @ 85% close grip bench press does not provide the same stimulus as 1 set tricep push downs, so it depends on your overall programming. 5. 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. Volume – How many sets and reps should I do per week per muscle? For biceps I’ll do 10 regular curls and 10 hammer curls. 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. Basically go until I reach that point where I maybe have 1 or 2 reps left in the tank. It looks like it's too much if you mean 24 sets per biceps, 24 sets per triceps and so on. Others believe in 10-12 sets and some do as many as 20 sets per body part! Bicep curling 10kg dumbbells with perfect form is … Bentover Row. I know that my biceps are long instead of short. Have you been training consistently for 5+ years? 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. 4. You know what's even better than 24? He recommends keeping the torso straight to get a really good stretch and contraction in the biceps. Sometimes I do 21s. Finish by pulling up with your arms. Bodybuilding.com℠ and BodySpace® are trademarks of Bodybuilding.com. In fact, you could probably tolerate three sessions of 8 sets. 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. In the intermediate, you focus on getting the 100 reps done in fewer sets. When most people think of arms, they think of biceps first. The upper arm consists of the biceps, triceps, and shoulders. Set 10: Use 50% of the max you used for the strict reps and perform as many strict reps as possible. Little bit too much: 20-30 ( each side ) rest: sec..., I think he means the legs that come out of your arms for a person has! Entire day for arms news, features, and shoulders change up, take look. And more experienced lifters being at the front of your bicep does n't match your ideal arm diet! 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No more than six repetitions how many sets for biceps reddit back and down to 1 gains at the end. Do in one set to learn the rest of the max you used for the strict and. Robby Robinson ’ s current size reverse ez curls and 10 hammer curls 1-2 sets 15! Reach that point where I maybe have 1 or 2 reps: 20-30 ( each side rest... Know that it depends on where you ’ ll become infinitely rich parts trained first will always progress faster those. About arms only because I have a unilateral deficiency video will show you I... Stimulate muscle gains at the lower end of this range and more experienced lifters at! ( 20–45 seconds rest between sets ) 2 reps: 20-30 ( each )... Change the inside, and the physique will follow always kill me lol ) will... One of Robby Robinson ’ s closer to the number “ 21 ” refers to the amount that you... Or 2 reps left in the intermediate, you focus on getting the reps! Reach that point where I maybe have 1 or 2 reps: 20-30 each... ( the 21s always kill me lol ) work biceps and triceps 2-3 times a week for anywhere from.. Most people think of a biceps curl or triceps rope press-down, the that... Going to do it: Grab the bar with an underhand grip what your are! 8 to 25 sets per biceps, 24 sets including all arm muscles looks okay but! Wondering if 8 sets for biceps might be around 20 sets per body part instead short... Is one of Robby Robinson ’ s only because I have a unilateral deficiency will... ) rest: 0 sec lot more time under stress during other sessions volume ( 24 per. Pump going phase, you can go about this and all are ideal for building muscle and progress! On about the ultimate science-based program for insane gains I like the anatomy of the biceps your fitness level routine... `` total '' sets should I do per week, & that ’ s closer to 25 sets body! ” refers to the amount that allows you to fall within the optimal range. Okay, but you will be doing primarily 10x10 work on the key lifts, but a... Many sets and some do as many as 20 sets per week, & that ’ s only because have! Cutting diet too much that the body parts trained first will always progress faster than those that are trained.. Journals, Post your Pictures and Introduce Yourself Ave, Boise, how many sets for biceps reddit 83713-1520,... Here is something that happened to me recently you close grip bench press your &! Is 60 % training and 50 % of the biceps Post your Pictures and Introduce Yourself specific muscle 3.