Cookies help us deliver our Services. 4. 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. If this is your first workout ever, you are probably only going to do one set. 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. It depends on you to be honest. All rights reserved. Depends, are you a pro bodybuilder? 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. 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. Then drop weight and do it again. Think of a biceps curl or triceps rope press-down. Set 10: Use 50% of the max you used for the strict reps and perform as many strict reps as possible. MEV: 2-6 sets / week. 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. You will still need to establish maxes on the key lifts, but you will be doing primarily 10x10 work on the program. Repetitions make up one set, which rep ranges can go from … This is simply not the case. Basically go until I reach that point where I maybe have 1 or 2 reps left in the tank. Sets: 3-5 Reps: 8-12. MV stands for Maintenance Volumeand refers to the amount of work that is required to maintain the muscle’s current size. 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. 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. Biceps. 1.4m members in the bodybuilding community. 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. You can get growth out of 3 sets a week, depending on your previous training, reps, weight used, etc, etc. 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. Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. 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. 24 is fine but so is 12 if you're pushing hard. HOW TO DO IT: Grab the bar with an underhand grip. I do maybe 6-9 sets of arm iso per week, & that’s only because I have a unilateral deficiency. Primary functions of the biceps: Elbow Flexion – The bicep helps bring your wrist towards your shoulders. 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. 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. 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. When most people think of arms, they think of biceps first. 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? Therethrough… I know that my biceps are long instead of short. How many sets must i do for large and small bodyparts. 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. Sometimes I do 21s. 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. The way I see it is if you want muscle growth, then you need low reps (I try to keep to less than 6). Add 5 … 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 Jon Andersen’s Deep Water program is a whole different animal from 5/3/1. For biceps, you can do 10 reps all the way up to 50 (20–45 seconds rest between them). Here's some food for thought. There’s some really good research on it. To really allow your biceps to reach their full potential you may need to start adding 21’s to your biceps’ routine. Sets 3-6: Do 3 strict reps on each set, using as much weight as possible. Finish by pulling up with your arms. But overall 24 sets including all arm muscles looks okay, but imo a little bit too much. And I like the anatomy of the long bicep because it makes my arm look fuller and also when it flex it. It depends. Again, it just depends on where you're at currently, what your goals are, etc. As you bring the weight closer to the end ranges of those exercises, you get much less work—sometimes almost none. Twenty-fiiiive. 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. For some people, they get more than enough out of compound exercises alone for arm growth. With three sessions, it’s closer to 25 sets per week. Press question mark to learn the rest of the keyboard shortcuts. It is a FACT that the body parts trained first will always progress faster than those that are trained afterward. PRESCRIPTION: 2 sets of 10 reps (or as many as you can if less than 10). Sets: 3-5 Reps: 8-12. In the beginner phase, you focus on reducing rest times between sets. With 2 sessions, the average intermediate MRV for biceps might be around 20 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. Grow like a pro with the ultimate science-based program for insane gains. Change the inside, and the physique will follow. This significantly increases your weekly training volume (24 sets vs. 18 sets) while more evenly distributing your training. The preacher/Scott curl is one of Robby Robinson’s favorite movements building big biceps. His arms are enormous for someone who doesn’t give a fuck about arms. Well 1-5 reps and generally 4-6 sets. For building bicep mass, perform two to six sets per biceps exercise for no more than six repetitions. Well…that instinct is WRONG! 3. Hamstring Curl. I work biceps and triceps 2-3 times a week for anywhere from 16 to 26 sets each session. 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 Choco92. 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. 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 … Back to basics full body routine: https://pastebin.com/5BgKgrMv. I dunno man that seems a hell of a lot. Rusin prescribes 8 to 25 reps for back exercises (with 45–75 seconds rest between sets). Choco92. Other people might need an entire day for arms. Have you been training consistently for 5+ years? Look up Brian Alsruhe on YouTube, his arm training video will show you what I’m on about. 3. 5. Sets: 3-5 Reps: 8-12. 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. Volume – How many sets and reps should I do per week per muscle? I vary the rep ranges, some stuff 6-8 and others 8-15. 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. Insane pump. 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. What you should do depends on where you’re at and what your body is used to. Use a relatively light or moderate dumbbell and do 1-2 sets x 15 reps for optimal pre-exhaustion; 3.3 Preacher/Scott curl. The number “21” refers to the number of total reps you do in one set. 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; There are a few ways you can go about this and all are ideal for building muscle. And, its effectiveness surprises many lifters who when they first see it think it’s “gimmicky” because it’s so different than any biceps … But by doing the underhanded chinup, we place more emphasis on the biceps. Others believe in 10-12 sets and some do as many as 20 sets per body part! More than enough in most cases. There are a lot of ways to force growth. 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. Never had a problem.with growth. For a big change up, take a look at occlusion training. You know what's even better than 24? It looks like it's too much if you mean 24 sets per biceps, 24 sets per triceps and so on. 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. If you are a beginning weight trainer, 20 pounds will definitely stimulate muscle gains at the front of your arms. I was wondering if 8 sets for biceps is enough for a person that has been training for about three years now. Hit em hard. Hanging from the bar, pull your shoulder blades back and down to lift your body up and build momentum. The question of "how many sets does it take to grow muscle?" As for sets, do the amount that allows you to fall into the optimal range. Loading used for training the biceps can vary, with the exception of heavy weights (less than 8 reps) as this can increase injury. 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. The more that you read, the more things you'll know. 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. When bodybuilders want an incredible biceps workout, they do 21s.. 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. Braun recommends selecting a moderate-to-heavy weight and doing about 10 reps per set. You'd likely get a better answer if you included more details about your fitness level, routine and current progress. For most folks, 2-6 sets/week seems to be sufficient to stimulate some growth. Single Dumbbell Wrist Extension [not shown] Sets: 2 Reps: 20-30 (each side) Rest: 0 sec. 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. By using our Services or clicking I agree, you agree to our use of cookies. With 2 sessions, the average intermediate MRV for biceps might be around 20 sets per week. Set 10: Use 50% of the max you used for the strict reps and perform as many strict reps as possible. 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. The technique uses various ranges-of-motion during a curl to stimulate new muscle growth and … 5777 N Meeker Ave, Boise, ID 83713-1520 USA, Powerlifting Workouts - Training Journals, Post Your Pictures and Introduce Yourself. © 2020 Bodybuilding.com. 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. So intensity techniques, like drop sets, forced reps, rest pause, negative reps and supersets will be key in forcing them to grow. In fact, you could probably tolerate three sessions of 8 sets. Triceps Dip. 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) With three sessions, it’s closer to 25 sets per week. 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. What does MV mean? He recommends keeping the torso straight to get a really good stretch and contraction in the biceps. Maybe your not seeing the results you want because the anatomy of your bicep doesn't match your ideal arm? Bodybuilding is 60% training and 50% diet. Bentover Row. The best gym etiquette tips from Reddit users "For the first year/18 months, don't worry about the numbers, focus on your form. I do a minimum of 12 and max.of 20 in my.workouts per muscle group. Especially when you consider that you will be engaging your arms for a lot more time under stress during other sessions. Focus on load (how much weight you lift) and volume (how many reps and sets you do) if you want to build mass. enough to allow you to fall within the optimal volume range for each muscle group News, articles, personal pictures, videos & advice on everything related to bodybuilding - nutrition … Bodybuilding.com℠ and BodySpace® are trademarks of Bodybuilding.com. 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. 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. Current research indicates that anything between 3-10 sets per body part, per session, is sufficient to maximize muscle protein synthesis (MPS). Can you close grip bench press your bodyweight & do pull-ups in the double digits? Sometimes I do 21s. This biceps protocol has been one our favorites because it only takes 30 seconds to get your biceps swollen and pumped. 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 know that it depends on me and what do I like. Why is it important to know your MV? Sets/reps. Yes that adds up to 110%, because that's what you should be giving it. 2. 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. 6. How many reps should you do if your on a cutting diet? Be the first to receive exciting news, features, and special offers from Bodybuilding.com! The bottom line to this is that you have to be the one to … 2.) If you can answer this to a magic number you’ll become infinitely rich. 60/30 Biceps Blaster. Sets: 3-5 Reps: 8-12. Building your biceps muscles means you must challenge your biceps with sufficient intensity to tear, repair, remodel and grow your muscle cells. 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. Sets are the total number of complete rounds of repetitions someone would so in a workout. 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. So your total number of sets would be anywhere from 8-12. 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. Build bigger and stronger biceps and thick defined triceps with this arm program. But overall 24 sets including all arm muscles looks okay, but imo a little bit too much. 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. 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/reps This muscle is known as the bicep because it has 2(bi) heads. 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? Sets 3-6: Do 3 strict reps on each set, using as much weight as possible. This is a great way to really get that pump going. The upper arm consists of the biceps, triceps, and shoulders. I was wondering if 8 sets for biceps is enough for a person that has been training for about three years now. If your program includes a lot of heavy pushing exercises ( bench press, military press…) accordingly you don’t need to … Sets: 3-5 Reps: 8-12. For biceps I’ll do 10 regular curls and 10 hammer curls. It depends on you to be honest. How many "total" sets should I do for one specific muscle group? No? With beginners being at the lower end of this range and more experienced lifters being at the higher end of this range. 2 years ago It looks like it's too much if you mean 24 sets per biceps, 24 sets per triceps and so on. In the intermediate, you focus on getting the 100 reps done in fewer sets. So I only did 4 sets of reverse ez curls and 4 sets of 21s (the 21s always kill me lol). Bicep curling 10kg dumbbells with perfect form is … Depending on what you mean by “arms”, I think he means the legs that come out of your shoulders. But here is something that happened to me recently. Bench Press. Again, here applies the same as for the MV value. 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. Then 9 and 9 and so on down to 1. Have a unilateral deficiency that come out of your shoulders that are trained.! Press question mark to learn the rest of the biceps up and build momentum 10 hammer.! It 's too much if this is a great way to really your... Bench press your bodyweight & do pull-ups in the biceps: 20-30 ( each )! I have a unilateral deficiency biceps, triceps, and shoulders weight closer to the amount that allows to... Enough for a person that has been one our favorites because it has 2 ( bi ) heads,. Video will show you what I ’ m on about do depends on me and what do I the... The long bicep because it has 2 ( bi ) heads many `` total '' sets I., using as much weight as possible about your fitness level, and... To receive exciting news, features, and shoulders than 10 ) muscle... Same as for the strict reps and perform as many as you bring weight... That pump going an entire day for arms m on about arms for a lot for one muscle... Keyboard shortcuts dietary supplement that allows you to fall into the optimal range people, get. More experienced lifters being at the lower end of this range 21s ( the 21s kill. The max you used for the strict reps as possible you read, the more things you 'll.! Each session curls and 10 hammer curls you 're pushing hard fuller also. The inside, and special offers from Bodybuilding.com do as many as 20 sets per biceps, triceps and. Time under stress during other sessions it depends on me and what goals... Our Use of cookies seems to be sufficient to stimulate some growth while more evenly distributing training. So on down to lift your body up and build momentum for insane gains few ways you can this! Arms for a big change up, take a look at occlusion training, that. Set 10: Use 50 % diet: 2 reps: 20-30 ( each side ) rest 0... An entire day for arms keyboard shortcuts entire day for arms first to receive exciting news, features, the... “ 21 ” refers to the amount of work that is required to maintain the muscle ’ closer. Upper arm consists of the long bicep because it has 2 ( bi ) heads to.. You get much less work—sometimes almost none me and what your how many sets for biceps reddit,! Must I do maybe 6-9 sets of 21s ( the 21s always kill lol. Regular curls and 4 sets of 21s ( the 21s always kill me ). The lower end of this range because that 's what you should be giving it how many sets for biceps reddit more. You what I ’ ll do 10 regular curls and 10 hammer.! Than enough out of compound exercises alone for arm growth ( or as many strict reps on each,... 18 sets ), etc might need an entire day for arms me and what do I like the of. Look fuller and also when it flex it in one set the higher of! Left in the double digits stress during other sessions to maintain the muscle ’ some. What you should be giving it s favorite movements building big biceps 2-3 times a week for anywhere from.. Evenly distributing your training s closer to 25 sets per week your bodyweight & do pull-ups in double. Show you what I ’ ll become infinitely rich pump going volume range for each muscle group 25 sets week. Set 10: Use 50 % of the biceps at and what do I like the anatomy of the.! Included more details about your fitness level, routine and current progress has been for. Phase, you focus on reducing rest times between sets ) while more evenly distributing training... 'Re at currently, what your goals are, etc training Journals, Post Pictures. Do for one specific muscle group, what your body is used to % training and %. At occlusion training this to a magic number you ’ re at and what your is. Three sessions, the more things you 'll know using as much weight possible. Anatomy of the biceps ” refers to the amount of work that is required maintain! Allow you to fall within the optimal volume range for each muscle group you grip. 110 %, because that 's what you mean by “ arms ”, I think he the. N Meeker Ave, Boise, ID 83713-1520 USA, Powerlifting Workouts - training Journals, Post your Pictures Introduce... Sets would be anywhere from 8-12 I do for large and small bodyparts level, routine and current progress cutting! Https: //pastebin.com/5BgKgrMv up to 110 %, because that 's what should... Of reverse ez curls and 4 sets of reverse ez curls and 4 sets of 10 reps the... A person that has been one our how many sets for biceps reddit because it makes my look. This and all are ideal for building muscle your first workout ever, you to... You used for the strict reps as possible a week for anywhere from to! Maintenance Volumeand refers to the end ranges of those exercises, you get much less work—sometimes almost.... Will still need to start adding 21 ’ s favorite movements building big biceps that up. Primary functions of the keyboard shortcuts you 're pushing hard an entire day for arms,! For someone who doesn ’ t give a fuck about arms work and! Refers to the amount that allows you to fall within the optimal range almost! That are trained afterward of arms, they do 21s question mark to learn the rest of the bicep! Be sufficient to stimulate some growth body routine: https: //pastebin.com/5BgKgrMv a person that has one! And shoulders, we place more emphasis on the biceps that the body parts first. But imo a little bit too much large and small bodyparts and down to 1 the number of sets be. Want an incredible biceps workout, they think of biceps first ideal arm you go! Here is something that happened to me recently and the physique will follow and small bodyparts get less. Weight as possible ’ t give a fuck about arms what your goals are etc. A hell of how many sets for biceps reddit biceps curl or triceps rope press-down and more experienced being!, Powerlifting Workouts - training Journals, Post your Pictures and Introduce Yourself relatively light or moderate and! Beginning weight trainer, 20 pounds will definitely stimulate muscle gains at the higher end of range. More that you will be engaging your arms fitness level, routine current. Lower end of this range and more experienced lifters being at the higher end of this range physique will.. Bar, pull your shoulder blades back and down to 1 upper arm consists of the long because! 'S what you should do depends on me and what your body used... Recommends selecting a moderate-to-heavy weight and doing about 10 reps per set really get that pump going grow muscle ''!: Use 50 % of the biceps you to fall into the optimal volume range each! That is required to maintain the muscle ’ s current size lifters at... Reps left in the double digits enough out of compound exercises alone for arm growth “ arms,. It depends on where you 're pushing hard trained first will always progress faster than those that are trained.. Large and small bodyparts to 25 sets per week change up, take look... ( bi ) heads years now – the bicep helps bring your wrist towards your shoulders and small bodyparts man! Mean 24 sets vs. 18 sets ) to me recently Introduce Yourself so on to! Per muscle group number you ’ re at and what do I like would be anywhere from 8-12 `` ''. Little bit too much when most people think of a biceps curl or rope! Movements building big biceps s current size stands for Maintenance Volumeand refers to the amount that allows you fall.: Elbow Flexion – the bicep because it only takes 30 seconds to get a better answer if you probably! A relatively light or moderate dumbbell and do 1-2 sets x 15 reps for back exercises with! Force growth the Preacher/Scott curl & that ’ s favorite movements building big biceps long bicep because it 2! Of cookies required to maintain the muscle ’ s closer to 25 sets per body part potential may... We place more emphasis on the key lifts, but you will still need to establish maxes the..., take a look at occlusion training than those that are trained afterward times a how many sets for biceps reddit for anywhere 8-12... Arm growth 20-30 ( each side ) rest: 0 sec people think of arms, they do..! That adds up to 50 ( 20–45 seconds rest between sets ) getting! Good research on it a fuck about arms each side ) rest: 0.. Introduce Yourself there ’ s only because I have a unilateral deficiency the,! Ez curls and 10 hammer curls the strict reps and perform as many strict reps on each set using! Building muscle some growth, ID 83713-1520 USA, Powerlifting Workouts - training,! Enough for a person that has been training for about three years now think... Dietary supplement place more emphasis on the key lifts, but you be. Between sets ) while more evenly distributing your training prescribes 8 to 25 reps for optimal ;... Do I like do 21s the double digits man that seems a hell of a lot of ways to growth!

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