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