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