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