For bodybuilders who already have big biceps and who’re training their biceps with higher volume, the whole thing looks differently. Along with consistency, determination and repetitions, gaining bicep muscle mass requires time. ... Back and biceps I get about 16 sets in total for my back and about 8 for my biceps. Required fields are marked *. For more information on deloads, I wrote a whole article about it, just click the highlighted link to read more. Training volume is the amount of work you’re doing during your workouts. The other way around works as well means starting with the lighter isolation exercise and then going heavier. How many bicep exercises should I do in my bicep workout? You will do 2-3 biceps focused exercises per workout, twice per week. This makes sense. But instead of doing all these sets in one workout, you can really jumpstart your arm growth by dividing your training volume over the course of three weekly arm workouts. At maximum, push only the final set of an exercise beyond failure via techniques like cheating, forced reps, negatives and drop sets. So for the biceps the set volumes per week were 6, 18 and 30; for the triceps they were … And you’ll finish off by grinding out two “pump sets” of 10 reps with shorter rest periods. Based on Dr. Mike Israetel’s knowledge, our own experience from longstanding training as well as working with clients, we want to clarify the most important aspects of muscle hypertrophy. During this time, I already had the opportunity to support many friends, family members and athletes on their journey to achieve their goals, both athletic or performance driven. On the other hand, another person might only be able to handle 15 sets/week before their biceps literally feels like falling off. Full range of motion is a really good idea for biceps! I got some huge mass and strength. Adjust Based On How Your Body Responds! You’re better off leaving the heavy forces to compound exercises (e.g. If you want to go more in-depth about drop sets, just check out the link. How Many Sets Should I Do Per Workout? Charlie67. Hi, I'm Claas. Avoid Burnout: Aside from volume, the amount of intensity you bring to your workouts is important for tearing down muscle tissue and triggering hypertrophic growth. Now and then you can try out different rep ranges in your workouts during the mesocycles. 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. Frequency - 2 workouts per week, with at least 2 rest days between workouts. You could start your first mesocycle with a relatively high volume and then switch to a lower volume (increased intensity) in your mesocycle. It's important to take a step back and look at the bigger picture. I end up doing 12-16 total sets a week, but only 3-4 of those sets are at my heaviest weight for that exercise. Life long bodybuilder and power lifter here. After we’ve covered which parameter requires which volume and the frequency, the question arises: On average 8-15 reps with challenging weight. Around two workouts per muscle group would already suffice since it is also interrelated to strength training. I believe the key to a happy life, to pursue your goals, overcome challenges and convert your dreams to reality, is based upon mastering our four underlying four pillars; nutrition, fitness, productivity, and mindfulness. And lastly, just always keep in mind that research tells us about averages. It will lead you to a separate article that I wrote on that topic. Beginners should do only six sets for biceps. Here’s how: Bicep Workout 1. Another common mistake of overtraining is hitting the biceps with too many sets, you could walk into almost any gym and find someone doing 20 odd sets on their biceps being under the incorrect impression that ‘more is better’. Sooner or later ill change things around. Keep your ego outside the gym and stop doing cheat curls. Obviously, I am talking about quads… Just kidding, of course, its the biceps. For example, doing a bit higher volume and lower intensity to make sure that your back workout doesn’t suffer from that. One of the most common areas of confusion among lifters is figuring out exactly how many sets per workout one should do. Approach - Low volume and strength building in the muscle building rep ranges of 10-12 reps per set. It’s good that you’re here now. Second, flex your forearm and lastly, flex your shoulders. Here, experts weigh in on the best biceps exercises. Eventually, it’s also more interesting for you instead of sticking to the same plan day in and day out. The popularity of biceps doesn’t make them any larger in relation to their peers. Training for endurance involves performing two to three sets, each consisting of 13 or more reps (often 15 to 20), using low to moderate weights (less than 67% of your 1RM). Everything below 8 sets/week possibly does not result in good growth at all. You might start a workout with a heavy compound exercise for 5 sets of 5 reps. To focus on building muscle, you could follow that with a few exercises in the 8-12 range. Cool. 10-20 reps for each small muscle group per workout, with 3 workouts for each muscle group per week. First, supinate which means turning your wrist with an outside movement. Even a science-based approach doesn't work forever, though. Range of motion: Definitely use the full range of motion when it comes down to biceps workout. The Maximum Adaptive Volume gives you a good indication of how much volume is most likely to stimulate the best growth. It’s a great way to figure out how and when to scale up what you’re doing in order to keep your progress steady and prevent it from stalling or stopping altogether. Complete about six to eight sets for the biceps. The same principle applies as with the first one. ... 3 sets squeeeeze the shit out of every rep 15 reps not to failure but close. So temper your enthusiasm and restrict your bicep workout routine to one session per week. If you’re training twice a week, that’s about 4 sets per session. Therefore, at this point, we can refer back to what I said at the beginning of this article. Thirdly, the biceps is a small muscle. Where can we set a point of reference for the biceps MAV? How Many Sets Per Workout – The Takeaway. Let’s recap what you should keep in mind. So, how often should you train your arms if you are looking for optimal muscle growth? I would recommend working out 3-4 times/week with biceps involvement.  If you are trying to bulk up quickly, or just build more muscle, volume is the name of the game. Sure, you can dedicate one day per week to hammering out 10 or more sets, but there are a few reasons I would recommend against this: If you have less than a year of experience with weight training, I recommend using full-body workouts, one exercise per muscle group, three times per week, on this schedule: If this isn't your first rodeo, I recommend using an upper-body/lower-body split. How Many Sets of Deadlifts Should You Do Per Week for Mass and Strength? Perform 40-70 total reps per muscle group per session. With three sessions, it’s closer to 25 sets per week. Just how many sets and reps you do on the deadlift will depend on the type of gains you’re hoping for. Pingback: The Optimal Triceps Volume - Hypertrophy Guide - Emerging Athlete, Your email address will not be published. Fitness, Nutrition, Productivity, and Mindfulness. Alright, in case this is the first article that you’re reading from our volume series, I’ll briefly give you an overview. Because you don't want to shed too many calories during your workout, that is why you don’t need extra workouts. 2-3 times A WEEK?? Train each muscle group 3 times per week. Back in the 1970’s, Arthur Jones, the inventor of the Nautilus range of exercise machines, ruffled more than a few feathers when he claimed that bodybuilders were wasting their time training for two hours a day, six days week. How does your biceps workout look like? Certainly, you can go lower than 8 reps/set but as already mentioned earlier, isolation movements with heavy weights can easily result in injury. Both workouts train the biceps and triceps each with none (9) direct working sets of volume, making this a standard 2-day arm workout routine. Radaelli et al. 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