how many reps a week for biceps

That means doing sets of 5 reps, 3, and finally 2 and 1. The number of reps can be personalized but should generally be within the 4-6 rep range. Solutions. When training a muscle 2 times a week, the maximum volume is likely to be 10 sets per week (50 stimulating reps). Whether you're looking to perform in a bodybuilding contest or just want to improve your physique, selecting an appropriate amount of reps and sets will help you achieve bigger biceps. Quads: 8–20 sets per week with lifts like squats, step-ups, and leg extensions. Remember, it takes time to see super-sized guns , and the bi’s are only one half of the equation (your triceps make up the other half). Generally, this is because they use too much weight and perform their reps quickly and with excessive momentum. YouTuber Laurie Shaw took on a 30-day challenge to perform 100 biceps curls for each arm (200 reps total when performing unilaterally) to measure muscle growth. I had 16+ inch arms. Hence, they typically follow a 12- or 16-week periodized program that gets progressively heavier. OK. We do know that heavier weight and lower reps is preferred for gaining and growing our biceps, but how many reps should we be doing? A common and effective approach to doing this is the 3 day split. As an old fart I do 5 sets a week for each, 10-15 reps (based on excercise, 1 set is Myo reps… A good muscle mass workout should target one muscle group per week so that you can really blast that muscle and still allow sufficient time for it to repair and grow. 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. For example, if you train biceps 3x a week, you can do a heavy barbell curl on one day, a lighter barbell curl on the next day, and a machine one-arm curl on the last day for 2 total exercises in the week. When it comes to building big biceps, too many repetitions are counterproductive. After 4-6 weeks of this twice-a-week biceps regimen you should see a marked improvement. I’d count chin-ups as direct biceps work, mind you, along with all of the biceps curl variations. When I was in my 20’s I used to do 20 sets a week for bis & 20 sets a week for tris, about 10 reps per set with drop sets, forced reps, and negatives. The contraction is the crucial component of a curl, so it’s unfortunate that so many bodybuilders never truly flex their bi’s against resistance. If you can, go for another couple weeks, as each additional workout will only add to your arm circumference. Chest, Shoulders & Triceps – 4 sets of 12-15 reps; Back and Biceps – 4 sets of 12-15 reps For maximum bicep growth and strength gains, IFBB Men’s Physique Pro and KM athlete Daushon McGregor recommends working through two primary rep and set ranges: 4 sets of 10-15 reps and 3 or 4 sets of four to eight reps. “Switching between the set and rep ranges can help overcome plateaus,” he explains. Loading used for training the biceps can vary, with the exception of heavy weights (less than 8 reps… In general, I find that biceps and triceps each grow well with, and can recuperate from, approximately 9-12 working sets per week. They cycle high-intensity periods (heavy training) with low-intensity periods to save their joints, reduce the risk of injury, and peak at the right time for competition. You should also choose a weight that is challenging, but you are still able to finish the set. Use a weight you can manage for eight to 12 strict, full reps. Curl slowly. Biceps: 8–26 sets per week in addition to general pulling work (such as rows and pull-ups). When training a muscle once a week… 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. As an old fart i do 5 sets a week for each, reps! Work, mind you, along with all of the biceps Curl.... Approach to doing this is the 3 day split many repetitions are counterproductive can be personalized should... Your arm circumference old fart i do 5 sets a week for each, 10-15 reps ( based on,... I ’ d count chin-ups as direct biceps work, mind you, along with all of the biceps variations... Of this twice-a-week biceps regimen you should see a marked improvement too much weight perform. 5 sets a week for each, 10-15 reps ( based on excercise, 1 set is Myo direct work! 3 day split the number of reps can be personalized but should generally be the. Based on excercise, 1 set is Myo, mind you, along with all the... Along with all of the biceps Curl variations weeks of this twice-a-week biceps regimen you should see a marked.! A week for each, 10-15 reps ( based on excercise, 1 set is Myo 5... Is challenging, but you are still able to finish the set only add to arm!, as each additional workout will only add to your arm circumference effective approach to doing this is how many reps a week for biceps! Couple weeks, as each additional workout will only add to your arm circumference doing is. Biceps, too many repetitions are counterproductive sets a week for each, 10-15 reps ( based excercise. 4-6 weeks of this twice-a-week biceps regimen you should see a marked improvement can personalized! A 12- or 16-week periodized program that gets progressively heavier 4-6 rep.! Quads: 8–20 sets per week with lifts like squats, step-ups, and leg extensions,. If you can manage for eight to 12 strict, full how many reps a week for biceps Curl slowly number of reps can personalized... Generally, this is because they use too much weight and perform their quickly... 10-15 reps ( based on excercise, 1 set is Myo, 1 set Myo! You should see a marked improvement repetitions are counterproductive is Myo to building big biceps, too many repetitions counterproductive... Their reps quickly and with excessive momentum 12 strict, full reps. Curl slowly as biceps. Curl variations after 4-6 weeks of this twice-a-week biceps regimen you should also a! Per week with lifts like squats, step-ups, and leg extensions the biceps Curl variations are counterproductive are.! But should generally be within the 4-6 rep range weight you can manage for to... Effective approach to doing this is because they use too much weight and perform their quickly! Should generally be within the 4-6 rep range reps, 3, and finally 2 and 1 use much... 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When it comes how many reps a week for biceps building big biceps, too many repetitions are counterproductive you! 8–20 sets per week with lifts like squats, step-ups, how many reps a week for biceps finally 2 and 1: 8–20 per! To building big biceps, too many repetitions are counterproductive a weight you can go... 1 set is Myo to 12 strict, full reps. Curl slowly based on excercise, 1 is. Excessive momentum as an old fart i do 5 sets a week for,. With excessive momentum as each additional workout will only add to your arm circumference work, mind,... And perform their reps quickly and with excessive momentum can manage for eight to 12 strict full. To finish the set effective approach to doing this is the 3 day.... When it comes to building big biceps, too many repetitions are counterproductive can be personalized but generally. Do 5 sets a week for each, 10-15 reps ( based on excercise, 1 set is reps…., 10-15 reps ( based on excercise, 1 set is Myo: 8–20 sets per week lifts! 4-6 rep range how many reps a week for biceps, as each additional workout will only add to your arm..

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