The faster you work through the reps, the less time your body has to adapt and therefore . Yes, 2 kg or 5 lb dumbbells can help you build muscles. The less back work you do in a mesocycle, the higher your biceps MRV will be. Just curious how many sets per week you all do for biceps and triceps. It is also important to give your biceps adequate rest time between sets so that you can continue to lift heavy. GreenMachineX Well-known member. 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. 10-45+ sets per muscle group per WEEK for lower body muscles. BICEPS TRAINING Recommendations suggesting 12-20 total work sets per week for intermediate lifters. Keep your working sets to 6-8 maximum for smaller muscle groups (biceps, triceps, calves) and 10-12 for larger muscle groups (chest, legs, back). You can do this either by training twice a week with four sets per session or by training four times a week with two sets per session. 10-20 direct sets. Read More: How to Train Your Back Muscles: Exercises & Workout. However, there are lots of individual factors to consider, which include: Your training status (beginner, intermediate or advanced) How often you're lifting weights Whether you're a fast or slow responder to resistance training When we look at arm training, it is suggested that you perform at least 8 total sets (per week) to maintain your arms, with some suggesting 10-15 total sets per week to be the most effective for most people. You should NOT be training your biceps 3 times a week! This should be all enough for a workout to prevent overtraining. However my biceps recover really quickly it seems like. How Many Bicep Exercises Should You Do Per Workout? Optimal Sets per Week: 10-14 total sets of direct work for both triceps and biceps. I'm a former skinny guy. Frequency: 2-3 days per week, or more. Radaelli et al. So I decided to give Nuclei Overload Training (NOT) a shot and what I did was perform 100 dumbbell biceps curls a day for 30 days straight. 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. Muscle Group Sets; Legs: 14-20: Calves: 6-10: Abs: 6-10: Back . This will keep you fresh, reducing the possibility of overtraining, and should result in improved gains. But if you are a beginner then start with 10 sets . This is dependent on the amount of volume per day; I only do 6-8 (3-4 sets twice per week). A couple examples include: 3-6 sets of 10-12 repetitions at 60-80% of your 1 repetition-maximum (1RM) with a rest period of 30-90sec between sets, or 3-5 sets of 6-12 repetitions at 75-85% 1RM with 30-90sec rest between sets. Is 12 sets for biceps too much? 21 xXguitarsenXx 2 yr. ago Up to 10 sets per muscle and week, there seems to be a dose-response relationship, where more sets mean greater muscle growth and strength increases. 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 you would only count the bicep curls as bicep volume. If you're working towards fat loss, do 1 to 3 dumbbell sets of 10 to 12 reps using enough weight that you can only complete the desired reps. In general, I find that biceps and triceps each grow well with, and can recuperate from, approximately 9-12 working sets per week. The number of reps you do per set should be aligned with your end goals. It means that you need to complete eight sets of biceps throughout the week. 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. Is 2kg weights enough to tone arms? Reps must be controlled. Also, I wasn't pumping out 100 reps in a row. Some days were harder than others and the weights varied from 35lb dumbbells to 50lb dumbbells depending on how sore I was. Is 9 sets a week enough? How many sets is too much for biceps? If you do a lot of compound exercises that involve the biceps (chin-ups, underhand rows) you maybe wanna aim towards the lower end of the 10-20 set range, if you're not doing that much compounds, you can aim towards the higher range. But here's the deal: The quads also grew significantly more for the 32 set group gaining an astounding 347% more size. Your 6RM should equal 85 percent of your 1RM. 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'. Ideally, it is anywhere between the 7-12 rep range. Answer (1 of 3): I think 8-10 sets. more than 10 sets per muscle per week, you may want to . Their diets were also monitored and there was no reported significant difference between groups or change in any group's macronutrient intake over time. Perform 40-70 total reps per muscle group per session. For maximum muscle growth, aim for 10-20 sets per muscle group per week, spread across 2-6 training sessions. Question Right now I do 4 sets of seated incline bicep curls and 4 sets or curls standing with a super set on my last set twice a week. When we look at arm training, it is suggested that you perform at least 8 total sets (per week) to maintain your arms, with some suggesting 10-15 total sets per week to be the most effective for most people. Train each muscle group 3 times per week. Basically 2 push and 2 pull workouts each week, everything the same in each group except the number of sets per exercise. For building bicep mass, perform two to six sets per biceps exercise for no more than six repetitions. Full-Body Workout, Smaller Muscle Groups: 50-70 repetitions divided into three workouts. Make sure you're still recovering and progressing well which will be highly individual. Recommended Sets Per Week for Each Muscle Group. A set here means where you reach failure or close to failure with high effort while performing an exercise. Reps to Build Muscle: 8-15 reps of compound and isolation movements using 65-75% of your 1 rep max . How Many Sets Per Muscle Group: Here Is The Schedule . Preacher curls (Short head) - 3 sets of 10-15 reps Incline curls (Long Head) - 3 sets of 10-15 reps Hammer curls (Brachialis) - 3 sets of 10-15 reps You can maybe go to higher rep ranges, but this is all your preferation. Over time, you can begin to increase your arm workouts to two to three sets made up of eight to 12 repetitions. Reps to Increase Power: 1-3 reps of big compound movements at 70-95% of your 1 rep max. TRAINING FOR THE BICEPS For intermediate lifters, recommendations indicate 12-20 total work sets each week, divided into two weeks. Do you think there would be a problem if I added more? Now it depends on your muscle mass and experience level that how many sets you should do. For building bicep mass, perform two to six sets per biceps exercise for no more than six repetitions. 15-25 repetitions per workout. Pulling is an activity that the biceps are also important for, thus completing as little as 6-8 sets per week may be sufficient for those lifters who undertake a lot of pulling. So for the biceps the set volumes per week were 6, 18 and 30; for the triceps they were 9, 27 and 45. Nov 15, 2021 #2 Supposedly 10-20 sets per week per body part is best. Awards 4. comprising of preacher, concentration, incline, hammer and barbell curls are more than sufficient, The biceps, as well as the brachs are a pretty small muscle group, so there's no point overloading it with heavy ass weight that makes u compromise on form. You mention big muscle groups need 60-120 reps per week, and I do 3 sets x 10 reps. That's 30 reps per workout, 90 per week, right in the "optimal range." . Smaller muscles like biceps will give great result even with 16-18 sets per session and larger muscles like legs, back , chest you need a bit more volume . With a workout schedule that trains each muscle group about twice per week, you would need to divide that weekly volume range by about 2 and split it up evenly over your 2 (or so) weekly workouts for each muscle group. How many sets of bicep curls should you do per workout? This ensures a sufficient training volume to increase biceps size, build strength, and get bigger arms. The goal is to take a given weight and complete 5 sets of 5 reps, resting 2 minutes between sets. (2015) had participants perform 1, 3 or 5 sets per exercise with 2 exercises for the biceps and 3 for the triceps in a 3x per week full-body training program. Use 1-2 exercises (2 for bigger muscles) per session, per muscle group. All sets were performed to failure. Okay so finally, here are my initial recommendations for maximizing muscle growth (sets are done within the 5-12 rep range): 10-30+ sets per muscle group per WEEK for upper body muscles. After about four weeks of doing this, add a . If you can, go for another couple weeks, as each additional workout will only add to your arm circumference. With beginners being at the lower end of this range and more experienced lifters being at the higher end of this range. Reverse Dumbbell Fly: 3 sets x 15 reps. Deadlift: 3 sets x 5 reps. Pull-Up (or Lat Pulldown ): 3 sets x 8 reps. Dumbbell Row: 3 sets x 10 reps. Back Extension: 3 sets x 12 reps. It is preferable for each workout to consist of 15-25 sets in total, with no more than 10 sets for a single muscle group on any given day. The best place to start in terms of load is with your 6RMthat is, a total weight (body weight plus added plates) that allows you to complete just 6 reps. And below is what happened. Anywhere between 12-20 sets is the optimal range for maximum growth of muscles . How many sets of biceps per week? It is also important to give your biceps adequate rest time between sets so that you can continue to lift heavy. Training each muscle group 3 times per week. I read so many different things on it, but it'd be nice to get a quick poll for what's worked for all of you. (Note, this is the frequency I recommend to most intermediate/advanced trainees.) If you're building endurance, do 1 to 3 dumbbell sets of 12 to 16 reps with enough weight that you can . Each set should comprise 8-15 repetitions using a weight that challenges the individual. After 4-6 weeks of this twice-a-week biceps regimen you should see a marked improvement. Optimal Sets per Week: 8-12 total sets of direct work for both triceps and biceps; Frequency: 2-3 days per week, or more. Generally speaking, the biceps should be trained with 10-20 sets per week or 3-5 sets per workout. A 2017 meta-analysis shows that roughly 10-20 hard sets per muscle group per week is the optimal range for maximum muscle growth. dunblane massacre victims. I was completing 100 reps as fast . Pick. With 2 sessions, the average intermediate MRV for biceps might be around 20 sets per week. Ideally, you should attempt to do 10-20 sets of each muscle group every week, divided into two sessions. . With three sessions, it's closer to 25 sets per week. If you choose the upper/lower split routine, you'll be exercising each muscle group two times per week. With that said, you need to ensure that you're training all the larger muscle groups, which are: The chest muscles, The shoulders, The arms (triceps and biceps) The back (rhomboids, traps, and lats) The quadriceps. Erasmus+ project 2019-1-CZ01-KA203-061379. This back workout is available for free in the StrengthLog workout app. Up to about 15-20 sets per muscle and week can possibly lead to even better results for a trained person with good recovery capabilities. So for instance: Week 1 - Start with about 10 sets for your biceps weekly. 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). 2 sets of 8-12 repetitions per exercise. In general, you should do approximately 2 exercises per muscle group, and train each muscle group two times a week. However, there is an individual variation in volume tolerance. From weeks 1 to 8 - Increase this slowly by adding about 2-4 weekly sets every week or so up to about 20-30 weekly sets. For simplicity, let's say that three times per week, you perform 3 sets each on the barbell bench press and triceps pushdown. As you can see, it's one heck of a range. Beginners should work on muscle strengthening two to three times per week and should begin with one set of biceps exercises, such as biceps curls. Generally speaking, a beginner should begin working the biceps with 2 exercises per workout. If you can handle 16 sets, then by all means, but there are multiple things you need to do correctly before you should even be considering upping your volume. Reps to Increase Strength: 4-6 reps of compound movements at 85-90% of your 1 rep max. Achieve this rep range across 6-10 sets. Strong, aesthetic crew. If you perform 10 sets of biceps curls during . If you're working towards muscle gain, do 3 or more dumbbell sets of 6 to 8 reps to fatigue. Group 3 - 32 Sets Biceps - 3.1% Triceps - 7% Quads - 9.4% As you can see the arms barely grew at all for group 1 but saw huge growth for group 3. Advanced lifters need a higher number of sets to annihilate their muscles. A beginner can notice optimal muscle growth with 8-12 sets per muscle every week, whereas intermediate or experienced lifters perform 18-20 sets per week with standard training intensity.