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). And 5-9 sets worked better than four sets or less. Click Here For A Printable Log Of Quick Arm Gains Routine #1. How Many Sets of Deadlifts for Mass. This is probably my favorite study on training volume to date, because they studied such a wide range of volumes, the study lasted 6 full months and the participants were military personnel. You’ll increase biceps size and strength by alternating between sets of higher and lower reps while increasing and decreasing the weight accordingly for a generous 14 sets per workout. The graph also doesn’t display (but does include) the major outlier of Radaelli et al. Your training volume can be calculated by figuring out the total amount of weight lifted by multiplying sets x … Notes: If you are a naturally skinny person (a hardgainer who always has abs regardless of diet), then perform only once a week for 5 weeks. At least two to three arm workouts per week. 5777 N Meeker Ave, Boise, ID 83713-1520 USA. After listening to that statement, Hugo decided to kick the... Be the first to receive exciting news, features, and special offers from Bodybuilding.com! There’s no set requirement for number of days to train any muscle group, especially inconsequential muscles like the biceps, 2. There wasn’t enough research to draw any solid conclusions as to what the effect of higher … Choose one exercise and perform one set of eight to 12 repetitions. Do a light warm-up set of 15-20 reps and then move into your working sets. Even without those, the data beautifully fit a diminishing returns curve. I think, based on the literature and my experience helping hundreds of people attain their ideal physique, most people run into the limits of their willpower or connective tissue long before their muscles actually become incapable of recovering from the training volume. Radaelli et al. Physiologically, it also makes sense that the more advanced you become, the higher your optimal training volume rises. Where does this contrast come from? (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. If you’re training 2-3 times per week, this would result in around 6-9 sets of additional triceps work, which is quite a lot! This muscle is trained with hammer curl movements and reverse curl movements as well. You need to concentrate and feel the biceps and triceps contract as you work them. For strength development, the additional gains from more sets were pretty meager though. They can muster up the effort to perform some volume of training, but if they know they have to perform 45 sets a week, they will typically hold back and as they get fatigued, training efforts diminish even further. 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. Biceps: 30-60 reps per week. For advanced lifters, we could expand this further, too. Then rest the prescribed amount of time again and go back to the first exercise. You will do 2-3 biceps focused exercises per workout, twice per week. Split #2 Monday/Thursday: Chest/Biceps/Triceps Tuesday/Friday: Thighs/Hamstrings/Abs Wednesday/Saturday: Back/Shoulders/Calves, Split #2 Monday: Chest/Back Tuesday: Thighs/Abs Wednesday: Shoulders/Traps/Calves Thursday: Biceps/Triceps Friday: Hamstrings/Glutes Saturday: Calves/Abs. With beginners being at the lower end of this range and more experienced lifters being at the higher end of this range. If you’re interested in targeting your biceps and build muscle mass in that area, you can do 2 to 6 sets per exercise for no more than 6 reps. Make sure you give your biceps, or any muscle groups really, enough rest time to recover between sets and between workouts during your week. 5.9K views All rights reserved. ; Duration - 3 to 4+ months. Using this technique of pairing exercises in a modified superset fashion not only saves time and keeps the body warm, but it also allows for faster recovery of the nervous system between sets. Hence, training each muscle twice a week with 6-10 sets per muscle per workout is optimal for muscle gain. That way we’d stimulate maximal muscle growth in each workout while also getting a great weekly training volume. Yet many people who have tried such high volumes have run into a wall quickly. There are a couple of misconceptions that you’re operating under: 1. By filling in my details I consent with the privacy policy. © 2020 Bodybuilding.com. Forget about using super heavy weights and jerking the weight. I think you should take into account at least the following factors when estimating someone’s optimal training volume. That’s 2 studies supporting the more sets you do for a muscle, the more it grows, up to at least 45 sets per week. Frequency - 2 workouts per week, with at least 2 rest days between workouts. Quadriceps: 60-120 reps per week. If you look at it, you will be resting 3 minutes plus the amount of time that it takes you to perform the other exercise (so you actually are resting a given muscle between 3 and 4 minutes). Ten or more sets per muscle group per week worked better than 5-9 sets. I’ve recommended 10-30 sets in my interviews the past years for most individuals with some outliers using higher volumes, like IFBB Pro Nina Ross. Next to abs, arm questions seem to be the second most frequently asked ones. The truth is, even I may have been overly conservative. These are all great exercises. In most cases, 10 to 15 sets per week spread among 2 to 3 workouts will help to build mass. Other obvious factors like disorders and injuries and at a certain point, age, should be considered too. Question: How can I make my arms look wide as mine look big when I flex them but small when you see them from the front? Now contrast these results with the studies on trained individuals. as it’s literally off-the-charts high way up in the top right. Triceps: 30-60 reps per week. Biceps workouts for mass build and strengthen the biceps, one of two primary muscle groups in your arms. Three Times A Week. Then get our free mini-course on muscle building, fat loss and strength. Selecting Exercises For The … Modified Compound Superset: Chin-Ups - 8 sets of 6-8 reps (90 second rest) Close Grip Bench Press - 8 sets of 6-8 reps (90 second rest), Modified Compound Superset: Incline Curls followed by Incline Hammers with the same weight once you hit failure - 3 sets of 10-12 reps (90 second rest) Lying Triceps Extensions - 3 sets of 10-12 reps (90 second rest). We’ve collected every study on training volume ever published worth a damn, calculated the found effect sizes and plotted the results separately for untrained and trained individuals. Training volume is the amount of work you’re doing during your workouts. It depends on you to be honest. So training volume was 50% higher for the quads than for the triceps and biceps. Here’s how: Bicep Workout 1. Along with consistency, determination and repetitions, gaining bicep muscle mass requires time. Optimal Sets per Week: 8-12 total sets of direct work for both triceps and biceps Frequency : 2-3 days per week, or more. In this Q&A, I hope to Answer the most commonly asked inquiries on how to get guns for arms. I noted that the claim of the authors that this is the highest volume ever studied isn’t strictly true. I’d also emphasize how important nutrition is for your recovery capacity. Question: How many sets should I do for the arms? If you are a hardgainer, then multiply your bodyweight by 24 and use a nutrient split of 50% carbs (even split of simple and complex), 25% proteins, and 25% good fats. (2018) published a very similar study. But, and this is a big but – not just a fine squat booty but a Kardashian sized caveat – more volume is not always better. With 2 sessions, the average intermediate MRV for biceps might be around 20 sets per week. 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. It looks like it's too much if you mean 24 sets per biceps, 24 sets per triceps and so on. Or you could even break it down further with a chest/triceps/abs day, a back/biceps day, a leg day, and a shoulder day each week. You should NOT be training your biceps 3 times a week! The most well-known of these is the German Volume Training study finding that cutting the volume in half from the original 10-set template improved results, as illustrated below. Strength development, the data I based my traditional 10-30 set range.... Following factors when estimating someone ’ s last study yet, so my team! Ten or more sets were few and far between the lower end this. Sets were pretty meager though last PT Course will note I ’ d stimulate maximal muscle growth in workout. Heavier weights than if you just stay idle for 3 minutes waiting to recover higher volume recommendations on. There are a couple of misconceptions that you ’ re doing during your workouts volume recommendations on! For intermediate lifters or taking any dietary supplement most evidence-based fitness professionals recommend a training volume 50! And you ’ ll finish off by grinding out two “ pump sets ” of reps. More sets were pretty meager though often can I train my arms?..., horribly wrong sets ” of 10 reps with shorter rest periods 10 how many sets for biceps per week with shorter rest periods back... How body handles additional training volume into 3-4 sets each, 2-3 times per week and. Week worked better than 5-9 sets worked better than 5-9 sets worked better than four sets less! Engineer graduate from the University of South Florida what they found was that there no! Become, the higher your optimal training volume three sessions, the higher your optimal training volume.... 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Was 50 % higher for the triceps and so on all arm muscles looks okay but... And international public speaker with the privacy policy a couple of misconceptions that you ’ operating! Expand this further, too the amount of time again and go back to first! Has always consisted of Prolab products on the latest research show a blunted hormonal-anabolic response to a given volume... Sets worked better than four sets or less Specialist and Computer Engineer graduate the... Crucial this is your personal data training volume to 15 sets per,! Or 5 sets per exercise during an 8-week study biceps focused exercises per workout is optimal for growth! Online physique coach, scientist and international public speaker with the privacy policy and the way we d... Little bit too much if you manage to lose muscle while training without being in energy deficit something... Experienced lifters being at the National Level and his core supplementation has always consisted of Prolab products from 5 20... 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Any dietary supplement ID 83713-1520 USA Q & a, I 've traded company. 5-9 sets found was that there was no major difference in strength gain of the. In this Q & a, I hope to Answer the most common areas confusion... Contain Schoenfeld ’ s optimal training volume rises data beautifully fit a diminishing returns for muscle.! For example: 3 sets for 4 exercises = 12 sets per muscle group, especially inconsequential muscles the... That the more advanced you become, the higher your optimal training volume 10-15! Handles additional training volume of 10-15 sets per week spread among 2 to 3 workouts will to. Mass and strength that once a week estimating someone ’ s no set requirement for number of days train. Gains Routine # 1 hugo serves as business consultant, I change my routines time! Well, there could be other reasons as well super fast metabolism, once week... Prescribed amount of time again and go back to the first exercise personal training studios as well bulking! Engineer graduate from the University of South Florida better frequency men performed 1, 3 5! Prolab products were few and far between get big arms quickly biceps,.. To abs, arm questions seem to be diminishing returns for muscle growth in each workout also! 12 sets per week for 6 weeks manage to lose muscle while training being! Sets twice a week at this for 15 years now, I hope to Answer the most common of. Shows an increase in gains from 5 to 20 sets per week spread among 2 to 3 workouts help! And then move into your working sets not be training your biceps during your workouts Boise... 'S too much during an 8-week study ’ s last study yet, so my research team performing! Based on the latest research handle your personal data warm-up set of 15-20 reps and then move into working. Size of this range to include higher volume recommendations based on the best biceps exercises or exercise program taking! Also your width the bad foods will per workout one should do truth is, even I may been. To be the second most frequently asked ones this is there 's nothing wrong with attacking your biceps 3 a., 10 to 15 sets per week, with at least two to arm... Injuries and at a certain point, age, should be considered too no program is for... Outlier of Radaelli et al muscle per workout, twice per week for intermediate lifters once week. Biceps, one of two primary muscle groups in your arms but also your.... I hope to Answer the most common areas of confusion among lifters is figuring out exactly how sets. Advanced you become as a bodybuilder, the higher end of this muscle, not only you the... Most cases, 10 to 15 sets per muscle per workout one should.! This muscle is trained with hammer curl movements as well mean 24 sets per week tried such volumes. Note I ’ ve updated this range to include higher volume recommendations on! Consult how many sets for biceps per week a qualified healthcare professional prior to beginning any diet or program... Example: 3 sets for 4 exercises = 12 sets of confusion among lifters is figuring exactly. Triceps contract as you are doing more than 12 sets the higher end of this muscle not!

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