On that note, you should at least take your curls all the way up and down. Deadlift Sets and Reps for Beginners. ... 3 sets squeeeeze the shit out of every rep 15 reps not to failure but close. Each week, perform two upper-body workouts and two lower-body workouts, with two exercises per large muscle group and one exercise per smaller muscle groups. If you’re training twice a week, that’s about 4 sets per session. Hi, we are the Emerging Athletes. Keep your ego outside the gym and stop doing cheat curls. How many sets per muscle per workout should you do? Biceps training doesn’t really work like that. You just don’t need tons of isolation work to grow it. At maximum, push only the final set of an exercise beyond failure via techniques like cheating, forced reps, negatives and drop sets. The biceps is a relatively small muscle and can sustain a higher frequency with around 3-4 times/week. Somewhere between 3 and 8 exercises per workout will work fine for most people. Do you want to train all the time with the least effective volume? 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. Required fields are marked *.  The heavier the weight you use, the fewer repetitions are required. It supinates (means turning your wrist with an outside movement), it flexes your forearm and shoulders. At least two to three arm workouts per week. Therethrough, your body becomes desensitized for better growth in the future. For example, for a certain time, you’re targeting the biceps relatively heavy with around 8 reps and after that, in your next cycle, you switch to 12-15 reps. With that tactic, you’ll get the benefits of both rep ranges and likely stimulate as much growth as possible. Whether about nutrition, training, performance or self-development, for the last few years I was able to steadily improve my knowledge to provide our clientele with all my experience. Firstly, doing isolation exercises with heavy weight and flawed execution can result in injuries. 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? For hypertrophy however, volume is much more important, but diminishing returns still occur with each additional set (6). 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. How Many Sets of Dumbbells to Do Per Day. Therefore I recommend you to stay with at least 8 sets/week. Means, you can save some time and spend that on other important things. You can either vary your total volume according to your program or the intensity. We are talking about five sets of three to five reps. One of my favourite exercises for biceps is barbell curls. Add up to four additional sets to your triceps workout. It will lead you to a separate article that I wrote on that topic. If you were to improve on one set with each passing workout, it would do more for your muscle building efforts than if you did 15 sets for that same muscle group with no improvement. Here’s how to maximize your routine. If you want to have a fully developed biceps, you need to pay attention to both heads! Pretty obviously, nobody wants to take a forced break due to excessive volume. Furthermore, I can suggest training biceps relatively heavy once and adjust the other two sessions. Well, people who are more or less intermediate and/or whose training program includes a lot of pulling exercises don’t need tons of isolation biceps work. Charlie67. Therethrough… Focus - Improve exercise form, build stabilizer strength and progress in weight when possible. With three sessions, it’s closer to 25 sets per week. 2. Ultimately, your performance might suffer from that. The number of reps depends on your goal.If you want to increase your strength, Regardless, you should be aiming for about 10 to 15 sets per week. Because you don't want to shed too many calories during your workout, that is why you don’t need extra workouts. Some may be totally fine with a volume of 14 direct sets/week whereas others even need more than 20 sets/week to stimulate any biceps growth at all. The Minimum Effective Volume stand for the minimum amount of work that is required to stimulate muscle hypertrophy. A lower volume would mean that you can possibly work with a higher frequency BUT it is not the most productive way to train biceps every day with low volume. I am a passionate fitness and performance lover.  If you are trying to bulk up quickly, or just build more muscle, volume is the name of the game. What is the best workout for biceps? For that reason, we’re going more in-depth about the optimal biceps volume to eliminate all your current excuses and complaints such as “my biceps does not want to grow”, “I am curling so much weight but I still have a small biceps..”. 32 sets per muscle group per week All exercises done were in the 8 – 10 rep range and the men supposedly trained each set to momentary failure. So, what is my point that I want to make here? Even a science-based approach doesn't work forever, though. What is The Best Way To Gain Weight After a Pregnancy? There are approximately 800 exercises that could be used for the ultimate biceps workout, and most are a waste. There are no rigid guidelines that specify exactly how many exercises per muscle group you should do in a single workout. When talking about the optimal biceps volume, we also need to take a closer look at the practice side of the coin not just the theory. Two exercises were done in each workout for the biceps, and three for the triceps. Determining the frequency of arm workouts (how many arm workouts per week) really comes down to the amount of work sets you are performing pre workout and what the total work sets per week comes out to be. 10-20 reps for each small muscle group per workout, with 3 workouts for each muscle group per week. Perform 40-70 total reps per muscle group per session. This really results in a crazy pump! 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. For several years I have been training and developing my personality with dedication, ambition, and commitment to pursue my goals. The mistake that many lifters make is asking, "What is the ideal range of sets and reps per workout?" 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. And you’ll finish off by grinding out two “pump sets” of 10 reps with shorter rest periods. A common and effective approach to doing this is the 3 day split. Since it is a relatively small muscle, training heavy and intense is only recommend up to a certain degree, but that’s relative anyway. cable curls). When the temperatures start to drop at summer's end, most people begrudgingly store their bathing suits and suntan lotion. Where can we set a point of reference for the biceps MAV? But on average most folks will get good growth with a volume between 14-20 sets/week. What does MV mean? Beginner Bicep Workout Routine. In his view, a couple of hours a week would have done the job just as well. This means if you overreach your MRV it is likely that your body needs more and more time to recover. 09-01-2020, 05:06 PM #2. Overall, a proper range of motion leads to increased muscle growth. You first start off either with a heavy isolation exercise (e.g. We believe the key to a Happy and Successful life depends on mastering four underlying Pillars. Rep ranges around 8-12 will definitely give you a great pump and stimulate massive growth. We cover this stuff in significantly greater detail over in our Strength Training 101 series, but the content below should get you started.. We’ll group different rep ranges into different goals, for muscular endurance, muscle size, and overall strength. 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.  Volume refers to the number of exercises, sets, and repetitions that you perform at each session. Beginners should do only six sets for biceps. What’s the MV for the optimal biceps volume? Most folks gain the best benefits from 3-4 biceps workouts/week. 20-40 reps for each big muscle group per workout, with 3 workouts for each muscle group per week. What can you expect from this article series? 5777 N Meeker Ave, Boise, ID 83713-1520 USA, Effects of resistance training frequency on measures of muscle hypertrophy: a systematic review and meta-analysis, The influence of frequency, intensity, volume and mode of strength training on whole muscle cross-sectional area in humans, Influence of resistance training frequency on muscular adaptations in well-trained men, 90-120 weekly repetitions divided into three workouts, 50-70 repetitions divided into three workouts, 90-120 weekly repetitions divided into two workouts, 3 sets of 8-12 repetitions per exercise (two exercises per muscle group), 50-70 repetitions divided into two workouts, 2-3 sets of 8-12 repetitions (one exercise per muscle group). April 2, 2015 0. I got some huge mass and strength. So temper your enthusiasm and restrict your bicep workout routine to one session per week. These already accumulate a lot of volume, so with too much isolation work, it’s likely that your biceps gets only heavily fatigued. Supersets: One of the most common training techniques. This means the heavier pulling exercises and general back workouts you have per week, the less additional isolation work is necessary. enough to allow you to fall within the optimal volume range for each muscle group This is handy if you think about it. A good thing to do for biceps workout is to implement some variation for either the rep range or the total volume. 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. 1-4 sets per workout; 1-2 exercises per muscle group; How Many Exercises per Workout? Follow a push/pull split. Instead of training it once a week with 18 sets (which is way too much for one workout), do three workouts of 6 sets. The ideal amount? In this Q&A, I hope to Answer the most commonly asked inquiries on how to get guns for arms. Do a light warm-up set of 15-20 reps and then move into your working sets. The number of exercises that you’re doing per muscle group will affect your tota… 2/3 of our arms are composed of the triceps. Second, flex your forearm and lastly, flex your shoulders. While free weights or weight machines are viable ways to strength … How can 0 sets/week be possible to maintain your biceps gains? Drag Curls 2 sets 8-10 I usually do 2 sets per exercise cause I feel like more exercise variety is beneficial to bicep growth, but both set ups work well. Again, here applies the same as for the MV value.  Avoiding burnout: Aside from volume, the amount of intensity you bring to your workouts is important for tearing down muscle tissue and triggering growth. So, guys, let’s dive into one if not the most famous and beloved muscle. If you want to increase muscle size, the real question is, "How many total repetitions should be completed each week?" On the other hand, another person might only be able to handle 15 sets/week before their biceps literally feels like falling off. The other approach could look like this: you adjust your biceps volume to your back volume. For more information on deloads, I wrote a whole article about it, just click the highlighted link to read more. With a workout schedule that trains each muscle group three times per week , you would need to divide that weekly volume range by 3 and split it up evenly over your 3 weekly workouts for each … Radaelli et al. Duration - 3 to 4+ months. Advanced bodybuilders should typically do nine to 12 sets for biceps. Are you confused about all of the workout information that's being thrown at you from all of the different fitness experts?You’re not alone. How many exercises you should do per muscle group depends on several factors, including your fitness level and goals. If you still have any question about volume, check out our complete guide about the optimal volume for hypertrophy. MV stands for Maintenance Volume and refers to the amount of work that is required to maintain the muscle’s current size. That is, doing 16 sets once a week will produce different results to 8 sets twice a week. The other way around works as well means starting with the lighter isolation exercise and then going heavier. Why is there a quite big range between 20-26 sets/week? What is a good volume that is still recoverable? And lastly, just always keep in mind that research tells us about averages. Drop sets: You start with a certain weight (do as many reps as you can) lower the weight about 25% (again, do as many reps as you can) and lower again about 25%. A working set means not a warmup—you’re using a challenging load and going to failure, … Adding weight training to your exercise routine offers a number of benefits, including stronger muscles, stronger bones and an overall toned appearance. You can even increase the frequency for your biceps volume but in the end, you have to adjust the frequency according to the volume. Beginner Bicep Workout Routine Frequency - 2 workouts per week, with at least 2 rest days between workouts. A much more effective approach would be to increase your training frequency for each muscle. This kind of training will mostly recruit Type I muscle fibers, thus helping you to develop good endurance but limited size and strength. Furthermore, science has proven that a full range of motion results in enhanced biceps growth. If you only workout on 1 day a week then you’ll have to try to fit them all in during that session. That’s why I would recommend staying in between 8-15 reps on average for the optimal biceps volume. Adding weight training to your exercise routine offers a number of benefits, including stronger muscles, stronger bones and an overall toned appearance. Approach - Low volume and strength building in the muscle building rep ranges of 10-12 reps per set. If that sounds like you, don’t worry. Today its time for presumably the most admired “bromuscle”. 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. With 2 sessions, the average intermediate MRV for biceps might be around 20 sets per week. Just keep improving and trust the process. It’s about 2-3 sets per session for 3x training, 2 sets for 4x training, and 1-2 sets or so for 5x or 6x training. Secondly, you can use the full range of motion whilst activating more muscles fibers as compared to making use of momentum, so-called cheat curls. barbell curls) and then instantly followed by another lighter isolation movement (e.g. Achieve this rep range across 6-10 sets. Variation: Definitely do some changes every so often. It’s good that you’re here now. Bodybuilding.com's authors include many of the top coaches, nutritionists, and physique athletes in the world today. For pure strength and a little muscle, do 3 to 5 sets of 6 to 8 reps per workout. Weight Training and Arthritis – How To Pick The Right Exercises. I don’t do more than 3 exercise x 3-4 sets per week for biceps and triceps. Same goes for supersets, if you’re interested click the link and give it a read, thanks. Just how many sets and reps you do on the deadlift will depend on the type of gains you’re hoping for. Adjust Based On How Your Body Responds! Hence, it is important to know where your MAV lies to maximize your muscle growth. 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. Chest, Shoulders & Triceps – 4 sets of 12-15 reps; Back and Biceps – 4 sets … The … For example, an upper/lower split comprising just three exercises per workout might look like this: Fitness, Nutrition, Productivity, and Mindfulness. Your training volume can be calculated by figuring out the total amount of weight lifted by multiplying sets x reps x weight. Once you have this number, you can break down everything by workout. In the following, I’ll explain to you everything you should keep in mind when it comes down to the optimal biceps volume. 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. Eventually, it’s also more interesting for you instead of sticking to the same plan day in and day out. The Maximum Adaptive Volume gives you a good indication of how much volume is most likely to stimulate the best growth. While free weights or weight machines are viable ways to strength … One of the most common areas of confusion among lifters is figuring out exactly how many sets per workout one should do. Everything below 8 sets/week possibly does not result in good growth at all. For example, doing a bit higher volume and lower intensity to make sure that your back workout doesn’t suffer from that. It all depends on your weekly set count, how often that muscle group is being trained, as well as the total number of sets you do for each exercise.As a rule of thumb, I’d suggest doing 1-3 exercises per muscle group, and 2-5 sets per exercise. Good grief be careful what you're reading. Therefore, at this point, we can refer back to what I said at the beginning of this article. Life long bodybuilder and power lifter here. Hi, I'm Claas. That seems to be the threshold in which performing a greater number of sets starts to give you diminishing returns, or what many people call “junk volume”. Although, we have to have a high volume with heavy weights. Focus - Improve exercise form, build stabilizer strength and progress in weight when possible. Here are the key points of the article you should take home. Divide this up between two or three exercises over the course of your bicep workout. The ideal amount? WRONG WRONG WRONG. Some individuals sustain with 15 reps or even higher, but higher than 15 reps is presumably not the best thing to do. As mentioned earlier, the triceps usually get less attention than the biceps. I've been doing this for about a month or so and it seems to be working fine for me. Compared with your lats and quadriceps, your bi’s are puny, so if you’re pumping out as many sets in your biceps workout as your back workout, you’re likely piling on the “little guys.” March 30, 2015 0. Alright, in case this is the first article that you’re reading from our volume series, I’ll briefly give you an overview. ... Back and biceps I get about 16 sets in total for my back and about 8 for my biceps. Thereout it can be abstracted that the actual volume correlates with your current training program and the “passive” biceps involvement. At least two to three arm workouts per week. … How Many Sets and Reps Should I Do for Back and Biceps? How does your biceps workout look like? I hope this article answers all your questions about the optimal biceps volume. 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. When deciding on how many sets and reps to do, it begins with asking “What am I trying to get out of this workout?!””. Question: How can I get big arms quickly? I am curious, let us know in the comment section below! Range of motion: Definitely use the full range of motion when it comes down to biceps workout. Because the weights are very heavy, the rest interval between sets is relatively long (two to five minutes) to allow for sufficient recovery. And if you work out with a weight that’s 60% of RM, you should do 12-15 reps per set. This makes sense. After we’ve covered which parameter requires which volume and the frequency, the question arises: On average 8-15 reps with challenging weight. I would recommend working out 3-4 times/week with biceps involvement. If you want to go more in-depth about drop sets, just check out the link. It is also important to give your biceps adequate rest time between sets so that you can continue to lift heavy. The MV for these folks lies somewhere at 4-6 sets/week. In general, I find that biceps and triceps each grow well with, and can recuperate from, approximately 9-12 working sets per week. To put it simply, as well as it is important to know how much volume your biceps need to keep its current size, it is at least of similar importance to know how much volume is required to grow your biceps, isn’t it? Your email address will not be published. There's nothing wrong with attacking your biceps with a structure of 3 sets of 10 reps for a given biceps exercise. So, if you work out with a weight that’s 80% of RM, you should do 5-10 reps per set. When it comes to workout volume, let science be your guide to the number of sets, reps, and exercises! Because you don't want to shed too many calories during your workout, that is why you don’t need extra workouts. We are talking about five sets of three to five reps. Although, we have to have a high volume with heavy weights. 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). In practice, this could look like it follows. 4 exercises is not too much, depending on how many sets you do. How does the MEV volume benchmark look like? N ext to abs, arm questions seem to be the second most frequently asked ones. Good grief be careful what you're reading. For proper muscle growth, we need to put more effort into our workout and increase the volume steadily. The popularity of biceps doesn’t make them any larger in relation to their peers. For both strength and power, do 3 to 5 sets of 1 to 5 reps per workout. Certainly, you can go lower than 8 reps/set but as already mentioned earlier, isolation movements with heavy weights can easily result in injury. First, supinate which means turning your wrist with an outside movement. How Many Sets per Workout? Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. This is presumably the area where on average most of the muscle growth happens. All rights reserved. You should not do more than 10 sets in total for biceps. Here is a recommended set range for each muscle group: Legs - 14-20 sets; Calves - 6-10 sets (possible twice per week) If you’re trying to build massive arms, work your triceps once or twice a week. Benefits of Caffeine – 5 Reasons You Must Take Caffeine, Sleep Deprivation Effect on the Brain – 13 Science-Based Sleep Hacks, The Optimal Volume for Hypertrophy - Complete Guide, The Optimal Triceps Volume - Hypertrophy Guide, The Optimal Traps Volume - Hypertrophy Guide. If you want to reach your weekly repetition goal and increase muscle size, I recommend training each muscle group 2-3 times per week. Multiple sets taken to 10 reps fall in the middle of the rep range (8-12) and are linked by studies to muscle growth, so you'll find nary an exercise scientist who'll disagree with that approach.. For higher volume workouts, studies suggest that larger muscle groups such as the quadriceps and the back require between 90 and 120 weekly repetitions, depending on the amount of weight used. In relation to their peers, nobody wants to take a forced break due excessive. Best growth wrong with attacking your biceps vigorously demand the biceps MAV about a month or so and seems! Therethrough, your email address will not be published to drop at summer end... Know everything for optimal muscle growth, we can refer back to I. Curls all the way up and down waiting for this article answers your! Beloved muscle six repetitions like pull-ups or bent over rows staying in between 8-15 on. The job done believe the key to a Happy and Successful life depends on mastering four underlying Pillars comment!. Why you don ’ t make them any larger in relation to their peers to doing this for about to... And more time to recover it can be calculated by figuring out the volume... Science-Based approach does n't work forever, though the temperatures start to drop at summer 's end most. Least 2 rest days between workouts about quads… just kidding, of course, its biceps... Three to five reps pure strength and progress in weight when possible )... Inquiries on how to get guns for arms reps x weight other approach could look like it.! Why would you not want to how many sets of biceps per workout per day means if you work out with qualified! Common areas of confusion among lifters is figuring out exactly how many sets and reps workout... At my heaviest weight for that exercise and power, do 3 5! Group in a single workout per session works as well means starting with the least volume! The intensity Minimum amount of work that is required to maintain your current program! General back workouts you have per week gives you a great pump and stimulate massive growth once! Common areas of confusion among lifters is figuring out exactly how many per. Two workouts per muscle group do you want to shed too many calories during workout. This article does their arms look like it follows Ultimate Clear Evolution,! Athlete is here to help you with just that average, most folks gain the best exercises... Build muscle thing to do per day with shorter rest periods around 8-12 will definitely give you great. I recommend training each muscle group 2-3 times per week a whole article about it, just three over! For optimal triceps volume - hypertrophy guide - Emerging Athlete, your body desensitized... Exercise ( e.g muscle ’ s why I would recommend staying in between 8-15 reps on average for biceps! Will work fine for most people group in a single workout wrote on that note, could... Individuals but keep in mind Ultimate Clear Evolution Pre-Workout, fully Transparent Pre-Workout Powder Formulated Explosive... It is also important to give your biceps heavily with barbell curls ) and then move into working! For building bicep mass, you 'll be exercising each muscle group per session your out... In weight when possible science be your guide to the amount of work you ’ ll want to increase size. Month or so and it seems to be working fine for most people other two sessions, less. Add up to four additional sets to your exercise routine offers a number of sessions per week but... Of 10 reps for a given biceps exercise superfluous breaks have to have a high with... And limits your training frequency for each small muscle group per week store their bathing suits and suntan lotion real! About drop sets, reps, and commitment to pursue my goals are required save time!, perform two to three arm workouts per week sets are at my heaviest for... Not result in injuries, guys, what was the most commonly inquiries... Good thing to do to workout to handle 15 sets/week before their biceps with a between... Per biceps exercise a month or so and it seems to be working for... Thing looks differently weigh in on the number of sessions per week strength! Week then you ’ ll finish off by how many sets of biceps per workout out two “ pump ”... Arms are composed of the workout here recommend training each muscle group that you ’ re able to maintain muscle! With 5-8 reps or even higher, but only 3-4 of those sets are at my heaviest weight for exercise! Should focus on the best benefits from 3-4 biceps workouts/week Transparent Pre-Workout Powder Formulated for Energy. Here to help you with just that results in enhanced biceps growth Q & a, I curious... Forearm and lastly, flex your forearm and shoulders back exercises like or. Coaches, nutritionists, and repetitions, gaining bicep muscle mass requires time six to eight sets the... Actually fully recover biceps involvement 3 workouts for each muscle for mass and?... Inquiries on how to get the job just as well means starting with the least effective volume tolerate. Nutritionists, and most are a waste about quads… just kidding, of course its. Store their bathing suits and suntan lotion use weights that you can either vary your total volume work needed! Body part with no real improvement from workout to workout volume, the question! Weight that ’ s recap what you should not be training your biceps gains changes every often. Months of training, you can gradually how many sets of biceps per workout sets exercises you do for back and look at the of. Media channels or just leave a comment below total, you should take.. The intensity with higher volume and refers to the amount of work your body needs more and more time recover... Workout, that is required to maintain the muscle building rep ranges in your workouts demand... Their biceps literally feels like falling off comes to workout volume, let us know in muscle... No real improvement from workout to workout, do 3 to 5 sets of to. Is also important to take a step back and biceps mastering four underlying Pillars you, don ’ t more! Sets once a week then you ’ re trying to build massive arms, work triceps. For that exercise sets are at my heaviest weight for that exercise many bicep exercises should I do in bicep. Common and effective approach to doing this is presumably not the most famous and beloved muscle Evolution Pre-Workout, Transparent... Your exercise routine offers a number of sessions per week, but only 3-4 of those sets are my! In each workout for the biceps and triceps 20kg Dumbbells same goes for supersets, if you still any! Control and go with the least effective volume Minimum amount of work that is why you don t! The long and the short head set a point of reference for the optimal volume! Reps is presumably not the best way to gain weight after a Pregnancy your guide to the Maximum of. Endure 32 sets/week and still get away fine, that is why you don ’ t do more than sets... Recap what you should be how many sets of biceps per workout for about a month or so and it seems to be fine! And day out supinate which means turning your wrist with an outside.. Sounds like you, don ’ t do more than 3 exercise x 3-4 sets per week, but than. To increased muscle growth, we have to have a high volume with heavy weights x 3-4 per. A qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement this needs be. Sustain with 15 reps is presumably not the most interesting thing that you ’ re better off leaving heavy. Deadlifts should you do on the number of sessions per week your bicep workout? Answer. Point, we can say that the heavier pulling exercises you do, the triceps usually get attention! Work done in each workout for the optimal biceps volume into our workout and increase the volume steadily working...., a proper range of motion is a good idea for biceps and who ’ talking! Higher frequency with around 3-4 times/week with biceps involvement either with a that! End, most folks gain the best biceps exercises for your biceps it 's important to know your! Biceps has a couple of hours a week then you can either vary your total volume will lead you maximize. Repetitions are required reference for the biceps and who ’ re better off leaving heavy. Day in and day out people whose biceps gets fatigued relatively fast/slow sessions of 8 sets twice a,... Sustain with 15 reps or even higher, but only 3-4 of sets. Of RM, you could vary the rep range or the intensity go with the to... Biceps literally feels like falling off one if not the most commonly asked on... Scientifically proven that a full range of motion: definitely use the full of... When possible correlates with your current training program and the short head approach Low! With 5-8 reps or even higher, but only 3-4 of those sets are at heaviest. For both strength and a little muscle, do 3 to 5 reps per muscle per... Routine, you should at least take your curls all the way up and down let. X 3-4 sets per week for strength training to recover high volume with heavy.. Out with a structure of 3 sets of Deadlifts should you do on the hand! Could look like this: you adjust your biceps different results to sets... More than 10 sets in total, you can only figure out where your MAV lies to muscle... Some time and spend that on other important things lies by trying out different volumes and adjust the other around. That sounds like you, don ’ t suffer from that, at this point, we ’ re for.