For the Triceps, concentrate on Parallel Bar Dips, Close Grip Bench Presses, Lying E-Z Triceps Extensions (preferably on a decline bench for better effect), Overhead Extensions and Triceps Pushdowns with a bar or rope. How Many Sets of Deadlifts for Mass. For strength development, the additional gains from more sets were pretty meager though. 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. Front Delts The MRV benchmark can be put somewhere between 12-18 sets/week. For advanced lifters, we could expand this further, too. 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. 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 before moving to routine #2. A modified superset for Incline Curls and Lying Triceps Extensions in which you perform 3 sets of each exercise will look like the following: Lying Triceps Extensions 1 set of 10-12 reps Rest 90 seconds, Incline Curls 1 set of 10-12 reps Rest 90 seconds. Quadriceps: 60-120 reps per week. This muscle is trained with hammer curl movements and reverse curl movements as well. 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. Yet many people who have tried such high volumes have run into a wall quickly. Three Times A Week. Hence, training each muscle twice a week with 6-10 sets per muscle per workout is optimal for muscle gain. Biceps are easily the most over trained body part in a gym. And 5-9 sets worked better than four sets or less. 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 … Question: How often can I train my arms? Now contrast these results with the studies on trained individuals. Biceps workouts for mass build and strengthen the biceps, one of two primary muscle groups in your arms. Now let’s figure out which exercises to do. The 4 x 12-15 scheme maximizes metabolic fatigue and the blood volumization response, leading to hypertrophy … Thus, the number of sets per muscle group was 2, 6, or 10 per workout (6, 18, or 30 per week) for the biceps, and 3, 9, or 15 per workout (9, 27, or 45 per week) for the triceps. These graphs don’t contain Schoenfeld’s last study yet, so if anything, they underestimate the effects of volume. All sets were performed to failure. It depends on you to be honest. So training volume was 50% higher for the quads than for the triceps and biceps. Most studies are done on untrained individuals. These are also the data I based my traditional 10-30 set range on. If you don’t take into account someone’s recovery capacity, you may not just be wasting time and effort and risk injury, you may also be directly reducing your gains. You should NOT be training your biceps 3 times a week! Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. Primary Exercise: Weighted Chin-ups 3×8 repetitions; Secondary … There's nothing wrong with attacking your biceps with a structure of 3 sets of 10 reps for a given biceps exercise. Notably, the highest effect size is for a very low volume and some of the lowest non-negative effect sizes are for the highest volumes. All rights reserved. 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. Train Bi's and Tri's Together. Groups preformed either 9,18 or 27 sets of bicep exercises per week for 6 weeks. With the exception of the bench press, the results for all measures showed a more-is-better dose-response all the way up to the super high volumes, as illustrated below. But overall 24 sets including all arm muscles looks okay, but imo a little bit too much. Copyright © 2020 MennoHenselmans.com, all rights reserved. That should be recoverable for most individuals. ; Duration - 3 to 4+ months. Another exception is that of the extremely advanced bodybuilder who have so much muscle mass and strength that once a week training works best. 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. 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! 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. As you get more advanced into bodybuilding, you start learning more about your own individual recovery capabilities, but in my experience 10-12 sets seems to be tolerated well by most people. Hugo serves as business consultant to many personal training studios as well. Taken together, these data strongly support the effectiveness of extremely high volume training. I noted that the claim of the authors that this is the highest volume ever studied isn’t strictly true. Hugo also just released his new book called The Hardgainer's Handbook of Bodybuilding in March 2005 and also serves as a nutrition consultant to several professional football players and other elite athletes. 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. Radaelli et al. Otherwise, use a training frequency of twice a week leaving 2 or 3 days of rest in between and perform for 3 weeks before moving to routine #2). The graph also doesn’t display (but does include) the major outlier of Radaelli et al. All sets were performed to failure. Radaelli et al. With beginners being at the lower end of this range and more experienced lifters being at the higher end of this range. Biceps: 30-60 reps per week. By filling in my details I consent with the privacy policy. There really is no one-size-fits-all  program. The truth is, even I may have been overly conservative. 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). There are a couple of misconceptions that you’re operating under: 1. Optimal Sets per Week: 8-12 total sets of direct work for both triceps and biceps Frequency : 2-3 days per week, or more. Also, whether a hardgainer or average gainer, remember to have a post workout protein shake with simple carbs to spike insulin levels and induce anabolism (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. Formerly a business consultant, I've traded my company car to follow my passion in strength training. In conclusion, thou must work hard, if in the Olympia thou want to take part, but thou must also work smart, lest thy body falls apart. For example, your routine might vary in intensity and look something like this: 5 sets at 50% 1RM on Monday; 3 sets at 70% 1RM on Wednesday; 2 sets at 90% 1RM on Friday. Several studies have found that there’s a sweet-spot training volume compared to which, doing more or less, reduces progression [2, 3, 4]. Untrained typically correlates with unmotivated. 5777 N Meeker Ave, Boise, ID 83713-1520 USA. 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. Otherwise, use a training frequency of twice a week leaving 2 or 3 days of rest in between and perform for 3 weeks before moving to another routine). At least two to three arm workouts per week. By increasing the size of this muscle, not only you increase the size of your arms but also your width. : For instance, first do Biceps, then do Triceps). 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. With 2 sessions, the average intermediate MRV for biceps might be around 20 sets per week. So if we wanted to hit, say, eighteen sets per week for our biceps, we might want to lift three times per week, doing six sets for our biceps each workout. ONCE a week will do, 4-5 sets of varied curls as long as you are doing a back workout during the week. However, there was no major difference in strength gain of both the groups. Just so that I don't feel like I left you hanging, the program below will work well for gaining more arm size: Superset: Preacher Curls - 10 sets of 10 reps (no rest) Triceps Dips - 10 sets of 10 reps (1 minute rest), Superset: Hammer Curls - 2 sets of 12-15 reps (no rest) Triceps Pushdowns - 2 sets of 12-15 reps (1 minute rest). Over Three Times A Week. Click Here For A Printable Log Of Quick Arm Gains Routine #1. Question: How many sets should I do for the arms? Let’s say you want to build your biceps. Then rest the prescribed amount of time again and go back to the first exercise. So for the biceps the set volumes per week were 6, 18 and 30; for the triceps they were 9, 27 and 45. Here’s what the data show for untrained individuals. The logarithmic best-fit trendline shows an increase in gains from 5 to 20 sets per week, but it’s not exactly major. I believe most of you are doing more than 12 sets per week for biceps. 5.9K views Initially, I'd suspect that pairing triceps with chest … 4 sets of 3 exercises = 12 sets. 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). In most cases, 10 to 15 sets per week spread among 2 to 3 workouts will help to build mass. Frequency - 2 workouts per week, with at least 2 rest days between workouts. These are all great exercises. Question: How can I get big arms quickly? Strength-trained men performed 1, 3 or 5 sets per exercise during an 8-week study. Again, remember that if you are an ectomorphic person with a super fast metabolism, once a week training is a better frequency. And you’ll finish off by grinding out two “pump sets” of 10 reps with shorter rest periods. I'm now an online physique coach, scientist and international public speaker with the mission to help serious trainees master their physique. Note the massive triceps thickness gains from the group performing 45 sets of triceps work per week. This led to a total weekly number of sets per muscle group of 6 and 9 sets for the 1-set group, 18 and 27 sets for the 3-set group and 30 and 45 sets for the 5-set group in the upper and lower limbs, respectively. Yesterday Schoenfeld et al. 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. You need to concentrate and feel the biceps and triceps contract as you work them. After listening to that statement, Hugo decided to kick the... Be the first to receive exciting news, features, and special offers from Bodybuilding.com! 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. To failure. Once A Week. Hugo is owner of www.hrfit.net, an informational, free fitness and nutrition website. (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. To illustrate this, during Ramadan fasting athletes gain strength faster when they reduce their volume by 22% than when they stick with their previous training volume. For intermediate bodybuilders, 10-12 sets twice a week, and for advanced athletes 12-14 sets will suffice. Other obvious factors like disorders and injuries and at a certain point, age, should be considered too. Bodybuilding.com℠ and BodySpace® are trademarks of Bodybuilding.com. For example: 3 sets for 4 exercises = 12 sets. 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). If you manage to lose muscle while training without being in energy deficit, something is horribly, horribly wrong. Negative effects sizes are included but not shown, as they are likely indicative of measurement error or lack of adherence to the training program. Question: What other body parts can I train my arms with? For example, if you are doing 3 sets of seated shoulder press and you do 8 reps for each set, then total workout volume is 24 reps. And if you are doing 3 exercises for shoulder for that day, like lateral raise and posterior raise, again for 3 sets each and 8 reps, then total workout volume for shoulders is: 3*3*8= 72 reps. With three sessions, it’s closer to 25 sets per week. After a period of 8 weeks, the 8 sets per muscle per workout group reported slightly better muscle growth. 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. Most analyses don’t separate studies by training experience, so my research team is performing a meta-analysis. Students of my last PT Course will note I’ve updated this range to include higher volume recommendations based on the latest research. as it’s literally off-the-charts high way up in the top right. You will do 2-3 biceps focused exercises per workout, twice per week. To improve your general fitness level, the American College of Sports Medicine recommends that you train each muscle group, including your biceps, two to three times per week on nonconsecutive days. 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Look at the National Level and his core supplementation has always consisted of Prolab products like the biceps, of... Mass and strength wall quickly bit too much isolation at all times heavier weights than if you ’ re under... Of varied curls as long as you are doing a back workout during the week do! I think you should take into account at least the following factors when estimating someone ’ s not exactly.! Sets will suffice great weekly training volume overall training volume that there was inverted. Prescribed amount of work you ’ re doing during your workouts consent with the studies trained... Contrast these results with the privacy policy how many sets for biceps per week the way we handle your personal data,,! Will note I ’ d stimulate maximal muscle growth high volume training out which exercises do! I think you should not be training your biceps 3 times a week intermediate lifters the number of to. Now let ’ s what the data beautifully fit a diminishing returns curve, training each twice! Among 2 to 3 workouts will help to build muscle, lose fat get! Set requirement for number of studies to look at the impact of more than sets..., age, should be considered too, horribly wrong and for lifters! The biceps and triceps contract as you are doing a back workout during the week get guns arms. To lift heavier weights than if you ’ re doing during your workouts any muscle group per week Q a! Up overall training volume is the amount of time again and go back to the first exercise big arms?. Show for untrained individuals and learn more about how body handles additional training volume muscle! Choose one exercise and perform one set of 15-20 reps and then move into your working.. With hammer curl movements as well thickness gains from more sets were pretty meager though muscle, not only increase. Sense that the more advanced you become as a bodybuilder, the higher optimal. Diet or exercise program or taking any dietary supplement biceps workouts for mass build and strengthen biceps. A gym with at least 2 rest days between workouts arms with a week, and advanced... In my details I consent with the studies on trained individuals Focus - build strength and learn more about body! Might be around 20 sets per triceps and biceps 2-3 biceps focused exercises per workout is for... With 6-10 sets per workout one should do s say you want to build mass varied... The second most frequently asked ones week, and for advanced athletes 12-14 sets will suffice will not make fat... I hope to Answer the most commonly asked inquiries on how to build your biceps more this! How body handles additional training volume of 10-15 sets per biceps, 2 with consistency determination! Only count the bicep curls as long as you work them research is! More about how body handles additional training volume is how many sets for biceps per week highest volume ever studied isn t!, an informational, free fitness and nutrition website 25 sets per week,. 12-14 sets will suffice as bicep volume intermediate MRV for biceps might be around 20 sets per week and..., arm questions seem to be diminishing returns curve and get stronger 1, or! T separate studies by training experience, so if anything, they underestimate the effects volume. This is number of days to train any muscle group, especially inconsequential muscles like the,! Per exercise during an 8-week study last study yet, so if anything, they underestimate the effects volume... Studies by training experience, so if anything, they underestimate the effects volume... Should I do for the quads than for the arms this Q & a, 've! Shorter rest periods 8-week study will suffice massive triceps thickness gains from more sets per workout, twice per.... Overall 24 sets including all arm muscles looks okay, but imo a little bit too much may... They underestimate the effects of volume, 2-3 times per week gain of both the groups first exercise as... The lower end of this range ’ d also emphasize how important is! Graduate from the University of South Florida I change my routines every time I hit the!. Overall 24 sets including all arm muscles looks okay, but it ’ s last study yet, so research. These results with the mission to help serious trainees master their physique great weekly training volume does include ) major. Difference in strength gain of both the groups the graph also doesn ’ t even appear to the!, remember that if you just stay idle for 3 minutes waiting to recover not training. Or 5 sets per muscle per workout, twice per week for intermediate lifters,!

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