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Quads: 8–20 sets per week with lifts like squats, step-ups, and leg extensions. When it comes to building big biceps, too many repetitions are counterproductive. Biceps: 8–26 sets per week in addition to general pulling work (such as rows and pull-ups). Chest, Shoulders & Triceps – 4 sets of 12-15 reps; Back and Biceps – 4 sets of 12-15 reps Loading used for training the biceps can vary, with the exception of heavy weights (less than 8 reps… 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. I had 16+ inch arms. After 4-6 weeks of this twice-a-week biceps regimen you should see a marked improvement. Solutions. A common and effective approach to doing this is the 3 day split. You should also choose a weight that is challenging, but you are still able to finish the set. I’d count chin-ups as direct biceps work, mind you, along with all of the biceps curl variations. Use a weight you can manage for eight to 12 strict, full reps. Curl slowly. 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. 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. 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). 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. 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. 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. 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. In general, I find that biceps and triceps each grow well with, and can recuperate from, approximately 9-12 working sets per 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. The number of reps can be personalized but should generally be within the 4-6 rep range. 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. Hence, they typically follow a 12- or 16-week periodized program that gets progressively heavier. 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. If you can, go for another couple weeks, as each additional workout will only add to your arm circumference. When training a muscle 2 times a week, the maximum volume is likely to be 10 sets per week (50 stimulating reps). Generally, this is because they use too much weight and perform their reps quickly and with excessive momentum. That means doing sets of 5 reps, 3, and finally 2 and 1. OK. 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