If you follow these rules, you will be on your way to re-igniting muscle growth! Beginners could probably do just 1 set each. Some coaches feel that only training compound movements is sufficient to increase biceps and triceps strength and size. This can often be done splitting up overall training volume into 3-4 sets each, 2-3 times per week. When it comes to developing the optimal training program, there’s several variables that need to be considered. Many lifters who struggle with increasing arm size and strength are left scratching their heads, mindlessly slaughtering their arms with unnecessary training volume, or worse: accepting their fate. I wouldn't have the arms that i … Sports Performance Factory LLC P.O. I generally do 2 sets each on curls/pressdowns. Another sign is that your arm muscles will be very sore from the last workout and continue to be sore for several days after your workout. When your body becomes overtrained, a common issue is hitting a plateau. Combining exercises in a supersetting motion can increase muscle growth, especially when performing movements that target different aspects of the triceps. I do 4 sets of 8-10 reps for each exercise for my biceps (16 total sets per workout). Personally I would focus on cgbp for triceps with an isolation and barbell curls for biceps with an isolation. Renaissance Periodization. After about four weeks of doing this, add a little more volume (a work set or two per week) if you're still … Overtraining refers to a situation where your training sessions supersede the capacity of your body so that it becomes difficult to recover sufficiently between workouts. World records, results, training, nutrition, breaking news, and more. Break up all of the muscle groups over the course of 5 days for a great way to structure an effective workout program. Below are a few other variables you can do to increase muscle growth and biceps activation without having to increase your total sets of direct biceps training. Train each muscle group only once per week and focus on a maximum of 60 minutes per workout. Renaissance Periodization. I’m going to say that you probably don’t need anymore than 6 to 8 work sets per body part to build quality muscle mass. 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. https://renaissanceperiodization.com/bicep-training-tips-hypertrophy/, https://renaissanceperiodization.com/triceps-hypertrophy-training-tips/, https://www.ncbi.nlm.nih.gov/pubmed/16095407, Rogue Fitness Announces “50 Cal Challenge” Winners and Prize Money, Powerlifter Dmitry Nasonov Deadlifts 405 Kilograms for New ATWR at -83 Kilograms, Throwing Down the Hammer (with Steph Hammerman), USAPL Announces Adaptive, MX, Para Bench, and Raw with Wraps Categories, Report: Russian Weightlifter Tatiana Kashirina Suspended After Doping Suspicion, The Best Barbells For Training, Weightlifting, Powerlifting, and More, The 12 Best Creatine Supplements on the Market, The 12 Best Pre-Workout Supplements on the Market in 2020. Dr. Lehman GJ. Hit it hard and then let your muscles get plenty of rest so they can grow. All Rights Reserved | About Us | Contact Us. Your current workout regimen consists of way too many sets for your biceps. Two things i know: 1. Look up Brian Alsruhe on YouTube, his arm training video will show you what I’m on about. However, my arms don’t seem to be growing like they should. In extreme cases of overtraining, you may suffer from anxiety and depression. 10, 12, or 15 reps depending on the cycle. It is never too late to reverse the effects of overtraining. Your prob hitting close to or more than 40 sets per week on arms. This means absolutely no exercise at all! Yes, my gains have been good(no numbers). ShapeFit.com is dedicated to providing health and fitness information to people so they can live a healthy lifestyle. Box 5054 Westport, CT. 06881 Divide your sets up using these guidelines in the context of 3 full-body workouts per week. Other factors such as a poor diet can add to overtraining issues due to insufficient nutrients (protein, carbs, fat) being consumed. 8/19/2005. Keep in mind that our bodies become accustomed pretty quickly to the same routines, so it’s a good idea to continue advancing often by adding a bit more weight. They are so overworked that they have basically stopped growing and plateaued. Consider aspects of your life such as your free time, your training goals, your level of fitness and the type of job you do. not a good idea let urself recover. Cut your overall sets down for 1-2 per workout for your biceps and take a few additional weeks just to make sure you do not trigger any further overtraining issues. They would work chest in the morning, their back in the afternoon, and their shoulders in the evening. Adding size is challenging and will require time and consistency to see results. You should NOT be training your biceps 3 times a week! Calories Per Day Calculator – How Many Calories Do You Need? Combining exercises in a supersetting manner can increase muscle growth, especially when performing movements that target different aspects of the biceps. Do a light warm-up set of 15-20 reps and then move into your working sets. (. Take 2 weeks off of training and take a break. This will easily lead to overtraining issues and your arms will not grow at all because you’re not giving them enough time to rest and recover after each workout. Note, for best results do not do this same workout on both days, but rather choose slightly different exercises on the second day to add variety to your training program. How many of those sets take your body to its maximum work threshold? You can do 50 sets if you want to and you still won't get as big of arms as you would doing 4 sets the way I described. Before diving in, make sure you check out the great video discussing this topic from Jeff Nippard below! It’s all about intensity and it’s those sets that really challenge your body and basically force it to grow. 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. overtraining 2x a week? Adding weight training to your exercise routine offers a number of benefits, including stronger muscles, stronger bones and an overall toned appearance. Healthy Lifestyle Inspiration – Get Inspired To Live a Healthy Life. If you are training each muscle group/body part (about) twice-per-week, you would do: 30-60 reps for each big muscle group per workout, with about 2 workouts for each muscle group per week. Sometimes, the answer is not always more reps and sets (volume), but simply reworking the program. That’s 60 sets per body part, per week. Chances are you’re going to see better results with at least 10 sets per muscle group per week than you will with 5-9 sets. It is also important to note that if you are performing pressing and pulling compound movements, and the arms are being highly utilized, you may actually be doing the compound movement incorrectly. You should never train a muscle group if you’re experiencing soreness in the area. The latter requires a little bit more work because it has three heads and accounts for a larger part of the upper arm. Have issues feeling the triceps? Fix Knee Problems – Remedies for Tendonitis and Stiffness, Take a Stress Test – Overtraining Can Lead To Adrenal Fatigue, Exercise Programs – High Impact vs High Intensity Training, Iron Cross Squats – Quadriceps Exercise Guide with Photos, Weight Loss Stories – Corinne Michelsen Lost 140 Pounds, 5 Fat Burning Secrets – Tips To Burn Fat and Lose Weight Now. https://youtu.be/y8hYlngzt8U For intermediate bodybuilders, 10-12 sets twice a week, and for advanced athletes 12-14 sets will suffice. An intermediate (2–8 years) would be doing anywhere from 6–12 sets And a very advanced lifter (8+ years) would be completing 12+ sets Dr. Mike Isreatel. You may also notice that you do not have enough energy during your workout sessions. 4/19/2017. 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). This is a very effective approach for men 50+: Monday – 4 sets per body part (chest, back, legs, shoulders, arms) – 5-8 rep range. enough to allow you to fall within the optimal volume range for each muscle group The researchers compared training each muscle group once a week with 16 sets per session, or twice a week with 8 sets per session. I thought with this amount of training, my biceps would easily get bigger. And those guys were doing 20 sets (or more) per body part. But I can’t tell you exactly how many sets to do. If you are a beginner (under 2 years) you only need to be doing 3–6 sets per workout, especially if you are training twice per week. Complete about six to eight sets for the biceps. Wednesday – 4 sets per body part (chest, back, legs, shoulders, arms) – 12-15 rep range Of course, many of the guys back then would spend half the day in the gym. Heres how many days a week should one train arms for maximum biceps and triceps growth. I do maybe 6-9 sets of arm iso per week, & that’s only because I have a unilateral deficiency. After 2 weeks, slowly get back into the gym and start training but don’t overdo it. CALL TO ORDER: 888-4-ATHLEANX 888-428-4532. I have trained in all sorts of ranges for experimentation purposes. First, you will notice that you are simply not growing and getting any bigger. Technique is key. Many coaches debate if there’s a point in doing more than 10 sets per week, so 45 sets to failure sounds ludicrous in contrast. Generally speaking, each head of the deltoid can be 8-12 total sets per week. To failure. Employ full range of motion sets to maximize the stretch and muscle damage on the triceps. After 8 weeks, they found that the 8 sets per session group experienced similar but slightly greater muscle growth. Then for lighter days you can do 3–4 exercises of 4–3 sets for about 10–15 and sometimes even 20 reps. In the below sections we will assess total training volume per week, how that impacts training frequency, and why some lifters who are already training the arms directly may benefit from decreasing training volume and/or including more advanced training techniques (rather than simply adding more training volume). This means you fail to make any gains in muscle size or strength despite continuous training sessions. Muscles grow outside of the gym, not inside. For example, pairing a preacher curl and a seated incline curl. Below are a few other variables you can do to increase muscle growth and triceps activation without having to increase your total sets of direct triceps training. While free weights or weight machines are viable ways to strength … This means that you are training too much and too hard with not enough time to fully rest and recover. Answer: For absolute beginners, 4-6 sets twice a week works best. A narrower grip in the close grip bench press has been shown to increase triceps activation vs a standard, shoulder width grip. I’m really hitting my guns hard every workout but I’m not growing at all! Before you jump into more curls and pushdowns, it is important to dissect your training program to determine if your exercise selections, repetitions ranges, and loading are optimal for eliciting muscle growth. Start your workout with a heavier curl movement, like the barbell curl using a rep range of 6-8 repetitions. A beginner in the gym will need to build up a base so they can have the ability to handle higher workloads. For example, if your goal in a row is to maximize back development and your biceps are on fire, odds are you are not effectively training the back. The MRV depends highly on the number of sessions per week. That said, to optimally develop the arms, dedicated arm training is necessary. In fact, you could probably tolerate three sessions of 8 sets. My goal is to build huge muscular arms, so I have been training my biceps 3 times per week and doing 4 different exercises each workout. I also suggest that the week after week six you take it fairly easy on your arms and train them just once that week before getting back into any serious training programs. Eccentric training, especially after heavier concentric work, can optimize muscle growth and increase protein synthesis. There are several symptoms that indicate you may be overtraining. Since you are currently not growing or getting any bigger, its probably smart to take some time off since it sounds like you are severely overtrained. You’re overtraining your biceps big time! The views expressed on this site may come from individual contributors and do not necessarily reflect the view of BarBend or any other organization. How Many Sets Per Muscle Group: Here Is The Schedule Choosing a workout schedule and sticking to it is key for making gains. For some people and in some muscle groups, even higher training volumes may be useful. Sure, having big biceps and thick triceps can improve overall strength and performing in movements like the bench press and pull-ups, but they can also command respect as you walk down the street. ... but understand that “two sets” means work sets and doesn’t include however many sets you need to warm up and build up to the weights you want to use for a particular lift. The first one is for beginners, focusing on larger compound movements and isolation exercises to increase overall strength and muscle mass. Compound movements like vertical overhead pulling (pull-ups, chin-ups, lat pulldowns, etc), rows, and presses (bench press, overhead press, etc) all call upon the biceps and triceps to assist in movement execution. MONDAY – FRIDAY: 8am – 5pm EST. You need to let your body fully recover and get itself out of this condition. on March 25, 2015. 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. Add up to four additional sets to your triceps workout. With 2 sessions, the average intermediate MRV for biceps might be around 20 sets per week. While it can help to add variety to training, a very narrow grip was may negatively impact biceps engagement. At least two to three arm workouts per week. How many sets should I do for the arms? 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. As mentioned earlier, your diet may play a big role in developing overtraining issues. A great way to structure your workouts is by using a split routine where you train only 1-2 muscle groups per workout. Your energy levels may drop throughout the day as you go about your daily routine. The influence of grip width and forearm pronation/supination on upper-body myoelectric activity during the flat bench press. The bottom line to avoid overtraining is to simply rest and let your body recover. This is dependent on the amount of volume per day If the deficiency of these crucial nutrients is great enough, you may even notice a decrease in overall muscle mass. Overall calorie intake, protein, carbohydrate and water intake are major factors to consider. Both the intermediate and advanced athletes will often have trained the triceps and biceps through other movements like pull-ups, chin-ups, presses, and rows. My goal is to build huge muscular arms, so I have been training my biceps 3 times per week and doing 4 different exercises each workout. 1/16/2017. Want more arm exercise guides, training tips, and workouts? I do 4 sets of 8-10 reps for each exercise for my biceps (16 total sets per workout). For this reason, training the arms (in addition to volume of training pulling and pressing movements) 2x a week directly can serve as a beneficial starting point. Your email address will never be sold or shared with anyone. The biceps and triceps, like other muscle and will need to have a foundation before jumping to higher frequencies. Along with consistency, determination and repetitions, gaining bicep muscle mass requires time. The second day would use slightly less volume (1-2 exercises for 2-3 sets per movement). If you are doing heavier sets I would recommend 2 exercises of 4 sets for 6–10 reps. Hammer curls and barbell curls are great for when you want to go a little heavier for arms. 4 sets of each compound and increase the weight when you complete the reps with the same weight. I find it extremely difficult to…, Do you ever get out of bed and begin eating healthy and exercising with no…. How Can I Tame My Intense Sugar Cravings? 20-30 Total: Rope Push-Downs (1 rest-pause set for 30 – 40 total rep.s): 30-40 Total Super-Set (Use the same weight for each exercise, and aim to hit failure between 10 and 20 reps.) That said, some lifters may find discomfort taking a very narrow grip. BarBend is the Official Media Partner of USA Weightlifting. Both workouts train the biceps and triceps each with none (9) direct working sets of volume, making this a standard 2-day arm workout routine. Too narrow of a grip will limit muscle engagement of the biceps. In general, I find that biceps and triceps each grow well with, and can recuperate from, approximately 9-12 working sets per week. With three sessions, it’s closer to 25 sets per week. The intermediate workout employs more advanced exercises and techniques to optimize muscle growth. Train each muscle group only once per week for the best results. Rest 30 to 90 seconds between sets and choose a weight that allows you to perform the recommended number of repetitions while challenging your biceps. While this can be highly effective at increasing foundational size and strength, lifters and athletes looking to maximize overall arm development will need to add direct arm training movements into their training program. At…, I just love sugary snacks, pies, cakes and candies! Arms and Legs on Tuesday, Thursday and Saturday. The bicep is smaller and has only two heads. Join over 175,000 ShapeFit subscribers who are receiving our free weekly fitness newsletter and learn how you can build more muscle, burn off body fat and get into the best shape of your life! It depends what stage you are at within your training journey. Dr. Mike Isreatel. Am I Overtraining My Arms with Too Many Sets and Reps? Keep your repetitions between 6-12 per set for hypertrophy (muscle growth). Training the arms is for more than vanity. Exercise Advice: This is a combination exercise which works your quadriceps as well as your…, Name: Corinne Age: 31 Family Status: Single Occupation: Registered Nurse Location: California Height: 5’4″ Starting…, According to the National Center for Health Statistics, Americans are getting fatter every year. Try adding 2-3 reps of eccentric barbell curls after the heavy curls early in the workout. If this is the case, find a more coforablt grip on the wrist/shoulder, which is often still more narrow than your standard bench grip to limit wrist and/or shoulder injury. This article will dive into the topic of how often to train the arms, common arm training misconceptions, and arm training guidelines for beginner, intermediate, and advanced lifters. However, the main cause of your overtraining issues deals primarily with doing too many overall sets with limited rest periods. When you are out of the gym, try to relax and make sure to nourish your body with nutrient dense whole foods high in protein, clean carbs and healthy fats which will help to fuel your body optimally so you can train hard and recover fully! BarBend is an independent website. This significantly increases your weekly training volume (24 sets vs. 18 sets) while more evenly distributing your training. When deciding on how many sets and reps to do, it begins with asking “What am I trying to get out of this workout?!””. For example, pairing triceps overhead extensions with dips, each working different muscle groups of the triceps. His arms are enormous for someone who doesn’t give a fuck about arms. I do them on push or pull day at the end, with routines built on big compounds that hit the arms anyway. Optimal Sets per Week: 8-12 total sets of direct work for both triceps and biceps Frequency : 2-3 days per week, or more. Cool. Instead of training it once a week with 18 sets (which is way too much for one workout), do three workouts of 6 sets. 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. What am I doing wrong? Training experience. This in itself is an issue, and should be addressed by decreasing loads and increase the lifters ability to isolate the back muscles (or whatever muscle group is being trained) to a greater degree. However, my arms don’t seem to be growing like they should. Biceps Training Tips for Hypertrophy. In fact, a study by Brigatto and colleagues tested the exact above example. You may also find its difficult to sleep at night with periods of restlessness. Here is a recommended set range for each muscle group: Legs - 14-20 sets; Calves - 6-10 sets (possible twice per week) But if i told you what i'd consider good gains on a year basis these days, i'd probably throw you off weightlifting. Triceps Hypertrophy Training Tips. Which Exercises Will Help Reduce My Big Breast Size. To build bigger muscles, do your biceps routine only one day per week. Join the BarBend Newsletter for everything you need to get stronger. How many times per week should I lift weights? There is no one-size-fits-all answer here, as training frequency is highly dependent on availability to train, overall training volume per day, and the ability to recover. The type of job you perform may either be office based or manual, and this will determine the amount of energy available for workout sessions. Done that way I believe that's plenty for almost any lifter. We wish you great success in reaching your health and fitness goals! Join the BarBend Newsletter for workouts, diets, breaking news and more. 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. Here are a few key points to keep in mind when strengthening the arms. Most often, when a person hits a plateau, he or she will actually start working out more because they think they are not working hard enough. Where does this contrast come from? Contact Us. if your incorporating different body parts in your workout such as back, working back involves using your biceps to pull your body up therefore your actually will be working 3 times a week unless u work arms on back aswell which will take to long and possibly effect ur workout. For instance, a person working at a construction site for 8 hours a day and also lifting weights for 5 days a week will have a much higher chance of overtraining which ends up with little or no results. ShapeFit has thousands of pages of fitness content with fun and interactive tools to help our visitors lose body fat, build lean muscle and increase their energy levels. Workout #2; Week 1: Exercise: Sets: Reps: Incline Dumbbell Curls (1 rest-pause set for 20 – 30 total reps. Use strict form!) Below are two sample arm workouts to target the biceps and triceps in the same day. ShapeFit is a health and fitness company dedicated to providing the best exercise, nutrition and wellness information and resources to help our visitors get in shape, stay fit and live a healthier and happier life! You can unsubscribe at anytime. 15-30 reps for each small muscle group per workout, with about 2 workouts for each muscle group per week. 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’. Training each muscle group twice per week. Journal Strength and Conditioning Research. How Many Sets of Dumbbells to Do Per Day. We hate spam! This is a huge mistake and is among the major causes of making overtraining issues even worse. That's why you'll be training arms three times per week in weeks three through five and then switch it up to just once per week in week six. Nor can anyone else. Check out some of our most successful biceps and triceps resources below! Should one train arms for maximum biceps and triceps resources below more advanced exercises and techniques to optimize muscle!... Get back into the gym, not inside diets, breaking news and more arms are enormous someone! Always more reps and then move into your working sets of 3 full-body workouts per week will be. & that ’ s closer to 25 sets per muscle group if you ’ finish! Overall strength and muscle damage on the amount of volume per day on March,. Probably tolerate three sessions, it ’ s all about intensity and it ’ 60! Built on big compounds that hit the arms best results handle higher workloads overtraining, could. Groups, even higher training volumes may be useful training, especially when performing movements target! With limited rest periods are enormous for someone who doesn ’ t give a fuck about arms all! Focus on cgbp for triceps with an isolation the bottom line to overtraining. Toned appearance one day per week should I lift weights sets ” 10! Movement ) of bed and begin eating healthy and exercising with no… and those guys were doing sets. 12-14 sets will suffice increase muscle growth set for hypertrophy ( muscle growth the flat bench press has been to... They would work chest in the close grip bench press larger compound movements sufficient... After heavier concentric work, can optimize muscle growth, especially when performing movements that target different of. Also find its difficult to sleep at night with periods of restlessness tell you exactly how many do! But I ’ m on about increase the weight when you complete the reps with the same.... The number of benefits, including stronger muscles, stronger bones and an overall toned appearance you! Here are a few key points to keep in mind when strengthening the arms don ’ t to... Overtrained, a study by Brigatto and colleagues tested the exact above example may find taking..., their back in the workout eccentric barbell curls after the heavy curls early the! Limited rest periods different muscle groups over the course of 5 days a... Calories do you ever get out of bed and begin eating healthy and exercising with no… day! And it ’ s those sets that really challenge your body becomes overtrained, a by. Your daily routine focusing on larger compound movements is sufficient to increase biceps and triceps below. Curl and a seated incline curl and techniques to optimize muscle growth a workout Schedule and to... A huge mistake and is among the major causes of making overtraining issues deals primarily with too... 15-20 reps and sets ( volume ), but simply reworking the program not.... Set for hypertrophy ( muscle growth can be 8-12 total sets per movement ) workout. Triceps, like the barbell curl using a rep range of 6-8 repetitions 3-4 sets,... Fully recover and get itself out of bed and begin eating healthy and exercising with no… higher training volumes be. This topic from Jeff Nippard below guidelines in the close grip bench press has been shown to increase overall and... When your body and basically force it to grow arm day, just. Rest so they can grow maximum of 60 minutes per workout ) plateaued. This condition s 60 sets per body part, per week on arms a base so can... Give a fuck about arms s several variables that need to have a foundation jumping... Big Breast size pronation/supination on upper-body myoelectric activity during the flat bench press has shown... Shared with anyone some coaches feel that only training compound movements and isolation exercises to increase overall strength and.... Do not have enough energy during your workout with a heavier curl movement, like barbell! His arms are enormous for someone who doesn ’ t overdo it enough, may... Days a week this means you fail to make any gains in muscle size or strength despite continuous sessions! 15-30 reps for each small muscle group: Here is the Schedule Choosing a workout Schedule and sticking to is! But simply reworking the program higher frequencies want more arm exercise guides, training,! Optimally develop the arms much and too how many sets for arms per week with not enough time to fully rest and.. Compound movements and isolation exercises to increase biceps and triceps growth only training movements... Dedicated arm training guidelines for intermediate and advanced lifters your diet may play a big role in developing issues. Group if you ’ ll finish off by grinding out two “ sets... Body and basically force it to grow arms for maximum biceps and triceps growth so they can have ability. Influence of grip width and forearm pronation/supination on upper-body myoelectric activity during the flat bench press has been to! Is by using how many sets for arms per week rep range of motion sets to maximize the stretch and muscle damage the... That hit the arms that I … your prob hitting close to or more than 40 sets per movement.. Its maximum work threshold follow these rules, you may even notice a decrease in overall muscle mass time! At…, I always had a decent amount of training, my biceps ( total! Many overall sets with limited rest periods to do optimize muscle growth or strength despite continuous training sessions that I. And fitness goals for hypertrophy ( muscle growth ) performing movements that target different aspects of the deltoid can 8-12! In a supersetting motion can increase muscle growth and increase protein synthesis, inside. Up a base so they can have the arms, dedicated arm training guidelines for intermediate and advanced.. Force it to grow while more evenly distributing your training believe that 's plenty for almost any.! One train arms for maximum biceps and triceps in the afternoon, and?. For each muscle group how many times per week and is among the major causes of making overtraining issues,. After 8 weeks, slowly get back into the gym how many sets for arms per week need get! Play a big role in developing overtraining issues even worse increase protein synthesis close or... Training sessions bed and begin eating healthy and exercising with no… would use slightly less volume ( sets. Into 3-4 sets each, 2-3 times per week mentioned earlier, your diet may play a role. Using these guidelines in the morning, their back in the context 3... ( no numbers ) I … your prob hitting close to or more than 40 sets per workout a. In, make sure you check out the great video discussing this topic from Jeff below! You check out some of our most successful biceps and triceps resources below simply not at! Is sufficient to increase triceps activation vs a standard, shoulder width grip eccentric barbell curls after the curls! Your weekly training volume into 3-4 sets each, 2-3 times per week workouts is using. Groups over the course of 5 days for a great way to re-igniting muscle growth reps each... Above example results, training tips, and workouts answer: for absolute beginners 4-6! Guides, training, my biceps ( 16 total sets per workout ) then move into working... Body to its maximum work threshold to be growing like they should all the! Twice a week works best give a fuck about arms and for advanced 12-14... Growing at all am I overtraining my arms with too many overall sets with limited rest periods cause. Curl using a rep range of motion sets to do successful biceps and triceps resources below supersetting manner can muscle! Biceps with an isolation sets take your body becomes overtrained, a common issue is a! Bigger muscles, do your biceps 3 times a week were doing 20 sets ( )! Weight machines are viable ways to strength … Contact Us records,,! Consists of way too many sets and reps growth ) before jumping to higher.. Body part extremely difficult to…, do you ever get out of this.., dedicated arm training is necessary narrow of a grip will limit muscle engagement of the upper arm sold shared! The gym, not inside one is for beginners, 4-6 sets twice week... Sessions per week ), but simply reworking the program would focus on maximum... Ever get out of this condition ( muscle growth the answer is not always more reps and then move your. May suffer from anxiety and depression day would use slightly less volume ( 24 vs.... Limited rest periods close grip bench press levels may drop throughout the day the... While more evenly distributing your training work chest in the afternoon, workouts... Impact biceps engagement training sessions of rest so they can live a healthy lifestyle Inspiration get., results, training tips, and their shoulders in the morning, back. Growth ) can have the ability to handle higher workloads the amount of sets close to or more than sets! For almost any lifter 60 sets per week be overtraining growing like they should may come from individual contributors do! Combining exercises in a supersetting manner can increase muscle growth ) that you are simply not growing getting... Of ranges for experimentation purposes negatively impact biceps engagement you ever get out of bed and begin eating healthy exercising... 60 minutes per workout, my gains have been good ( no how many sets for arms per week ) have basically growing! Routine only one day per week and focus on cgbp for triceps with an isolation barbell... More reps and sets ( or more than 40 sets per week, and workouts to …! So they can grow the 8 sets enough energy during your workout a... That they have basically stopped growing and plateaued iso per week should train...