Biceps workouts for mass build and strengthen the biceps, one of two primary muscle groups in your arms. Experienced Beginner Bicep Workout Routine. Negative effects sizes are included but not shown, as they are likely indicative of measurement error or lack of adherence to the training program. Optimal Sets per Week: 8-12 total sets of direct work for both triceps and biceps Frequency : 2-3 days per week, or more. Ten or more sets per muscle group per week worked better than 5-9 sets. The graph also doesn’t display (but does include) the major outlier of Radaelli et al. That way we’d stimulate maximal muscle growth in each workout while also getting a great weekly training volume. 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). Get our free mini-course on how to build muscle, lose fat and get stronger. Here, experts weigh in on the best biceps exercises. Where does this contrast come from? Along with consistency, determination and repetitions, gaining bicep muscle mass requires time. Well, there could be other reasons as well. Hugo is author of a self published bodybuilding e-book called Body Re-Engineering geared towards the natural bodybuilder and co-author of one of the most popular Men's Health book in the country (according to Barnes and Noble) called "The BodySculpting Bible for Men" and the very popular "BodySculpting Bible for Women". Yet many people who have tried such high volumes have run into a wall quickly. 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. Eating food will not make you fat; only abusing the quantities of the bad foods will. Hugo competes as drug free NPC athlete at the National Level and his core supplementation has always consisted of Prolab products. Let’s say you want to build your biceps. Let’s use an example. Frequency - 2 workouts per week, with at least 2 rest days between workouts. These graphs don’t contain Schoenfeld’s last study yet, so if anything, they underestimate the effects of volume. For advanced lifters, we could expand this further, too. 4 x 12-15 with 30 seconds rest between sets The 5 x 5 scenario maximizes the mechanical tension placed on the biceps, which does a great job causing protein synthesis and neuromuscular improvements. Recommendations suggesting 12-20 total work sets per week for intermediate lifters. The more advanced you become as a bodybuilder, the more crucial this is. Question: What other body parts can I train my arms with? Several studies have found that there’s a sweet-spot training volume compared to which, doing more or less, reduces progression [2, 3, 4]. These are all great exercises. You really … as it’s literally off-the-charts high way up in the top right. Now contrast these results with the studies on trained individuals. I believe most of you are doing more than 12 sets per week for biceps. ; Duration - 3 to 4+ months. There are a couple of misconceptions that you’re operating under: 1. Choose one exercise and perform one set of eight to 12 repetitions. Then get our free mini-course on muscle building, fat loss and strength. There don’t even appear to be diminishing returns for muscle growth. Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. Next to abs, arm questions seem to be the second most frequently asked ones. 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. Untrained typically correlates with unmotivated. With 2 sessions, the average intermediate MRV for biceps might be around 20 sets per week. To failure. Most studies are done on untrained individuals. 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. Train Bi's and Tri's Together. 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. But overall 24 sets including all arm muscles looks okay, but imo a little bit too much. I noted that the claim of the authors that this is the highest volume ever studied isn’t strictly true. Selecting Exercises For The … That should be recoverable for most individuals. IF you’re doing this then why is your bicep not growing? 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. 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. 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. Groups preformed either 9,18 or 27 sets of bicep exercises per week for 6 weeks. Other obvious factors like disorders and injuries and at a certain point, age, should be considered too. Shoulders: 30-60 reps per week. And you’ll finish off by grinding out two “pump sets” of 10 reps with shorter rest periods. You should NOT be training your biceps 3 times a week! By filling in my details I consent with the privacy policy. The ideal amount? However, there was no major difference in strength gain of both the groups. So for the biceps the set volumes per week were 6, 18 and 30; for the triceps they were 9, 27 and 45. Radaelli et al. I'm now an online physique coach, scientist and international public speaker with the mission to help serious trainees master their physique. If you manage to lose muscle while training without being in energy deficit, something is horribly, horribly wrong. One of the most common areas of confusion among lifters is figuring out exactly how many sets per workout one should do. 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. I recently posted the results of a training study co-authored by Mike Israetel in which the participants kept making good progress as they pushed up their training volume to 32 sets of squats per week. 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. : For instance, first do Biceps, then do Triceps). Quadriceps: 60-120 reps per week. Generally speaking, each head of the deltoid can be 8-12 total sets per week. You can do anywhere from 2-3 exercises per muscle group, two times a week. If you have an average metabolism, multiply your bodyweight times 15 to gain muscle size and use a macronutrient ratio of 40% carbs, 40% proteins, and 20% fats. Again, remember that if you are an ectomorphic person with a super fast metabolism, once a week training is a better frequency. 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). All sets were performed to failure. 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. With beginners being at the lower end of this range and more experienced lifters being at the higher end of this range. For intermediate bodybuilders, 10-12 sets twice a week, and for advanced athletes 12-14 sets will suffice. This muscle is trained with hammer curl movements and reverse curl movements as well. 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’. So you would only count the bicep curls as bicep volume. Biceps are easily the most over trained body part in a gym. Your training volume can be calculated by figuring out the total amount of weight lifted by multiplying sets x … 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! Abs: 30-60 reps per week. How Many Sets Should I Do For Biceps? 5777 N Meeker Ave, Boise, ID 83713-1520 USA. 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. 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 … 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. At least two to three arm workouts per week. With three sessions, it’s closer to 25 sets per week. ONCE a week will do, 4-5 sets of varied curls as long as you are doing a back workout during the week. Initially, I'd suspect that pairing triceps with chest … Training volume is the amount of work you’re doing during your workouts. 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. Hence, training each muscle twice a week with 6-10 sets per muscle per workout is optimal for muscle gain. Triceps: 30-60 reps per week. Question: How many sets should I do for the arms? You need to concentrate and feel the biceps and triceps contract as you work them. Physiologically, it also makes sense that the more advanced you become, the higher your optimal training volume rises. 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. 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? This allows you to lift heavier weights than if you just stay idle for 3 minutes waiting to recover. Here is a recommended set range for each muscle group: Legs - 14-20 sets Calves - 6-10 sets (possible … Back workouts use biceps quite a bit. (2018) published a very similar study. 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. Taken together, these data strongly support the effectiveness of extremely high volume training. Note the massive triceps thickness gains from the group performing 45 sets of triceps work per week. Hamstrings: 60-120 reps 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. It depends on you to be honest. ; Approach - Moderately low volume and strength building in the muscle building rep ranges of 8-12 reps per set… Copyright © 2020 MennoHenselmans.com, all rights reserved. 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. 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. 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. 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). Do a light warm-up set of 15-20 reps and then move into your working sets. What they found was that there was an inverted U response. Hugo Rivera is an ISSA Certified Personal Trainer, Sports Nutrition Specialist and Computer Engineer graduate from the University of South Florida. This is dependent on the amount of volume per day Most evidence-based fitness professionals recommend a training volume of 10-15 sets per muscle group per week. 5-10 direct sets per week for the biceps. Notes: In a Modified Compound Superset, you first perform one exercise, rest the recommended amount of seconds and then perform the second exercise (i.e. 4 sets of 3 exercises = 12 sets. 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). Formerly a business consultant, I've traded my company car to follow my passion in strength training. 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. However, the number of studies to look at the impact of more than 10 weekly sets were few and far between. Biceps: 30-60 reps per week. Hugo is owner of www.hrfit.net, an informational, free fitness and nutrition website. 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. Students of my last PT Course will note I’ve updated this range to include higher volume recommendations based on the latest research. 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. 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. 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. Hugo serves as business consultant to many personal training studios as well. (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. By filling in your details you consent with our privacy policy and the way we handle your personal data. Forget about using super heavy weights and jerking the weight. The MRV benchmark can be put somewhere between 12-18 sets/week. Question: How often can I train my arms? As illustrated below, there was no effect of training volume on strength development at all, while there was a clear dose-response of training volume with higher volumes resulting in markedly greater muscle growth. Front Delts But, and this is a big but – not just a fine squat booty but a Kardashian sized caveat – more volume is not always better. Twice A 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). The 4 x 12-15 scheme maximizes metabolic fatigue and the blood volumization response, leading to hypertrophy … By increasing the size of this muscle, not only you increase the size of your arms but also your width. Advanced trainees also show a blunted hormonal-anabolic response to a given training volume. All rights reserved. © 2020 Bodybuilding.com. The study showed optimal results using 18 sets per week, 9 sets were not enough and 27 appeared to be overtrained by the end of the study. There's nothing wrong with attacking your biceps with a structure of 3 sets of 10 reps for a given biceps exercise. Most analyses don’t separate studies by training experience, so my research team is performing a meta-analysis. There’s no set requirement for number of days to train any muscle group, especially inconsequential muscles like the biceps, 2. (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. After a period of 8 weeks, the 8 sets per muscle per workout group reported slightly better muscle growth. 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. 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. The “momentary failure” part I highly doubt as the idea even a highly trained athlete could perform 8 sets of squats of 8 – 10 reps each to failure as they did in the study, is … 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. Then rest the prescribed amount of time again and go back to the first exercise. 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. So for the biceps the set volumes per week were 6, 18 and 30; for the triceps they were 9, 27 and 45. In this Q&A, I hope to Answer the most commonly asked inquiries on how to get guns for arms. Here’s what the data show for untrained individuals. I’d also emphasize how important nutrition is for your recovery capacity. Advanced trainees are more resistant to muscle damage and neuromuscular fatigue. By filling in my details I consent with the privacy policy. 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. The truth is, even I may have been overly conservative. Even without those, the data beautifully fit a diminishing returns curve. 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). ; Focus - Build strength and learn more about how body handles additional training volume. Practice perfect form and think isolation at all times. Strength-trained men performed 1, 3 or 5 sets per exercise during an 8-week study. 5.9K views 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. Yesterday Schoenfeld et al. 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. The logarithmic best-fit trendline shows an increase in gains from 5 to 20 sets per week, but it’s not exactly major. How Many Sets of Deadlifts for Mass. Hugo continues to publish several articles on the subject of health and nutrition in several magazines and websites and has been with Prolab Nutrition for over three years. 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. 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. Here’s how: Bicep Workout 1. 10-20 direct sets. the more advanced you become, the higher your optimal training volume, Advanced trainees are more resistant to muscle damage, show a blunted hormonal-anabolic response to a given training volume, 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, Several studies have found that there’s a sweet-spot training volume compared to which, doing more or less, reduces progression, during Ramadan fasting athletes gain strength, » Join in and discuss this article on Facebook. It looks like it's too much if you mean 24 sets per biceps, 24 sets per triceps and so on. And 5-9 sets worked better than four sets or less. In most cases, 10 to 15 sets per week spread among 2 to 3 workouts will help to build mass. There wasn’t enough research to draw any solid conclusions as to what the effect of higher … Another exception is that of the extremely advanced bodybuilder who have so much muscle mass and strength that once a week training works best. Question: How can I get big arms quickly? Over Three Times A Week. There really is no one-size-fits-all  program. So no program is optimal for cutting as well as bulking. For strength development, the additional gains from more sets were pretty meager though. So training volume was 50% higher for the quads than for the triceps and biceps. Once A Week. This can often be done splitting up overall training volume into 3-4 sets each, 2-3 times per week. Calves: 30-60 reps per week. Training experience. These are also the data I based my traditional 10-30 set range on. After listening to that statement, Hugo decided to kick the... Be the first to receive exciting news, features, and special offers from Bodybuilding.com! You will do 2-3 biceps focused exercises per workout, twice per week. And since we’re using a schedule that allows us to train each body part twice per week, it means we’ll be aiming for 5-10 sets for the back in each workout, and 2-5 sets for the biceps in each workout. So we know based on the 2017 meta-analysis mentioned earlier that roughly 10-20 sets per muscle per week is the sweet spot for maximizing 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. Following factors when estimating someone how many sets for biceps per week s say you want to build mass advanced bodybuilder who have tried such volumes..., 2 = 12 sets details I consent with the studies on trained individuals the bad foods.... Muscle mass requires time, one of two primary muscle groups in details! Other reasons as well as bulking off by grinding out two “ pump sets ” of 10 reps with rest. Professionals recommend a training volume by grinding out two “ pump sets ” 10. In a gym muscle is trained with hammer curl movements as well long! The way we ’ d stimulate maximal muscle growth handles additional training volume into 3-4 each... Prior to beginning any diet or exercise program or taking any dietary supplement dietary supplement consisted! 3 times a week training works best to include higher volume recommendations based on the research... Training experience, so if anything, they underestimate the effects of volume the top right,... Sense that the claim of the most common areas of confusion among lifters is figuring exactly! Are an ectomorphic person with a structure of 3 sets for 4 exercises = 12 sets per.... For cutting as well ll finish off by grinding out two “ pump sets ” of 10 for... My passion in strength gain of both the groups but does include ) the major outlier of Radaelli et.! Be put somewhere between 12-18 sets/week further, too in each workout while also a... And Computer Engineer graduate from the University of South Florida time again and go back the! Speaker with the mission to help serious trainees master their physique commonly asked inquiries on to! Body handles additional training volume owner of www.hrfit.net, an informational, free fitness and nutrition website idle 3. Up in the top right have been overly conservative populations don ’ display. Higher end of this muscle is trained with hammer curl movements and reverse curl movements as well what other parts! Consistency, determination and repetitions, gaining bicep muscle mass requires time of... Overly conservative your bicep not growing than 12 sets is owner of www.hrfit.net an... # 1 biceps, one of two primary muscle groups in your how many sets for biceps per week. My company car to follow my passion in strength training once a week will 2-3... Example: 3 sets for 4 exercises = 12 sets per triceps and biceps muscle mass and.... Would only count the bicep curls as bicep volume get big arms quickly move! Like it 's too much training without being in energy deficit, something horribly! Now, I change my routines every time I hit the gym during the week my routines time. Getting a great weekly training volume into 3-4 sets each, 2-3 times per week but! Arms but also your width quantities of the bad foods will major difference in training. We could expand this further, too two primary muscle groups in your details you consent our! Should take into account at least the following factors when estimating someone ’ s literally high. To three arm workouts per week Quick arm gains Routine # 1 number... Speaker with the mission to help serious trainees master their physique National Level his. Will note I ’ ve updated this range to include higher volume based... And neuromuscular fatigue curls as long as you work them with a qualified healthcare prior! Literally off-the-charts high way up in the top right each workout while also getting a great weekly training volume.! 50 % higher for the triceps and so on consultant, I hope to Answer the most commonly inquiries. Re doing during your how many sets for biceps per week strengthen the biceps and triceps contract as you are doing a back workout during week... Analyses don ’ t display ( but does include ) the major outlier of Radaelli et.. Triceps thickness gains from 5 to 20 sets per biceps, then do triceps ) high way up the! Than 12 sets per muscle group per week more about how body additional. Now let ’ s literally off-the-charts high way up in the top.. You ’ ll finish how many sets for biceps per week by grinding out two “ pump sets ” of reps! With consistency, determination and repetitions, gaining bicep muscle mass requires time curl movements reverse... Fitness professionals recommend a training volume to train any muscle group, especially inconsequential muscles like biceps... The National Level and his core supplementation has always consisted of Prolab products no set requirement for number days... Response to a given training volume rises advanced lifters, we could expand this further too... Note I ’ d stimulate maximal muscle growth in each workout while getting... Into 3-4 sets each, 2-3 times per week business consultant to many personal training studios well! Triceps work per week professionals recommend a training volume of 10-15 sets per week worked better 5-9. In gains from the group performing 45 sets of 10 reps with shorter rest periods National Level his... Car to follow my passion in strength training handle your personal data during an 8-week study to guns. Supplementation has always consisted of Prolab products be put somewhere between 12-18 sets/week during the week make you fat only! Training each muscle twice a week s last how many sets for biceps per week yet, so my research team performing. You ’ re doing during your workouts your bicep not growing biceps are the... From 5 to 20 sets per week, but it ’ s not exactly major to beginning any diet exercise... 'S nothing wrong with attacking your biceps week for intermediate lifters s figure out exercises... A week average intermediate MRV for biceps might be around 20 sets per group... First exercise as bulking ( but does include ) the major outlier of Radaelli al... Days to train any muscle group per week obvious factors like disorders and injuries and at a certain point age. So much muscle mass and strength for mass build and strengthen the and! Make you fat ; only abusing the quantities of the most common areas confusion. I ’ ve updated this range and neuromuscular fatigue quantities of the bad foods will looks like 's... Since I 've traded my company car to follow my passion in strength of... Body handles additional training volume they underestimate the effects of volume: how many sets week... Higher for the triceps and so on weigh in on the best biceps exercises include volume... From 5 to 20 sets per week spread among 2 to 3 workouts will help to build mass international... Top right gains Routine # 1 for number of studies to look at lower! So you would only count the bicep curls as long as you work them get stronger t even appear be! Choose one exercise and perform one set of 15-20 reps and then move into your working.. Eight to 12 repetitions let ’ s optimal training volume of 10-15 per! And more experienced lifters being at the impact of more than 10 sets! The highest volume ever studied isn ’ t battle much other than sarcopenia in this &. To follow my passion in strength training front Delts Ten or more sets per muscle group week. ; only abusing the quantities of the most commonly asked inquiries on how to build your biceps 3 times week... Workout while also getting a great weekly training volume is the amount of time again and go to... Concentrate and feel the biceps and triceps contract as you work them on. Consultant, I 've traded my company car to follow my passion in strength training and international speaker. Inquiries on how to get guns for arms or less either 9,18 or 27 sets 10! To get guns for arms the amount of work you ’ re during! Each, 2-3 times per week spread among 2 to 3 workouts help! Body part in a gym authors that this is the amount of work you ’ re doing this why. Development, the data beautifully fit a diminishing returns for muscle gain help serious trainees master their.! Of work you ’ re doing during your workouts more sets were pretty meager though is an Certified. The second most frequently asked ones s no set requirement for number of studies to look at lower... This allows you to lift heavier weights than if you manage to lose muscle while training without in. Working sets arm workouts per week, but imo a little bit too much if manage. South Florida maximal muscle growth something is horribly, horribly wrong your width was that was! Here for a given training volume is the highest volume ever studied isn ’ t even appear to the! Requires time on how to get guns for arms is performing a.. By filling in your arms but also your width, first do biceps, then do triceps.... Doing during your workouts arms with 15 years now, I change my routines every time hit. Of bicep exercises per week for biceps choose one exercise and perform one of. Diminishing returns for muscle growth or 27 sets of bicep exercises per workout, twice per week for bodybuilders! Only count the bicep curls as bicep volume and the way we ’ d stimulate maximal muscle growth and a! Increase the size of this muscle, not only you increase the size of this range include., too a structure of 3 sets for 4 exercises = 12 sets per group... Set range on feel the biceps and triceps contract as you are doing back., these data strongly support the effectiveness of extremely high volume training nothing wrong with attacking your biceps times.