Triceps: 30-60 reps per week. There’s no set requirement for number of days to train any muscle group, especially inconsequential muscles like the biceps, 2. Question: What other body parts can I train my arms with? I'm now an online physique coach, scientist and international public speaker with the mission to help serious trainees master their physique. Hugo is owner of www.hrfit.net, an informational, free fitness and nutrition website. One of the most common areas of confusion among lifters is figuring out exactly how many sets per workout one should do. : For instance, first do Biceps, then do Triceps). 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. ; Duration - 3 to 4+ months. For example: 3 sets for 4 exercises = 12 sets. Forget about using super heavy weights and jerking the weight. 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. as it’s literally off-the-charts high way up in the top right. 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. 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. The logarithmic best-fit trendline shows an increase in gains from 5 to 20 sets per week, but it’s not exactly major. Question: How can I get big arms quickly? There wasn’t enough research to draw any solid conclusions as to what the effect of higher … Generally speaking, each head of the deltoid can be 8-12 total sets per week. 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. I noted that the claim of the authors that this is the highest volume ever studied isn’t strictly true. At least two to three arm workouts per week. All sets were performed to failure. (2018) published a very similar study. Training volume is the amount of work you’re doing during your workouts. (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. Here’s what the data show for untrained individuals. Then get our free mini-course on muscle building, fat loss and strength. 5.9K views Along with consistency, determination and repetitions, gaining bicep muscle mass requires time. 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. Let’s use an example. Choose one exercise and perform one set of eight to 12 repetitions. Let’s say you want to build your biceps. You should NOT be training your biceps 3 times a week! Practice perfect form and think isolation at all times. Many study populations don’t battle much other than sarcopenia. 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. This can often be done splitting up overall training volume into 3-4 sets each, 2-3 times per week. 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. You will do 2-3 biceps focused exercises per workout, twice per week. So for the biceps the set volumes per week were 6, 18 and 30; for the triceps they were 9, 27 and 45. 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). 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. Hamstrings: 60-120 reps per week. 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). Back workouts use biceps quite a bit. IF you’re doing this then why is your bicep not growing? So no program is optimal for cutting as well as bulking. 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. In this Q&A, I hope to Answer the most commonly asked inquiries on how to get guns for arms. There really is no one-size-fits-all  program. Then rest the prescribed amount of time again and go back to the first exercise. Now contrast these results with the studies on trained individuals. These graphs don’t contain Schoenfeld’s last study yet, so if anything, they underestimate the effects of volume. Quadriceps: 60-120 reps per week. 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). This allows you to lift heavier weights than if you just stay idle for 3 minutes waiting to recover. 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. How Many Sets of Deadlifts for Mass. © 2020 Bodybuilding.com. All sets were performed to failure. In most cases, 10 to 15 sets per week spread among 2 to 3 workouts will help to build mass. Biceps workouts for mass build and strengthen the biceps, one of two primary muscle groups in your arms. 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. Abs: 30-60 reps per week. With beginners being at the lower end of this range and more experienced lifters being at the higher end of this range. Advanced trainees also show a blunted hormonal-anabolic response to a given training volume. ONCE a week will do, 4-5 sets of varied curls as long as you are doing a back workout during the week. 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. Several studies have found that there’s a sweet-spot training volume compared to which, doing more or less, reduces progression [2, 3, 4]. But overall 24 sets including all arm muscles looks okay, but imo a little bit too much. 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. 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). Here’s how: Bicep Workout 1. 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. Question: How many sets should I do for the arms? Again, remember that if you are an ectomorphic person with a super fast metabolism, once a week training is a better frequency. After listening to that statement, Hugo decided to kick the... Be the first to receive exciting news, features, and special offers from Bodybuilding.com! For intermediate bodybuilders, 10-12 sets twice a week, and for advanced athletes 12-14 sets will suffice. All sets were performed to failure. The ideal amount? That way we’d stimulate maximal muscle growth in each workout while also getting a great weekly training volume. 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". Optimal Sets per Week: 8-12 total sets of direct work for both triceps and biceps Frequency : 2-3 days per week, or more. Here, experts weigh in on the best biceps exercises. 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. 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