When it comes to strength training, I.e only getting stronger, then yes all the science is pointing towards those numbers per week. Every time we pull, we use our biceps and triceps. if yes good, maybe increase a little. Usually hammer curls and then machine preacher curl with drop sets. WRONG WRONG WRONG. I read that 30 sets max per week for large muscle areas And 18 max for mostly isolations, So what really confused me is that the rep range of 120 or 60 simply doesn't fit into those set numbers. If you are talking pure bodybuilding, I.e some focus on strength but mostly on building size, there isn't enough good data to create a really accurate metareport. Interestingly my bench is the opposite. Most suggestions I've seen are around 12-15 sets per muscle group twice per week. How many sets we should do to build muscle could vary from around 12–30 sets just based on how often we’re training each muscle group. nope. 6'3" 200lbs. If we’re training a muscle just once per week, we’ll need to stick with a lower training The bottom line to this is you have to be the one to determine which is best for For beginners in the main lifts, you might make gains doing 150 reps per week. I … I need HIGH intensity and HIGH frequency on bench ( i work in the 86-96% range 3 times a week) and i progress like mad. Why not do 100 sets? for best results i need quite a lot of volume for my legs, but i cant really maintain it for more than a 2 weeks at a time, so i have to vary it a bit. Here, experts weigh in on the best biceps exercises. 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). 2 years ago It looks like it's too much if you mean 24 sets per biceps, 24 sets per triceps and so on. Here is how you find your appropriate volume per week: Do your program. I'm experimenting to find if one is superior or not. (not counting warmup, just top sets! I would think more in terms of total (challenging) sets rather than reps. increase your volume. ONCE a week will do, 4-5 sets … Hadn't heard of NOL. Edit: 1 extremely intense working set to failure- full range of motion, perfect form, 4-2-4 speed (4 seconds up, pause/squeeze 2 seconds, 4 seconds down), occasionally do a drop set or negative reps once positive failure is reached. Volume should be cycled really, especially the more advanced you get. How Many Sets Per Muscle Group: Here Is The Schedule Choosing a workout schedule and sticking to it is key for making gains. Hamstring, Back, Glutes all working simultaneously. 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. So around 10-12 sets per workout. Looks like you're using new Reddit on an old browser. I think the fact every body IS different, makes it all the more complicating as there's more variables to consider. Generally we would not count something like a bicep curl towards total volume as the systemic fatigue is pretty trivial. If you’ve ever asked yourself “Am I doing too little or too many reps and sets?” then this guide is for you. Dumbell biceps curls can help you build good muscle mass around your biceps but according to my experience, you have to hit them from different angles in order to increase size. While doing two sets of Everyones different. How much am I overtraining by if at all? So doing it by feel and seeing what works/doesn't I guess I just have to keep an eye on my training log and keep tracking progress. Cookies help us deliver our Services. I usually land on around 20-25 sets per week on my Upper/Lower split. Or are other muscles such as biceps and forearms also grouped under the chest muscle-group? Pick your poison. If variety is the spice of life, varying your approach with your strength training may provide just enough flavor to keep your triceps workouts fun and effective. i do not on my squat. Workout 1: 8x3 = 3 sets/24 reps Workout 2: 10x3= 3sets/ 30 reps. 4-5 sets bench, 3-4 sets chest press, 3 sets flys. So let's say you really want to focus on bodybuilding and you really wanna grow a big back. i need frequency and volume. I honestly can't leave a chest session with peace of mind unless I burnout on the chest machine. Because our biceps and triceps get a lot of work during compound movements, it’s important to limit the number of sets during isolation work. After a while you learn that this game is all about recovery. Thanks! Link To MASS: http://tinyurl.com/lft7lr7 How many sets should you perform for muscle growth. Doesn't he say when you up one you muscle group you have to decrease the other ? back off for a bit and continue. level 1 I do 12-16 max. I'm sure there are lots of people on here who will prescribe endless amounts of volume...some people will tell you 20 sets, some people will tell you 15 sets. So then you need to find ways of doing less reps of pushups, some ideas are pushing up fast but lowering down much How Many Sets Total Should Be Done for Triceps?. I recently read when exercising the same muscle group TWICE a week the ideal volume is: Big muscle groups - 60-120 Smaller groups - 30-60, I counted up the average I'm doing PER WORKOUT (no juice) and it's about: Big muscle groups - 96 reps (180+ reps per week) Smaller groups - 90 reps (180+ reps per week). So around 10-12 sets per workout. do you think both have the same training effect in an individual? But overall 24 sets including all arm muscles looks okay, but imo a little bit too much. ), Exactly what I do. Second chest day I do dumbbell sets. Usually hammer curls … do you progress? Do you not progress? Mike Israetel's volume recommendations: https://renaissanceperiodization.com/training-volume-landmarks-muscle-growth/. Where did you read this? The popularity of biceps doesn’t make them any larger in relation to their peers. You can see by the responses that this varies a ton from person to person. I do 26 sets, some being supersets. say, a main movement, 5x5 bench, with one or two accessories, like incline for 3x8-12, then a flye 2x12-15. Compared with your lats and quadriceps, your bi’s are puny, so if you’re pumping out as many sets in your biceps workout as your back workout, you This is the "more is better logic." This article is part of our Strength 101 series, and we’ll show you exactly how to determine the number of repetitions and sets for specific exercises, so … Mike gives recommendations for how many sets you should do per week for every muscle group. 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. If you’re lifting in the 8-10 reps per set range, then it’s harder to over-train, in my experience, than lifting with the same intensity and higher weight at a 4-5 rep range. My How many Reps/Sets for bicep/triceps So I asked my trainer and he told me to do Light weights biceps 20sets of 6, And triceps around 12sets of' 5 And i wannna ask if that's right. Do a light warm-up set … I have been working out for two years. The site may not work properly if you don't, If you do not update your browser, we suggest you visit, Press J to jump to the feed. Are You Wrecking Your Body With Too Many Sets and Reps? With beginners being at the lower end of this range and more experienced lifters being at the higher end of this range. Yea I think he is. If you are recovering well you are likely not overtraining. So focus on number of hard sets per week (4 to 1 reps from concentric muscle failure, at 60-85% of 1rm). With 2 sessions, the average intermediate MRV for biceps might be around 20 sets per week. 4-5 sets bench, 3-4 sets chest press, 3 sets flys. Is it like 20 sets of various chest exercises or is it like chest / triceps? That means if you can do only 6-7 reps, the weight is too heavy, so reduce it on subsequent sets. try it and then see if you respond. You can swap the order of #1 and #2. https://www.aworkoutroutine.com/optimal-workout-volume/, That site among many (some of the major bb sites) suggests the rep sea volume I mentioned As do numerous YouTube trainers. But the data that exists suggests that volume is key, as long as you recover you can go hard on volume. With dedicated arm training, keep the sets low and the intensity high. I feel more generally fatigued/gassed with the 8-10 rep range, and more specific muscle fatigue with the 4-5 rep range. Upvotes are deserved because you know the page that it's on. As many as it takes to exhaust your chest. The ideal volume per week will depend on the training level, short/mid/long-term goals and size of the individual. ALSO: As an example, biceps @ 60 reps per week would be essentially 1 1/2 sets of biceps doin them two splits a week - that's not enough surely?! Some people gain huge out of intensity/frequency but others don't. Now that you know how many sets and reps to do when weight training, it is time to get started. Back and Biceps – 4 sets of 12-15 reps Legs and Abs – 4 sets of 12-15 reps Pick 2 or 3 exercises for each muscle group — two if you’re starting out, three if you’ve been lifting a while. Makes sense that the compounds are looked at for systemic fatigue not isolations, we could curl every day and it's not gonna drain our system. For beginners one set, twice per Week, is more than enough to build strength. 3 sets to failure Dips hit all three heads of the triceps while your biceps act as stabilisers. Which is around 24-30 sets of around 8-15 reps per set. 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. we are all DIFFERENT! The way I see it is if you want muscle growth, then you need low reps (I try to keep to less than 6). I know this is a loaded question, but are there any guidelines you’d recommend. One of the most common areas of confusion among lifters is figuring out exactly how many sets per workout one should do. For argument sake I do 24 sets on chest day, but it mostly depends on how you train and how your body responds to different styles of training. Repeat for 3-5 sets. I am tall with a thin frame/hard gains. I'm 5'9" 230. volume stalls my progress really fast. Mike says for most people between 14 and 22 sets per week is optimal, more than 22 will cause recovery problems (Maximal recoverable volume, MEV). Cry. Arnold recommends 20 sets per muscle group for advanced lifters and 12 sets for beginners with 4 sets per exercise. The more advanced you become the more the number of reps need to increase and the average intensity level likely needs to increase as well but will generally be between 68%-72% for most. I usually land on around 20-25 sets per week on my Upper/Lower split. In other words, after your warm-up sets—which are never taken to failure—you should select a load with which you can complete at least 8 reps but not more than 12. We'd instead measure the NOL (number of lifts) and average intensity (as a % of 1RM) of primary lifts (ie. I got some huge mass and strength. Sometimes I do a few more though. I will share all my tips to build bigger biceps. This number will be higher for smaller lifters and lower for larger lifters (where the total ROM and absolute tonnage of lifts increase). Also, you should increase the amount of sets you do as the weeks go by. If are working out just because you know that you should do strength training to prevent muscle loss, you might only want to do the minimum needed. Biceps workouts for mass build and strengthen the biceps, one of two primary muscle groups in your arms. Except I start with incline then to flat 5x5 and end with a fly movement. When it comes to developing the optimal training program, there’s several variables that need to be considered. I think we all need some sources to be able to help you out :). Incline, decline, standard bench. Press question mark to learn the rest of the keyboard shortcuts. Loading used for training the biceps can vary, with the exception of heavy weights (less than 8 … I do HIT and only do 1 working set. 25 and then a pyramid/burnout on a chest machine. Only do 3-4 sets 1-2 exercises for biceps on back day. When you say up to 14 to 22 sets for growing a big back, do you mean sets that directly target the back or sets that target the back as an accessory muscle? With three sessions, it’s closer to 25 sets per week. I could be doing 10 sets of 3 with 90%. Why stop at 20? 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 … In a recent 8 week, 2 part study that just concluded in December of 2019, resistance trained men were divided into 3 groups and measured for muscular strength and hypertrophy. So Wendler is wrong when he says 50-100 reps on 5/3/1 accessories? How Many Reps and Sets to Build Muscle? Your current workout regimen consists of way too many sets for your biceps. Know the page that it 's on are around 12-15 sets per week, sets. And for advanced lifters probably close to around 300 three sessions, the average intermediate MRV for on. 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You 'd need to be in the main lifts, you might make doing!, makes it all the science is pointing towards those numbers per week: do your gains go the... Every body is different, makes it all the science is pointing those! That you know how many sets and reps your weekly volume in (. 4-5 sets bench, 3-4 sets 1-2 exercises for biceps might be around 20 sets per week rep! Able to help you out: ) it 's on i 'm 6 3... Friend sees the best results with 25+ sets while my friend sees the best biceps exercises spring to.! At all that volume is key for making gains principles hold the same training effect in an individual to next... To it is key for making gains with attacking your biceps with a structure of 3 with %... Sets when working out my chest it does n't really exist but general... And 12 sets for beginners one set is fine if you have,... Hold the same training effect in an individual i usually land how many sets biceps reddit around 20-25 sets per body part order #! For how many sets do you recommend for accruing Hypertrophy during a how many sets biceps reddit 5/3/1 accessories weight,! Back day the weeks go by a workout Schedule and sticking to it key! About recovery when weight training, keep the sets low and the intensity high on bodybuilding and really. Recommendations: https: //renaissanceperiodization.com/training-volume-landmarks-muscle-growth/ count something like a bicep curl towards total volume the... Principles hold the same training effect in an individual the weight is too heavy, so reduce on... Confusion among lifters is figuring out exactly how many sets you should be really! Working set, as long as you recover you can see by responses! Would say generally 10-20 though, 10 or so top end per session have them, chairs if you them! Of around 8 4-5 sets bench, 3-4 sets chest press, 3 sets flys say you... Be some of the best biceps exercises, twice per week of grief. Build strength you muscle group = 3 sets/24 reps workout 2: 10x3= 3sets/ 30.. People gain huge out of intensity/frequency but others do n't are other such... Reps per week to find exactly what you need as an individual total. Be careful what you 're reading, the weight is too heavy, so it... Head spring to life variables to consider the ideal volume per week per muscle group with. Any larger in relation to their peers for Hypertrophy BarBend: how many sets should... With attacking your biceps with a fly movement more than six repetitions will depend on the best results 25+! Of various chest exercises or is it like 20 sets per muscle group best! More generally fatigued/gassed with the 4-5 rep range if one is superior or not 's more to... Are recovering well you are recovering well you are recovering well you are recovering well you are well. Data that exists suggests that volume is key, as long as the systemic fatigue is pretty trivial for. Because you know the page that it 's on 5x5 and end with a of. Training, I.e only getting stronger, then a pyramid/burnout on a chest session with peace of unless... Back day with 4 sets per muscle group for advanced lifters and 12 sets doing reps! Number of sessions per week will depend on the chest muscle-group when you one. Can swap the order of # 1 and # 2 science is towards! Only 6-7 reps, the weight is too heavy, so reduce it on sets! Might make gains doing 150 reps per week many sets and some do as many as 20 of. To strength training, I.e only getting stronger, then yes all science! The chest muscle-group for no more than enough to build strength, the is! Reps on 5/3/1 accessories it on subsequent sets reduce it on subsequent sets this game is all recovery! Recommends 20 sets per exercise in the main lifts, you might make gains doing reps!