Biceps can respond to a variety of rep ranges, but research suggests that moderate to high rep ranges (8-12 reps per set) may be most effective for inducing muscle growth in the biceps. This rep range is considered to be in the hypertrophy range, which is effective for building muscle size.
The biceps and triceps should be trained using rep ranges between 5-20 reps to best maximize strength, muscle growth, and overall development of the muscles. So, in general, low reps with heavy weight tend to increase muscle mass, while high reps with light weight increase muscle endurance.
According to the results of this meta-analysis, there were no differences between moderate and high training volume responses for the quadriceps (p = 0.19) and the biceps brachii (p = 0.59). However, it appears that a high training volume is better to induce muscle mass gains in the triceps brachii (p = 0.01).
Biceps are more fast-twitch than back muscles in general hence they benefit from lower reps more in comparison.
Using lighter weights and isolating your biceps are smart ways to get extra work in without damaging your body.
If you are training the biceps directly for strength, it is recommended that you train in the 5-10 rep range, or the 8-10 rep range to minimize overloading the tendons and ligaments of the elbow joint due to the single joint nature of most biceps isolation exercises.
Working with higher reps and lighter weights or lower reps with heavier weights will affect your body differently. According to the strength-endurance continuum, low rep counts are best for building muscular strength, moderate rep counts for building muscle mass, and high rep counts for building endurance.
Most muscles are made up of both slow-twitch and fast-twitch muscle fibers. Slow-twitch fibers are important for endurance while fast-twitch fibers are key for speed. Lifting lighter weights with higher reps targets slow-twitch muscle fibers and boosts stamina.
The 10-20 range is productive for the chest, but many individuals report that they get their best results from something between the 5-10 and 10-20 ranges, perhaps sets of 8-12 reps and even a bit lower. This is especially true for compound presses like the barbell flat bench and incline.
You're not challenging yourself enough. If you're consistently not sore, that could indicate that you're not pushing yourself enough. When you exhaust your muscles, you'll see better results. To increase the challenge, increase the amount of weight you lift or the number of reps you perform.
The biceps are a secondary muscle in compound exercises like underhand grip rows or chin-ups, therefore they are still working. As a secondary muscle in a compound lift, the biceps encounter even more volume and muscle breakdown than during a biceps curl. Avoid overtraining the biceps after an entire workout.
Additionally, you should make sure that you're eating a healthy, well-balanced diet in order to ensure that your body has the nutrients it needs to properly recover and grow. High rep training is a great way to build bigger biceps.
There is a minimum effective dose of 4 sets per muscle group per week for hypertrophy. For increasing strength, both higher volume and frequency contribute. However, results diminish beyond 4 sets per week. There is a minimum effective dose of 1 set per week per muscle group for strength gains.
The Minimum Effective Volume (MEV) for biceps requires you to perform at least eight sets of direct bicep workouts per week. It means that you need to complete eight sets of biceps throughout the week.
Bicep Building Tips
If your goal is building muscle mass, lift heavier weights and perform six to eight repetitions. The last couple of reps should be difficult. If they aren't, you need to lift heavier weights.
Biceps: 6–12 sets per week.
If you count your back exercises as biceps work, they can handle quite a lot of volume. However, if you're training them directly with exercises like biceps curls, preacher curls, incline curls, and lying biceps curls, you can do well with as few as 8 sets per week.
Start low to build functional strength
If you're bored with that, upping to 12 to 15 reps will help tone your muscles, as well as enhancing your stability. For the advanced TRX practitioner, Dase recommends 15-20 reps per set, incorporating more challenging variations of the exercises while maintaining form.
Research suggests lifting smaller weights and doing more repetitions (or, in gym parlance, “reps”) can have a role to play – but it all depends on your goals. In short: if your goal is to build serious strength and bone density, lifting heavy is an efficient way to do it.
Rest between set durations should be based on sets/exercise (volume), and not load or training goal. General recommendations include moderate (2 min) rest between sets if performing 2 sets/exercise, long rest (3 min) if performing 3 sets/exercise, and very long rest (> 4 min) if performing 4 sets or more/exercise.
Before you lift weights, warm up with five to 10 minutes of brisk walking or other aerobic activity. Don't rush. Move the weight in an unhurried, controlled fashion. Taking it slow helps you isolate the muscles you want to work and keeps you from relying on momentum to lift the weight.
The best exercise for growing the bicep muscle is any variation of the curl. Curls are best done using a barbell and weights or a set of dumbbells. If you're training in the gym, sitting at a bench or using the preacher curl machine can help to further concentrate tension on the bicep muscle, leading to bigger gains.
This holds that regardless of whether you're trying to build muscle, strength, power, or endurance, performing three sets of 10 reps per exercise is a good place to start. The scheme mostly works, especially if you're just starting out with strength training—because everything works in the beginning.
No body part grows by beating it every day—you need to rest to let your arms recover. In the hours after a workout, your muscles lose strength and power as they heal; after 36-48 hours, the muscle actually gets stronger, which is a process called “supercompensation”. You must give yourself rest.