Bicep Weekly Training Frequency for Intermediate and Advanced level. It is recommended that intermediate lifters should do 12-20 total training sets per week. The weights used to exercise the biceps can vary, but heavy weights (less than 8 reps) should be avoided because they might cause damage.
So, how many biceps exercises should you do? The answer lies in a balanced approach that combines various types of exercises, proper volume, intensity, and recovery. Aim for 3-4 different exercises per session, with 12-20 sets per week for optimal growth.
Yes, performing 4 sets of 12 reps can be effective for building muscle, especially if you are using an appropriate weight that challenges you. Here are some key points to consider: Volume: Four sets of 12 reps provide a solid volume of work, which is important for muscle hypertrophy (growth).
The number of sets of bicep curls you should do per workout can vary based on your fitness goals, experience level, and overall workout routine. However, general recommendations are: Beginners: 2-3 sets of 8-12 repetitions. Intermediate: 3-4 sets of 8-12 repetitions.
For strength there is a guideline to stay around 1-6 repetitions and for hypertrophy (muscle growth) anything between 8-15 +. Checking out point 1, correct execution, and being under 4-6 reps for different biceps curls has, from experience, been seen as difficult.
If you train three non-consecutive days in a week, you can perform 3-4 bicep workouts with at least 5 sets or a maximum number of sets you can perform easily; however, if you train five days each week, it is best to reduce the number of sets down to two.
Because the bicep muscles are proportionately small, at least in relation to your chest and back, you should always use a weight that allows you to flex and release with isolation (meaning that no other muscle is involved), but heavy enough to cause fatigue at the end of the set.
Referring to a more recent systematic review, it found: The best hypertrophy results came from 30-40 sets per muscle per week. A minimum effective dose of 4 sets per muscle group per week. Somewhere around 10-20 sets per week still delivered good hypertrophy results.
This depends on your starting point. Our beginner gym workout plan suggests starting with one set of 20 reps and then increasing the reps or weight each week. For people with some training experience, three to four sets of 10 to 12 reps is commonly prescribed for hypertrophy training (building muscle).
When it comes to maximizing bicep gains, the key is to combine high volume and high intensity training. This type of workout will not only help you build strength and size in your biceps, but it will also give you an edge over other bodybuilders who are trying to achieve similar results.
A bicep size that is considered big is subjective to personal opinion and preference. However, as we saw above, young adult men's average biceps range from 13–15 inches, and women's range from 12–13 inches. By these standards, biceps measuring 15+ inches for men and 13+ inches for women are generally classified as big.
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.
Typically, it takes around 6-8 weeks for you to start noticing changes in the appearance of your arms. At around the 12 week mark, this is typically when you can expect to see more significant changes, especially if you didn't already have a large amount of muscle mass in the area!
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.
The 6-12-25 Protocol is a powerhouse training protocol that harnesses the intensity of giant sets to pack high-volume work into a short period. By targeting one muscle group or body part per set, this method takes you through three different exercises with minimal rest, hitting 6, 12, and 25 reps in quick succession.
Increase the intensity of your workouts instead of working out for long periods of time. Make sure you're getting enough calories and protein in your diet for muscle growth. Get plenty of sleep and give your muscles time for recovery. Try supplements for more strength, energy, and power, like creatine and HMB.
Even if you're desperately trying to learn how to get big biceps, my recommendation is to use 15 sets of direct bicep training as more of an upper limit. Instead of jumping straight to that, take a look at how many weekly bicep sets you're doing right now, and add a couple of sets to that.
For optimal results when starting out, consider training your biceps no more than twice a week. Two sessions a week gives your muscles enough post-workout recovery to perform at their maximum capacity during the next session.
High rep training is a great way to build bigger biceps.
Within a single week (microcycle) of training, we recommend between 2 and 5 different chest exercises. For example, if you train chest 3x a week, you can do a heavy barbell bench on one day, a lighter barbell bench on the next day, and a flye version on the last day for 2 total exercises in the week.
For most types of biceps exercises, however, the whole 5-30 rep range is highly effective. When constructing a weekly training plan, it's probably a good idea to train the heavy ranges before the lighter ranges.