To grow your arms, you need to hit your biceps and triceps equally hard, using both low reps (4-6) with heavier weights and higher reps (15-20) with lighter weights.
It depends if you have a lighter weight increasing reps is a go to option but if you have a moderate or heavy weight(the weight in which correct form is not compromised) it is advised to go with max reps which is generally 12--15. If you still can hit more reps increase the weight (progressive overload) .
Yes, doing 6 sets of 20 reps can build muscle, particularly if you're working with a weight that is challenging for you. This approach is often referred to as high-volume training, which can promote muscle hypertrophy (growth) by increasing time under tension and metabolic stress in the muscles.
For biceps the MEV ('minimum effective volume'), in other words the minimum amount of sets per week needed for bicep growth, is 8 sets per week. The MAV ('maximum adaptive volume') for biceps, this is the range of what will give you the best growth, is 14-20 sets.
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.
Growth Stimulation – High rep training stimulates muscle growth by forcing your muscles to work harder than they would during regular weight training. As your muscles work harder, they respond by growing larger and stronger.
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.
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.
Because the moderate (10-20 rep) range often offers the best tradeoff between stimulus, fatigue, injury risk, and slow/fast fiber specificity, and mind-muscle connection, an argument can be made that a first-time program design could have most weekly working sets for the triceps in this range, perhaps up to about 50% ...
If your main fitness goal is to build more muscle mass (aka hypertrophy), you'll want to do moderate to high rep ranges with moderate weights, Adrian says. Stick to 8 to 12 repetitions per set with a load 60 percent to 80 percent of your 1RM.
A "rep," short for "repetition," is a single execution of an exercise. One pushup is one rep, and 10 pushups are 10 reps. A "set" is a collection of reps. If your goal is to complete 20 pushups, you might break your workout up into two sets of 10 reps.
Most of the guys we see at commercial gyms are doing sets of 5–15 reps. 86% of the guys who could bench 225 pounds believed they were stronger than the average man. They're correct. Not just that, they're also stronger than two-thirds of guys who've been lifting for over a decade.
Sets of anywhere from 4–40 reps will stimulate muscle growth quite well, but most research shows that doing 6–20 reps per set is the most efficient way to build muscle. Bodybuilders often use the middle of that range, favouring 8–12 reps per set.
Reps For An Arm Workout
Aim for a moderate rep range of around 8-12 reps per set for optimal muscle growth, strength, and hypertrophy in the biceps, triceps, and other arm muscles.
Genetics certainly come into play, but far more people are capable of building a legitimate 20-inch arm than will ever know. In many cases, if they only did things differently, their arms would grow to their ultimate potential rather than be stalled out one to three inches shy.
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.
Years ago I developed a rep scheme for super sets known as the 5/10/20 method. In it's simplest form, this is a 3 exercise superset for a single muscle group where you do 5 reps of the first exercise, 10 of the second, then finish up with 20 reps on the final exercise.
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!
Unfortunately, there's no concrete answer to that question. For most people, the answer is… less. If you're training six or seven times per week but you're not training for a specific sport, event or competition, chances are you're overtraining.
Don't Lift Too Heavy
Generally, research agrees that 8-12 repetitions with a moderate load is best for inducing a hypertrophic response. While you will still make strength gains with heavier loads and lower reps, you will be minimizing the potential for gains in muscle size.
The short head of your bicep is on the inside of your arm. The short head is usually the part of your biceps which helps to make your arm look bigger and fuller. Therefore, if you are trying to put more size on your arms, train your short head. On the outside of your biceps is your long head.
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.