That should be recoverable for most individuals. Here’s how: Bicep Workout 1. 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). Three Times A Week. Question: How can I get big arms quickly? So for the biceps the set volumes per week were 6, 18 and 30; for the triceps they were 9, 27 and 45. 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. Or you could even break it down further with a chest/triceps/abs day, a back/biceps day, a leg day, and a shoulder day each week. So you would only count the bicep curls as bicep volume. 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 exercise scientist who'll disagree with that approach. 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. What they found was that there was an inverted U response. By filling in my details I consent with the privacy policy. I noted that the claim of the authors that this is the highest volume ever studied isn’t strictly true. After a period of 8 weeks, the 8 sets per muscle per workout group reported slightly better muscle growth. Strength-trained men performed 1, 3 or 5 sets per exercise during an 8-week study. Choose one exercise and perform one set of eight to 12 repetitions. Radaelli et al. Forget about using super heavy weights and jerking the weight. Where does this contrast come from? Along with consistency, determination and repetitions, gaining bicep muscle mass requires time. For advanced lifters, we could expand this further, too. Here’s what the data show for untrained individuals. ONCE a week will do, 4-5 sets of varied curls as long as you are doing a back workout during the week. : For instance, first do Biceps, then do Triceps). Front Delts Ten or more sets per muscle group per week worked better than 5-9 sets. But overall 24 sets including all arm muscles looks okay, but imo a little bit too much. A modified superset for Incline Curls and Lying Triceps Extensions in which you perform 3 sets of each exercise will look like the following: Lying Triceps Extensions 1 set of 10-12 reps Rest 90 seconds, Incline Curls 1 set of 10-12 reps Rest 90 seconds. For example, your routine might vary in intensity and look something like this: 5 sets at 50% 1RM on Monday; 3 sets at 70% 1RM on Wednesday; 2 sets at 90% 1RM on Friday. 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. Advanced trainees also show a blunted hormonal-anabolic response to a given training volume. Triceps: 30-60 reps per week. Notes: If you are a naturally skinny person (a hardgainer who always has abs regardless of diet), then perform only once a week for 5 weeks. Several studies have found that there’s a sweet-spot training volume compared to which, doing more or less, reduces progression [2, 3, 4]. So for the biceps the set volumes per week were 6, 18 and 30; for the triceps they were 9, 27 and 45. Performing as little as 6-8 sets per week can also suffice for some lifters who are performing a lot of pulling, as the biceps … 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. 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. Abs: 30-60 reps per week. After listening to that statement, Hugo decided to kick the... Be the first to receive exciting news, features, and special offers from Bodybuilding.com! It depends on you to be honest. All rights reserved. 5-10 direct sets per week for the biceps. I believe most of you are doing more than 12 sets per week for biceps. Next to abs, arm questions seem to be the second most frequently asked ones. 5.9K views Most analyses don’t separate studies by training experience, so my research team is performing a meta-analysis. In most cases, 10 to 15 sets per week spread among 2 to 3 workouts will help to build mass. Selecting Exercises For The … With the exception of the bench press, the results for all measures showed a more-is-better dose-response all the way up to the super high volumes, as illustrated below. One of the most common areas of confusion among lifters is figuring out exactly how many sets per workout one should do. How Many Sets of Deadlifts for Mass. Note the massive triceps thickness gains from the group performing 45 sets of triceps work per week. Recommendations suggesting 12-20 total work sets per week for intermediate lifters. Initially, I'd suspect that pairing triceps with chest … These are all great exercises. That way we’d stimulate maximal muscle growth in each workout while also getting a great weekly training volume. And 5-9 sets worked better than four sets or less. How Many Sets Should I Do For Biceps? For example, if you are doing 3 sets of seated shoulder press and you do 8 reps for each set, then total workout volume is 24 reps. And if you are doing 3 exercises for shoulder for that day, like lateral raise and posterior raise, again for 3 sets each and 8 reps, then total workout volume for shoulders is: 3*3*8= 72 reps. Hugo also just released his new book called The Hardgainer's Handbook of Bodybuilding in March 2005 and also serves as a nutrition consultant to several professional football players and other elite athletes. 10-20 direct sets. Then rest the prescribed amount of time again and go back to the first exercise. You really … 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. These graphs don’t contain Schoenfeld’s last study yet, so if anything, they underestimate the effects of volume. Practice perfect form and think isolation at all times. If you’re interested in targeting your biceps and build muscle mass in that area, you can do 2 to 6 sets per exercise for no more than 6 reps. Make sure you give your biceps, or any muscle groups really, enough rest time to recover between sets and between workouts during your week. ; Duration - 3 to 4+ months. The graph also doesn’t display (but does include) the major outlier of Radaelli et al. 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. Over Three Times A Week. Yesterday Schoenfeld et al. ; Focus - Build strength and learn more about how body handles additional training volume. There’s no set requirement for number of days to train any muscle group, especially inconsequential muscles like the biceps, 2. This is dependent on the amount of volume per day And you’ll finish off by grinding out two “pump sets” of 10 reps with shorter rest periods. 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