Just so that I don't feel like I left you hanging, the program below will work well for gaining more arm size: Superset: Preacher Curls - 10 sets of 10 reps (no rest) Triceps Dips - 10 sets of 10 reps (1 minute rest), Superset: Hammer Curls - 2 sets of 12-15 reps (no rest) Triceps Pushdowns - 2 sets of 12-15 reps (1 minute rest). That’s 2 studies supporting the more sets you do for a muscle, the more it grows, up to at least 45 sets per week. Question: How can I make my arms look wide as mine look big when I flex them but small when you see them from the front? 4 sets of 3 exercises = 12 sets. If you are a hardgainer, then multiply your bodyweight by 24 and use a nutrient split of 50% carbs (even split of simple and complex), 25% proteins, and 25% good fats. That should be recoverable for most individuals. Click Here For A Printable Log Of Quick Arm Gains Routine #1. I think you should take into account at least the following factors when estimating someone’s optimal training volume. If you look at it, you will be resting 3 minutes plus the amount of time that it takes you to perform the other exercise (so you actually are resting a given muscle between 3 and 4 minutes). In this Q&A, I hope to Answer the most commonly asked inquiries on how to get guns for arms. Using this technique of pairing exercises in a modified superset fashion not only saves time and keeps the body warm, but it also allows for faster recovery of the nervous system between sets. 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. The most well-known of these is the German Volume Training study finding that cutting the volume in half from the original 10-set template improved results, as illustrated below. Back workouts use biceps quite a bit. The more advanced you become as a bodybuilder, the more crucial this is. With 2 sessions, the average intermediate MRV for biceps might be around 20 sets per week. This is dependent on the amount of volume per day By increasing the size of this muscle, not only you increase the size of your arms but also your width. Biceps workouts for mass build and strengthen the biceps, one of two primary muscle groups in your arms. Since I've been at this for 15 years now, I change my routines every time I hit the gym! This led to a total weekly number of sets per muscle group of 6 and 9 sets for the 1-set group, 18 and 27 sets for the 3-set group and 30 and 45 sets for the 5-set group in the upper and lower limbs, respectively. The logarithmic best-fit trendline shows an increase in gains from 5 to 20 sets per week, but it’s not exactly major. Yet many people who have tried such high volumes have run into a wall quickly. Here’s how: Bicep Workout 1. Training volume is the amount of work you’re doing during your workouts. The graph also doesn’t display (but does include) the major outlier of Radaelli et al. Hugo is author of a self published bodybuilding e-book called Body Re-Engineering geared towards the natural bodybuilder and co-author of one of the most popular Men's Health book in the country (according to Barnes and Noble) called "The BodySculpting Bible for Men" and the very popular "BodySculpting Bible for Women". Initially, I'd suspect that pairing triceps with chest … 5777 N Meeker Ave, Boise, ID 83713-1520 USA. 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. And since we’re using a schedule that allows us to train each body part twice per week, it means we’ll be aiming for 5-10 sets for the back in each workout, and 2-5 sets for the biceps in each workout. 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. However, the number of studies to look at the impact of more than 10 weekly sets were few and far between. Well, there could be other reasons as well. I noted that the claim of the authors that this is the highest volume ever studied isn’t strictly true. So no program is optimal for cutting as well as bulking. ; Focus - Build strength and learn more about how body handles additional training volume. Question: How often can I train my arms? 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. Training experience. By filling in my details I consent with the privacy policy. 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). Hugo Rivera is an ISSA Certified Personal Trainer, Sports Nutrition Specialist and Computer Engineer graduate from the University of South Florida. After a period of 8 weeks, the 8 sets per muscle per workout group reported slightly better muscle growth. 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 … Another exception is that of the extremely advanced bodybuilder who have so much muscle mass and strength that once a week training works best. Choose one exercise and perform one set of eight to 12 repetitions. Notes: In a Modified Compound Superset, you first perform one exercise, rest the recommended amount of seconds and then perform the second exercise (i.e. You should NOT be training your biceps 3 times a week! © 2020 Bodybuilding.com. Here’s what the data show for untrained individuals. All sets were performed to failure. Advanced trainees also show a blunted hormonal-anabolic response to a given training volume. Most analyses don’t separate studies by training experience, so my research team is performing a meta-analysis. ONCE a week will do, 4-5 sets of varied curls as long as you are doing a back workout during the week. Primary Exercise: Weighted Chin-ups 3×8 repetitions; Secondary … Let’s say you want to build your biceps. Split #2 Monday/Thursday: Chest/Biceps/Triceps Tuesday/Friday: Thighs/Hamstrings/Abs Wednesday/Saturday: Back/Shoulders/Calves, Split #2 Monday: Chest/Back Tuesday: Thighs/Abs Wednesday: Shoulders/Traps/Calves Thursday: Biceps/Triceps Friday: Hamstrings/Glutes Saturday: Calves/Abs. There really is no one-size-fits-all  program. Several studies have found that there’s a sweet-spot training volume compared to which, doing more or less, reduces progression [2, 3, 4]. Three Times A Week. I believe most of you are doing more than 12 sets per week for biceps. 4 x 12-15 with 30 seconds rest between sets The 5 x 5 scenario maximizes the mechanical tension placed on the biceps, which does a great job causing protein synthesis and neuromuscular improvements. Students of my last PT Course will note I’ve updated this range to include higher volume recommendations based on the latest research. Over Three Times A Week. These are also the data I based my traditional 10-30 set range on. These graphs don’t contain Schoenfeld’s last study yet, so if anything, they underestimate the effects of volume. This can often be done splitting up overall training volume into 3-4 sets each, 2-3 times per week. Yesterday Schoenfeld et al. There don’t even appear to be diminishing returns for muscle growth. Another common mistake of overtraining is hitting the biceps with too many sets, you could walk into almost any gym and find someone doing 20 odd sets on their biceps being under the incorrect impression that ‘more is better’. 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. However, there was no major difference in strength gain of both the groups. There’s no set requirement for number of days to train any muscle group, especially inconsequential muscles like the biceps, 2. Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. 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. 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