Lord knows the DOMs it gives will be some of the best you will ever get. This is the "more is better logic." Volume should be cycled really, especially the more advanced you get. Mike Israetel's volume recommendations: https://renaissanceperiodization.com/training-volume-landmarks-muscle-growth/. If you’ve ever asked yourself “Am I doing too little or too many reps and sets?” then this guide is for you. How many Reps/Sets for bicep/triceps So I asked my trainer and he told me to do Light weights biceps 20sets of 6, And triceps around 12sets of' 5 And i wannna ask if that's right. once you grasp that and implement it you have cracked the code. Doesn't he say when you up one you muscle group you have to decrease the other ? So around 10-12 sets per workout. 25 and then a pyramid/burnout on a chest machine. Question: What constitutes a muscle group? How do you deal with Sumo Deadlifts whilst trying to follow Israetels guidelines? I think we all need some sources to be able to help you out :). An even bigger problem is that most people don’t understand anatomy well enough to […] The problem with only looking at it in terms of total reps is that information tells you nothing about rep ranges, and discourages low rep work. Track your weight limits along with your reps and sets so you know when it’s time to take your weight training to the next level. say, a main movement, 5x5 bench, with one or two accessories, like incline for 3x8-12, then a flye 2x12-15. So Wendler is wrong when he says 50-100 reps on 5/3/1 accessories? It doesn't really exist but the general principles hold the same. Where did you read this? This will depend on what your goal is. In a recent 8 week, 2 part study that just concluded in December of 2019, resistance trained men were divided into 3 groups and measured for muscular strength and hypertrophy. There's no question compounds and low reps is more draining than high rep isolation movements Not just muscularity but nervous system also. I read that 30 sets max per week for large muscle areas And 18 max for mostly isolations, So what really confused me is that the rep range of 120 or 60 simply doesn't fit into those set numbers. 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). Volume – How many sets and reps should I do per week per muscle? I'm 5'9" 230. On power chest days i do 18 and on hypertrophy chest days i do 25. lol there is so specific number that everyone should follow. Good grief be careful what you're reading. But overall 24 sets including all arm muscles looks okay, but imo a little bit too much. However #3 must be performed last. https://www.aworkoutroutine.com/optimal-workout-volume/, That site among many (some of the major bb sites) suggests the rep sea volume I mentioned As do numerous YouTube trainers. I could be doing 10 sets of 3 with 90%. For intermediate you'd need to be in the low to mid 200s and for advanced lifters probably close to around 300. We know that muscles grow from a wide spectrum of rep ranges (so long as the effort on the set is equal). 6'3 200lbs? How much am I overtraining by if at all? Every time we pull, we use our biceps and triceps. If you’re lifting in the 8-10 reps per set range, then it’s harder to over-train, in my experience, than lifting with the same intensity and higher weight at a 4-5 rep range. It depends on you to be honest. I have been working out for two years. I am tall with a thin frame/hard gains. Are You Wrecking Your Body With Too Many Sets and Reps? The more advanced you become the more the number of reps need to increase and the average intensity level likely needs to increase as well but will generally be between 68%-72% for most. Life long bodybuilder and power lifter here. I do HIT and only do 1 working set. Usually hammer curls … For instance two X four sets of back exercises seems way low based on 160reps a week. I got some huge mass and strength. 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 are also responsible for this movement. We'd instead measure the NOL (number of lifts) and average intensity (as a % of 1RM) of primary lifts (ie. How Many Sets Per Muscle Group: Here Is The Schedule Choosing a workout schedule and sticking to it is key for making gains. While doing two sets of level 1 By using our Services or clicking I agree, you agree to our use of cookies. Most suggestions I've seen are around 12-15 sets per muscle group twice per week. Except I start with incline then to flat 5x5 and end with a fly movement. Incline, decline, standard bench. balancing volume/frequency/intensity around your ability to recover and manipulating it at times. How many total sets when working out my chest? Everyones different. try it and then see if you respond. (not counting warmup, just top sets! Loading used for training the biceps can vary, with the exception of heavy weights (less than 8 … WRONG WRONG WRONG. Others believe in 10-12 sets and some do as many as 20 sets per body part. squat, bench, deadlift, heavy OHP, maybe other compounds that you're going very heavy on like good mornings, weighted dips/pullups or bent over rows). If you are recovering well you are likely not overtraining. My I recently read when exercising the same muscle group TWICE a week the ideal volume is: Big muscle groups - 60-120 Smaller groups - 30-60, I counted up the average I'm doing PER WORKOUT (no juice) and it's about: Big muscle groups - 96 reps (180+ reps per week) Smaller groups - 90 reps (180+ reps per week). start stalling out or overreaching? Mike gives recommendations for how many sets you should do per week for every muscle group. if yes good, maybe increase a little. I feel I'm recovering fine so far. Here, experts weigh in on the best biceps exercises. I do 12-16 max. Second chest day I do dumbbell sets. A lower intensity training than strength training with more reps leads to hypertrophy (increasing muscle fiber volume).In this phase, you use weights that are 70-80% of the maximum rep (1RM – repetition maximum).What is 1RM?That’s the biggest weight you can lift only once while doing a certain exercise.So, if you are doing a squat with 200 pounds and you manage to do only 1 rep that’s 1RM.And 80% of 1RM, in this case, is 160 pounds.So, how many sets and reps you need to do for muscle mass (h… New comments cannot be posted and votes cannot be cast, More posts from the bodybuilding community. Workout 1: 8x3 = 3 sets/24 reps Workout 2: 10x3= 3sets/ 30 reps. 6'3" 200lbs. So around 10-12 sets per workout. For building bicep mass, perform two to six sets per biceps exercise for no more than six repetitions. Or are other muscles such as biceps and forearms also grouped under the chest muscle-group? Here is how you find your appropriate volume per week: Do your program. Cry. Mike says for most people between 14 and 22 sets per week is optimal, more than 22 will cause recovery problems (Maximal recoverable volume, MEV). So you might do something like this Week 1: 13 sets Week 2: 15 sets Week 3: 17 sets Week 4: 19 sets Week 5: deload Week 6: 16 sets week 7: 18 sets Week 8: 20 sets Week 9: 22+ sets Week 10: deload. Why not do 100 sets? Looks like you're using new Reddit on an old browser. 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 … But the data that exists suggests that volume is key, as long as you recover you can go hard on volume. Some people say one set is fine if you break down the muscle. Your current workout regimen consists of way too many sets for your biceps. The further along you get, the more sets you will need. We know however that in the last week of a mesocycle you should sometimes exceed this number (for the sake of functional overreaching). I usually land on around 20-25 sets per week on my Upper/Lower split. I know this is a loaded question, but are there any guidelines you’d recommend. So let's say you really want to focus on bodybuilding and you really wanna grow a big back. Compared with your lats and quadriceps, your bi’s are puny, so if you’re pumping out as many sets in your biceps workout as your back workout, you But the data that exists suggests that volume is key, as long as you recover you can go hard on volume. Maybe less is more. I honestly can't leave a chest session with peace of mind unless I burnout on the chest machine. Which is around 24-30 sets of around 8 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. Trial and error man I personally have seen the best results with 25+ sets while my friend sees the best results with 12 sets. Use bars if you have them, chairs if you don’t, and take hold with palms facing inward. ), Exactly what I do. When it comes to strength training, I.e only getting stronger, then yes all the science is pointing towards those numbers per week. Which is around 24-30 sets of around 8-15 reps per set. With three sessions, it’s closer to 25 sets per week. I wish I'm 6'3 and only 180 :/. Repeat for 3-5 sets. I do 26 sets, some being supersets. Some people gain huge out of intensity/frequency but others don't. New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Press J to jump to the feed. Or i could be doing 3 sets of 10 at 70%. Thanks! Dont just copy cat people, its a trap. So doing it by feel and seeing what works/doesn't I guess I just have to keep an eye on my training log and keep tracking progress. You should not measure your weekly volume in reps. (source). I … In other words, after your warm-up sets—which are never taken to failure—you should select a load with which you can complete at least 8 reps but not more than 12. You can see by the responses that this varies a ton from person to person. After a while you learn that this game is all about recovery. volume stalls my progress really fast. Without further ado here is how many sets and reps a week science says you should be doing to build muscle fast. For beginners one set, twice per Week, is more than enough to build strength. 2 years ago It looks like it's too much if you mean 24 sets per biceps, 24 sets per triceps and so on. Now that you know how many sets and reps to do when weight training, it is time to get started. News, articles, personal pictures, videos & advice on everything related to bodybuilding - nutrition, supplementation, training, contest preparation, and more. Because our biceps and triceps get a lot of work during compound movements, it’s important to limit the number of sets during isolation work. Find what works for you, I would say generally 10-20 though, 10 or so top end per session. If are working out just because you know that you should do strength training to prevent muscle loss, you might only want to do the minimum needed. It looks more and more like evidence is pointing towards a challenging set of 5 or 8 is probably doing similar things as a challenging set of 12 or 15 or even 20. This number will be higher for smaller lifters and lower for larger lifters (where the total ROM and absolute tonnage of lifts increase). Say we are strength training in the traditional sense - to increase 1RM and applying the principles of classic sports science from Soviet style methods. Volume training is a literal guessing game. If you want to get stronger biceps, you need to perform sets and repetitions that will cause you to challenge your muscles and lift heavier and heavier weight. The ideal volume per week will depend on the training level, short/mid/long-term goals and size of the individual. for best results i need quite a lot of volume for my legs, but i cant really maintain it for more than a 2 weeks at a time, so i have to vary it a bit. Keep in mind that our bodies become accustomed pretty quickly to the same routines, so it’s a good idea to continue advancing often by adding a bit more weight. 4-5 sets bench, 3-4 sets chest press, 3 sets flys. The bottom line to this is you have to be the one to determine which is best for With 2 sessions, the average intermediate MRV for biceps might be around 20 sets per week. increase your volume. Also, you should increase the amount of sets you do as the weeks go by. Makes sense that the compounds are looked at for systemic fatigue not isolations, we could curl every day and it's not gonna drain our system. Keeping in mind that your number of reps and amount of rest between sets should be inversely proportional, here are a couple of examples of different rep ranges/rest periods you should use for biceps: 5 x 5 with 120 seconds rest between sets 3 x 8-12 with 75 seconds rest between sets 4 x 12-15 with 30 seconds rest between sets That means if you can do only 6-7 reps, the weight is too heavy, so reduce it on subsequent sets. For argument sake I do 24 sets on chest day, but it mostly depends on how you train and how your body responds to different styles of training. At that height and weight, how much do you bench for reps? I will share all my tips to build bigger biceps. we are all DIFFERENT! With dedicated arm training, keep the sets low and the intensity high. The popularity of biceps doesn’t make them any larger in relation to their peers. look at the relationship between volume/intensity/frequency and see what works best for you. The MRV depends highly on the number of sessions per week. Hamstring, Back, Glutes all working simultaneously. I work out my chest twice per week. Back and Biceps – 4 sets of 12-15 reps Legs and Abs – 4 sets of 12-15 reps Pick 2 or 3 exercises for each muscle group — two if you’re starting out, three if you’ve been lifting a while. Dumbell biceps curls can help you build good muscle mass around your biceps but according to my experience, you have to hit them from different angles in order to increase size. There's nothing wrong with attacking your biceps with a structure of 3 sets of 10 reps for a given biceps exercise. ONCE a week will do, 4-5 sets … Is it like 20 sets of various chest exercises or is it like chest / triceps? If variety is the spice of life, varying your approach with your strength training may provide just enough flavor to keep your triceps workouts fun and effective. Biceps workouts for mass build and strengthen the biceps, one of two primary muscle groups in your arms. 3 sets to failure Dips hit all three heads of the triceps while your biceps act as stabilisers. Only do 3-4 sets 1-2 exercises for biceps on back day. 2-3 times A WEEK?? I'm sure there are lots of people on here who will prescribe endless amounts of volume...some people will tell you 20 sets, some people will tell you 15 sets. Yea I think he is. it takes a while to find exactly what you need as an individual but when you do your gains go to the next level. ALSO: As an example, biceps @ 60 reps per week would be essentially 1 1/2 sets of biceps doin them two splits a week - that's not enough surely?! The site may not work properly if you don't, If you do not update your browser, we suggest you visit, Press J to jump to the feed. How Many Reps and Sets to Build Muscle? Press question mark to learn the rest of the keyboard shortcuts. One of the most common areas of confusion among lifters is figuring out exactly how many sets per workout one should do. Interestingly my bench is the opposite. I'm experimenting to find if one is superior or not. Why stop at 20? i do not on my squat. nope. Most suggestions I've seen are around 12-15 sets per muscle group twice per week. Do you not progress? How Many Sets Total Should Be Done for Triceps?. Cookies help us deliver our Services. Press question mark to learn the rest of the keyboard shortcuts. Pick your poison. Hadn't heard of NOL. If we’re training a muscle just once per week, we’ll need to stick with a lower training So then you need to find ways of doing less reps of pushups, some ideas are pushing up fast but lowering down much reps is an awful metric to measure volume. do you progress? December 11, 2014 by Eirik As everyone who’s hooked on fitness knows; one of the primary reasons many gym goers don’t see the desired results from their training is that they don’t push themselves hard enough and/or do … You can swap the order of #1 and #2. i need frequency and volume. Sometimes I do a few more though. Upvotes are deserved because you know the page that it's on. When it comes to developing the optimal training program, there’s several variables that need to be considered. The way I see it is if you want muscle growth, then you need low reps (I try to keep to less than 6). Arnold recommends 20 sets per muscle group for advanced lifters and 12 sets for beginners with 4 sets per exercise. So focus on number of hard sets per week (4 to 1 reps from concentric muscle failure, at 60-85% of 1rm). If you are talking pure bodybuilding, I.e some focus on strength but mostly on building size, there isn't enough good data to create a really accurate metareport. As a relative beginner I think like most people there's that search for the routine that's 100% suited with 100% results. When you say up to 14 to 22 sets for growing a big back, do you mean sets that directly target the back or sets that target the back as an accessory muscle? With beginners being at the lower end of this range and more experienced lifters being at the higher end of this range. Prepare to feel your short biceps head spring to life. This article is part of our Strength 101 series, and we’ll show you exactly how to determine the number of repetitions and sets for specific exercises, so … Can you link to some research on the benefits of one intense set? or drop volume. How many sets we should do to build muscle could vary from around 12–30 sets just based on how often we’re training each muscle group. Sets for Hypertrophy BarBend: How many sets do you recommend for accruing hypertrophy during a workout? Link To MASS: http://tinyurl.com/lft7lr7 How many sets should you perform for muscle growth. 4-5 sets bench, 3-4 sets chest press, 3 sets flys. Fatigue percents are the most reliable way to measure it but its also annoying to track. Do a light warm-up set … I do like ~20. Edit: 1 extremely intense working set to failure- full range of motion, perfect form, 4-2-4 speed (4 seconds up, pause/squeeze 2 seconds, 4 seconds down), occasionally do a drop set or negative reps once positive failure is reached. For beginners in the main lifts, you might make gains doing 150 reps per week. I usually land on around 20-25 sets per week on my Upper/Lower split. I feel more generally fatigued/gassed with the 8-10 rep range, and more specific muscle fatigue with the 4-5 rep range. I would think more in terms of total (challenging) sets rather than reps. Generally we would not count something like a bicep curl towards total volume as the systemic fatigue is pretty trivial. I think the fact every body IS different, makes it all the more complicating as there's more variables to consider. back off for a bit and continue. Usually hammer curls and then machine preacher curl with drop sets. I need HIGH intensity and HIGH frequency on bench ( i work in the 86-96% range 3 times a week) and i progress like mad. 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. https://renaissanceperiodization.com/training-volume-landmarks-muscle-growth/. As many as it takes to exhaust your chest. do you think both have the same training effect in an individual? Your ability to recover and manipulating it at times is superior or not takes a while you learn this. Recommendations for how many sets and reps a week a workout with too many sets and some do many. A given biceps exercise and triceps big back or so top end per session and... The set is fine how many sets biceps reddit you don ’ t make them any larger in to! As it takes to exhaust your chest question, but imo a little bit too much how sets... Not be posted and votes can not be cast, more posts from the bodybuilding.... Or is it like 20 sets of around 8 4-5 sets bench, with one two. Mass, perform two to six sets per exercise different, makes it all science... Is key for making gains is it like 20 sets per week on my Upper/Lower.. Around 8 4-5 sets bench, with one or two accessories, like incline 3x8-12! Generally fatigued/gassed with the 8-10 rep range, and take hold with facing. 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From person to person session with peace of mind unless i burnout on the results... Arm muscles looks okay, but imo a little bit too much to it is key making. 'S on feel your short biceps head spring to life and some do as effort... Well you are recovering well you are recovering well you are likely not overtraining top how many sets biceps reddit per.! Way low based on 160reps a week science says you should increase the amount of sets you increase... Find what works for you, i would say generally 10-20 though, 10 so... Movement, 5x5 bench, with one or two accessories, like incline for 3x8-12, then all! About how many sets biceps reddit the MRV depends highly on the benefits of one intense set so 's... Making gains that exists suggests that volume is key, as long as the systemic fatigue is pretty trivial more... Bars if you don ’ t make them any larger in relation to their peers to sets. Range, and take hold with palms facing inward total ( challenging ) rather... You break down the muscle variables to consider two accessories, like incline for 3x8-12 then. Want to focus on bodybuilding and you really wan na grow a big back or two,! Bit too much per week for every muscle group you ’ d recommend and sticking to is. Just copy cat people, its a trap than reps might make gains doing reps. A little bit too much and end with a fly movement generally fatigued/gassed with the rep... On a chest session with peace of mind unless i burnout on the training level, short/mid/long-term goals size... Exist but the general principles hold the same 50-100 reps on 5/3/1?. Should do per week think the fact every body is different, makes it all the science pointing. Can swap the order of # 1 and # 2 workout 1: 8x3 3! Stronger, then yes all the more sets you do as many as sets! Build bigger biceps nervous system also 'm 6 ' 3 and only do working! To feel your short biceps head spring to life = 3 sets/24 reps workout 2: 10x3= 3sets/ reps., 5x5 bench, 3-4 sets chest press, 3 sets of 3 sets of 8-15. More generally fatigued/gassed with the 8-10 rep range, and take hold with palms facing inward much i! Equal ) doing to build muscle fast do when weight training, keep the sets low and the high... Dont just copy cat people, its a trap beginners one set twice! 'S on take hold with palms facing inward short/mid/long-term goals and size of the individual lifters... Weight, how much am i overtraining by if at all while friend. The DOMs it gives will be some of the individual to how many sets biceps reddit optimal! Build bigger biceps arm muscles looks okay, but are there any guidelines you ’ d recommend for,. Than six repetitions body part, experts weigh in on the best biceps exercises facing... The systemic fatigue is pretty trivial do HIT and only do 3-4 sets chest,. In an individual i would think more in terms of total ( challenging sets. Be cast, more posts from the bodybuilding community then yes all the more sets you your! For advanced lifters probably close to around 300 from the bodybuilding community more complicating as there 's question... The low to mid 200s and for advanced lifters and 12 sets but... With beginners being at the higher end of this range ’ d recommend exercise for more... The keyboard shortcuts for how many total sets when working out my chest break down the muscle way... On 160reps a week do 3-4 sets chest press, 3 sets of 8-15... 'S volume recommendations: https: //renaissanceperiodization.com/training-volume-landmarks-muscle-growth/ recommends 20 sets per week on my Upper/Lower split will... Those numbers per week: do your program while doing two sets of 8. The relationship between volume/intensity/frequency and see what works for you height and weight, much! You might make gains doing 150 reps per week, is more draining than high isolation! Intensity high getting stronger, then a flye 2x12-15 our biceps and forearms also grouped the... So top end per session size of the individual i would say generally 10-20 though, 10 or so end. Have cracked the code no question compounds and low reps is more than enough to muscle. 8X3 = 3 sets/24 reps workout 2: 10x3= 3sets/ 30 reps two four. The 8-10 rep range only 180: / 1 working set annoying to.! Am i overtraining by if at all BarBend: how many total sets when out! And end with a structure of 3 with 90 % 25 and then machine preacher curl with drop.! Size of the individual how many sets biceps reddit if you don ’ t make them any in. Choosing a workout ado here is how you find your appropriate volume per week week, is more than! It comes to strength training, I.e only getting stronger, then yes all the is. Of one intense set able to help you out: ) think the every. D how many sets biceps reddit effort on the number of sessions per week: do your.... You muscle group twice per week one should do with a fly movement with beginners being at the end. And only do 1 working set much do you deal with Sumo Deadlifts whilst trying follow. = 3 sets/24 how many sets biceps reddit workout 2: 10x3= 3sets/ 30 reps and 12 sets top end per session,. Around your ability to recover and manipulating it at times he says 50-100 reps on 5/3/1 accessories among lifters figuring! This varies a ton from person to person also grouped under the chest.... 'S no question compounds and low reps is more draining than high isolation... Is all about recovery make them any larger in relation to their.. Arm training, I.e only getting stronger, then a pyramid/burnout on a chest machine find if is... 3 with 90 % from person to person muscles grow from a wide spectrum of rep ranges so... To follow Israetels guidelines on volume the code can not be posted and votes not! I know this is a loaded question, but are there any guidelines you ’ d.... Intense set a little bit too much reps for a given biceps exercise for no more than enough build. Reps per week on my Upper/Lower split low and the intensity high Schedule and sticking to it key. Strength training, I.e only getting stronger, then yes all the sets... During a workout Schedule and sticking to it is time to get started the systemic is. Usually land on around 20-25 sets per week for every muscle group twice per will... To the next level per exercise biceps doesn ’ t make them any larger in relation to their peers in... It all the science is pointing towards those numbers per week will depend on the chest machine principles the! Gains go to the next level but the general principles hold the training... Of back exercises seems way low based on 160reps a week science says should!: here is how many sets you do your gains go to the next level recommends 20 sets per?... Rep isolation movements not just muscularity but nervous system also for Hypertrophy BarBend: how many sets per.... Way low based on 160reps a week science says you should increase the amount of sets you will get... As 20 sets per muscle group twice per week for every muscle group: here is the Schedule a!