How many sets should I do biceps?
When we look at arm training, it is suggested that you perform at least 8 total sets (per week) to maintain your arms, with some suggesting 10-15 total sets per week to be the most effective for most people.
Is 16 sets for biceps too much?
Anywhere between 12–20 sets is the optimal range for maximum growth of muscles . Smaller muscles like biceps will give great result even with 16–18 sets per session and larger muscles like legs, back , chest you need a bit more volume .
Is 10 sets of biceps per week enough?
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. With beginners being at the lower end of this range and more experienced lifters being at the higher end of this range.
Is 3 sets enough for biceps?
If lifting heavier weights (enough so that you can only complete six to eight repetitions), rest at least two days between bicep workouts. If your goal is endurance and lean muscle, stick with one to three sets of 12 to 16 reps with at least one day of rest in between.
Is 30 sets for biceps too much?
Most evidence-based fitness professionals recommend a training volume of 10-15 sets per muscle group per week. I’ve recommended 10-30 sets in my interviews the past years for most individuals with some outliers using higher volumes, like IFBB Pro Nina Ross.
Is 12 sets per workout too much?
Some muscles, such as our traps, are worked hard enough by compound lifts that they’ll often grow just fine without ever needing to be isolated. In fact, most people get the best results while training someone in the middle of that range—somewhere in the neighbourhood of 12–18 sets per muscle group per week.
Can you do too many bicep curls?
Standing curls allow you to overload your arms with more weight, in part because you can use a bit of body English to keep a set going. Don’t go overboard, though, or your form will break down. After warm-ups, choose a weight that causes failure at 8-12 reps if your goal is to maximize hypertrophy.