number of total sets for biceps

[elite2kr]

Right now im hitting each part twice a week. Would it help if i trained my biceps alone for like 16 total sets? I normally train deltoids or back before i do my biceps.

What would be an effective bicep program?, because they are lagging far behind my triceps.

Any help would be greatly appriciated.

[IBdmfkr]

I normally preexhaust them with heavier compound back movements and then do 1-2isolated sets to finish them off. Otherwise they are not trained alone.

[elite2kr]

I normally preexhaust them with heavier compound back movements and then do 1-2isolated sets to finish them off. Otherwise they are not trained alone.

Thats what ive done for the past 4 to 6 months, but they are not growing....

[FullMoonHowlingWolf]

Right now im hitting each part twice a week. Would it help if i trained my biceps alone for like 16 total sets? I normally train deltoids or back before i do my biceps.

What would be an effective bicep program?, because they are lagging far behind my triceps.

Any help would be greatly appriciated.

Try training each muscle group once a week. Train your biceps alone if they are lagging, but don't increase the sets to 16 as that’s way too many IMO. If you hit your biceps hard each set, you shouldn't need to do more than 6-8 sets. Doesn't seem like enough, but if you put everything into each set, it will be plenty! It's possible that currently your biceps are over trained and that's hindering your growth. Keep experimenting and constantly shock your muscles. Remember muscles adapt quickly and they need nutrition and rest to grow.

[helium3]

partially repeating what the others said,i find that heavy compounds hit them good then i finish them off with 1-3 sets of iso's.ie: 2-3 sets of supinated chins(underhand)or zedbar curls.

arms are important but anymore than 6 sets for bi's is a waist imo.make the sets you do count and theyll grow.

[JAYROD]

i think you're overtraining by doing that many sets. i used to do between 12 and 15 sets for bi's and cut it to 8 and noticed a difference. i also hit 'em twice a week.

[neardark]

how many reps to youguys do per sets?

[Venum]

I usually do about 10 sets on bi's...so that is too much? If i were to try out 8 sets would it just be 2 excersizes 4 sets each? or 2 sets of each to hit from different angles? what works best for low set bicep training??

[Doc.Sust]

pre exhaust than pick one or two exercises ,three sets and thats it

[SVTMuscle*]

I like doing 2 mass 1 iso

As in
Barbell Curls
DB Curls (hammer)
Concentration or Spider curls

[briancb1]

I'm trying to add size in outer part of my bi's, would reverse curls help with this?

[THE_DOME]

9-12 sets on individual bis day

heavy db curls 3
preacher curl 3
hammer curls 2
concentrated 2

[Ufa]

I train with dumb bells on treadmill for one hour. Have to put them down
when pulse gets to high. I don't even count. I only go 4 mph. Hard to
keep balance going faster.

[Undecided09]

I normally preexhaust them with heavier compound back movements and then do 1-2isolated sets to finish them off. Otherwise they are not trained alone.

Wise beyond your years **....lol, I should talk...anyways, I do the same...Bi's on back day for me, then 6 sets ONE EXERCISE!!!

These small muscle groups are so overtrained...One exercise, high volume, high intensity, toast!!! right now I'm doing standing E-Z bar curls sets are 8,6,4,6,4-->dropset, 50% of 4 rep weight for 15-20 reps...I couldn't imagine doing any more for bi's after this, wouldn't make any sense either, after that dropset my bi's are so full I can't touch my shoulders!

~M.A.D.

[Undecided09]

I usually do about 10 sets on bi's...so that is too much? If i were to try out 8 sets would it just be 2 excersizes 4 sets each? or 2 sets of each to hit from different angles? what works best for low set bicep training??

These small muscle groups, I have found, get hit the hardest with 1 exercise, two at most, but high volume, high intesnsity...and that dropset as I have noted above, really finshes them off...So in reality, its 5 heavy sets, and that drop which puts them into submission

[Venum]

i did back today and did 3 sets of reverse curls afterwards...I usually do bi's and tri's on friday, so how many sets will be good friday for bi's just 6 really good sets? but I like to do more excersizes to hit them from different angles.....should I just do a different angle every week then?

[Undecided09]

i did back today and did 3 sets of reverse curls afterwards...I usually do bi's and tri's on friday, so how many sets will be good friday for bi's just 6 really good sets? but I like to do more excersizes to hit them from different angles.....should I just do a different angle every week then?

Yeah I hear the different angles thing, and I agree with it, but I think that is how you should rotate your exercises when you switch up your routine, not as much working them into the same split....So yes I think 6 sets, all on the same exercise, with that dropset, would be good....I would do the same for tri's to, only shoot for 25-30 on the tri dropset....B

My suggestion would be try this out, if you don't like it ask someone else, but I am willing to bet you won't want to do anything else for your bi's or your tri's if you do this right....

Seated Preacher curls with E-Z bar....sets 8,6,4,6,4--->dropset, 15-20 reps immedietly after the last set of 4, at 50% of 4 rep weight...

Overhead two hand Dummbell Extensions or Lying E-Z bar skull crusher....
sets 8,6,4,6,4--->dropset, 25-30 reps immedietly after the last set of 4, at 50% of 4 rep weight...

give that a go, and really work hard on all those sets, push yourself each set, and on the drop keep pushing till you hit those marks, no matter if you need spots or if it hurts really bad....this is all you will need...let me know how it goes...

~M.A.D.

[Venum]

Yeah I hear the different angles thing, and I agree with it, but I think that is how you should rotate your exercises when you switch up your routine, not as much working them into the same split....So yes I think 6 sets, all on the same exercise, with that dropset, would be good....I would do the same for tri's to, only shoot for 25-30 on the tri dropset....B

My suggestion would be try this out, if you don't like it ask someone else, but I am willing to bet you won't want to do anything else for your bi's or your tri's if you do this right....

Seated Preacher curls with E-Z bar....sets 8,6,4,6,4--->dropset, 15-20 reps immedietly after the last set of 4, at 50% of 4 rep weight...

Overhead two hand Dummbell Extensions or Lying E-Z bar skull crusher....
sets 8,6,4,6,4--->dropset, 25-30 reps immedietly after the last set of 4, at 50% of 4 rep weight...

give that a go, and really work hard on all those sets, push yourself each set, and on the drop keep pushing till you hit those marks, no matter if you need spots or if it hurts really bad....this is all you will need...let me know how it goes...

~M.A.D.

i will try tomorrow...and then next week do totally different excersizes to hit the angles?

[Undecided09]

i will try tomorrow...and then next week do totally different excersizes to hit the angles?

give it a try and make sure you let me know....you don't necessarily have to switch it up next week, you can keep this for a good 8-12 weeks, then when you switch up your routine switch up these as well....maybe do standing straight bar curls, same set make up and dropset, but the exercise has changed, and do the overhead d-bell ext or skull crusher, then when you switch up the routine just do the one you didn't do, same sets and the drop, but once againt the exercise has changed, so that should hit a different part of the muscle and shock, even though the sets have stayed the same....

~M.A.D.