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Thread: How many sets for biceps and triceps?

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    Mr. Small's Avatar
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    How many sets for biceps and triceps?

    In a lot of programs online, they specify maybe working biceps twice a week, with 3 sets each. The same with triceps. I usually do 10 in total for the week for biceps and the same for tri's.

    How many sets a week do you do for biceps?

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    Tuesday
    Biceps, 3 warm up sets, 2 exercises, 8 working sets of about 10-15 reps
    Triceps, 1 warm-up, 2 exercises, 8 working sets of about 10-15 reps

    Thursday, superset:
    Biceps, 1 exercise, 6 sets of 18-20
    Triceps, 1 exercise, 6 sets of 18-20

    So I guess 3 exercise each per week, 14 sets.... Or so.

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    I don’t do anything specifically. Just work the piss out of them. Heavy barbell curls are best and preachers id say were second. Gotta have the mind muscle flex connection. Form is critical and squeeze as well. I may hit them 3x times a week sometimes. Tris get alot of work from chest and delt day so dont over train
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    Quote Originally Posted by Charlie67 View Post
    Tuesday
    Biceps, 3 warm up sets, 2 exercises, 8 working sets of about 10-15 reps
    Triceps, 1 warm-up, 2 exercises, 8 working sets of about 10-15 reps

    Thursday, superset:
    Biceps, 1 exercise, 6 sets of 18-20
    Triceps, 1 exercise, 6 sets of 18-20

    So I guess 3 exercise each per week, 14 sets.... Or so.

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    Man that's a lot of reps compared to a 3x8. Do you prefer the lighter weights?

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    Quote Originally Posted by Cuz View Post
    I don’t do anything specifically. Just work the piss out of them. Heavy barbell curls are best and preachers id say were second. Gotta have the mind muscle flex connection. Form is critical and squeeze as well. I may hit them 3x times a week sometimes. Tris get alot of work from chest and delt day so dont over train
    Yeah, seems to be bit like my setup

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    I don’t do more than 3 exercise x 3-4 sets per week for biceps and triceps. Bad elbows is one reason. Another is I’m done growing, I just want to maintain. Also, as mentioned already, you hit bis and tris with other exercises as well. In my early lifting days I would dedicate an entire day to just arms, sometimes two.
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    Quote Originally Posted by Mr. Small View Post
    Man that's a lot of reps compared to a 3x8. Do you prefer the lighter weights?
    My Tuesday, after warm-up sets, is only 2 exercises for Bi's and 2 for Tri's, for 4 sets. So its only 4 excises, coupled with shoulders for 3 more exercises, so my total workout is only 7 exercises for the whole workout. Takes about 70-75 Mins.

    "light" is relative I suppose, I'm not sure how to answer that, it feels heavy at the time

    The superset on Thursday is focused on high rep pump sets, so yes, its lighter.
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    I have 21in arms just throwing that out there. Heres the best way to blow ur arms up I promise u will see gains from this.
    Hammer preacher curl machine: 3 sets squeeeeze the shit out of every rep 15 reps not to failure but close. were pumping the bicep for the rest of the workout here.
    Standing Alternating dumbell curl: 3 sets moderate weight 12-15 reps again squeeze as hard as u can at the top. Fail on the last set but make sure to get at least 12
    Standing straight barbell curl these are my favorite they will give thicknesss. 3 sets 12-15 reps moderate weight fail on the last set to 12 at least.
    Standing alternating hammer curls. Going straight up and down not across the chest. 3 sets 12-15 reps again
    Triceps:
    v bar pushdowns. 3 sets 15 reps squeeze really hard at the bottom and grip the bar hard when u squeeze. Focusing on pumping them up as much as possible. lean forward focus on driving the bar into the ground.
    Skull crushers: 3 sets 12-15 fail on the last set
    single arm overhead extension dumbell or rope. 3 sets 12-15 reps fail on last set
    dips: keep elbows in body upright dont lean forward. 3 sets to fail superset with close grip push ups. ull only be able to get a couple but u will see the pump is insane.

    If that doesnt work. TRy really high reps like 100 rep sets and crazy supersets get creative.

    I know guys say u need to life heavy weight to build thick dense muscle which is true BUT with arms and delts Its all about pumping them up. 12-15 reps or even more its better with a moderate weight just try it. And only train arms once a week they get ton of work during other body parts. Shit even not training them for a couple weeks can help if they arent responding.
    Last edited by tbjake34; 09-03-2020 at 10:52 PM.
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    Quote Originally Posted by tbjake34 View Post
    I have 21in arms just throwing that out there. Heres the best way to blow ur arms up I promise u will see gains from this.
    Hammer preacher curl machine: 3 sets squeeeeze the shit out of every rep 15 reps not to failure but close. were pumping the bicep for the rest of the workout here.
    Standing Alternating dumbell curl: 3 sets moderate weight 12-15 reps again squeeze as hard as u can at the top. Fail on the last set but make sure to get at least 12
    Standing straight barbell curl these are my favorite they will give thicknesss. 3 sets 12-15 reps moderate weight fail on the last set to 12 at least.
    Standing alternating hammer curls. Going straight up and down not across the chest. 3 sets 12-15 reps again
    Triceps:
    v bar pushdowns. 3 sets 15 reps squeeze really hard at the bottom and grip the bar hard when u squeeze. Focusing on pumping them up as much as possible. lean forward focus on driving the bar into the ground.
    Skull crushers: 3 sets 12-15 fail on the last set
    single arm overhead extension dumbell or rope. 3 sets 12-15 reps fail on last set
    dips: keep elbows in body upright dont lean forward. 3 sets to fail superset with close grip push ups. ull only be able to get a couple but u will see the pump is insane.

    If that doesnt work. TRy really high reps like 100 rep sets and crazy supersets get creative.

    I know guys say u need to life heavy weight to build thick dense muscle which is true BUT with arms and delts Its all about pumping them up. 12-15 reps or even more its better with a moderate weight just try it. And only train arms once a week they get ton of work during other body parts. Shit even not training them for a couple weeks can help if they arent responding.
    Might give this a go for a bit

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