Best amount of reps for increasing bicep mass
02-17-2009 02:35 AM
Start off with some heavy CHEAT barbell curls like 10 8 6 3 on rep sets. I dont even get to caught up in the reps really as long as what Im doing is very hard and to failure. Then I do CHEAT hammer curls, then CHEAT non-alternating dumbell curls. Notice a theme? Then finally I get into my strcit form sets. I dont do any concentration curls. And usually finish with cables.
I take much ctriticism in my bicep training cause I cheat so much. I dont care what they say though. I also trian mine with many sets I can easily devote a whole day 45mins to just biceps. I know they are small muscles and most peoples wont respond to this kind of abuse. You have to see what the norm is and what all research points too, BUT then find what works for YOU! Take some advice but dont listen to the haters!
Ok Im getting worked up haha.
02-17-2009 08:55 PM
I mix high and low reps. My bicep routine is:
Hammer curls 3x4-6
Single arm preachers 3x6-9
BB curls 8-12
My bi's continue to get stronger and thicker every week.
02-22-2009 05:19 PM
How many times a week is optimal for growth? IM working mine now every friday.
02-22-2009 05:28 PM
depends on what you do the rest of the week. back day generally also hits bis. you can probably get away with a total of 3x a week on bis as since they are a smaller muscle they tend to recover fast
02-22-2009 06:05 PM
the general consensus to me is that everyone responds to different training. plus your diet is more important. maybe you have your diet in check for when you weighed 150 for example...but you put on 10 lbs and now your arms wont grow because you're still eating like you weighted 150 instead of 160.
plus are you squatting, deadlifting, and doing all the compound movements. you're body grows proportionally...if your quads and larger muscles arent growing, your bi's and tri's will plateau too
02-22-2009 07:47 PM
On top of all the great advice so far, I would add to not neglect your triceps. Having a full and well developed triceps will help your biceps and arms as a whole standout.
ADVANCED MUSCLE SCIENCE
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RECOVERBRO: Est. Post #3222
02-23-2009 09:30 AM
Originally Posted by CopyCat
02-23-2009 09:31 AM
yeah, geez i forgot that one the tricep accounts for more than half of the volume of your upper arm, close to 2/3 of it. so a larger tri makes for a larger looking bi
02-23-2009 11:44 AM
different for everyone. Also depends on your diet/recovery needs.
Originally Posted by MrBigPR
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