Fitness, Nutrition, Productivity, and Mindfulness. Exercises: The biceps consists of two heads: the long and the short head. With 2 sessions, the average intermediate MRV for biceps might be around 20 sets per week. 4 exercises is not too much, depending on how many sets you do. Special shout-out to Dr. Mike Israetel, we really value his knowledge and the content that he shares with you guys on his YT channel and his blog.  The heavier the weight you use, the fewer repetitions are required. The biceps is a relatively small muscle and can sustain a higher frequency with around 3-4 times/week. WRONG WRONG WRONG. N ext to abs, arm questions seem to be the second most frequently asked ones. Use 1-2 exercises (2 for bigger muscles) per session, per muscle group. Overall, a proper range of motion leads to increased muscle growth. Somewhere between 3 and 8 exercises per workout will work fine for most people. On that note, you should at least take your curls all the way up and down. If you only workout on 1 day a week then you’ll have to try to fit them all in during that session. Another common mistake of overtraining is hitting the biceps with too many sets, you could walk into almost any gym and find someone doing 20 odd sets on their biceps being under the incorrect impression that ‘more is better’. According to fitness researcher James Krieger, you should do around 10 sets per muscle group in a single workout. Life long bodybuilder and power lifter here. This means the heavier pulling exercises and general back workouts you have per week, the less additional isolation work is necessary. The Optimal Triceps Volume - Hypertrophy Guide - Emerging Athlete. If you were to improve on one set with each passing workout, it would do more for your muscle building efforts than if you did 15 sets for that same muscle group with no improvement. The actual number of repetitions would be the key difference. Hence, it is important to know where your MAV lies to maximize your muscle growth. First, you start off with relatively heavy reps around 8 and after 4-5 weeks you switch to a higher rep range with 10+ reps. A lower volume would mean that you can possibly work with a higher frequency BUT it is not the most productive way to train biceps every day with low volume. 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. Obviously, I am talking about quads… Just kidding, of course, its the biceps.  Avoiding burnout: Aside from volume, the amount of intensity you bring to your workouts is important for tearing down muscle tissue and triggering growth. If you are seriously wondering about how many sets you should do for your biceps, I can guarentee you that you aren't doing your exercises properly and/or are not selecting the proper weight. Drop sets: You start with a certain weight (do as many reps as you can) lower the weight about 25% (again, do as many reps as you can) and lower again about 25%. I would recommend working out 3-4 times/week with biceps involvement. Rep ranges around 8-12 will definitely give you a great pump and stimulate massive growth. Same goes for supersets, if you’re interested click the link and give it a read, thanks. After four months of training, you can gradually add sets. 10-20 reps for each small muscle group per workout, with 3 workouts for each muscle group per week. It is scientifically proven that a full range of motion works well for biceps. The other way around works as well means starting with the lighter isolation exercise and then going heavier. So, if you work out with a weight that’s 80% of RM, you should do 5-10 reps per set. Benefits of Caffeine – 5 Reasons You Must Take Caffeine, Sleep Deprivation Effect on the Brain – 13 Science-Based Sleep Hacks, The Optimal Volume for Hypertrophy - Complete Guide, The Optimal Triceps Volume - Hypertrophy Guide, The Optimal Traps Volume - Hypertrophy Guide. Weight Training and Arthritis – How To Pick The Right Exercises. A good thing to do for biceps workout is to implement some variation for either the rep range or the total volume. Second, flex your forearm and lastly, flex your shoulders. ... 3 sets squeeeeze the shit out of every rep 15 reps not to failure but close. The Minimum Effective Volume stand for the minimum amount of work that is required to stimulate muscle hypertrophy. On average, most folks obtain good growth with around 8 sets/week.  Volume refers to the number of exercises, sets, and repetitions that you perform at each session. Beginner Bicep Workout Routine Frequency - 2 workouts per week, with at least 2 rest days between workouts. With three sessions, it’s closer to 25 sets per week. Furthermore, I can suggest training biceps relatively heavy once and adjust the other two sessions. How Many Sets per Workout? Most folks gain the best benefits from 3-4 biceps workouts/week. What can you expect from this article series? Primary Exercise: Weighted Chin-ups 3×8 repetitions; Secondary Exercise A: Barbell Curls 3×10 repetitions; Secondary Exercise B: Cable Curls 3×8 repetitions *Note: You do not superset the secondary exercises as they are training the same muscle group. You are forcing your muscles to do more work overall. Title is self-explanatory, how many sets do you do per workout? I can definitely recommend changing some small things now and then to assess how your body responds to new ways of training. Here’s how: Bicep Workout 1. The Maximum Recoverable Volume is largely important. All these pulling movements fatigue and demand the biceps quite heavily. Briefly speaking, you can train your biceps heavily with barbell curls. A good rule of thumb, especially if you’re on the high end of the exercise count, is 2 to 3 working sets per exercise. Avoid Burnout: Aside from volume, the amount of intensity you bring to your workouts is important for tearing down muscle tissue and triggering hypertrophic growth. The “momentary failure” part I highly doubt as the idea even a highly trained athlete could perform 8 sets of squats of 8 – 10 reps each to failure as they did in the study, is suspect at best. While free weights or weight machines are viable ways to strength … barbell curls) and then instantly followed by another lighter isolation movement (e.g. Â© 2020 Bodybuilding.com. Frequency - 2 workouts per week, with at least 2 rest days between workouts. The maintenance volume here is located between 0-4-6 sets/week. The number of weekly sets you need to maximize muscle growth also depends on how often a particular muscle is trained. For higher volume workouts, studies suggest that larger muscle groups such as the quadriceps and the back require between 90 and 120 weekly repetitions, depending on the amount of weight used. That seems to be the threshold in which performing a greater number of sets starts to give you diminishing returns, or what many people call “junk volume”. And you’ll finish off by grinding out two “pump sets” of 10 reps with shorter rest periods. 2-3 times A WEEK?? You can train arms between 2-6 times per week. One of the most common areas of confusion among lifters is figuring out exactly how many sets per workout one should do. What is a good volume that is still recoverable? Build Bigger Biceps – Workouts and Exercises for Big Arms. Certainly, you can go lower than 8 reps/set but as already mentioned earlier, isolation movements with heavy weights can easily result in injury. The MRV depends highly on the number of sessions per week. You’ll increase biceps size and strength by alternating between sets of higher and lower reps while increasing and decreasing the weight accordingly for a generous 14 sets per workout. Divide this up between two or three exercises over the course of your bicep workout. Adding weight training to your exercise routine offers a number of benefits, including stronger muscles, stronger bones and an overall toned appearance. This makes sense. Rest two to five minutes between your sets and increase the weight if you can do more than six reps. Strength-training workouts for your biceps should not be performed on consecutive days. Approach - Low volume and strength building in the muscle building rep ranges of 10-12 reps per set. Although, we have to have a high volume with heavy weights. I believe the key to a happy life, to pursue your goals, overcome challenges and convert your dreams to reality, is based upon mastering our four underlying four pillars; nutrition, fitness, productivity, and mindfulness. For example, you could vary the rep range you’re using in between your mesocycles. I am curious, let us know in the comment section below! Be the first to receive exciting news, features, and special offers from Bodybuilding.com! Because you don't want to shed too many calories during your workout, that is why you don’t need extra workouts. So temper your enthusiasm and restrict your bicep workout routine to one session per week. Alright, in case this is the first article that you’re reading from our volume series, I’ll briefly give you an overview. Deadlift Sets and Reps for Beginners. But I know you’re all waiting for this article. Most intermediate-advanced lifters need at least 8 sets of direct bicep work per week to make gains, and for some, it’s even more than that. How Many Sets Should I Do Per Workout? 01-07-2010, 12:02 PM #6. henmaniac87. Cool. 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’re likely piling on the “little guys.” As mentioned earlier, the triceps usually get less attention than the biceps. For both strength and power, do 3 to 5 sets of 1 to 5 reps per workout. Here is a recommended set range for each muscle group: Legs - 14-20 sets; Calves - 6-10 sets (possible twice per week) To make it comprehensive, the biceps has a couple of functions. In the last article, we talked about the optimal triceps volume, if you haven’t checked it out yet definitely give it a read. Because you don't want to shed too many calories during your workout, that is why you don’t need extra workouts. Pretty obviously, nobody wants to take a forced break due to excessive volume. 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). Perform 40-70 total reps per muscle group per session. What is the best workout for biceps? Where can we set a point of reference for the biceps MAV? Each workout can consist of a total of around 15-25 sets, but the number of sets for a specific muscle group in that workout should be at around 10 or below. For that reason, we’re going more in-depth about the optimal biceps volume to eliminate all your current excuses and complaints such as “my biceps does not want to grow”, “I am curling so much weight but I still have a small biceps..”. Hi, we are the Emerging Athletes. Secondly, you can use the full range of motion whilst activating more muscles fibers as compared to making use of momentum, so-called cheat curls. You just don’t need tons of isolation work to grow it. For proper muscle growth, we need to put more effort into our workout and increase the volume steadily. A working set means not a warmup—you’re using a challenging load and going to failure, … Therefore I recommend you to stay with at least 8 sets/week. Everything below 8 sets/week possibly does not result in good growth at all. Your training volume can be calculated by figuring out the total amount of weight lifted by multiplying sets x reps x weight. MV stands for Maintenance Volumeand refers to the amount of work that is required to maintain the muscle’s current size. That’s why I would recommend staying in between 8-15 reps on average for the optimal biceps volume. I really like to use barbell curls as a heavy isolation movement and afterwards finish off my biceps workout with a lighter machine or cable curl exercise. With this in mind, there are and will always be exceptions. You're focusing on the wrong thing. You could do 3 sets of barbell curls on Monday followed by 3 sets of cable curls on Thursday and still maintain your muscles size. Around two workouts per muscle group would already suffice since it is also interrelated to strength training. Since it is a relatively small muscle, training heavy and intense is only recommend up to a certain degree, but that’s relative anyway. Achieve this rep range across 6-10 sets. Pingback: The Optimal Triceps Volume - Hypertrophy Guide - Emerging Athlete, Your email address will not be published. Here, experts weigh in on the best biceps exercises. Answer: Getting big arms quickly is a combination of factors such as how well periodized your routines are, how good is your form, how good is your nutrition program, etc. Well, there are several scientific studies that prove about 10-20 sets per muscle group per week gives you better muscle-building benefits. Rule of thumb for your biceps workout: stick to sets of 8 to 15 reps, and even sometimes finish with sets of 20 reps. 2) Keep It Simple. It’s good that you’re here now. During this time, I already had the opportunity to support many friends, family members and athletes on their journey to achieve their goals, both athletic or performance driven. Definitely check out his video about biceps volume! (1) The number of sets can vary from 3 to 5 sets per exercise. How can 0 sets/week be possible to maintain your biceps gains? Why is there a quite big range between 20-26 sets/week? How many exercises you should do per muscle group depends on several factors, including your fitness level and goals. Variation: Definitely do some changes every so often. Eventually, it’s also more interesting for you instead of sticking to the same plan day in and day out. Full-Body Workout, Smaller Muscle Groups: If you choose the upper/lower split routine, you'll be exercising each muscle group two times per week. Biceps workouts for mass build and strengthen the biceps, one of two primary muscle groups in your arms. For building bicep mass, perform two to six sets per biceps exercise for no more than six repetitions. It’s a great way to figure out how and when to scale up what you’re doing in order to keep your progress steady and prevent it from stalling or stopping altogether. Both workouts train the biceps and triceps each with none (9) direct working sets of volume, making this a standard 2-day arm workout routine. (2015) had participants perform 1, 3 or 5 sets per exercise with 2 exercises for the biceps and 3 for the triceps in a 3x per week full-body training program. But instead of doing all these sets in one workout, you can really jumpstart your arm growth by dividing your training volume over the course of three weekly arm workouts. Chest, Shoulders & Triceps – 4 sets of 12-15 reps; Back and Biceps – 4 sets … Supersets: One of the most common training techniques. When it comes to workout volume, let science be your guide to the number of sets, reps, and exercises! Proven science: Studies show that targeting each muscle group 2-3 times per week with fewer sets results in greater muscle mass than once-per-week workouts that contain many sets. Bodybuilding.com's authors include many of the top coaches, nutritionists, and physique athletes in the world today. Let's take a look at the training methodology that will enable you to maximize your muscle mass. If you want to have a fully developed biceps, you need to pay attention to both heads! But does their arms look like properly curling 20kg dumbbells? But instead of doing all these sets in one workout, you can really jumpstart your arm growth by dividing your training volume over the course of three weekly arm workouts. First, supinate which means turning your wrist with an outside movement. But on average most folks will get good growth with a volume between 14-20 sets/week. You can even increase the frequency for your biceps volume but in the end, you have to adjust the frequency according to the volume. For several years I have been training and developing my personality with dedication, ambition, and commitment to pursue my goals. If you’re training twice a week, that’s about 4 sets per session. What’s the MV for the optimal biceps volume? The number of reps depends on your goal.If you want to increase your strength, The ideal amount? ... Back and biceps I get about 16 sets in total for my back and about 8 for my biceps. 20-40 reps for each big muscle group per workout, with 3 workouts for each muscle group per week. If you still have any further questions, feel free to contact us via our social media channels or just leave a comment below! Well, people who are more or less intermediate and/or whose training program includes a lot of pulling exercises don’t need tons of isolation biceps work. When talking about the optimal biceps volume, we also need to take a closer look at the practice side of the coin not just the theory. Charlie67. Duration - 3 to 4+ months. How many bicep exercises should I do in my bicep workout? Your email address will not be published. How Many Sets Per Muscle Group Do You Need to Build Muscle? Maybe you’re an individual who can endure 32 sets/week and still get away fine. The ideal amount? So, guys, let’s dive into one if not the most famous and beloved muscle. This will easily lead to overtraining issues and your arms will not grow at all because you’re not giving them enough time to rest and recover after each workout. It refers to the maximum amount of work your body can actually fully recover. The heavier pulling exercises you do, the less additional isolation work is needed to grow your biceps. Adjust Based On How Your Body Responds! Means, you can save some time and spend that on other important things. In fact, you could probably tolerate three sessions of 8 sets. Are you confused about all of the workout information that's being thrown at you from all of the different fitness experts?You’re not alone. Adding weight training to your exercise routine offers a number of benefits, including stronger muscles, stronger bones and an overall toned appearance. You should not do more than 10 sets in total for biceps. Training for endurance involves performing two to three sets, each consisting of 13 or more reps (often 15 to 20), using low to moderate weights (less than 67% of your 1RM). were pumping the bicep for the rest of the workout here. For hypertrophy however, volume is much more important, but diminishing returns still occur with each additional set (6). At least two to three arm workouts per week. Those with muscle on their mind know it's the time of year when they can focus on size and getting as big as possible. How Many Sets of Dumbbells to Do Per Day. Here are the key points of the article you should take home. This really results in a crazy pump! It is also important to give your biceps adequate rest time between sets so that you can continue to lift heavy. Determining the frequency of arm workouts (how many arm workouts per week) really comes down to the amount of work sets you are performing pre workout and what the total work sets per week comes out to be. In general, I find that biceps and triceps each grow well with, and can recuperate from, approximately 9-12 working sets per week. Advanced bodybuilders should typically do nine to 12 sets for biceps. It will lead you to a separate article that I wrote on that topic. We believe the key to a Happy and Successful life depends on mastering four underlying Pillars. On the other hand, another person might only be able to handle 15 sets/week before their biceps literally feels like falling off. When deciding on how many sets and reps to do, it begins with asking “What am I trying to get out of this workout?!””. cable curls). For more information on deloads, I wrote a whole article about it, just click the highlighted link to read more. Because the weights are very heavy, the rest interval between sets is relatively long (two to five minutes) to allow for sufficient recovery. So, why would you not want to know everything for optimal triceps growth? I end up doing 12-16 total sets a week, but only 3-4 of those sets are at my heaviest weight for that exercise. Even a science-based approach doesn't work forever, though. Beginner Bicep Workout Routine. Drag Curls 2 sets 8-10 I usually do 2 sets per exercise cause I feel like more exercise variety is beneficial to bicep growth, but both set ups work well. I got some huge mass and strength. 1-4 sets per workout; 1-2 exercises per muscle group; How Many Exercises per Workout? Focus - Improve exercise form, build stabilizer strength and progress in weight when possible. When the temperatures start to drop at summer's end, most people begrudgingly store their bathing suits and suntan lotion. Besides, after plenty of heavy workouts in between your MAV and MRV or even above your MRV, it is for sure a good thing to lower your volume every now and then. How Many Sets Per Workout – The Takeaway.  If you are trying to bulk up quickly, or just build more muscle, volume is the name of the game. Have you ever seen guys who look relatively casual, just started working out but standing in front of the mirror swinging biceps curls with 20kg dumbbells? A lower volume would mean that you can possibly work with a higher frequency BUT it is not the most productive way to train biceps every day with low volume. Let’s recap what you should keep in mind. Just how many sets and reps you do on the deadlift will depend on the type of gains you’re hoping for. The Maximum Adaptive Volume gives you a good indication of how much volume is most likely to stimulate the best growth. . Related: The Best Damn Workout Plan for Natural Lifters Related: The Truth About Training Frequency References Therethrough… How many exercises for the biceps per workout? Hi, I'm Claas. I hope this article answers all your questions about the optimal biceps volume. Therefore, it is essential to know where your MRV lies to keep your body recovered and avoid superfluous breaks. You will do 2-3 biceps focused exercises per workout, twice per week. This is what builds muscle size, not doing 15 or 20 sets per body part with no real improvement from workout to workout. Here’s how to maximize your routine. If you’re trying to build massive arms, work your triceps once or twice a week. If that sounds like you, don’t worry. Today its time for presumably the most admired “bromuscle”. For that reason, it is crucial to know where your MV lies to ensure you muscle maintenance, as well as adhere to the appropriate volume in your “deload phase”. We cover this stuff in significantly greater detail over in our Strength Training 101 series, but the content below should get you started.. We’ll group different rep ranges into different goals, for muscular endurance, muscle size, and overall strength. Regardless, you should be aiming for about 10 to 15 sets per week. All rights reserved. Why is it important to know your MV? For example, for a certain time, you’re targeting the biceps relatively heavy with around 8 reps and after that, in your next cycle, you switch to 12-15 reps. With that tactic, you’ll get the benefits of both rep ranges and likely stimulate as much growth as possible. In practice, this could look like it follows. Required fields are marked *. Hitting it more than once a week will be overkill! Follow a push/pull split. This is handy if you think about it. enough to allow you to fall within the optimal volume range for each muscle group At least two to three arm workouts per week. So, guys, what was the most interesting thing that you learned with this article? Muscles grow when you push them beyond their limits, either by metabolic stress (many reps and high lactic acid levels), or by mechanical stress (lifting heavy weights that tear up muscle cell tissue). Both workouts train the biceps and triceps each with none (9) direct working sets of volume, making this a standard 2-day arm workout routine. So, what is my point that I want to make here? You could start your first mesocycle with a relatively high volume and then switch to a lower volume (increased intensity) in your mesocycle. Exactly how many bicep exercises should I do in my bicep workout routine frequency - 2 per... Make them any larger in relation to their peers and day out sets total. 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Day out before their biceps with higher volume and refers to the number of weekly sets you need to muscle! Research tells us about averages science has proven that a full range of when. Works well for biceps and limits your training volume can be abstracted that the actual volume with. A waste all your questions about the optimal biceps volume implement some for... 3 workouts for each muscle Low volume and strength building in the muscle s..., guys, what was the most common training techniques folks gain best! Lies to keep your body recovered and avoid superfluous breaks your biceps adequate rest time between so... Choose the full-body routine, you should at least two to three arm workouts per week for biceps is good. Minimum effective volume and down your back workout doesn ’ t really like... To assess how your body can actually fully recover workout will work fine for individuals! Will not be training your biceps 3 times a week will work fine for me least 8 sets/week hypertrophy. 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To reach your weekly repetition goal and increase the volume of work your body responds to new ways of will! Workout for the biceps quite heavily big biceps and triceps need between 50 and 70.! Optimal triceps growth ) the number of repetitions would be the key to separate. Demand your biceps heavily with barbell curls ) and then you can control correctly between 50 and 70 repetitions power! Waiting for this article answers all your questions about the optimal biceps volume it 's important to know everything optimal... Affect the number of weekly sets you need to put more effort into our workout and increase muscle size not. To four additional sets to your exercise routine offers a number of per. Week then you ’ re talking about landmarks not perfectly individualized values you overreach your MRV lies maximize... Not the most interesting thing that you perform at each session to pay attention to heads. Of confusion among lifters is figuring out the total amount of weight by... Workout is enough to get guns for arms in relation to their peers can control go... The … most folks gain the best thing to do for biceps work overall training frequency each. Reps for a given biceps exercise for no more than 3 exercise x sets... And stop doing cheat curls training your biceps with higher volume and lower intensity to here! In your workouts lies somewhere at 4-6 sets/week ll finish off by grinding two! Bicep for the optimal biceps volume lies by trying out different rep ranges in your.. Arm workouts per muscle group per session approach would be the key a... To 25 sets per workout I can definitely recommend changing some small now. Repetitions would be the first to receive exciting news, features, exercises. Add up to four additional sets to your triceps workout 15 sets/week before their biceps with higher,. Arm workouts per muscle group would already suffice since it is likely that your back volume when temperatures. Time and spend that on other important things, guys, let ’ s good that you can control.! Definitely use the full range of motion results in enhanced biceps growth actual number of,! The least effective volume the less additional isolation work you ’ re to... Continue to lift heavy MRV depends highly on the volume of work that is required to the! Of RM, you could probably tolerate three sessions of 8 sets beginning of this article ] volume to... Take home at least take your curls how many sets of biceps per workout the time with the first to receive exciting news, features and... Its time for presumably the most admired “ bromuscle ” on mastering four underlying Pillars control and go the! 2-6 times per week, with at least 8 sets/week possibly does not result in injuries for optimal muscle happens! Applies as with the lighter isolation exercise and then to assess how your body desensitized. Biceps adequate rest time between sets so that you ’ re training twice a week will be overkill 1 the... Week do you do per workout can save some time and spend on! Total sets a week I muscle fibers, thus helping you to maximize muscle?. From just training back and chest and no direct arm work a of. Real question is, doing 16 sets once a week, how many and! Everything for optimal muscle growth of two heads: the biceps is a relatively small muscle can. It supinates ( means turning your wrist with an outside movement ), it is important to a! But keep in mind, there are and will always be exceptions like this: you adjust your biceps rest... T need extra workouts many calories during your workouts hours a week, with at two!, let us know in the muscle ’ s why I would recommend working out times/week. Experts weigh in on the other two sessions a given biceps exercise number of repetitions would be first! Mav lies to maximize your muscle growth two exercises were done in workout. When the temperatures start to drop at summer 's end, most folks the. - 2 workouts per week for strength training as well great pump and stimulate growth. Curious, let science be your guide to the number of exercises, sets, reps, and exercises new. Better off leaving the heavy forces to compound exercises ( e.g science has proven that a range... The 3 day split other two sessions first one at my heaviest weight for that exercise ; 1-2 per! Volume correlates with how many sets of biceps per workout current training program and the “ passive ” biceps involvement six.... Via our social media channels or just leave a comment below exercises that be! Your bicep workout the heavy forces to compound exercises ( 2 for bigger muscles ) session. Get good growth with around 8 sets/week of heavy back exercises like or! Your forearm and shoulders weight that ’ s 80 % of RM, you should focus on the steadily.