How often should i work biceps?? and should i do light wight high reps, or heavy weight low reps???
Any advice would be apricciated!!!
Thanks
Getting nice biceps!!!!
Moderators: Boss Man, cassiegose
Light weight high reps is worthless, except maybe for beginners, who are looking to get their musles used to weight training.
These are probably the two most common methods.
1. Train Biceps once a week, doing about 8-10 sets per go.
2. Train Biceps twice a week, doing 4-5 sets a go. Same level of sets as the first example, but different levels of breakdown / recovery.
I have never done example 1, always number 2 and for me, I've gained as much as I wanted, which was never massive amounts anyway, but good enough, and I didn't end up going nowhere after 3 months, using the twice a week system.
If gains ever did stall on weights, it was often down to protein and dietry intake, not training method(s).
What I do is I do 3 sets of Bicep Curls, using a 90 degree twist, then go with a set of Hammers, for a slightly different emphasis, on Bi's / Forearms, as a finisher set.
I used to do 6 sets twice a week, but when I cut back to 4, I found I didn't lose any strength at all, so the extra 2 sets twice a week, was doing nothing.
I didn't really make any slight increases in Bicep strength, so I know the extra sets hadn't caused me to overtrain, I must have just been going past the point of maximal benefit.
So I would say from experience, try doing something like that, and see if it works for you.
Don't neccesarily copy me, but I would be tempted to say 3 sets of one exercise, and one of another, rather than 2 sets 2 exercises.
You could do 2 exercises that are opposites, like 3 sets E-Z bar Curls, 1 set Reverse E-Z bar Curls, remembering if you do, Reverses will need less weight, as they are harder.
Or perhaps something like 3 sets Preachers, 1 set Hammers.
3 sets Concentrations, 1 set Inclined bicep Curls, so then you're playing round with an inclined option.
Those are examples of what is possible, and after a few weeks see how you're doing, and if you think you need it, add a 5th set, so just one extra set of the second exercise.
If you train Biceps twcie a week, go with some others, like Triceps too, because unlike a once a week thing, if you designate Bicep only days, and Chest only days etc etc, on a 2x a week strategy, you'd need nearly 2 weeks, to work every muscle group twice, and possibly reduce efficacy.
Doing 2x a week strategies, gives you time to add another 1-2 muscle groups in, like Bi's / Tri's, or Chest, Tri's Bi's for example, if you go down that route.
These are probably the two most common methods.
1. Train Biceps once a week, doing about 8-10 sets per go.
2. Train Biceps twice a week, doing 4-5 sets a go. Same level of sets as the first example, but different levels of breakdown / recovery.
I have never done example 1, always number 2 and for me, I've gained as much as I wanted, which was never massive amounts anyway, but good enough, and I didn't end up going nowhere after 3 months, using the twice a week system.
If gains ever did stall on weights, it was often down to protein and dietry intake, not training method(s).
What I do is I do 3 sets of Bicep Curls, using a 90 degree twist, then go with a set of Hammers, for a slightly different emphasis, on Bi's / Forearms, as a finisher set.
I used to do 6 sets twice a week, but when I cut back to 4, I found I didn't lose any strength at all, so the extra 2 sets twice a week, was doing nothing.
I didn't really make any slight increases in Bicep strength, so I know the extra sets hadn't caused me to overtrain, I must have just been going past the point of maximal benefit.
So I would say from experience, try doing something like that, and see if it works for you.
Don't neccesarily copy me, but I would be tempted to say 3 sets of one exercise, and one of another, rather than 2 sets 2 exercises.
You could do 2 exercises that are opposites, like 3 sets E-Z bar Curls, 1 set Reverse E-Z bar Curls, remembering if you do, Reverses will need less weight, as they are harder.
Or perhaps something like 3 sets Preachers, 1 set Hammers.
3 sets Concentrations, 1 set Inclined bicep Curls, so then you're playing round with an inclined option.
Those are examples of what is possible, and after a few weeks see how you're doing, and if you think you need it, add a 5th set, so just one extra set of the second exercise.
If you train Biceps twcie a week, go with some others, like Triceps too, because unlike a once a week thing, if you designate Bicep only days, and Chest only days etc etc, on a 2x a week strategy, you'd need nearly 2 weeks, to work every muscle group twice, and possibly reduce efficacy.
Doing 2x a week strategies, gives you time to add another 1-2 muscle groups in, like Bi's / Tri's, or Chest, Tri's Bi's for example, if you go down that route.