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Is there an ideal rep range for bicep exercises? Obviously, to gain as much mass as possible.
The program I am doing now is based on 5-7 reps for almost all exercises including bicep curls. I feel like it makes sense to do deads, squats, bench etc. at 5-7 at the heaviest weight you can do, but what about biceps?
Would there be any benefit to lowering the weight and bumping the reps up to 8-10?
Thanks!
[QUOTE=otterakl;607600963]Is there an ideal rep range for bicep exercises? Obviously, to gain as much mass as possible.
The program I am doing now is based on 5-7 reps for almost all exercises including bicep curls. I feel like it makes sense to do deads, squats, bench etc. at 5-7 at the heaviest weight you can do, but what about biceps?
Would there be any benefit to lowering the weight and bumping the reps up to 8-10?
Thanks![/QUOTE]
yes in short, work several rep ranges
[QUOTE=otterakl;607600963]Is there an ideal rep range for bicep exercises? Obviously, to gain as much mass as possible.
The program I am doing now is based on 5-7 reps for almost all exercises including bicep curls. I feel like it makes sense to do deads, squats, bench etc. at 5-7 at the heaviest weight you can do, but what about biceps?
Would there be any benefit to lowering the weight and bumping the reps up to 8-10?
Thanks![/QUOTE]
Sup dude. I use to be like you seriously. In order to gain muscle on the biceps is to train the bigger muscle groups with the 6 major compound lifts.
The most important exercises for your biceps are for sure the deadlifts and the ROWS... I like doing one arm dumbell rows and sometimes barbell rows.
As for bicep curls(PLEASE TAKE MY ADVICE)... I never once gained any muscle from doing bicep curls in the 12-15 range. And yes i have tried the 10 rep range.
Stick with 5 reps max.
My example: Today i worked my biceps with 65lb negatives.
I did 3 sets of 5. So next week i will raise the weight by 2.5lbs and then try to complete at least 3 reps for each set. The week after that i will try to get 5 reps for 3 sets.
I packed on 25lbs in 5 months(no supplements, steriods or anything)... just milk and good protein such as chicken. Anyways my biceps went from 12.5inch to 16.5inches flexed.
So ya my success has come from using a 5 rep range
Appreciate the advice. I am doing the compound lifts and rows etc. Just wondering if people had any positive experiences with experimenting with different rep ranges. Any other input is greatly appreciated. Thanks.
I do at least 10 reps for bis and tris, used to do real heavy 5-8 reps and my arm just got big with no peak or separation then switched to more reps while still using semi heavy weights and noticed a big difference. But remember, it has a lot to do with the rest of your routine since your bis and tris are secondary muscles in all upper body workouts respectively.
My advice, try it out for a month with high reps and see if you notice a difference or not.
I really don't think dead-lifts will give a good bicep burn, but that's just me. It's a great compound exercise, but you'll notice that usually power lifters that excel at dead-lifts don't have bodybuilder biceps.
There is no such thing as a "perfect" rep range. Variation will help you sculpt your bicep the way you want to. I have always felt that preacher curls are the best bicep exercises around, but again, this is just my opinion.
Something like:
5 reps for big lifts (squat, dead lift, bench)
8 reps for secondary exercises (dips, pull-ups etc)
10 reps for arms
15 reps for abs/calves
I do at least 10 sometimes i like to superset different bicep exercises or add some drop sets!
Good Luck
[QUOTE=Cyborg009;607657423]It's a great compound exercise, but you'll notice that usually power lifters that excel at dead-lifts don't have bodybuilder biceps.[/QUOTE]
Well put.
[QUOTE=kusok;607668373]Something like:
5 reps for big lifts (squat, dead lift, bench)
8 reps for secondary exercises (dips, pull-ups etc)
10 reps for arms
15 reps for abs/calves[/QUOTE]
This is exactly what I was thinking on how to modify my program just a little. Thanks for the advice. Repped.
Weighted chin ups with a spotter work well. Better than curls for example
You need to train in all rep ranges, because muscles strengthen and grow based upon the demands they face. You need to train with heavy weights (1-3 reps) to gain strength, and you need to train with more moderate weights (5-8 reps) to increase endurance and size. Improvement in one rep range serves the others. Stick with a rep range for a couple weeks, then switch to another rep range. Rinse and repeat, ad nauseum.
For what it's worth, my arms have never grown by lifting anything that was light enough to complete more than 8 reps with good form.
in b4 hypertrophy discussion callouts begin.
[QUOTE=kusok;607668373]Something like:
5 reps for big lifts (squat, dead lift, bench)
8 reps for secondary exercises (dips, pull-ups etc)
10 reps for arms
15 reps for abs/calves[/QUOTE] This.
I'd say around 10 reps. If you do 5 rep sets you will tend to pick heavy weight and this will **** up your form. Besides biceps is a small muscle, it doesn't need big weights like squat or bench.