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  1. #1
    Registered User yaboy123's Avatar
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    Question How many bicep sets for BIG BICEPS?

    6-9 sets ?
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  2. #2
    Registered User kusok's Avatar
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    Dead lifts, squats, and food.
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  3. #3
    I'll start lifting later. tential's Avatar
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    Originally Posted by yaboy123 View Post
    6-9 sets ?
    What makes you think the more sets of biceps you do the bigger they get?
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  4. #4
    Registered User m_risinger's Avatar
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    warmup sets and 1 set to failure and don't neglect your forearms.

    Next time you train back do reverse grip chinup or lat pulldown in a smooth controlled mannger with a hold at the top and bottom
    I am Kingfish. Im am ttwarrior1,
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  5. #5
    Lack of iron &or sleeping SuffolkPunch's Avatar
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    When you can do chin ups with 100lbs on the belt, you will have good biceps
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  6. #6
    Never get outworked AusPower's Avatar
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    50 sets OP.
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  7. #7
    I love DOMS alkell's Avatar
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    Originally Posted by AusPower View Post
    50 sets OP.
    Lol, at least 50 sets.
    That which does not kill you makes you stronger.

    "it's ok to fail, it's not ok to give up"

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  8. #8
    logical mofo PowderMonkey's Avatar
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    "I don't know if you heard me counting. I did over a thousand."
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  9. #9
    Registered User H1t_V3r4c's Avatar
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    3x5 Weighted Chinups
    3x8 Barbell Curls

    1-2 heavy row movements on your back day.
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  10. #10
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    , cheat curls and full rom bicep preacher machine.. 4 sets each

    8 sets is fine
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  11. #11
    The Raid ThickAsABrick's Avatar
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    Some awful responses thus far.

    How much you need depends on your routine, experience level, genetics, etc.

    6-9 is probably a reasonable spot unless you are advanced, in which case you would probably not be asking this question.

    Volume is a progression tool as well. It becomes more important when linear progression slows.
    What the f*ck, I'm a mack truck. Are you gonna give up like a b*tch, or jump da f*ck up!
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  12. #12
    Registered User bmontgomery87's Avatar
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    i wish i saw threads like this everyday...



    wait
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  13. #13
    On the box 2-stroke's Avatar
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    Depends on my factors but there are a lot of people who do little direct bicep training and have nice gains on their biceps.
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  14. #14
    Registered User jaminoodlesoup's Avatar
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    How many bicep sets for BIG BICEPS?

    All of them.
    You want to get bigger? EAT MORE! TRAIN HARD!
    You want abs? EAT LESS! TRAIN HARD!
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  15. #15
    Squat or remove thy self caerus13's Avatar
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    Originally Posted by ThickAsABrick View Post
    Some awful responses thus far.

    How much you need depends on your routine, experience level, genetics, etc.

    6-9 is probably a reasonable spot unless you are advanced, in which case you would probably not be asking this question.

    Volume is a progression tool as well. It becomes more important when linear progression slows.

    The workout programs section of this site gives awful information and should largely be ignored.


    But seriously, he's right in that it depends on your experience level. I don't think noobies should worry about their 'bicepttt peak', but instead focus on compounds (rows) and possibly other exercises like chinups, pullups.
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  16. #16
    Durty Bulker LightCrow's Avatar
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    Originally Posted by caerus13 View Post
    The workout programs section of this site gives awful information and should largely be ignored.


    But seriously, he's right in that it depends on your experience level. I don't think noobies should worry about their 'bicepttt peak', but instead focus on compounds (rows) and possibly other exercises like chinups, pullups.
    Do people actually read the articles on this site? I have my bookmark set to the main forum page and haven't been to the homepage in a long time.
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  17. #17
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    Originally Posted by caerus13 View Post
    The workout programs section of this site gives awful information and should largely be ignored.


    But seriously, he's right in that it depends on your experience level. I don't think noobies should worry about their 'bicepttt peak', but instead focus on compounds (rows) and possibly other exercises like chinups, pullups.
    and i think that's bull****, why oh why, do people here think beginners should just stick to compounds ? why not do both ? best of both worlds anyone ?

    i know for a fact if i never did curls, i would not have the arms i have now, stop assuming everyone is the same
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  18. #18
    Squat or remove thy self caerus13's Avatar
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    Originally Posted by LightCrow View Post
    Do people actually read the articles on this site? I have my bookmark set to the main forum page and haven't been to the homepage in a long time.
    I don't. I really have no interest in all these 'NEW WAYS TO BUILD UPPER CHEST MASS'. They have good basic articles on nutrition, but outside of that, no, I don't read them.

    Originally Posted by clatted90 View Post
    and i think that's bull****, why oh why, do people here think beginners should just stick to compounds ? why not do both ? best of both worlds anyone ?

    i know for a fact if i never did curls, i would not have the arms i have now, stop assuming everyone is the same

    All people, especially novices, have limited recovery ability. The idea is to focus all your energy on compounds, get some mass on you. Isolations will just make it take longer to recover, and not as effective for mass and strength. I mean...what's the practical strength you gain from bicep curls?

    I personally only do 3 sets for biceps and triceps, and I'm happy with my arms. So to each his own I suppose.
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  19. #19
    The Raid ThickAsABrick's Avatar
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    Originally Posted by caerus13 View Post
    All people, especially novices, have limited recovery ability. The idea is to focus all your energy on compounds, get some mass on you. Isolations will just make it take longer to recover, and not as effective for mass and strength. I mean...what's the practical strength you gain from bicep curls?

    I personally only do 3 sets for biceps and triceps, and I'm happy with my arms. So to each his own I suppose.
    Anyone training for aesthetics should be combining isolation and compound exercises. Isolations are far less taxing on the nervous system than bigger movements like squats, deads, etc. I always laugh when I see people advocating squatting 3x week yet saying a few sets of curls will hamper recovery. wow, strong logic. CNS aside, biceps recover very quickly relative to other muscle groups. Further, your recovery ability will get better as you grow accustomed to higher workloads. Most people would be surprised what they can grow accustomed to and thus recover from.
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  20. #20
    Squat or remove thy self caerus13's Avatar
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    Originally Posted by ThickAsABrick View Post
    Anyone training for aesthetics should be combining isolation and compound exercises. Isolations are far less taxing on the nervous system than bigger movements like squats, deads, etc. I always laugh when I see people advocating squatting 3x week yet saying a few sets of curls will hamper recovery. wow, strong logic. CNS aside, biceps recover very quickly relative to other muscle groups. Further, your recovery ability will get better as you grow accustomed to higher workloads. Most people would be surprised what they can grow accustomed to and thus recover from.

    I think we disagree on the goal, leading us to disagree on the means. I'm more of a strength first/aesthetics second kind of guy. So I personally think that strength-wise, the compounds alone are sufficient for your triceps, biceps and I guess you could also throw in calves, maybe just a few sets a week at most of isolation.

    Of course your recovery ability improves, but the workload needed to disrupt homeostasis increases too, so you need to find that balance.

    So my point is, I'm really not sold on the idea that novices need isolation work since the compounds hit the smaller muscle groups enough. For an advanced bodybuilder, yeah, sure, isolations.
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