20 sets for biceps

[bimbo7]

Hey bros just how many sets per week are good to make good size gains on your Biceps, I'm doing about 20 sets per week of bicep movements, just what do you think of that?

 

[stevesmi]

I have found if you want to grow huge biceps the secret is weighted pullups, it will force growth.

remember the bicep is only 2 muscles. so working them that much is probably overkill. when you do compound lifts like pulls, rows, pullups, etc you are going to also be working your biceps too. so isolating them for 20 sets like i think you are saying is just not necessary

 

[muskate]

There is no right or wrong rule when it comes to training. Some people are low volume trainers. Other people (like myself) are high volume trainers. It's very individual.

Are you getting stronger? Are you seeing improvements in your biceps?

What I would do is take photos and your chest measurement. Stick with your current workout program for a month and then take another set of photos and another chest measurement. If you are seeing improvements - you are rocking. Keep doing what you are doing. If you aren't seeing improvements, then what you are doing obviously isn't working and you need to try something else.

 

[dawal1]

I think 20 sets per week is redundant. If you stimulate it right, you don't need too many to produce growth.

Weighted chin-ups are AMAZING for the biceps, but get the right technique, it's an exercise where you get hurt real easy (wrists, shoulders, back...)

 

[MasonicBodybuilder]

Switch up your routine. Do some heavy days, some light days, etc. I think Steve has a great point with pullups. It is an often forgotten exercise that is amazing for biceps.

 

[Jay Scott]

20 sets would be doable if we consider that in two separate workouts (10 sets each). Otherwise its an overkill