How many sets total do you guys do for Biceps?

[louden_swain]

The fact of the matter is that too many guys are overtrained, but they refuse to cut down on volume. I must admit, I was one of these guys a couple of years ago.

When I started to cut down, my strength and size started to increase.

If you brutalize your muscle tissues, they need rest.

 

[Jxaxsxe530]

my arm size is directly related to my strength gain. they seem to get a GREAT pump when i do high volume, makes me feel like da shiiiitniz... and then two weeks later they stay the same size. Blah. i stick to one set all out, twice a week now.

 

[Cuts]

i only do about 6 work sets, but my bis are about as big as ping pong balls so u may want to do more than that

 

[Tarheel]

Back when I did arms last fall on thier own day each week I would do something like.

4 sets of DB preacher
3 to 4 sets of reverse curls
3 sets of either drag curls or hammer curls

I found I got more out of 3 to 4 sets of DB preacher (which allows you to "spot" your other hand and do forced reps) than any other bicep exercise.

With 3 to 4 sets of a tricep movement between each bicep exercise. Each set was 8-10 reps. This worked well for me, but I and my father both have naturally good bicep genetics for me, now I never work them directly (and haven't in about 3 months) and they are almost the same size as they were. Definently my best muscle group.

 

[Debaser]

i only do about 6 work sets, but my bis are about as big as ping pong balls so u may want to do more than that

Actually, you would want to do less than that. The reason they're small is because you're overtraining them. Upping the volume further would make it even worse.

 

[Cuts]

Actually, you would want to do less than that. The reason they're small is because you're overtraining them. Upping the volume further would make it even worse.

Hmmm... so you're suggesting a Mentzer type of heavy duty routine huh? Good idea... I'll have to give it a try...