You asked: How many reps and sets of bicep curls should I do?

If lifting heavier weights (enough so that you can only complete six to eight repetitions), rest at least two days between bicep workouts. If your goal is endurance and lean muscle, stick with one to three sets of 12 to 16 reps with at least one day of rest in between.

How many reps is good for biceps?

The biceps and triceps should be trained using rep ranges between 5-20 reps to best maximize strength, muscle growth, and overall development of the muscles.

How many sets of curls should I do per week?

Most intermediate-advanced lifters need at least 8 sets of direct bicep work per week to make gains, and for some, it’s even more than that. If you’re training twice a week, that’s about 4 sets per session.

How many reps should I do for concentration curls?

For the concentration curl, begin by performing 2–3 sets of 8–12 repetitions. Choose your sets and repetitions based on your ability to maintain good technique throughout the workout.

How do you get big arms in 2 weeks?

Can You Get Bigger Arms in Two Weeks?

  1. Begin each workout with chinups. While often considered a back exercise, chinups are great for biceps and forearm growth. …
  2. Move on to dips as your second exercise. …
  3. Perform preacher curls using dumbbells or a barbell as your third exercise. …
  4. Finish your workout with skullcrushers.
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How many push ups a day is good?

There is no limit to how many push-ups one can do in a day. Many people do more than 300 push-ups a day. But for an average person, even 50 to 100 push-ups should be enough to maintain a good upper body, provided it is done properly. You can start with 20 push-ups, but do not stick to this number.

Is 6 sets a week enough for biceps?

BICEPS TRAINING

Performing as little as 6-8 sets per week can also suffice for some lifters who are performing a lot of pulling, as the biceps are also responsible for this movement. Loading used for training the biceps can vary, with the exception of heavy weights (less than 8 reps) as this can increase injury.

Is it OK to train biceps 3 times a week?

But here’s the trick: because your biceps are a smaller muscle group, they respond to high frequency. You want to train them at least 2-3 times per week for optimal growth.

How many sets is too much for biceps?

Anywhere between 12–20 sets is the optimal range for maximum growth of muscles . Dosent mean that if you do more than 20 you aren’t going to gain muscle . … Smaller muscles like biceps will give great result even with 16–18 sets per session and larger muscles like legs, back , chest you need a bit more volume .

What is a good weight to bicep curl?

The estimates offered by the Testosterone Nation website suggests an average barbell curl weight of 80 pounds for men or 40 pounds for women.

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Should I go heavy on concentration curls?

While heavy barbell curls are the key to packing on major biceps mass, no exercise puts on the peak like dumbbell concentration curls. … Because you turn your arm in toward your body when you do concentration curls, it helps to place more focus on the long head of the biceps, which makes up the mass of the biceps peak.