May

30

How Many Sets And Reps For Biceps And Triceps

Filed Under Arms | 

Trent posed this question to me “How many sets and reps should I do each for Biceps and Triceps?”

The answer is 6 sets…. or less. Anymore and you will be overtraining your biceps or triceps.

Reps is a bit different, this varies upon what you want to achieve and there are various theories on this, and they all work.

So which is right for your, and why only 6 sets for biceps or triceps?

First of all How many sets for triceps - 6. Why? Well Triceps get a heavy workout when you train chest and when you train shoulders so they are already partly worked. If you want to concentrate on growing your triceps I would recommend you train triceps on the same day and after chest. Heaavy benchpress is one of the best tricep growth exercises so having done that you can do just up to 6 sets to ‘finish’ them off.

How many sets for Biceps? The same, but train them after back. All back movements stress your biceps a lot, therefore 6 sets max for these too.

How many reps for biceps or triceps? In the range of 4 to 15 I would recommend. If you are going for strength gains go with the lower reps, in fact for the first three sets I rarely go above 8 reps, then in the next 3 sets I aim for 12 to 15.

All sets to failure.

For your reps mix it up a bit, often. Train how you feel on the day. If you are feeling strong then go for a low rep heavy workout, if you are feeling tired or a little sore still then go for a higher rep workout and pump some blood in there to help recovery without busting your guts.

There you go Trent I hope this answered your question on How many sets and reps to do for Biceps and Triceps.

Comments

Leave a Reply