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What Is the Optimal Number of Reps in a Biceps Workout?
Your biceps lie along the front of your arm, and are parallel to the triceps on the back of your arm. They help to bend your elbow and raise your arm. Strengthening this muscle will build muscle definition in your arm as well as aid daily activities, such as lifting a baby or carrying groceries. To determine how many repetitions and sets you should do when working your biceps, you need to define your muscle growth goals or your ideal outcome from exercise.
Exercise repetitions vary based on your goals. A fewer number of reps at higher weight are used for building bicep muscle mass, while higher reps at lower weight improve muscle endurance. If you are having trouble setting rep or weightlifting goals, consult a personal trainer or physician to help set up a training program.
What is a Biceps Muscle Workout?
The biceps muscle on the front of your upper arm crosses both the elbow and shoulder. Exercises in a bicep workout often include elbow curls using a barbell, dumbbells, free weights, resistance bands or cables. They can be in multiple techniques like hammer curls or cable curls
What are some General Fitness Recommendations for the Biceps?
To improve your general fitness level, the American College of Sports Medicine recommends that you train each muscle group, including your biceps, two to three times per week on nonconsecutive days. Choose one exercise and perform one set of eight to 12 repetitions. Use resistance such as free weights, a biceps curl machine or even an exercise tube. The resistance should be challenging but allow you to complete your repetitions with proper form and technique. Consider using supplements as well to help build bigger biceps during your biceps training.
How to build Bicep Mass?
Muscular strength is the external force a specific muscle or group of muscles can exert. If you want to get stronger biceps, you need to perform sets and repetitions of exercises like barbell curls or dumbbell curls that will cause you to challenge your muscles and lift heavier and heavier weight.
For building bicep mass, perform two to six sets per biceps exercise with a rep range of four to six per set. It is also important to give your biceps adequate rest time between sets so that you can continue to lift heavy. Rest two to five minutes between your sets and increase the weight if you can do more than six reps. Strength-training workouts for your biceps should not be performed on consecutive days.
How to gain bicep Muscle Size?
Getting big muscles is training for muscular hypertrophy. This term is defined as the muscular enlargement that results from training. Bodybuilders are one group of athletes that train to have large, well-defined muscles.
To gain bicep mass, perform three to six sets of six to 12 repetitions per exercise. Rest 30 to 90 seconds between sets and choose a weight that allows you to perform the recommended number of repetitions while challenging your biceps. Adding size by using heavy weights is challenging and will require time and consistency to see results. To build bigger muscles, do your biceps routine only one day per week. Consider doing difficult exercises like bench press, incline bench or concentration curl to build your biceps brachii.
How to improve Muscular Endurance?
Muscular endurance is the ability of a muscle to contract repeatedly over an extended period of time. Often people who want to tone their muscles using weight training without adding size train for muscular endurance. Perform one to three sets at a lighter weight for 12 to 20 repetitions to improve muscular endurance.
Rest periods are short and last 30 seconds or less during an endurance arm workout. Resistance is lighter than what you would lift for biceps strength or hypertrophy but is still challenging. If you can do more than 20 curl reps increase the resistance. Exercises like chin-ups and pull-ups are popular choices for endurance exercises because it improves multiple muscle groups as well as increases range of motion in the biceps.
Read more: Complete Workout for Bicep and Tricep Exercises
Bethany Kochan began writing professionally in 2010. She has worked in fitness as a group instructor, personal trainer and fitness specialist since 1998. Kochan graduated in 2000 from Southern Illinois University with a Bachelor of Science in exercise science. She is a Certified Strength and Conditioning Specialist, Certified Personal Trainer, Medical Exercise Specialist and certified YogaFit instructor.