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Sets

snoopy13 Posts: 239 Joined: 2003/11/15	2004/01/08, 06:24 PM For biceps how many total sets are good in a workout???
rpacheco Posts: 3,770 Joined: 2001/12/13	2004/01/08, 06:25 PM 12-15 should be decent if done correctly. -------------- **_Robert_** Pain is temporary; glory is forever!
riot Posts: 23 Joined: 2004/01/05	2004/01/08, 07:51 PM Thats endurance training... If you're trying to increase in size do more weight less reps. Try 3-4 sets of 8,6,3 reps.
rpacheco Posts: 3,770 Joined: 2001/12/13	2004/01/08, 07:55 PM ============ Quoting from riot: Thats endurance training... If you're trying to increase in size do more weight less reps. Try 3-4 sets of 8,6,3 reps. ============= So, do you only do 1 exercise for biceps? Don't you normally do 3 or 4 exercises at 3-4 sets each? -------------- **_Robert_** Pain is temporary; glory is forever!
burrocfh Posts: 200 Joined: 2004/01/09	2004/01/09, 12:01 PM I personally do 3 excercises for my biceps, with 4 sets of 15 reps each with the same weight. I've been getting good results out of this training mode, although I don't really know if I should start 15-10-8-6 reps with heavier weights. Please advice!
Jdelts Posts: 1,218 Joined: 2003/10/19	2004/01/09, 01:36 PM RIOT: Even when putting size on your muscles, you MUST do more than just 3-4 sets of 8,6,3. This is not enough. Unless you are a genetic freak, size will slowly, if not, increase than if you did 3-4 different exercises with 3-4 sets each, with a rep range of 6-12....This is not intended for endurance, but I'm damn sure this is an acceptable format to follw to gain lean muscle mass in the bi's. You gotta hit the bi's at different angles. ============ Quoting from riot: Thats endurance training... If you're trying to increase in size do more weight less reps. Try 3-4 sets of 8,6,3 reps. ============= -------------- May the lift be with you.
Jdelts Posts: 1,218 Joined: 2003/10/19	2004/01/09, 01:38 PM You got the right idea of going heavier throughout the exercise. I would start to try a warm-up, 12, 10, 8, 6-8, type of regimine. Good luck ============ Quoting from burrocfh: I personally do 3 excercises for my biceps, with 4 sets of 15 reps each with the same weight. I've been getting good results out of this training mode, although I don't really know if I should start 15-10-8-6 reps with heavier weights. Please advice! ============= -------------- May the lift be with you.
burrocfh Posts: 200 Joined: 2004/01/09	2004/01/09, 03:02 PM ============ Quoting from jdelts: You got the right idea of going heavier throughout the exercise. I would start to try a warm-up, 12, 10, 8, 6-8, type of regimine. Good luck ============ Jdelts, Would the same apply to all the other muscles? I think I'm under the wrong impression here, that for definition (that's my target) you should go lighter on weight but increase reps and sets (that's why I was training 4 sets - 15 reps), and for mass the other way around (heavier weights & less reps) Thanks for your help!
Jdelts Posts: 1,218 Joined: 2003/10/19	2004/01/09, 09:28 PM Yup...you got it. What I suggested was more for gaining lean mass BUT you can stil get "cut-up" because that depends MOSTLY on diet. -------------- May the lift be with you.
snoopy13 Posts: 239 Joined: 2003/11/15	2004/01/09, 09:36 PM Thanks everyone for the advice
bigandrew Posts: 5,146 Joined: 2002/10/21	2004/01/10, 06:47 PM i do 4 excercises 2 mass builders and 2 for " looking good".....let'me explain..........i start out with 5 sets of barbell curls usually strive for 10 reps for all ( but i still increase the weight) then i do hercules 4 sets of 15( concentraing on the squeeze of the bicep, making it contract all the way to the bone)........then i do pretcher curls with dumbells 4 sets 10.......then i do mulit incline curls( do a set raise or lower it do another set) do this for 4 to 5 sets high reps.......this works for me but for u i don't know all u can do is expierement, cause everyoen is different -------------- ---andrew.......adversity causes some to break, but others to break records! LEAVE YOUR EGO AT THE DOOR!!
snoopy13 Posts: 239 Joined: 2003/11/15	2004/01/10, 08:28 PM what are hercules curls???