Bicep how many reps

This also likely means the front delts are driving the movement more than you realize. Finally, to finish up his bicep workouts, Gethin enjoys adding lying cable curls to the mix. Strictly isolating the biceps, especially at the end of the workout, will flood the muscle with blood and have you feeling the burn. When asked another of his favorite exercises, Gethin states alternate dumbbell curls make a regular appearance. Keep in mind that in addition to feeling the muscle, you also want to do your part to prevent injury as well.

Once your exercise selection is in place, the next step is to perfect your rep and set ranges. Your biceps can quickly adapt to any stressor you place on them, so by switching it up regularly, you can help avoid this.

However, keep in mind that building strength is also a key element in building muscle size. Strength can be gained through using heavier weight in the lower rep range, which will help you progress to using heavier weight in the higher rep range as well.

Make sure you use lighter weights than with the standard biceps curl, because this is a tricky variation that will test your grip and forearm strength to the max. The benefit of building greater grip and forearm strength will become obvious when you tackle pretty much any other lift, so the reverse curl is well worth adding to your workout schedule. This variation targets the brachialis muscle, which is found on the outside of your upper arms next to the biceps.

You can do this with the hammer curl, which largely employs the same form as the biceps curl with the key difference being that you hold the dumbbells with your palms facing each other throughout the movement. Try lifting with your back flat against a wall to learn how to avoid this. Sign up for our daily newsletter Newsletter. Nick Harris-Fry 17 Oct Dumbbell Biceps Curl Workout Follow this quick workout to build strength in your arms: complete a set of five reps with a heavy weight, making sure that you lower the weight or weights under control.

Fitness Workouts Arm Exercises. By Jason Eaton. Jason Eaton. Jason Eaton has been a writer since , and has contributed to several magazines and clinical journals. Rep Ranges for Arm Strength Building arm strength does require heavy lifting, however rep ranges tend to still be above 5 reps for most movements. It is generally recommended that you train arms in the or range for strength, and rarely if ever train below 5 reps for single-joint movements like bicep curls, triceps pushdowns, etc.

BICEPS When training biceps for strength, it is important to remember that movements like rows, pull ups, and chin ups stress the biceps to high degrees at heavy loads. When you are performing those movements in the more traditional strength ranges reps , you will often apply a good strength stimulus to the biceps as well.

If you are training the biceps directly for strength, it is recommended that you train in the rep range, or the rep range to minimize overloading the tendons and ligaments of the elbow joint due to the single joint nature of most biceps isolation exercises.

TRICEPS When training the triceps for strength, movements like heavy presses close grip bench, floor press , dips, and overhead dressing are all great stimulus for triceps growth.

If you are looking to have a more direct approach to triceps strength training, it is generally recommended to train with heavier loads using rep ranges of reps. Emphasis should still be placed on a controlled eccentric phase, full range of motion, and controlling the weight with the muscle and minimizing momentum. It is important to note that training for arm strength can be very advantageous for strength sports athletes and muscle growth alike.

If at any time, however, you feel the stress being placed on the joint, tendons, or ligaments and not exclusively in the muscle itself, there is a high probability that the weight is too heavy and you are training in a way that can make you more susceptible to injury. Looking for a workout program? Try using the Fitbod App , which will design your program based on your logged training data and goals.

The workouts will adapt automatically to your levels of recovery and rate of progress. With over movements and exercises videos, you can be sure to perform the movements correctly for optimal results. Take the guesswork out of your workouts. Try 3 free workouts on Fitbod. Rep Ranges for Muscle Hypertrophy and Endurance Training for muscle hypertrophy and endurance if typically reserved for moderate to high rep ranges to allow for metabolic build-up in the muscle cells and prolonged fatigued.

To do this, rep ranges of or even reps can be done, with time under tension in the second range. BICEPS For biceps, you can train this range using rep ranges of or even reps using a load that is challenging.