Biceps Growth
- The bicep consists of two main heads, the short head and the long head. The short head is the inner part of the arm and gives the appearance of fullness. The long head stretches along the outside of the upper arm, and increases the peak of the biceps, when trained.
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✅ When you’re training your biceps, it’s best to include exercises, that target the long and the short head. Any exercise that starts „behind“ the shoulder will target the long head more.
Do one exercise for the long head, one for the short head and one for the brachialis per week.
8-20 sets for (biceps in total) with 8-15 reps per week. Yes, it’s a big range here, as it’s kinda individual how many sets you need. For example: if you already do a lot of pulling exercises (rows, pull ups, …) you will need less sets, as your biceps is involved in these exercises and will also fatigue. I would recommend to start at the lower range and see how many sets your biceps really needs. If you are able to overload the exercises progressively, it isn’t always necessary to do more sets.
Remember: these are just guidelines to make you think more about your training.
Frequency 2-6 times per week, I wouldn’t recommend to do more than 8 sets in one session, so split it evenly throughout the week.
⠀
What is your favorite Biceps exercise? Let me know below! 👇 Stay fit👊
- The bicep consists of two main heads, the short head and the long head. The short head is the inner part of the arm and gives the appearance of fullness. The long head stretches along the outside of the upper arm, and increases the peak of the biceps, when trained.
⠀
✅ When you’re training your biceps, it’s best to include exercises, that target the long and the short head. Any exercise that starts „behind“ the shoulder will target the long head more.
Do one exercise for the long head, one for the short head and one for the brachialis per week.
8-20 sets for (biceps in total) with 8-15 reps per week. Yes, it’s a big range here, as it’s kinda individual how many sets you need. For example: if you already do a lot of pulling exercises (rows, pull ups, …) you will need less sets, as your biceps is involved in these exercises and will also fatigue. I would recommend to start at the lower range and see how many sets your biceps really needs. If you are able to overload the exercises progressively, it isn’t always necessary to do more sets.
Remember: these are just guidelines to make you think more about your training.
Frequency 2-6 times per week, I wouldn’t recommend to do more than 8 sets in one session, so split it evenly throughout the week.
⠀
What is your favorite Biceps exercise? Let me know below! 👇 Stay fit👊
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