If you always do 3 sets of 10 repetitions in your biceps workout, you are failing to gain much muscle growth for your arm. Here’s a better plan for your biceps to be in the spotlight from now on.In bodybuilding, regardless of body part, it is always advisable to float through a variety of intervals and repetitions and even rest periods in your workout.
Keeping in mind that the number of repetitions and the amount of rest between sets should be inversely proportional, here are some examples of different repetition intervals x rest periods that you should use for your biceps workout:
- 5 x 5 with 120 seconds rest between sets;
- 3 x 8-12 with 75 seconds rest between sets;
- 4 x 12-15 with 30 seconds rest between sets.
The 5 x 5 scheme maximizes the mechanical stress placed on the biceps, which does a great job causing protein synthesis and neuromuscular improvements.
The 4 x 12-15 regimen maximizes metabolic fatigue and the volumizing response of the blood, leading to hypertrophy (which is muscle growth).
And finally, 3 x 8-12 is the middle ground between them.
If your goal is muscle growth, you want to stress all the various components of the muscle cell. So variety is really the key here. Either spend a few weeks using a set and repetition scheme for a while before switching to the next, or do all three on the same training day.Check out your coach’s opinion and make the most of these tips to make your biceps grow!