How many exercises and sets should I do for biceps?
I usually do 5 exercises with 4 sets, is that too much? What is the optimal ammount for bicep growth? I hear it is a small muscle and doesn't need hard abuse to grow.
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It is a small muscle, so your dont have to work it EXTREMELEY hard for resuts, but if your into extreme bodybuilding, then you should. I suggest doing different grips, speeds, sets, weights..ext for each exercise you do. SO, your first exercise is pullups. DO one set to failure. Next is concentration curls. DO 3 sets, 6-8 reps. THen comes hammer curls. Perform 2 sets of 20-25 reps. DO something along those lines, and the biceps will grow. I have 8 workouts for my biceps. 3 of them i perform each bicep training session. The others, I rotate. For biceps, I prefer supersets for great pump and growth.
It's difficult to give a real direct answer to this because so much depends on genetics. I've seen many bodybuilders who do not need to do much direct bicep work to make them grow, while others, such as those with long arms, bad insertion points...etc, have more difficulty turning those pea shooters into cannons.