I can’t do more than 10 – 15 repetitions for biceps?

Asked by: Samantha Mares

Is 15 reps too much for biceps?

The biceps and triceps should be trained using rep ranges between 5-20 reps to best maximize strength, muscle growth, and overall development of the muscles.

Is 10 reps of bicep curls good?

Yes, a 10 kg bicep curl is a good lift and is certainly challenging enough to build muscle. This is especially true if you’re lifting with good form and performing plenty of sets and reps.

Is 12 sets enough for biceps?

If lifting heavier weights (enough so that you can only complete six to eight repetitions), rest at least two days between bicep workouts. If your goal is endurance and lean muscle, stick with one to three sets of 12 to 16 reps with at least one day of rest in between.

How many reps is too many for biceps?

For building bicep mass, perform two to six sets per biceps exercise for no more than six repetitions. It is also important to give your biceps adequate rest time between sets so that you can continue to lift heavy. Rest two to five minutes between your sets and increase the weight if you can do more than six reps.

Is 20 sets for biceps too much?

BICEPS TRAINING



Recommendations suggesting 12-20 total work sets per week for intermediate lifters. Performing as little as 6-8 sets per week can also suffice for some lifters who are performing a lot of pulling, as the biceps are also responsible for this movement.

Is 15 reps too much for hypertrophy?

The “hypertrophy range” of roughly 6-15 reps per set may produce slightly better results per unit of time invested than low rep and high rep work.

Is 10 sets of 15 reps good?

While five sets of 15 reps is a good rep range for more seasoned lifters, Howell advises that beginners opt for five sets of 10 reps. Start with a weight you can perform easily (about 50 percent of your max). “This sounds super conservative but trust me, it catches up,” says Howell.

Is 20 kg dumbbell enough for biceps?

For a smaller muscle like shoulder ,bicep and tricep 20 kg is too much but for bigger muscles like chest ,back and legs 20 kg is too less. I suggest use the weight which pushes you out of your comfort zone .

Is 7.5 kg dumbbell enough for biceps?

Originally Answered: How many kg should I lift for my biceps dumbbell curl? The right amount of weight to be lifted is relative. 8 kgs could be light for you, for some it could be heavy and for some it could be feather light. If you want to get strong, I would suggest you to go for 5X5 program.

Is 15 reps too much?

When training for muscular endurance you want to be in the 12-20 rep range, so 15 is a perfectly reasonable rep count. In contrast, 1-3 reps trains for strength, 3-5 trains better for power, and 6-10 trains better for mass.

Should I go heavy on biceps?

“But to build bigger biceps and triceps you have to focus on perfect form, moving through a full range of motion and, crucially, never lifting too heavy. The key to adding arm size is to getting a good pump through lifting lighter for longer – and executing every rep as perfectly as possible.”

Is 4 bicep exercises too much?

The number of exercises that make an effective arm workout can range from 1-3 movements per session, with any more than that resulting in excessive fatigue and inconsistent form and technique.

Is 10 exercises per workout too much?

Allowing your body at least 1 day to recover between each full-body workout is key, so three sessions per week is a good baseline to start with. Within these workouts, you’ll choose one exercise for each muscle group — back, chest, shoulders, legs, core — and, as a beginner, aim for 3 sets of 10 to 12 reps.

How do I get full biceps?

Best Exercises for Building Your Biceps Fast

1. Barbell Curls: The barbell allows you to overload the muscle more than a dumbbell. …
2. Preacher Curls: Help target the brachialis muscle in the lower part of the biceps.
3. Concentration Curls: Provide support for the upper arm to prevent swinging and use of other muscles.

Why is my bicep not getting bigger?

There are two main training errors people make that keep their biceps from growing. These are overtraining the biceps (often unintentionally) and a lack of variation in training techniques. Adding additional biceps focused workouts and trying multiple biceps exercises doesn’t work.

What kills muscle gains?

Today we will examine 4 post workout habits that very well may be killing your gains….

• Not Stretching or Cooling Down. This one tops the list because the majority of us simply NEVER do it. …
• You Add Peanut Butter in Your Post Workout Shake. …
• You Don’t Eat Carbs Post Workout. …
• You Eat Like a Stray Dog After Training.

Which is the easiest muscle to build?

Chest Muscles are by Far the most easiest muscle groups to Train and grow in human body.

• Because most of the movements are compound and generally require less form complexities as compared to other muscle groups .
• All you need is a bench and Weights and you are good to go.

How fast do biceps grow?

It’s only after an average of three to six months that you experience hypertrophy or a gain in muscle mass. That said, genetics play a critical role in the development of muscle growth, so the adaptability and growth timeline will vary from person to person.

How can I get 17 inch biceps?

So if you want to go from 14 to 17 in arms, you’ll need to put on around 30 lbs. As for training, Dylan says that training your arms daily (alternating between biceps and triceps) with 1-2 sets is much better than blasting your arms with a ridiculous amount of sets once per week.

How much can biceps grow in 3 months?

The biceps could take anywhere from a week to five months to grow an inch (average). Yet, with the right diet, training schedule, and supplements, an inch of growth could take 2–3 months.

How can I get 15 inch biceps?

Sample 15” Biceps Routine

1. Dumbbell Curl – 3 sets x 6 reps (90 seconds)
2. Close Grip Bench Press – 3 sets x 6 reps (90 seconds)
3. Hammer Curl – 3 sets x 8 reps (90 seconds)
4. Cable Triceps Extension – 3 sets x 8 reps (90 seconds)
5. Preacher Curl – 3 sets x 10 reps (90 seconds)

Are 15 in biceps big?

15 inch flexed arms are a decent size.



Anything over 14.6 inches is above average for men. And over 13.4 inches is above average for women. However, you might want to be more than “above average”. And 15 inch arms could be on the small side if you have been working out for a while or have a large frame.

How can I naturally get 19 arms?

I'm doing six reps of dips with 100 pounds. And on the left I'm doing chin-ups with an extra 90 pounds for six reps and normally. I would do 48 sets of five to twelve reps.

How can I get 18 inch biceps?

Combine heavy, low rep training with light, high rep lifting if you want to build 18″ arms. If you want to sculpt 18 or 18.5 inch biceps naturally, your best bet is to perform both heavy and light exercises for your arms.

How can I get 22 inch arms?

So I'll do triceps first you know three or four exercises. Then jump into biceps I'll turn be like three exercises.

Can you get 20 inch biceps naturally?

Yes, it’s theoretically possible for a natural lifter to build 20 inch biceps if they’re genetically blessed in at least one of the following areas. Building natural 20 in arms is possible if you’re tall and have a substantial frame.