Simple to hard biceps training program

While the Concentration Curl movement is at the top of the list in the study of American Exercise scientists at the University of Wisconsin to find out what the most effective exercise exercise is, the list is the following.

How Many Sets and Repetitions Should Be?

A basic fitness program should aim at building both strength and muscle. When deciding on reps and sets, stick to the 8-12 rep range if you're training for size. If your goal is to get stronger, do 5 or 6 reps with heavier weights. Endurance athletes usually do high reps (15-20) with light weights. This approach increases resistance to fatigue and increases muscular endurance. The rest period between sets should be short, about 60 to 90 seconds.

Based on recent research, we know that somewhat more volume leads to greater growth. For example, in James Krieger's meta-analysis research, it is seen that as the number of sets per exercise increases, muscle growth also increases.

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Arm training program for beginner level

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Beginner arm muscle building program. If you wish, you can divide the program as forearm and back arm. Doing more than 2 days a week can do more harm than good to arm muscles.

Dumbell curl [4 x 8]

Z Bar Curl [3 x 8]

Dumbbell preacher curl [3 x 8]

Hammer Curl [3 x 8]

Cable Pushdown [3 x 8]

Kickback [4 x 8]

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Arm training program for intermediate level

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Scott curl [12-10-8-6-15]

Z Bar Curl [4 x 10]

Concentration Curl [4 x 10]

Barbell Reverse Curl [4 x 10]

Cable Pushdown [12-10-8-6-15]

One Arm reverse pushdown [12-10-8-6-15]

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Arm training program for advanced level

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Dumbell curl [4 x 10 – 12]

Z-bar Triceps Extension [4 x 8 – 10]

Hammer Curl [4 x 8 – 10]

Standing dumbell Triceps Extension [4 x 10 – 12]

Cable Biceps Curl [4 x 10 – 12]

Push-Down [4 x 8 – 10]