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The Best Workout Tip to Make Your Biceps Grow

If you always do 3 sets of 10 reps on your bicep workout, you're failing to gain much of the muscle growth for your arm. Here's a better plan for your biceps to be in greater evidence from now on.

In bodybuilding, regardless of body part, it is always advisable to float through a variety of intervals and repetitions and even periods of rest in your workout.

Bearing in mind that the number of repetitions and the amount of rest between sets must be inversely proportional here examples of intervals of repetitions x different rest periods you should use for your biceps:

  • 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 scheme maximizes metabolic fatigue and blood volumizing response, 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. Or spend a few weeks using a series schedule and reps for a while before switching to the next, or doing all three on the same training day.

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Check out your coach's opinion and enjoy these tips as much as possible to make your biceps grow!


How do you organize the repetition scheme and rest period in your bicep workout? Are you dissatisfied with muscle growth? Comment below!

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