How Many Reps Build Bicep Mass?

Man holding dumbbell
Give your biceps time to recover from workouts. (Image: Robert Daly/OJO Images/Getty Images)

When it comes to building big biceps, too many repetitions are counterproductive. Whether you're looking to perform in a bodybuilding contest or just want to improve your physique, selecting an appropriate amount of reps and sets will help you achieve bigger biceps. Always check with your doctor before beginning this or any exercise regimen.

Reps and Sets

Anita Bean, the author of “The Complete Guide to Strength Training,” recommends performing six to 12 repetitions in two to three sets. To progressively build muscle mass, gradually increase stress to your biceps by adding more weight, reps or sets.

Determine How Much Weight to Lift

To get the most out of your workout, aim to lift between 60 to 80 percent of your one-rep maximum, which is the most you can lift in a single repetition. The ExRx.net one-repetition max predictor online (see Resources) can help you determine your one-rep strength. Of course, the best option, once cleared by your doctor, is to seek the advice of a personal trainer or certified fitness professional, who can help determine the right amount for you.

REFERENCES & RESOURCES
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