View Full Version : Arms, is less really more?
03-08-2002, 08:54 PM
Everyone says less is more, is it really? how does doing 3-5 sets compare to doing 6-8 sets. if your doing everything 6-10 reps to failure, would you really get more of a workout if you only do 4 sets? you probably wont even feel it the next day, or does that even matter?
03-08-2002, 08:59 PM
I only do 3 sets for biceps using my new routine. Your biceps are a very small muscle.
03-08-2002, 09:02 PM
i just dont like using training as experimentation, i feel bad if i dont get enough of a workout, i wasted a day, do you still feel it only doing 3?
I do three sets of DB curls and that's it for the week. Don't forget that your biceps are very much involved in so many other exercises.
03-08-2002, 09:05 PM
thats true. i do lots of other workouts that use biceps some way or another
I personally do 5 sets right after back. As long as you are pushing yourself to your limits I think this is enough.
03-08-2002, 09:11 PM
Yes, less is better
I only do 2 set of heavy preacher curls for biceps, and 2 sets of lying tricep exenstion(skull crushers) for triceps.
I my biceps getting pretty hard when i do pull ups with my back, and triceps get hit real hard when I bench and do weighted dips.
2 sets bench press
2 sets weighted dips
2 sets skull crusher
2 sets pull ups'
2 sets dumbell rows
2 sets preacher curls
make sure to work biceps with back and triceps with chest
2 sets is all you need for both biceps and triceps if you train with true intesity and to failure.
03-08-2002, 09:20 PM
i like to do 6 sets for all small muscles, biceps, triceps, etc, and 8 sets for chest and back. i think doing more sets will increase metabolism alot more
03-08-2002, 09:37 PM
:scratch: umm... How exactly would doing more sets boost your metabolism?
You build your metabolism by increasing your muscle mass, and the way to do that is train with intensity, and have alot of rest. If you want to burn calories by lifting, your better off with doing cardio.
Eat, train briefly with intensity, and get lots of rest. your arms will be certain to grow!
03-08-2002, 09:42 PM
good point, how big are you arms, and whats your bf?
03-08-2002, 09:57 PM
Well, maybe my genetics are good, cuz I do a total of 18 sets for biceps and 18 sets for triceps each week, split into 2 sessions.
3 sets BB curls
3 sets DB curls
3 sets DB hammer curls
3 sets EZ bar skullcrushers
3 sets one arm cable pulldowns
3 sets cable rpe pulldowns
3 sets incline DB curls
3 sets DB concentration curls
3 sets EZ bar preacher reverse curls
3 sets BB close grip bench press
3 sets one arm overhead DB raises
3 sets overhead cable rope pulldowns
These are just my arm excercises for the week (for the idiots that think I only train arms).
Now, it looks like I'm overtraining, but when I was doing less sets, my arms weren't growing. I've been doing this since September and my arms have grown almost an inch (now around 16.5 inches COLD), while bulking. I dunno, everyone is different, though beginners shouldn't do many sets for arms.
03-08-2002, 09:58 PM
Originally posted by Zalxder
good point, how big are you arms, and whats your bf?
Check out my pictures in my journal. My biceps are by no means big.
But, I feel like I've gotten more out of doing lower volume and higher intensity training.
03-08-2002, 10:00 PM
4 sets is plenty for biceps.
I do 4 for biceps and 4 for triceps.
They get worked on pull ups and benching.
I can have sore arms after doing 4 sets.
03-09-2002, 05:28 AM
I do 20-25 sets for triceps and 20-25 for biceps. (including warms up) I could do lesser and certainly get the same results with 15-20 sets. My bigger arm is just over 39cm for 5.9'' I know that's not a lot but I pass from 34cm to 39cm in 11-12 month.
I'll certainly try Chris routine low volume high intensity.
03-09-2002, 06:23 AM
lmao 25 sets..hehe
03-09-2002, 07:08 AM
it's the way we train in europe :p
03-09-2002, 07:21 AM
Now, now, no need to get nasty here. I will make a point here, please note that any of the bigger and stronger guys (the ones I believe to be bigger and stronger to be specific) on this site do a lot less volume than 15 sets. For the 2 of you who are doing all of that volume, I believe that you grew on it. I also believe that you will not go to the next level of size and strength (unless you use drugs) with that kind of a volume routine. Finally, even if it does work for you in the long run, how many hours of your life will you have wasted in the gym if you could have achieved the same results with considerably less volume?
It not the way I trian in europe
03-09-2002, 08:31 AM
where are you from Body ? I'm from Switzerland and in France too guys train like that. Oh perhaps "only" 15 sets insteed of 20-25. But some guys do more than 25 !!!
I'm not saying all sets are to failure ! Only 4-5 sets to failure for a specific muscle.
If I can do 10x100 I'll do 10x70 10x80 10x90 10x100 5x110 that's 5 sets but only 1-2 to failure !
the same for 3-4 exercices per muscle ! then you have ~20 sets per muscle :redface:
03-09-2002, 08:37 AM
Germans train with high volume too I don't know for the rest ! So Europe wasn't appropriate ;((
03-09-2002, 09:53 AM
Chris Mason, I agree with you. I plan to cut down sets in the near future. Also, I'm currently in a cutting phase, would doing low volume benefit me?
03-09-2002, 10:53 AM
If you are calorie restricting, I think lower volume is especially appropriate. Training at a calorie deficit will effect recovery (negatively), thus reduced volume is applicable if you wish to maintain maximum amounts of muscle. Now, one question is how many sets to you currently take to failure? That can help you to decide how many sets to perform with lower volume.
03-09-2002, 10:31 PM
For myself I tend to lean towards higher volume for my biceps.
Low volume hasn't given me much arm size.
03-10-2002, 01:01 AM
um, i doubt europse has a different philosophy than anyone else..
03-10-2002, 01:18 AM
Tell that to all the strength coaches living in the old Eastern Bloc nations.
03-10-2002, 03:34 AM
"it's the way we train in europe "
well the corky people maybe....
i overtrained for loong, low volume kicks ass
well me and chicken both use low volume for arms.
Dorain yates is european and he used low volume.
may be if the europeans used low volume there would more in the mr o line up?
american have more trianing info for them (pre-internet) so thats why they may use more low volume techniques. pre-internt here there are only a couple of mag around. eg flex and muscle and fitness.
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