Optimal Bicep Training: What are the Optimal Exercises, Volume, Intensity, and Frequency for Maximum Growth?

Exercise Selection

Effective bicep training begins with selecting the appropriate exercises that target the muscle’s different aspects. Research suggests that both compound and isolation exercises are beneficial. Compound exercises, such as chin-ups and rows, engage the biceps along with other muscle groups, providing a comprehensive workout (Schoenfeld et al., 2014). Isolation exercises, like bicep curls, allow for focused muscle engagement and greater control over the muscle’s contraction (Gentil et al., 2017).
A study by Gentil et al. (2017) highlighted that bicep curls, especially with variations such as incline curls and concentration curls, maximize muscle activation by targeting different portions of the biceps. Another study by Schoenfeld et al. (2014) emphasized the importance of incorporating both types of exercises to ensure balanced muscle development.

Training Intensity

Intensity, often expressed as a percentage of one-repetition maximum (1RM), is another critical component of hypertrophy training. Research indicates that a moderate to high intensity, typically 60-85% of 1RM, is effective for stimulating muscle growth (Morton et al., 2016). This intensity range allows for sufficient mechanical tension, a key driver of muscle hypertrophy.

A study by Morton et al. (2016) demonstrated that both high and moderate-intensity training could lead to significant hypertrophy, provided that sets are taken close to muscular failure. This finding suggests that while intensity is important, the proximity to failure and overall training effort may play equally critical roles.

Progressive Overload and Periodization

To sustain muscle growth, it is essential to progressively increase the demands on the muscle, a principle known as progressive overload. This can be achieved by increasing the weight lifted, the number of repetitions performed, or the volume of work over time (Kraemer & Ratamess, 2004).
Periodization, or the systematic variation of training variables, is also crucial for avoiding plateaus and overtraining. A periodized approach that includes phases of different volumes and intensities has been shown to be effective for long-term hypertrophy (Kraemer & Ratamess, 2004).

Training Volume

Training volume, defined as the total number of sets and repetitions performed, is a critical factor in hypertrophy. Research consistently shows a positive relationship between training volume and muscle growth, with higher volumes generally leading to greater hypertrophy (Schoenfeld, 2016). A meta-analysis by Schoenfeld et al. (2017) concluded that performing 10-20 sets per muscle group per week is optimal for maximizing muscle hypertrophy (growth).
Moreover, the study by Schoenfeld et al. (2017) indicated that exceeding 20 sets per week does not yield significantly greater gains and may lead to overtraining, particularly in less advanced lifters. Therefore, it is recommended to adhere to a volume within this range to balance muscle growth and recovery.

Training Frequency

The frequency of training sessions per muscle group is another important variable. Research has shown that training a muscle group more frequently can lead to greater hypertrophic gains, especially when total weekly volume is equated (Schoenfeld et al., 2016). A review by Schoenfeld et al. (2016) recommended training each muscle group at least twice per week to optimize muscle growth.

However, individual recovery rates and training experience can influence the optimal frequency. Advanced lifters may benefit from higher frequency training, while beginners might require more recovery time (Schoenfeld et al., 2016).

REMINDERS:

– Remember – Compound movements train more muscle.  So, if time limited, train your row, pull up, chin up, lat pulldown style movements and your biceps will grow.
– Remember the amount of sets.  Do what you do with purpose.  If you have 20 sets a week to hit biceps, make sure you do it with purpose each set so you make the most out of every training session.
– Don’t train to failure and especially not regularly. Much of the research I have looked at recently states that you do not need to and in fact, hypertrophy outcomes are better without training to failure. 
– Programming – Follow something!  Don’t just turn up each day and do the same as you did the week before or the month before. Have a plan and execute the plan! 

By Glenn Hansen – Head Performance Coach

References

• Gentil, P., Soares, S., & Bottaro, M. (2017). Single vs. multi-joint resistance exercises: Effects on muscle strength and hypertrophy. Asian Journal of Sports Medicine, 8(3), e11415.
• Kraemer, W. J., & Ratamess, N. A. (2004). Fundamentals of resistance training: Progression and exercise prescription. Medicine & Science in Sports & Exercise, 36(4), 674-688.
• Morton, R. W., Oikawa, S. Y., Wavell, C. G., Mazara, N., McGlory, C., Quadrilatero, J., … & Phillips, S. M. (2016). Neither load nor systemic hormones determine resistance training-mediated hypertrophy or strength gains in resistance-trained young men. Journal of Applied Physiology, 121(1), 129-138.
• Morton, R. W., Murphy, K. T., McKellar, S. R., Schoenfeld, B. J., Henselmans, M., Helms, E., … & Phillips, S. M. (2018). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine, 52(6), 376-384.
• Schoenfeld, B. J., Ogborn, D., & Krieger, J. W. (2016). Effects of resistance training frequency on measures of muscle hypertrophy: A systematic review and meta-analysis. Sports Medicine, 46(11), 1689-1697.
• Schoenfeld, B. J., Peterson, M. D., Ogborn, D., Contreras, B., Sonmez, G. T., & Bialo, J. (2015). Effects of low- vs. high-load resistance training on muscle strength and hypertrophy in well-trained men. Journal of Strength and Conditioning Research, 29(10), 2954-2963.
• Schoenfeld, B. J., Grgic, J., Ogborn, D., & Krieger, J. W. (2017). Strength and hypertrophy adaptations between low- vs. high-load resistance training: A systematic review and meta-analysis. Journal of Strength and Conditioning Research, 31(12), 3508-3523.