How many sets per week to grow biceps?

[shrek]

I’m getting stronger on all my compounds and even my curls but my biceps are small and grow super slow even tho I’m at an intermediate level. How many sets of curls+pulling compound movements should I do for optimal growth without overtraining?

Also, is it possible to increase arm size from 14.2 inches to 15+ in like 3-4 months?

 

[Deleted member 7806]

@BigBiceps ?

 

[Deleted member 8576]

@BigBiceps ?

 

[BigBiceps]

Well hard to know since we know nothing about you, but double whatever you're doing and it'll grow. Yes, double it. Don't get too focused on training programs, what works for someone else might not work for you. That being said, try dumbbell side curls. Underappreciated movement, that mogs regular curls to astral realm

 

[Gonthar]

Some people can't grow big certain muscles, not all of them grow equally in size with training. It's also possible that your forearms are stronger and do most of the effort when doing curls and the biceps don't get much training.

 

[autistic_tendencies]

Slow time under tension really isolate

 

[shrek]

Well hard to know since we know nothing about you, but double whatever you're doing and it'll grow. Yes, double it. Don't get too focused on training programs, what works for someone else might not work for you. That being said, try dumbbell side curls. Underappreciated movement, that mogs regular curls to astral realm

I’m doing 14 sets of curls, 6 sets of weighted chinups, 3 sets of weighted pullups and 6 sets of pendlay rows per week. If I double my curling volume would that not be wayyy too much and I’d overtrain and make no progress?

 

[BigBiceps]

I’m doing 14 sets of curls, 6 sets of weighted chinups, 3 sets of weighted pullups and 6 sets of pendlay rows per week. If I double my curling volume would that not be wayyy too much and I’d overtrain and make no progress?

Nonsense. Our ancestors worked their whole day plowing fields and doing physical shit. You won't overtrain, if you pump your biceps 10 minutes more. Back in 1980s guys trained hours, didn't even think about overtraining. You need to be professional athlete and train a TON to actually overtrain and make no progress. More stress on your arms = more microtears = more growth. (if you eat enough, that is)

 

[AlwaysHaveQuestions]

bicep is a small muscle it heals fast
you can do it every other day