[manimal]

i have a question about arm training. i do bis and tris on the same day and i do about 12 sets for each i used to do 16 because my arms never get really sore the way the rest of my body does but i went to12 for fear of over training. my question is, is 12 still to many sets or not enough

[MaKaVeLi]

for smaller muscle groups like bis and tris you should really stick to between 6 - 10 sets max, but doing 12 sets once in a while isn't that bad - just don't do it every single week. If you're not getting as sore as usual this may be an indicator that you're not varying things up enough.

[manimal]

thanx but i meant my arms dont or havent ever gotten as sore after training the way other body parts do

[thedon]

as long as your not getting sore and you don't feel fatigued and your getting results....stick with it

[Diesel]

your biceps are able to recover rather quickly compared to most other body parts. same thing with triceps because you bis and tris are smaller. my biceps are never sore and the only time my triceps are sore is when i switch things up.

[canablistic_Turnip]

You want sore arms do mass builders narrow grip bench press and cheat curls. These exercises are the mass builders for the Body Parts you are talking about!

[Diesel]

also doing rows with a reverse grip will put more stress on the biceps and help then grow. especially reverse grip lat pull downs or chin ups.

[manimal]

thanks gents

[urbanmatador]

The whole concept of "it's a smaller muscle so do less sets" doesn't really jive since you won't be doing the ultra heavy weight you use for larger bodyparts, i.e. most people don't barbell curl as much as they deadlift. If you compare the two exercises, which one will tax your recouperative powers most? Which one is likely to make you more sore? Try 10 sets of heavy deadlifts to failure one day and try 10 sets of heavy barbell curls to failure the next day if you doubt me. I guarantee you that it's going to be easier to recover from the barbell curls than the deadlifts, hence your biceps can and should be trained with more volume.