Do Biceps Respond Better to High Reps?

Do Biceps Respond Better to High Reps?

When it comes to training biceps, both high and low reps are important. Here’s what I found works best:


Start with High Reps: I began by doing high-rep workouts (25–30 reps) using 5 kg dumbbells. This helped me connect with my muscles and increased the visibility of my bicep veins.

Switch to Low Reps: As I progressed, I moved to lifting heavier weights for lower reps (6–8 reps)

Mix It Up: After lifting heavier weights for a while, my gains became modest. I then went back to moderate and lighter weights, which helped me start seeing gains again


You can organize your training in two ways:

Cycle It: Spend 3 months focusing on high reps, then 3 months on moderate reps, and finally 3 months on low reps.

Set Structure: Use high reps for the first set, moderate for the second, and low for the third. This method can be tiring and is best for those who spend more time in the gym.

The Science Behind It

I followed my intuition back then, but there’s actually science to support this approach. Biceps have different types of muscle fibers:

Type 1 (slow-twitch): Activated during high reps
Type 2a (fast-twitch): Activated during moderate reps
Type 2b (fast-twitch): Activated during low reps
Most biceps have a mix of Type 2a and 2b, along with some Type 1. By focusing only on low reps with heavy weights, you might miss out on fully activating all these fibers.

This principle applies to all muscle groups.


Conclusion

In short, to maximize bicep growth, it’s best to use a variety of rep ranges. Mix high, moderate, and low reps in your training to effectively target all muscle fibers.

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