Upper Arm Exercises Lifting Rep and Set Range

Today we shall examine the rep and sets of your typical ARMS day and basically your upper arm exercises. Lifting weights keeps thin arms away- Remember that!

So have you noticed that our basic program only has 3 sets set for arms?

greg valentino

Is that some sort of an accident or a mistake? Because last time I checked the other body parts are for 4 sets not three.

That is not an accident- it was designed for a purpose. You do know the principle of ratio between the reps, volume, intensity and sets, right?

Arms can be done with three sets because basically they respond pretty well to higher volume. And what does that mean? Higher volume means FEWER sets- NOT MORE SETS.

But please don’t think that because we are hitting it with more volume means that we can go very light. Typically I still go for not more than 12 reps for arms. Whenever you reach 12 reps –it’s time to rev things up ad choose a heavier weight.

Comparing arms to chest and back:

So remember that the arms, the abs and the legs would typically contain more high endurance fibers since they are adapted to be used almost all the time unlike your axial (the muscles in the torso) which are used comparatively less often –only at times when you need to exert more power. As a consequence they respond better to lower reps, heavier weight, and more sets.

So try to do more reps with arm exercises- try to reach at least 12 reps with perfect form and cadence of course. So what do you think?

Any comments? Want to share the method that you use? Leave your comments below. Eat your eggs, people!

A-Lifter- Don't forget to leave your comment/feedback below.  If this article was helpful, I am sure our book Real Talk Muscle will help you even more in your quest for muscle gain. Check it out you can read the first few chapters as well.
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