Your Cart is Empty

How to Combine High Volume and High Intensity Training for Maximum Bicep Gains

October 26, 2023 3 min read

How to Combine High Volume and High Intensity Training for Maximum Bicep Gains

When it comes to maximizing bicep gains, the key is to combine high volume and high intensity training. This type of workout will not only help you build strength and size in your biceps, but it will also give you an edge over other bodybuilders who are trying to achieve similar results. High volume and high intensity training for biceps can be a challenging and time consuming process, but if done right, it can yield amazing results.

Shop The Collection: Pull Up Bars

What Is High Volume Training?

High volume training involves doing multiple sets and reps of an exercise. The idea is that by doing more repetitions, you are giving your muscles a chance to experience different levels of intensity and fatigue. The goal is to push your muscles to the point where they can no longer perform the exercise properly, which helps promote growth and strength. High volume training typically involves doing 3-4 sets per exercise for 8-12 repetitions each set.

CAP Barbell Xtreme Doorway Pull Up Bar Shop The Gear: CAP Barbell Xtreme Doorway Pull Up Bar, $27.99 USD

What Is High Intensity Training?

High intensity training, or HIT, is a type of workout that is designed to push your body to its limits. HIT workouts involve using heavy weights, low reps, and short rest periods in order to maximize the amount of work done in a short period of time. The goal is to recruit more muscle fibers than with traditional weight lifting exercises and to challenge your body to lift more weight than it would normally be able to handle. HIT workouts typically involve doing 1-3 sets per exercise for 4-6 repetitions each set.

Shop The Collection: Barbells

How To Combine High Volume And High Intensity Training For Maximum Bicep Gains

Combining high volume and high intensity training can be a great way to maximize bicep gains. The key is to start with high volume training and then gradually add in high intensity training as your biceps get stronger. Here is an example of how to do this:

COREFX Cerakote Olympic Barbell Shop The Gear: COREFX Cerakote Olympic Barbell, $399.99 USD

Begin by doing 3-4 sets of 8-12 repetitions of bicep curls using a moderate weight. Rest for 45-60 seconds between sets. After a few weeks, increase the weight and reduce the reps to 6-8 and rest for 30-45 seconds. Continue to progress by increasing the weight and reducing the reps until you reach 4-6 reps per set. At this point, you can begin adding in high intensity techniques such as drop sets, supersets, and forced reps to further challenge your biceps and maximize your gains.

Other Tips For Maximizing Bicep Gains

In addition to combining high volume and high intensity training, there are other things you can do to maximize your bicep gains. Here are some tips that can help:

  • Train your biceps twice a week.
  • Vary your exercises and use a variety of grips.
  • Focus on full range of motion and proper form.
  • Use progressive overload to continually challenge your muscles.
  • Keep your rest periods short for maximum intensity.
  • Eat enough protein to support muscle growth.

High volume and high intensity training are both effective ways to maximize bicep gains. By combining these two methods, you can create a challenging and rewarding workout that will help you build strong and impressive biceps. However, it's important to remember that proper nutrition and rest are also essential for achieving optimal results. With the right combination of training, nutrition, and rest, you can maximize your bicep gains and take your physique to the next level.