5 reps a week

i did bicep 3days a week when i stated off. then i turned that down to two when i saw i wasn't getting good results. i mean i was getting stronger but i could see that i was overtraining. then i started doing biceps twice a week. then after a missed workout there was a week that i worked out my biceps only once a week. i saw that when i worked out my biceps once a week i started going up about five reps a week. so i was wondering is five reps a week preety good? cause i dunno i don't want to be "undertraining" i guess.

you should increase the weight... doing a lot of reps is just going to help with endurance.

What exactly are you doing for your bicep workout? If you're just getting a total of five reps, that's nowhere near enough- You should be doing at least three exercises, at least three sets for each exercise- How many reps you do per set is up to you, depending on your goals.

no, no, no


i should have been more clear.


my standing curl is going up about 5reps a week.
say if curled 22.5pounds 8 times last week then I can do it 13times the next week. then the next week i can do say 27.5 8times.

so i am not really asking whether my bicep is being worked out enough but rather asking if i am increasing my standing curl by 5reps every week then is it preety decent?

well now that i look back my original post was really unclear.


so what do you think? 5reps increase in standing curl every week? good decent bad?

I dont think its really gonna help you increase strength anywhere near increasing the weights is. i try to raise my curls 5 pounds ever 2-4 weeks...

If you want muscle, increase the weight, not the number of reps- Endurance does not translate into strength either. If you can curl eighty pounds twenty times, it doesn't necessarily mean you'll be able to curl 130 pounds- Your muscles have been trained to curl eighty pounds as many times as possible, they haven't been trained to lift the most amount of weight possible.

yeah but i have to go up 5pounds at a time. so i have to do a weight at least 15times before i can do 5 more pounds 8times. SO i go up in weight in about say every 1-3 weeks.

should i be adding 5lbs a week to my bench? how much should i add to my barbell curl? 5lbs a week?

if you can then you should. but are u talking about the max or a proper set with 5 more lbs every week?

max increasing is possible but increasing what you bench for a proper set is preety hard.

I am adding 10 lbs to my workout bench weight each week until i plateau, then i will do one more bench day with that weight, then go up in weight again. This is because i had already done 270 lbs and have been injured for a long time, so the muscle memory will kick in and let me lift 10 lbs a week until i finally plateau. For example this week i did 130 for 4-6 reps and it was easy but i can't push it too hard due to an almost recovered bicep tendon. Next week i am doing 140lbs for my muscle building sets. By the way I am doing max ot, so i have all the other sets to do aswell. I don't expect to plateau until around 200 lbs though, so i have like 6 weeks before that and alot of time to get my muscle memory into full swing. Then i am going for 300 on the bench and will get a friend who was a powerlifter to train me.

AGE 23
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Arms 14 5/8"




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