BiggT
New member
I do 4 or 5 sets for biceps once a week. I do a lot of hammer curls, which works the brachialis too. I feel my biceps get enough ork with either high volume chins r rows and they seem to grow without wasting too much time with iso-crap, that I really just do the one exercise a week so I don't get tendonitis from all the heavy pulling. Usually, at th end of my week, I pick 1 exercise, either hammer curls or barbell curls, or standing d-bell alternating curls, and I do 4-5 sets of 8, ot 5x5, followed by a set of 20. My biceps have a tendency to hypertrophy very easily, even with indirect work (can't say the same for my calves though, lol).