What rep range do YOU use for bis/tris?

[Lift Chief]

My bis and tris have good thickness, but i'm finding my muscle shape is lacking. I think it's because i typically do 4 reps on my working set. So i have thickness, while lacking shape. Thinking of doing 6-8... what rep range works for you?

 

[Exodus]

you cant change shape of the muscle ....... thats genetically predetermened.......... you can only make that shape bigger...

i dont really train biceps....... they get so much work from doing strongman events........ i may hit some occasionaly hammer curls for 2-3 sets of 8-12.

for triceps........ i usally do 1 exercise for triceps twice a week. one heavier for 3-5 sets of 5-6 reps. then next workout will be 3-4 sets of 8-12 reps.

X

 

[pwr_machine]

I've been changing it each workout for this current training cycle. 5's one week, 8's the next , then 12's, and start again with 5's at week 4. It feels good so far.

 

[casavant]

10-15 for warmup sets.

5-10 for hard, heavy work sets.

I always consider my best sets to be the ones that let me get between 5 and 8 reps.