כל אחד ומה שעובד עליו, בדיוק היום קראתי בBB.COM דבר מאוד מעניין ותגובה מאוד נכונה, תקראו ותחכימו:
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the word volume is thrown around so freely these days. people don't understand that one set is volume. just not as much volume as 3 sets and so on. i agree with brick, you do what is necessary, to make progress. period. this is different for each person and each body part so experiementing is essential. but to the op, the reason you biceps are sore from 4 sets is because you didn't hit them directly for 2 weeks, of course they are going to be sore. if it's working for you that's great, but for the most part, there's that certain amount of volume that is necessary for growth, that amount isn't set in stone. doing less now make be beneficial as some strategic deconditioning but eventually your progress will halt and you will have to change something, usually adding more volume.
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אני בעקרון על 9 לגדול 6 לקטן בדרך כלל, לפעמים 10 לגדול.