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@swordland Got it. Just i'm not a scientist, just a person who likes training in the gym. Since you asked, i train 5 days a week. You're right with the indirect sets.. but when i wrote above that 10-20 sets per muscle group are suggested, yes we "should" count the indirect sets, but anyway i'm...

@swordland How many maximum sets per week you suggest for biceps and triceps?

@jujus i use double progression with 10,9,8 reps and 3 sets, but since we should train muscles for max 20 sets per muscle group isn't that too much for the arm?

@jujus When you say "each" you mean for the entire arm muscle group, or 20 for biceps and 20 for triceps? XD

How do you handle you arm sets, also do you include forearms in them? i currently do 18 sets per week (9 per biceps, 9 per triceps), would you add 1 day for forearms?