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  1. #1
    Registered User divo0oneh's Avatar
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    Biceps, How many Times A Week?

    Ive been working out for almost 3 months now and ive seen some slight gains! however i wanna know if its ok to workout my Biceps and Triceps twice a week?

    I use Bowflex Dumbells and thats all! I am only looking to have very huge arms thats my main goal and a fit body i workout my whole body twice a week but i do focus on my arms more than the rest of my body i also bought a dumbell training book!

    Can any of u help and assist me if possible?
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  2. #2
    The Arbitrator Tarkana's Avatar
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    biceps should be trained as much as possible using as many different curl variations as possible. often using the squat rack or tying up many machines at once can make ur bicep workout better.

    but seriously, yeah u can train em twice, they wont die on you. i kinda buy into the high frequency concept
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  3. #3
    Registered User divo0oneh's Avatar
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    Originally Posted by Tarkana View Post
    biceps should be trained as much as possible using as many different curl variations as possible. often using the squat rack or tying up many machines at once can make ur bicep workout better.

    but seriously, yeah u can train em twice, they wont die on you. i kinda buy into the high frequency concept

    Then how come they say muscles need rest to get bigger? i dont understand that concept! can u explain plz man i'd appreciate it
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  4. #4
    Registered User MikeDS's Avatar
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    I would say NO MORE than 3 times a week, twice is optimal but once is usually preferred- I usually do them twice a week
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  5. #5
    The Arbitrator Tarkana's Avatar
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    Originally Posted by MikeDS View Post
    I would say NO MORE than 3 times a week, twice is optimal but once is usually preferred- I usually do them twice a week
    meh, id go with 3 over 1, especially since its small muscle groups we're talking about. obviously how many times per week u can use it depends on how much volume you use per session. also, a muscle doesnt have to be fully recovered to train it again. sometimes a workout can leave you sore for over a week, but that doesnt mean you cant (or shouldnt) train again. keep in mind a small muscle group like biceps generally doesnt need a full week to fully recover. also a week is an arbitrary time frame which is meaningless to ur body.
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  6. #6
    Registered User divo0oneh's Avatar
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    Originally Posted by Tarkana View Post
    meh, id go with 3 over 1, especially since its small muscle groups we're talking about. obviously how many times per week u can use it depends on how much volume you use per session. also, a muscle doesnt have to be fully recovered to train it again. sometimes a workout can leave you sore for over a week, but that doesnt mean you cant (or shouldnt) train again. keep in mind a small muscle group like biceps generally doesnt need a full week to fully recover. also a week is an arbitrary time frame which is meaningless to ur body.


    Can u define the small muscle groups of the body? so i can work them all twice a week?
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    The Arbitrator Tarkana's Avatar
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    Originally Posted by divo0oneh View Post
    Can u define the small muscle groups of the body? so i can work them all twice a week?
    its not totally black and white, but if you had to make it such, id say biceps, triceps, calves, traps, forearms, abs, and depending on how you work them, delts. and yes, if you dont use a huge volume load, they can be worked twice a week.
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  8. #8
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    Originally Posted by divo0oneh View Post
    Ive been working out for almost 3 months now and ive seen some slight gains! however i wanna know if its ok to workout my Biceps and Triceps twice a week?

    I use Bowflex Dumbells and thats all! I am only looking to have very huge arms thats my main goal and a fit body i workout my whole body twice a week but i do focus on my arms more than the rest of my body i also bought a dumbell training book!

    Can any of u help and assist me if possible?
    depends what u mean by workout biceps and triceps twice a week. i do them 2 times a week but i do 3x5 pull ups and dip and the pullups are mnostly fo rmy back.
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  9. #9
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    The size of the arms generally will grow in proportion to the rest of the body.

    Doing big movements like Pullups, Dips, Rows, and heavy horizontal pressing movements should be emphasized.

    Doing direct arm work for biceps, triceps, and forearms should be done once a week. Twice max. The muscles need to rest while you feed them.

    Your arms will never see their full potential without the rest of the body growing too.
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  10. #10
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    Three times a week is too much for biceps. Because they are a small muscle they generally need more time to recover from a workout. Once or maybe twice a week is good but make sure you allow at least 5 or 6 six days in between bicep workouts if youre training them twice a week.
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    well right now im doing bi and back separate days. so i guess im doing 2 a week... but seeing better progress when i did back and bi on the same day.
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  12. #12
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    undertraining>overtraining. You work your biceps really good just doing your back routine, same goes for chest and triceps. So with that and doing a routine for bis/tris one other time during the week is plenty sufficient. Since they are such small muscle groups they do not require large amounts of volume just keep the intensity high and i would NEVER work them 3 times per week.
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    Registered User divo0oneh's Avatar
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    So workout the Bi and Tri as Pimary muscles on one day and as secondary muscles on another day????

    Or is it ok to work them out as primary muscles twice a week?
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    essentially you're working out bis/tris 3 times a week if you do it twice more than your chest/back routine. My suggestion if you want to work them out a lot is to do a chest/tri and back/bi routine, but keep them short. Do your chest workout then 4 sets of tricep exercises, maybe 2 pulldowns and 2 skullcrushers etc. Same for back and bi which you should do the next day. Then a few days later you can do your normal bi/tri routine.
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    Originally Posted by divo0oneh View Post
    Ive been working out for almost 3 months now and ive seen some slight gains! however i wanna know if its ok to workout my Biceps and Triceps twice a week?

    I use Bowflex Dumbells and thats all! I am only looking to have very huge arms thats my main goal and a fit body i workout my whole body twice a week but i do focus on my arms more than the rest of my body i also bought a dumbell training book!

    Can any of u help and assist me if possible?
    Make sure your diet is in check first....Diet is key to seeing results....try the scivation Lean Mass diet
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    Originally Posted by divo0oneh View Post
    So workout the Bi and Tri as Pimary muscles on one day and as secondary muscles on another day????

    Or is it ok to work them out as primary muscles twice a week?
    Do your chest and back workouts. They work the tris and bis indirectly.

    On another seperate day you can work out the tris and bis.

    OR

    you can throw in a few sets of isolation bicep exercise directly after your back work out and a few sets of isolation exercises for your tris after your chest work out.

    I prefer the later because it gives adequate rest for growth to occur which is vital and often over looked.
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    Originally Posted by Tarkana View Post
    biceps should be trained as much as possible using as many different curl variations as possible. often using the squat rack or tying up many machines at once can make ur bicep workout better.

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  18. #18
    That's what she said. Mousey's Avatar
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    on the other side:

    does anyone not train their arms directly? my arms grow easily and don't give them a specific day.

    anyone else do this?

    (no hijack)
    http://forum.bodybuilding.com/showthread.php?t=5052493&p=86319183#post86319183
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    hey how do you gain weight so easily? i kill for a pound when i saw ur progress i was shocked. any advice?
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    biceps

    I started working out hard a little over a year ago, I thought that I could work out my bicpes up to 4 times a week as long as they wernt sore. I noticed no big gains just got more cut.
    I wouldn't recommend working out biceps more than 2 times a week depending on how heavy of weight you are using. but I'd go heavy if you want to bulk
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    Talking

    Originally Posted by henmaniac87 View Post
    ... make sure you allow at least 5 or 6 six days in between bicep workouts if youre training them twice a week.
    How many days are there in a week? 10, 12 ?
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  22. #22
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    tris are worked by chest.... bi's are worked by doing back wo's.... you really don't need to devote a day to arms. just mix one or two exercises in with back or chest... also... really try to destroy the tris since they make up most of the arm.
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    Registered User Naturalteen1's Avatar
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    low volume

    arms dont need much there only short muscles, i do four sets for biceps and four sets for triceps, if you want to train them more dont do them on chest or back day, and dont forget shoulders will work tris too
    every guy wants to get big but nobody wants to lift no heavy ass weight
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    Registered User josh1492's Avatar
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    Originally Posted by divo0oneh View Post
    Ive been working out for almost 3 months now and ive seen some slight gains! however i wanna know if its ok to workout my Biceps and Triceps twice a week?

    I use Bowflex Dumbells and thats all! I am only looking to have very huge arms thats my main goal and a fit body i workout my whole body twice a week but i do focus on my arms more than the rest of my body i also bought a dumbell training book!

    Can any of u help and assist me if possible?
    24 hours is the recovery time for biceps...which means you could do them everyday if you really wanted to but you would probably burn out quickly...assuming you are conditioned that is. I have been working mine 2 1/3 times a week for about 4 months and havent had much gains..just recently started working them 5 times a week and the gains have been much better. Depends tho on your conditioning and everyone can be different...sorta gotta find out what works for you I think.
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    I agree to those who say trian biceps no more than twice a week. because if u train more than twice a week, including back, chest, and other exserices that engage your biceps. YOU are now over training. more than likely wporking your biceps 3-4 times a week then. wich how would u ever see growth?
    my opinion
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    lol there is no way that is true. you are in no way gaining mass by working your biceps 5 times a week LMAO.
    Originally Posted by josh1492 View Post
    24 hours is the recovery time for biceps...which means you could do them everyday if you really wanted to but you would probably burn out quickly...assuming you are conditioned that is. I have been working mine 2 1/3 times a week for about 4 months and havent had much gains..just recently started working them 5 times a week and the gains have been much better. Depends tho on your conditioning and everyone can be different...sorta gotta find out what works for you I think.
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    I work my biceps twice a week. I lift heavy reps 5 sets 4 , then lighten the load a lot and do loads of reps to get the pumped feeling in my arms at the end. Is that correct ??
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    Cool Ridiculously Massive Arms

    Originally Posted by divo0oneh View Post
    Ive been working out for almost 3 months now and ive seen some slight gains! however i wanna know if its ok to workout my Biceps and Triceps twice a week?

    I use Bowflex Dumbells and thats all! I am only looking to have very huge arms thats my main goal and a fit body i workout my whole body twice a week but i do focus on my arms more than the rest of my body i also bought a dumbell training book!

    Can any of u help and assist me if possible?
    The key to massive and i mean vein popping jaw dropping arms is to work the triceps first, like the saying goes "You Tri before you Bi"....and recovery is key!! the biceps should be worked right after the triceps. the most 2-3 a week. With low weight training first in the first set and higher weight training on the rest of your sets, downing back down to lower weight for your last set. With a good high protein carbohydrate, and fat diet your on your way to the Arnold Classic!

    God Bless, Jay
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    Rise Of The Weak Squatter GinjaNinja85's Avatar
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    Originally Posted by Tarkana View Post
    biceps should be trained as much as possible using as many different curl variations as possible. often using the squat rack or tying up many machines at once can make ur bicep workout better
    Yeah, my work out program is great. It's called the bicepathon...

    Mon - biceps
    Tue - biceps
    Wed - biceps
    Thu - biceps
    Fri - biceps
    Sat - biceps
    Sun - rest. But I might do a few curls with a baby to keep up the frequency & feel the pump. Hehe
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    Registered User Salden's Avatar
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    Originally Posted by GinjaNinja85 View Post
    Yeah, my work out program is great. It's called the bicepathon...

    Mon - biceps
    Tue - biceps
    Wed - biceps
    Thu - biceps
    Fri - biceps
    Sat - biceps
    Sun - rest. But I might do a few curls with a baby to keep up the frequency & feel the pump. Hehe

    Come on man, be serious !
    With that program you will never gain on your biceps.

    Do it like me : 7 days a week and ( my secret ) : twice a day......
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