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?
|
Closed Thread
Results 1 to 30 of 36
Thread: Biceps, How many Times A Week?
-
06-20-2008, 07:56 PM #1
Biceps, How many Times A Week?
-
06-20-2008, 08:08 PM #2
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 conceptFake "the move" and do "the dominator" - I'll miss HS wrestling... looking forward to Gator club wrestling though
Homebrewing rulezzz
-
06-20-2008, 08:10 PM #3
-
06-20-2008, 08:51 PM #4
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
One rep maxes-
Squat: 297lbs
Deadlifts: 359lbs
Bench Press: 195lbs
Total: 851lbs
-
-
06-20-2008, 09:19 PM #5
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.
Fake "the move" and do "the dominator" - I'll miss HS wrestling... looking forward to Gator club wrestling though
Homebrewing rulezzz
-
06-20-2008, 09:28 PM #6
-
06-21-2008, 06:19 AM #7Fake "the move" and do "the dominator" - I'll miss HS wrestling... looking forward to Gator club wrestling though
Homebrewing rulezzz
-
06-21-2008, 07:37 AM #8
- Join Date: Feb 2008
- Location: New Jersey, United States
- Age: 31
- Posts: 534
- Rep Power: 0
May 1-May 28-June 19-July 10- August 24
Bench: 145x5-155-175-185-205
Squat: 185x5-205-245-285-315
Dead Lift: 185x5-205-205-225-300
Push Press: 95-135-145-155-185
Power Clean 185
Weight:
May 1- 182 (start of bulk)
May 28- 185
June 19-195
June 24- 205
July 10- 205
July 30- 217
August 15- 217 (end of bulk)
August 24- 207 (start of cut)
September 1- 203
Height- 5-11"
Age- 15
My Journal-> http://forum.bodybuilding.com/showthread.php?p=202160021&posted=1#post202160021
-
-
06-21-2008, 08:59 AM #9
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.
-
06-21-2008, 11:44 AM #10
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.
-
06-21-2008, 11:46 AM #11
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.
Harder, better, faster, stronger. (Bulking to 170)
-
06-21-2008, 11:49 AM #12
- Join Date: Jul 2007
- Location: Massachusetts, United States
- Age: 37
- Posts: 1,068
- Rep Power: 4843
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.
*** Misc Cigar Crew ***
"People do not lack strength, they lack will."
-
-
06-21-2008, 12:11 PM #13
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?
-
06-21-2008, 12:39 PM #14
- Join Date: Jul 2007
- Location: Massachusetts, United States
- Age: 37
- Posts: 1,068
- Rep Power: 4843
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.
*** Misc Cigar Crew ***
"People do not lack strength, they lack will."
-
06-21-2008, 04:09 PM #15
-
06-21-2008, 04:56 PM #16
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.
-
-
06-21-2008, 06:32 PM #17
-
06-23-2008, 10:42 AM #18
- Join Date: May 2006
- Location: United States
- Age: 41
- Posts: 1,530
- Rep Power: 1262
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
-
08-03-2010, 10:53 PM #19
hey how do you gain weight so easily? i kill for a pound when i saw ur progress i was shocked. any advice?
-
08-09-2010, 10:53 AM #20
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
-
-
01-25-2011, 10:04 AM #21
-
01-25-2011, 10:20 AM #22
- Join Date: Oct 2009
- Location: Atlanta, Georgia, United States
- Age: 38
- Posts: 10,108
- Rep Power: 6644
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.
-
05-22-2011, 03:14 PM #23
- Join Date: Mar 2011
- Location: United Kingdom (Great Britain)
- Age: 29
- Posts: 9
- Rep Power: 0
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
-
07-18-2011, 09:14 PM #24
- Join Date: Sep 2010
- Location: West Virginia, United States
- Age: 39
- Posts: 4
- Rep Power: 0
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.
-
-
11-26-2011, 04:22 PM #25
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
-
11-26-2011, 04:25 PM #26
-
02-06-2012, 01:38 PM #27
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 ??
-
03-18-2012, 09:45 PM #28
- Join Date: Oct 2009
- Location: Kenner, Louisiana, United States
- Age: 32
- Posts: 1
- Rep Power: 0
Ridiculously Massive Arms
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
-
-
03-19-2012, 03:21 AM #29
- Join Date: Feb 2012
- Location: Brighton, East Sussex, United Kingdom (Great Britain)
- Age: 38
- Posts: 4,673
- Rep Power: 11137
Powerlifter 160/100/195/455kg @ 91.55
137.5/97.5/195/430kg @ 82.7
Boxer 5-1
-
03-19-2012, 06:36 AM #30
Bookmarks