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  1. #1
    Registered User chaz650's Avatar
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    can you do biceps every other day

    just wondering mine are never sore the next day..
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  2. #2
    Registered User BoxerJAC's Avatar
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    You on that jersey shore time?
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  3. #3
    Registered User chaz650's Avatar
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    Originally Posted by BoxerJAC View Post
    You on that jersey shore time?
    huh what do u mean..
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  4. #4
    Come at me, bro! foodandfitness's Avatar
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    Originally Posted by chaz650 View Post
    just wondering mine are never sore the next day..
    Soreness isn't necessarily an indication of benefit or ability to train a muscle. If you you are doing a moderate intensity routine, you can probably get away with working out the biceps 2-3 times a week. If you are lifting to failure multiple times and absolutely destroy your biceps, then one a week. IMO do what works for you tho, everyone's different but sometimes less can be more.
    - Tony Paradis, RD, LD, USAW, USAPL
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  5. #5
    Registered User chaz650's Avatar
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    Originally Posted by foodandfitness View Post
    Soreness isn't necessarily an indication of benefit or ability to train a muscle. If you you are doing a moderate intensity routine, you can probably get away with working out the biceps 2-3 times a week. If you are lifting to failure multiple times and absolutely destroy your biceps, then one a week. IMO do what works for you tho, everyone's different but sometimes less can be more.
    so u think i should up the weight and fatigue the crap out of them and do them once every 4 days...
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  6. #6
    Registered User MrPerfect007's Avatar
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    crazy story when i was 12 i used to lift dumbells everyday 20 lbs they got easier as the days went by
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  7. #7
    Come at me, bro! foodandfitness's Avatar
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    Originally Posted by chaz650 View Post
    so u think i should up the weight and fatigue the crap out of them and do them once every 4 days...
    Well this is what I do.

    Start off with lat pull overs to pre-exhaust the lats

    Do pullups now that my lats are fatigued so that my lats can't work as hard to supercompensate for the biceps in the movement

    Finish with a bicep curl

    That way I work back, back/bis, and finish off with biceps. I like the way it flows and I work out at maximum intensity at a low volume. I only do this once a week.

    But thats just whats working for me right now, as soon as I start to stall I'll switch it up.
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  8. #8
    Registered User chaz650's Avatar
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    Originally Posted by foodandfitness View Post
    Well this is what I do.

    Start off with lat pull overs to pre-exhaust the lats

    Do pullups now that my lats are fatigued so that my lats can't work as hard to supercompensate for the biceps in the movement

    Finish with a bicep curl

    That way I work back, back/bis, and finish off with biceps. I like the way it flows and I work out at maximum intensity at a low volume. I only do this once a week.

    But thats just whats working for me right now, as soon as I start to stall I'll switch it up.
    ok so im thinking 3 day split 1 day off and then continue? u like the idea how should i do split
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  9. #9
    Come at me, bro! foodandfitness's Avatar
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    Originally Posted by chaz650 View Post
    ok so im thinking 3 day split 1 day off and then continue? u like the idea how should i do split
    If you are going to work your biceps 3 days a week then I would-
    1. Vary your resistance and volume to avoid overtraining
    2. Focus on compound exercises that utilize the biceps as well
    3. Add bicep isolation exercises in moderation to help "finish the movement" if you will. Ensuring that there is work being performed to work the bicep through a complete range of motion.

    It doesn't matter what you do as long as you keep this in mind- Lifting weights does not build muscle- it breaks them down. Recovery is what builds muscle so don't overtrain.
    - Tony Paradis, RD, LD, USAW, USAPL
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  10. #10
    Registered User R389's Avatar
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    Bi's are a small muscle. You do not need to blow them out like chest or back. Concentrate on movements that move the most weight while working them.....ie, weighted pullups, bent over underhand pulls. I always stop before my arms are blown out. The bi is a small muscle don't expect it to perform like the chest and or back. I do curls and shhhhtuff to "pretty" them up, not to add mass.......
    WTF!!?? DID YOU HEAR THAT? THE WEIGHTS ARE TALKING SH@T!
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  11. #11
    Registered User InclineVet's Avatar
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    Do you want the short or the long answer? The short answer is No. The long answer is Nooooooooo.

    Hit them maximum twice a week and that should be enough. If you are not sore the next day it doesn't matter as long as you're still improving.
    You can't buy experience.
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  12. #12
    Registered User JOHN GARGANI's Avatar
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    ChaZ: honestly: are you doing ANY reading on your own to learn basic fundamentals of bodybuilding??????

    I have been lifting for about 40 years now and still, constantly, read everything I can get my hands on.....

    you are in some serious need for homework and self help, instead of continually asking these very basic and wide open general questions on here....
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  13. #13
    Come at me, bro! foodandfitness's Avatar
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    You can but watch out. They may grow too fast. Happened to this guy: http://www.bodybuildingblog.co.uk/wp...4/synthol3.jpg
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  14. #14
    The BACKMAN DJAuto's Avatar
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    Depends primarily on intensity, but usually it's not a good idea.
    Bodybuilding is 60% training and 50% diet. Yes that adds up to 110%, because that's what you should be giving it. Change the inside, and the physique will follow.
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  15. #15
    Doesn't Eat Wheaties MWheatley's Avatar
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    Originally Posted by JOHN GARGANI View Post
    ChaZ: honestly: are you doing ANY reading on your own to learn basic fundamentals of bodybuilding??????

    I have been lifting for about 40 years now and still, constantly, read everything I can get my hands on.....

    you are in some serious need for homework and self help, instead of continually asking these very basic and wide open general questions on here....
    This, its one thing to ask questions but you have made multiple threads that can be answered with some easy research.
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  16. #16
    Knox Animal cmurray's Avatar
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    I wouldn't train them every other day. If you train them hard, meaning lift very heavy, then you wouldn't want to train them more than a couple times a week.
    No Excuses
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  17. #17
    Encyclochuzzle chazzy1864's Avatar
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    I would up the lifting for biceps to everyday brah. If you feel you are overtraining, try cutting down the volume each workout by supersetting bicep exrecises with chest work. That way you still have a good amount of overall volume per workout, but cut down on what you actually do for the individual muscles, so you don't overtrain them and can work them every day.
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  18. #18
    Baby-weight Pusher hsh's Avatar
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    I can usually hit every muscle group 2x/week, except legs and chest. Both of those stay too sore for too long to be able to hit them a second time. Every second day is huge overkill, except maybe forearms and/or calves... if you've been training for a long time.

    1 day/week to 2 days/week is definitely enough.
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  19. #19
    Come at me, bro! foodandfitness's Avatar
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    Wink

    I think I have a better idea of what you are looking for. Try a routine like this:

    Monday- Chest and biceps, tan, laundry
    Tuesday- Chest and biceps, tan, laundry
    Wednesday- Leg extensions and abs, tan, laundry
    Thursday- Chest and biceps, tan, laundry
    Friday- Chest and biceps, tan, laundry
    Saturday- Fist pumps (to failure)
    Sunday- Rest

    Make sure you are getting at least 4 g of protein per pound of bodyweight too. And if you can't make it to gym or tanning salon, you can supplement your image with tan-in-a-can and go with a smaller Affliction shirt to show off those killer chesticles and bi's, bro.
    - Tony Paradis, RD, LD, USAW, USAPL
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  20. #20
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    back day hits biceps, arm day hits bicep. Thats hitting biceps twice a week.
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  21. #21
    Registered User henmaniac87's Avatar
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    I wouldn't train them more than 2x a week. What I do is have an arm/shoulder day hit bi's with 6 sets or so,
    Barbell curls 3 sets 6-10 reps
    Dumbbell spider curls 3 sets 6-10

    Then 4 days later I train my back and that works your biceps hard too.
    T Bar Rows 4 sets 6-10
    Pullups 3 sets
    Bent Over BB Rows 3 sets 6-10
    Seated Cable Rows 3 sets 6-10
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  22. #22
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    Originally Posted by foodandfitness View Post
    I think I have a better idea of what you are looking for. Try a routine like this:

    Monday- Chest and biceps, tan, laundry
    Tuesday- Chest and biceps, tan, laundry
    Wednesday- Leg extensions and abs, tan, laundry
    Thursday- Chest and biceps, tan, laundry
    Friday- Chest and biceps, tan, laundry
    Saturday- Fist pumps (to failure)
    Sunday- Rest

    Make sure you are getting at least 4 g of protein per pound of bodyweight too. And if you can't make it to gym or tanning salon, you can supplement your image with tan-in-a-can and go with a smaller Affliction shirt to show off those killer chesticles and bi's, bro.
    I think I just cracked a rib from laughing too much!
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  23. #23
    Registered User sbowesuk's Avatar
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    Thumbs down

    Originally Posted by chaz650 View Post
    just wondering mine are never sore the next day..
    Sounds to me like you don't have a clue what you're doing or where your priorities should be. Seriously, start reading up or watch other people sail by you in size and strength.
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  24. #24
    Laying the Smackdown. Rocky_Maivia's Avatar
    Join Date: Mar 2002
    Stats: 5'10", 205 lbs
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    Cool

    Yeah you can. One of Arnold Schwarzenegger's splits:

    monday/wednesday/friday - chest, back, quads, hams, calves, abs
    tuesday/thursday/saturday - biceps, triceps, shoulders, calves, abs


    Not listed: enough d-bol to kill an elephant.
    neg reds on sight crew
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  25. #25
    Registered User azzolina120's Avatar
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    U serious?

    That isn't too much?
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  26. #26
    Come at me, bro! foodandfitness's Avatar
    Join Date: Nov 2008
    Location: Lewisville, Texas, United States
    Stats: 5'8", 162 lbs
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    Strong bump
    - Tony Paradis, RD, LD, USAW, USAPL
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