Train your biceps twice a week

[Smeagol]

seeing as they are a relatively small muscle group and recovery quickly should you train them more than once a week. Same for you forearms and other small muscle groups?

[arcadiaduran]

no dont do that
your muscles should only be trained once a week.

your forearms and abs as well should be done once a week just the same as your other muscles, doing lifts with enough weights to only be able to do 4-8 reps.

people have an ilusion that some muscles can be worked every day (abs)
you can do it, but just like shoulders, chest and legs, if you do it once a week as i said rather than more than that youll make more gains

[Wojtek_da_Hulk]

Originally posted by arcadiaduran
no dont do that
your muscles should only be trained once a week.

your forearms and abs as well should be done once a week just the same as your other muscles, doing lifts with enough weights to only be able to do 4-8 reps.

people have an ilusion that some muscles can be worked every day (abs)
you can do it, but just like shoulders, chest and legs, if you do it once a week as i said rather than more than that youll make more gains

who says they shouold only be worked once a week, if you muscles recover in 4 days (like mine) then have a 4 day split, what is wrong with that?

[arcadiaduran]

thats not what i meant

i meant you would make more progress doing reps of 4-8 with heavy reps once a week so you can rest than training it twice a week. some people are different but you shouldnt really train your biceps twice a week is my main point

[A-rod]

You`ll have to use low volume and train bis with back if you plan on doing bis 2 x week ........

[BigTraps]

How about this: Try all different approaches and find out what is best for YOU...

[AJbuilder]

Biceps get trained twice a week for most people anyway. Most of us do direct bicep work like bb curls, incline db curls, and preacher curls, and those are referred to as direct work for the biceps with the "compound" lift being the bb curls. And biceps do also get indirect work from heavy back work such as chins, pullups, rows , and other such variations of it. So in a sense you can say that most of us do work our bis twice a week. But working them DIRECTLY twice a week isn't advisable coming from my humble opinion.

[hightris1.0]

I train every body part twice a week. I am in my twenties so i still recover pretty quick. Now when I start to get older I will train once a week.

[AJbuilder]

Originally posted by BigTraps
How about this: Try all different approaches and find out what is best for YOU...

bump

after all , we are all different.

[JuviJuice8]

I dont understand why everyone is under the illusion that muscle groups should be trained once a week! I work each muscle group twice and Im fine! During Football training we trained each group 3 times a week and that was fine!

[SteelMan905]

Most people read what the magazines tell them and they think that is best.

If you can train your bi's or any muscle group 2 times or 5 times a week recover and grow then do it.

I train each muscle 3 times every 9-14 days with lower volume.

[SquatKing]

Originally posted by BigTraps
How about this: Try all different approaches and find out what is best for YOU...

bump, most of the things people post here is stuff that works for them anyway.

[A-rod]

As far as i know there `s only one human physiology

[AJbuilder]

Originally posted by JuviJuice8
I dont understand why everyone is under the illusion that muscle groups should be trained once a week! I work each muscle group twice and Im fine! During Football training we trained each group 3 times a week and that was fine!

Working them 2 times a week may work for you , but it's not gonna work for everyone, we are all different.

[holyshinto63]

to work each muscle 3 times a week you'd have to do a full body split because you should be taking 2 days a week off from lifting. now for me to do a full body split i'd have to be in the gym for close to 2 1/2 - 3 hours (not happening).

[Stormrider]

I was on a routine for my first two years which had me working biceps twice a week and made no gains at all! Even with only six sets each session.

Once I switched to once a week I gained almost and inch and half over one summer! Once a week with direct work and another indirect workout from back should do it for you.

[doa8]

Originally posted by BigTraps
How about this: Try all different approaches and find out what is best for YOU...

couldnt agree with you more, i tried for 6 months bi tri's twice a week, and no gain, im seeing more gain now with just once a week..

[Kane Fan]

it can work
but if people train biceps on chest day
and back on another day
that's 2x a week for biceps (biceps do a lot of work in pulls) so 2x a week can work IF YOU PLAN IT RIGHT
just like everything else

[ZachG_85]

Technically your chest recovers in around 48 hours, are you going to train your chest every three days?

No, do you know why? Because the biceps recover in a few days, provided you aren't doing any other training. If you train your biceps when your legs are sore from the day before, and your chest is still a little achey from three days ago, your biceps are in line for recovery.

Think of your body like a doctor's office that does walk-ins. If you're the first one in there, you'll be in and out pretty quickly. But if there's already a few people in there, you'll have a while to wait.

If your other muscles are still trying to recover, your biceps aren't going to just jump ahead in line. It's similar to getting a cut while you have the flu. That cut stays there for a while doesn't it?

Or if you know anything about piercing, that's why you should only get one or two at a time, because recovery takes longer the more you have to heal at once.

[Smeagol]

Thanks for the post, ill stick to the one muscle group a week routine

[battousai]

Originally posted by Smeagol
seeing as they are a relatively small muscle group and recovery quickly should you train them more than once a week. Same for you forearms and other small muscle groups?

see ronnie's bi workout:
http://www.getbig.com/articles/biceps2.htm

Remember, my biceps training routine can be followed by weight trainers of all levels, though for beginners, I would suggest a slight modification to the routine. As you will notice, I advise that a beginner reduce the number of reps and increase the weight on the last two sets of each exercise. This is because a beginner's need for sheer size is more urgent than building hardness and density. The lower rep range and heavier poundages will fulfill that need.

Without letting you ego carry you away, go as heavy as your strength allows for the strict execution of each movement. 'Strict' means no cheating of the exercises by calling secondary muscle groups into play. Your goal is to build the best biceps your genetics will allow, so isolate the biceps and don;t let other muscle groups assist in moving the workload.

The most common biceps training mistake is overtraining. Many bodybuilders train this showcase muscle group too often with too many sets and reps. Working the biceps twice a week with 12 sets per session is enough for anybody. You can't rush progress. As a police officer, I know that undue speed will only mean that sooner or later you will be brought to an abrupt halt.

[Damien]

Originally posted by battousai
see ronnie's bi workout:
http://www.getbig.com/articles/biceps2.htm

Great...
Guess who's on drugs???

Edit:
Oh wait! No, Ronnie said he didn't juice...
Sorry my bad

[Patu]

Originally posted by BigTraps
How about this: Try all different approaches and find out what is best for YOU...

AMEN! There is someone here who actually has a brain!!!

[thugluv]

Originally posted by ZachG_85
Technically your chest recovers in around 48 hours, are you going to train your chest every three days?

No, do you know why? Because the biceps recover in a few days, provided you aren't doing any other training. If you train your biceps when your legs are sore from the day before, and your chest is still a little achey from three days ago, your biceps are in line for recovery.

Think of your body like a doctor's office that does walk-ins. If you're the first one in there, you'll be in and out pretty quickly. But if there's already a few people in there, you'll have a while to wait.

If your other muscles are still trying to recover, your biceps aren't going to just jump ahead in line. It's similar to getting a cut while you have the flu. That cut stays there for a while doesn't it?

Or if you know anything about piercing, that's why you should only get one or two at a time, because recovery takes longer the more you have to heal at once.

exactly, thats why I work one day and take a day off after

[bigpump23]

try going light and high reps one day.. maybe 6-9 sets then 3 days later go heavy with low reps for more sets

[ZachG_85]

Originally posted by bigpump23
try going light and high reps one day.. maybe 6-9 sets then 3 days later go heavy with low reps for more sets

Now that's a different beast all together. Knock the light day down to six sets and it should work for ya, 12 reps each set, but still to failure.

[Danielson]

Just because a muscle has recovered does not mean you should train it again.

We are training for growth right?

Well growth happens AFTER the muscle has recovered.

[Arnold*Strong]

Originally posted by Smeagol
seeing as they are a relatively small muscle group and recovery quickly should you train them more than once a week. Same for you forearms and other small muscle groups?

Go for it Bro!