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  1. #1
    Registered User snorkelman's Avatar
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    Maximum frequency to work out biceps?

    I have heard/read mixed things about how often you should work a muscle group. From what I can tell, the majority of advice is to allow 48 hours minimum before working out the same muscles. Some even say once a week should be the max if you are lifting really heavy.

    Bottom line, I want to really work on my biceps. I currently have a 5 day split where I do as follows:
    Day 1 ? chest
    Day 2 ? legs
    Day 3 ? back
    Day 4 ? shoulders & abs
    Day 5 - arms (biceps & triceps)

    So, I am hitting my biceps on day 5 directly, and only indirectly when I do back on day 3.

    I recently read an article that said if you have an undeveloped area that you should attack it with high frequency, high volume and high intensity & that you can train that area 3-4 days per week! That frequency surprised me. I normally would have ignored it as going against most of what I had heard. However, the source really made me decide to post this question to you experienced bodybuilders. The source was ?Ask Arnold? by Arnold Schwarzenegger. Muscle & Fitness - January 2008 (pg 234). This particular advice was using the example of having small calves as the weakness, so perhaps that may change the opinion since I am looking to increase biceps?

    Thoughts/ideas on how I can increase my frequency to add mass to my biceps?
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  2. #2
    When in doubt, mumble namtrag's Avatar
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    Work the hell out of your back, and the biceps will take care of themselves.
    Yorkshireman I: Right! I had to get up in the morning, at ten o'clock at night, half an hour before I went to bed, eat a lump of cold poison, work twenty-nine hours a day down mill and pay mill-owner for permission to come to work, and when we got home, our dad would kill us and dance about on our graves, singing Hallelujah!
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  3. #3
    Da1UnV bodyhard's Avatar
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    Originally Posted by snorkelman View Post
    I have heard/read mixed things about how often you should work a muscle group. From what I can tell, the majority of advice is to allow 48 hours minimum before working out the same muscles. Some even say once a week should be the max if you are lifting really heavy.

    Bottom line, I want to really work on my biceps. I currently have a 5 day split where I do as follows:
    Day 1 ? chest
    Day 2 ? legs
    Day 3 ? back
    Day 4 ? shoulders & abs
    Day 5 - arms (biceps & triceps)

    So, I am hitting my biceps on day 5 directly, and only indirectly when I do back on day 3.

    I recently read an article that said if you have an undeveloped area that you should attack it with high frequency, high volume and high intensity & that you can train that area 3-4 days per week! That frequency surprised me. I normally would have ignored it as going against most of what I had heard. However, the source really made me decide to post this question to you experienced bodybuilders. The source was ?Ask Arnold? by Arnold Schwarzenegger. Muscle & Fitness - January 2008 (pg 234). This particular advice was using the example of having small calves as the weakness, so perhaps that may change the opinion since I am looking to increase biceps?

    Thoughts/ideas on how I can increase my frequency to add mass to my biceps?
    Add mass to your body and you will have mass on your biceps
    It's difficult to stand out if you're too busy trying to fit in. ~

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  4. #4
    stretching blows boathead's Avatar
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    i agree with the big guys. you will not put mass on your arms without mass everywhere. i read recently that bicep size goes up incrementally with every 15 pounds of lean body muscle. without that 15 pounds, no increment increase.

    that being said, the bigger the muscle, the less frequency. smaller muscle, greater frequency. hit your arms on back day, and maybe on another day. 2x per week.

    instead of changing frequency, why not change your exercises? maybe incline curls if you have never done them?
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  5. #5
    Registered User snorkelman's Avatar
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    Thanks guys. I guess I will focus on the compound movements to add mass all over, and maybe throw in a couple of extra bicep exercises and/or mix up the current exercises that I use. I was just really surprised when I read Arnold's comment about 3-4 days per week.
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  6. #6
    Lift BIG Mountain_Goat's Avatar
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    Originally Posted by snorkelman View Post
    Thanks guys. I guess I will focus on the compound movements to add mass all over, and maybe throw in a couple of extra bicep exercises and/or mix up the current exercises that I use. I was just really surprised when I read Arnold's comment about 3-4 days per week.
    Yeah just keep plugging along with the schedule you already have. Deadlifts etc will certainly help with arm thickness. I think what you read is accurate for a competitive bodybuilder or someone who already has some size but wants to make small improvements in one area. What exactly does your routine look like for exercises, reps, sets?
    My OV35 workout log:
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  7. #7
    When in doubt, mumble namtrag's Avatar
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    Originally Posted by snorkelman View Post
    Thanks guys. I guess I will focus on the compound movements to add mass all over, and maybe throw in a couple of extra bicep exercises and/or mix up the current exercises that I use. I was just really surprised when I read Arnold's comment about 3-4 days per week.
    You can do that when you use the S vitamin
    Yorkshireman I: Right! I had to get up in the morning, at ten o'clock at night, half an hour before I went to bed, eat a lump of cold poison, work twenty-nine hours a day down mill and pay mill-owner for permission to come to work, and when we got home, our dad would kill us and dance about on our graves, singing Hallelujah!
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  8. #8
    Registered User tjrob's Avatar
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    I must be the weirdo exception, I work the $h*T out of my back, and my biceps and tris both are a major disappointment...which kicks my a$$ cause my back, and chest are coming along nicely,,,,damn genetics...
    Just one more rep....push push...

    For there are those that will stand on a line, without question without fear, so many more can live in peace.
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  9. #9
    Gettin Healthy Roger035's Avatar
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    I noticed when I added thickness to my overall body structure by doing heavy compound exercises, my arms and calves started to grow. Also, bring up the intensity in your workouts. If you're at rep 12 and still have enough energy to pull out 3 more reps, go for it. I always remind myself to stay out of the " confort zone " and go beyond it when im going through my reps/sets. Work hard and you'll see results.
    " Strive for the impossible to be the possible. " - Roger Serafin

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  10. #10
    Registered User Reality_Check's Avatar
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    Originally Posted by namtrag View Post
    Work the hell out of your back, and the biceps will take care of themselves.
    x 2

    Originally Posted by bodyhard View Post
    Add mass to your body and you will have mass on your biceps
    x 2
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  11. #11
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    Vince Gironda used to advocate working arms 3 days in a row

    for specialization. Just cut back on other body parts...work 3 days and one day off and repeat... do it twice go back to a regular workout and then repeat when ready. A lot of growth is due to satellite cell growth in muscles and this overwork stimulates that. Its not for a prolonged period but specialization only.
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  12. #12
    CARLMAN ntrllftr's Avatar
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    I am a firm believer in letting a muscle repair b4 hitting it again for strength and or size. I say hitting a muscle three times in one week would hinder any gains. Hitting a muscle twice a week might be ok as long as you get 4-5 days rest.
    Just my .02
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  13. #13
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    Sometimes I'll hit biceps directly twice in a week...

    ...just to shock the muscle. However, as has been said, if you really work hard doing back training from a variety of angles, hitting biceps directly, with high intensity, once a week (I usually do them with either chest or shoulders or triceps) is enough. Hitting them directly more than twice a week is counterproductive, in my opinion.
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  14. #14
    Registered User ServoScanMan's Avatar
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    I currently do only one bicep exercise per week. Its a standing DB bicep curl to Arnold press. I feel with the other compond exercises I do, my biceps get enough of a workout.
    47yr male, 5'11", 235lbs, BF who knows? (Oct 05)
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    ....and the height chart says I'm fat...ugh!
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  15. #15
    Registered User Capt. America's Avatar
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    Never more than 1X per week...usually done with back/lats.
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  16. #16
    High Plains Lifter Mark1T's Avatar
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    You have to commit to a good amount of time experimenting, to see what work for you, because no two people are alike. Some here may grow Biceps indirectly by working Back and some here prefer to also implement isolation exercises (curls, etc.). I would suggest spending 6 months of each way to see how your body responds.

    I do isolation exercises, but I keep them to a minimum of maybe 5 total sets, 3 of which are some form of Curls with supinated wrists and 2 of which are Hammer Curls. 4 total sets might be better for me. A lot of people over-work their Biceps after Back and they defeat the purpose.
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