Biceps once a week?

  • Posted by a hidden member.
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    Nov 12, 2012 2:42 AM GMT
    Hi There!

    I've read that it's best practice to only train your biceps every five days or so for better gains, what are your thoughts? I had been training more frequently but reached a plateau where nothing was happening...

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    Nov 12, 2012 5:38 AM GMT
    That's bs. If you hit a plateau you probably aren't training with enough intensity (not progressively adding weight or doing more reps) or there's something wrong with your diet. My guess is that you aren't getting enough of a calorie surplus to make them grow. I personally train each muscle group once a week because I have more fun hitting each body part on different days, but you could train them as often as you want.
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    Nov 12, 2012 5:40 AM GMT
    This would be something I would be afraid to attempt without proof but I am a bit desperate as I feel I have reached my peak in biceps as far as size goes
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    Nov 12, 2012 6:06 AM GMT
    I've been working bodyparts once per week as of late and find it suits me - I can train with more volume and intensity because I don't train them directly for the following six days. You should def give it a try for a change of pace, you can always go back to twice a week bodypart training as I will (to keep things fresh).
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    Nov 12, 2012 6:32 AM GMT
    I would just do them once a week. I usually have about 6 days between my bicep days. I would be afraid to do them with any less of a break. If you over work any part of your body you are more susceptible to injury. It is important to remember that your body builds muscle during the repairs and not during the workout. Without enough time to repair you will just breakdown more muscle without gaining any.
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    Nov 12, 2012 6:55 AM GMT
    once a week here as well...

    and as has already been said, there are several other ways to break out of a plateau - increase calorie intake, vary the specific exercises, vary rep speed, supersets, vary number of reps, mix up your routine, etc.
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    Nov 12, 2012 7:49 AM GMT
    Thanks for all the advice fellas. It's always so hard to know what to do, and more importantly to do it in a way that's not going to hurt you.

    I've come across a great biceps workout which I'm going to try for a few weeks to see if it makes a difference. Here's hoping... icon_wink.gif
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    Nov 12, 2012 12:30 PM GMT
    I like groping biceps at least once a week, if not more.
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    Nov 12, 2012 12:45 PM GMT
    You also get a pretty decent secondary bicep workout when you do most lat exercises (cable rows, pull downs, wide-grip pull-ups, dumbell rows, etc.). I you do arms and lats on different days, and try to space them out by at least 3 days in between.

    Good luck.
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    Nov 13, 2012 6:33 AM GMT
    My main goal is to build muscle and avoid the nasty old tennis elbow doing so.... icon_wink.gif
  • MikemikeMike

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    Nov 13, 2012 7:58 AM GMT
    West Aussie Guy,
    are you doing exercises for the inside of your biceps as well?
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    Nov 13, 2012 8:40 AM GMT
    MikemikeMike saidWest Aussie Guy,
    are you doing exercises for the inside of your biceps as well?


    You know what, I couldn't tell you...

    I've started the following routine:

    10 dumbbell biceps curls
    45 seconds rest
    10 narrow grip barbell curls
    45 seconds rest
    10 hammer curls
    45 seconds rest
    and then in quick succession:
    3 wide grip barbell curls
    3 narrow grip barbell curls
    3 dumbbell curls

    I then repeat all of this once more.

    Perhaps the inside of the bicep is covered amongst this somewhere?
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    Nov 13, 2012 8:41 AM GMT
    MuchMoreThanMuscle said
    JR122 said but you could train them as often as you want.


    Sure! Why not train them four times a week?

    Just don't expect any growth from all the overtraining. icon_idea.gif


    I think this hits the nail on the head, I was over training for sure! icon_wink.gif
  • MikemikeMike

    Posts: 6932

    Nov 13, 2012 8:55 AM GMT
    Wider grip would hit that. Hard to tell from your profile pic, but your arms look small in comparison to your chest??
    You stated the exercises, but not the weight increase, for example I preacher curl 70 pounds for 12 reps than work my way up to 110. The 110 I do 8 reps. Then I finish off with my original weight of 70 and try to do 12 reps. I do biceps and tris twice a week now.
    Also chin ups and pull ups will increase your bicep sizeicon_idea.gificon_idea.gif

    I need to take new pics my arms are 2 inches larger than they were in my Nike black T.

    Good luck and keep it up!!!
  • Road89

    Posts: 104

    Nov 13, 2012 9:01 AM GMT
    depends on what you want. if you are just trying to keep your biceps active and in shape, one day a week would work, but if you are trying to work on them (like bulk them up, or lean them out) you may want to hit them at least twice a week.
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    Nov 15, 2012 12:39 AM GMT
    MikemikeMike saidWider grip would hit that. Hard to tell from your profile pic, but your arms look small in comparison to your chest??
    You stated the exercises, but not the weight increase, for example I preacher curl 70 pounds for 12 reps than work my way up to 110. The 110 I do 8 reps. Then I finish off with my original weight of 70 and try to do 12 reps. I do biceps and tris twice a week now.
    Also chin ups and pull ups will increase your bicep sizeicon_idea.gificon_idea.gif

    I need to take new pics my arms are 2 inches larger than they were in my Nike black T.

    Good luck and keep it up!!!


    Thanks for the great advice mate. Yes, my arms are quite long and lean. I always joke that I have chimp arms... hence wanting to build them up. I think my biggest barrier was training them every two days. I'm going to leave longer periods in between working them so they have a better chance to recover.

    I've been doing some pull ups very cautiously as I have a dodgy shoulder from a previous fracture.

    I tend to use the same weight for each set, I might try and do a heavier weight in the second set with reduced reps.

    And congratulations on the extra two inches on your arms, that's a significant increase! Way to go!
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    Nov 15, 2012 1:32 AM GMT
    WestAussieGuy saidMy main goal is to build muscle and avoid the nasty old tennis elbow doing so.... icon_wink.gif
    Don't play tennis. Problem solved. icon_cool.gif
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    Nov 15, 2012 5:24 AM GMT
    paulflexes said
    WestAussieGuy saidMy main goal is to build muscle and avoid the nasty old tennis elbow doing so.... icon_wink.gif
    Don't play tennis. Problem solved. icon_cool.gif


    I was waiting for someone to say this... lol
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    Nov 15, 2012 5:27 AM GMT
    WestAussieGuy said
    paulflexes said
    WestAussieGuy saidMy main goal is to build muscle and avoid the nasty old tennis elbow doing so.... icon_wink.gif
    Don't play tennis. Problem solved. icon_cool.gif


    I was waiting for someone to say this... lol
    Wait noe moar. Mr. Sarcasm is here. icon_razz.gif
  • Posted by a hidden member.
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    Nov 15, 2012 5:27 AM GMT
    If you want your arms to grow and look bigger then also focus on the tricep. It's actually a bigger muscle on the arm and adding bulk to it will make your arms look bigger than focusing on the bicep alone.
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    Nov 15, 2012 5:28 AM GMT
    princeofnash saidIf you want your arms to grow and look bigger then also focus on the tricep. It's actually a bigger muscle on the arm and adding bulk to it will make your arms look bigger than focusing on the bicep alone.
    To be more technical, triceps make up ~2/3 of the arm's overall size.

    However, that doesn't account for the ball-shape of well developed biceps.
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    Nov 15, 2012 5:32 AM GMT
    Once a week is "enough" for biceps, however, keep in mind that smaller, denser muscles like biceps recover quicker than larger ones, so twice a week is fine too. Depends on your own body and how it responds. I personally prefer twice a week. I do more high rep bicep exercises immediately after back. Then I do biceps and triceps on their own dedicated day, in which I do more mass building exercises.