Has training biceps more than 2 times per week worked for anyone on here? (Please help)

  • MadeinMich

    Posts: 1624

    Apr 06, 2013 5:14 PM GMT
    I have had conversations with bodybuilders lately who have mentioned to me that training arms to some capacity 3 - 6 times a week will help them grow. I've recently found Youtube videos that help support this.

    Now, I have always been a staunch opponent of overtraining but if the lifters I've seen have gotten results from training 3 - 6 times per week I'm open to trying it. I've been on the 2 times per week training schedule for bicepts with very little result over the past 2 years with only small result (even after 8 months of bulking).

    So my question is, has training arms daily or at least 3 times a week produced a greater amount of growth for biceps?

    And, I do understand the importance of high calorie consumption before someone tells me I need to eat more.


    Here are one of my sources. The guy is obnoxious as hell but the proof of his theory is in the pudding:


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  • MadeinMich

    Posts: 1624

    Apr 06, 2013 5:20 PM GMT
    Here's some further advice from a youtube subscriber. I'm phillawer


    supramann92 17 hours ago
    you can hit your arms everyday just have weight that you can control consistently not any swinging bullshit and eat......eat....eat....protien and some carbs for energy and water ......MOTHERFUCKERReply · in reply to phillawer1 (Show the comment)


    phillawer1 17 hours ago
    And they should grow? Will they grow bigger if I do this?Reply · in reply to supramann92 (Show the comment)


    supramann92 17 hours ago
    yes again the fastest way is to eat your protien and the weight should be so you can do it for 10-15 reps and squeeze your muscle to get maximum contraction and growth hormone release just search arm bicep workout on youtube hodgetwins, physiques of greatness,etc theres alot of videos and they generally have the same workouts...if your just starting out you WILL be sore but the best way to get rid of soreness is eating protien carbs and working those muscles again to get blood flow and repair
  • Posted by a hidden member.
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    Apr 06, 2013 5:41 PM GMT
    I do biceps once a week and triceps once a week. My arms are 16.5" and i'm 5' 7" tall. hope that helps.
  • Posted by a hidden member.
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    Apr 06, 2013 5:47 PM GMT
    Because you work your arms indirectly when doing other exercises, I think isolating them once a week is sufficient.
  • Posted by a hidden member.
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    Apr 06, 2013 6:02 PM GMT
    CuriousOne saidBecause you work your arms indirectly when doing other exercises, I think isolating them once a week is sufficient.


    I agree with this, some of the best bicep pumps I've gotten were during back days.
  • Medjai

    Posts: 2671

    Apr 06, 2013 6:10 PM GMT
    I literally never work biceps. In a functional perspective, they are more a support muscle, and get worked enough in other movements.

    Besides, if You want big arms, it's about triceps, not biceps.
  • TroyAthlete

    Posts: 4269

    Apr 06, 2013 6:43 PM GMT
    If you want big biceps, work your back. It's synergistic, I've been led to understand. My anecdotal results bear that out though.

    On a side note, thank you OP for the introduction to this CT Fletcher. What a character!
  • Posted by a hidden member.
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    Apr 06, 2013 9:39 PM GMT
    Medjai saidI literally never work biceps. In a functional perspective, they are more a support muscle, and get worked enough in other movements.

    Besides, if You want big arms, it's about triceps, not biceps.

    ^^ This +100
  • MadeinMich

    Posts: 1624

    Apr 07, 2013 12:09 AM GMT
    Medjai saidI literally never work biceps. In a functional perspective, they are more a support muscle, and get worked enough in other movements.

    Besides, if You want big arms, it's about triceps, not biceps.

    Thanks. But I knew somebody was going to say this. My tricepts are big enough for me right now. I've NEVER had a problem with them. In fact they were my first muscle to start growing. My bicepts on the other hand are non existent.
  • MadeinMich

    Posts: 1624

    Apr 07, 2013 12:10 AM GMT
    TroyAthlete said
    On a side note, thank you OP for the introduction to this CT Fletcher. What a character!


    LOL. He is a trip isn't he? I'm going to start typing the word motherfucka in the middle of my sentences on RJ for now on.
  • He_Man

    Posts: 906

    Apr 07, 2013 12:13 AM GMT

    I work my arms out twice a week. They are smaller muscles, so they do heal quicker than larger muscles, such as chest, back, legs, etc. If you're eating plenty of nutrient rich foods and resting enough, then you should be able to recover between the two arm days.

    I do chest on Mondays, and I throw in three exercises for triceps after my chest, usually seated triceps press, V-bar triceps pushdowns and triceps overhead extension with rope. They have already been warmed up due to you working out chest, so you don't have to waste time warming up, plus you will have to use lighter weights because they're already exhausted from your chest workout.

    I do the same for my back day, which is on Tuesdays. I'll throw in a couple of biceps exercises after I do back, mainly, standing dumbbell curls, seated preacher curls and hammer curls. Again, lighter weight because they are already exhausted from my back routine.

    My arm day is on Fridays, so that's four days after triceps and three days after biceps, so they had plenty of time to recover. I normally do four exercises for biceps and four exercises for triceps (4 ex X 4 sets = 16 sets per muscle group), along with some forearm exercises. Because I'm only doing arms this day, I increase the weight and go as heavy as my arms will allow me.

    Each person is different, so mix it up and see which works for you. If you kill your arms in one day, plus you have to consider that your arms get worked out almost everyday that you're in the gym, then once a week will suffice. However, if you're only going through the motions and not exercising the muscle to failure with each set, then you can do multiple times a week, but you should always aim for failure, especially your last set.
  • Posted by a hidden member.
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    Apr 07, 2013 12:37 AM GMT
    Mmmm I do a little bi and tri exercise every workout. I don't do too much protein though.
  • Posted by a hidden member.
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    Apr 07, 2013 12:41 AM GMT
    It's broscience, but I try to aim for 20 sets (6-10 reps) on each muscle group. If you can't do that on arms then it's a reason to split them into two days.

    The way I came up with the 20 sets, is that if I do more than that I start getting tendoninitis and that is a definite sign of overuse/overtraining.

    You want to allow enough time to get the muscle group fatigued, but not too much that you cause damage (that part is not broscience, well established in the literature).
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    Apr 07, 2013 12:50 AM GMT
    You do train your arms everytime you work your upper body. Triceps will assist in pushing (presses) and biceps assist in pulling (back) They will also work as stabilizers in other movements like flys for instance.
    (PS I do pull ups and body weight dips twice a week. It's really made a difference in my arms as well as the chest and back).
  • Posted by a hidden member.
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    Apr 07, 2013 12:54 AM GMT
    Medjai saidI literally never work biceps. In a functional perspective, they are more a support muscle, and get worked enough in other movements.

    Besides, if You want big arms, it's about triceps, not biceps.

    yea listen to the guy with 13" arms ...
    well triceps are what make your arms look big, but biceps are just as important..
    As someone else stated here you also work your biceps out when doing other exercises, so once a week is good, around 12-15 sets..
    and even super set some exercises,
    this is all advice I've received from other people on other lifting forums