Thread: Biceps twice weekly

Hi All,

I have decided to train my bicep muscles twice a week. I have been doing once a week like i do all my orher bits & pieces.

I am happy with them & have made some good progress doing BB Curls, BB Preacher Curls, DB Alt. curls & DB Incline Curls but am wanting more size.

I believe there shouldnt be a problem as long as theres 72 hours in between sessions or adequate recovery in lesser time.

thoughts?

Originally Posted by junglenuts

Hi All,

I have decided to train my bicep muscles twice a week. I have been doing once a week like i do all my orher bits & pieces.

I am happy with them & have made some good progress doing BB Curls, BB Preacher Curls, DB Alt. curls & DB Incline Curls but am wanting more size.

I believe there shouldnt be a problem as long as theres 72 hours in between sessions or adequate recovery in lesser time.

thoughts?

Yup...^^^

Yeah, sometime 3 times a week.

Yea, biceps recover very quickly. Be careful to warm up your biceps adequately. One of the most common BB injuries is a bicep tear. Also if you are looking to get bigger arms you may want to train triceps more frequently. Triceps are larger than biceps and make up roughly 70% of your arm diameter. So big tri's make big arms.

Originally Posted by AnabolicNut

Yea, biceps recover very quickly. Be careful to warm up your biceps adequately. One of the most common BB injuries is a bicep tear. Also if you are looking to get bigger arms you may want to train triceps more frequently. Triceps are larger than biceps and make up roughly 70% of your arm diameter. So big tri's make big arms.

Ironically, I just hit my 4-week point of bi's and tri's 2x a week. Next I'm going to make one little tweak on the next arm workout. Going to start with the tris first, then hit the bis, as I have done 8 arm workouts the other way around.
This alone will be enough of a shock to stimulate new growth. Then it's right back to bis then tris for 8 more workouts. I have added 1/2" to my arms in one month doing this workout.

Originally Posted by Electromass

Ironically, I just hit my 4-week point of bi's and tri's 2x a week. Next I'm going to make one little tweak on the next arm workout. Going to start with the tris first, then hit the bis, as I have done 8 arm workouts the other way around.
This alone will be enough of a shock to stimulate new growth. Then it's right back to bis then tris for 8 more workouts. I have added 1/2" to my arms in one month doing this workout.

sweet EM! Is that high volume or high load?

Originally Posted by Radman69

sweet EM! Is that high volume or high load?

Most of it is high volume. Forcing as much blood into the muscles as possible.
Every other workout I will do heavy straight bar curls, 8-10 reps after a good warm up, About 4 sets. Then I will finish the workout with other movements and moderate weight with as many reps as I can muster.

Originally Posted by AnabolicNut

Yea, biceps recover very quickly. Be careful to warm up your biceps adequately. One of the most common BB injuries is a bicep tear. Also if you are looking to get bigger arms you may want to train triceps more frequently. Triceps are larger than biceps and make up roughly 70% of your arm diameter. So big tri's make big arms.

Twice a week. 1 heavy day on tues. Then Sat a high rep, lower weight "pump" day, concentrating on squeezes.. ^^ Tricep is the best way to make quicker arm size. Also, watch your biceps for over worked signs, can cause injury. I have torn both biceps at forearm and my left one at shoulder. 5 screws in all to repair. trust me your arms lose a lot of size when you cant do shit for about 4 to 5 months per tear. Smarter training is the key, learned the hard way. Good luck bro....

Originally Posted by JimmyMcFistacuff

Twice a week. 1 heavy day on tues. Then Sat a high rep, lower weight "pump" day, concentrating on squeezes.. ^^ Tricep is the best way to make quicker arm size. Also, watch your biceps for over worked signs, can cause injury. I have torn both biceps at forearm and my left one at shoulder. 5 screws in all to repair. trust me your arms lose a lot of size when you cant do shit for about 4 to 5 months per tear. Smarter training is the key, learned the hard way. Good luck bro....

Yeah, that's why most of my workouts are moderate loads. Besides, at 18.5" Ive got decent size. Just want to do some sculpting and maturing of the arms. High volume sets work great for this anyways.

Originally Posted by AnabolicNut

Yea, biceps recover very quickly. Be careful to warm up your biceps adequately. One of the most common BB injuries is a bicep tear. Also if you are looking to get bigger arms you may want to train triceps more frequently. Triceps are larger than biceps and make up roughly 70% of your arm diameter. So big tri's make big arms.

Ticeps & biceps twice weekly?