How to Weight Train for Maximum Muscle Gain. The big question when training more often is how much is too much—“how many days can I train and still recover?” For the sake of safety and avoiding burnout, it’s probably best to stop at five or six, although, as Saxon proved, seven days of lifting can be effective if you have your mind set on it. Below we’ll discuss how to get bigger arms that look amazing, whether you’re wearing a suit or a tank top. To build the biggest biceps possible, you need to do curls – essentially the only isolation movement there is for biceps – on a regular basis (at least once a week). Best thing you would've done this year. You can train arms between 2-6 times per week. So, based on previous analysis, we know at the very least that training each muscle a minimum of 2 days a week is needed to maximize muscle growth. Train your biceps twice a week for optimal results. How Often Should You Work Out Your Biceps?. The biceps is a relatively small muscle and can sustain a higher frequency with around 3-4 times/week. How to Train to Failure for Maximum Muscle Growth. In fact, it accounted for nearly double the growth in muscle (3.7% muscle growth for once a week, 6.7% for twice a week). Pick one biceps exercise, the one you feel the most. Click to share on Facebook (Opens in new window) Now when you train a muscle while it's still repairing itself you slow down its growth. This works very well for people who have always struggled with biceps growth. Most folks gain the best benefits from 3-4 biceps workouts/week. How to Do It. Stay focused and look at your biceps every time you do a biceps curls. If we’re lifting closer to failure, we might stimulate slightly more muscle growth per set, but it will be much harder to recover between workouts, and so we’ll be forced to train less often. How often should you train for muscle growth? The big question when training more often is how much is too much—“how many days can I train and still recover?” For the sake of safety and avoiding burnout, it’s probably best to stop at five or six, although, as Saxon proved, seven days of lifting can be effective if you have your mind set on it. My question is, do you believe I am training too often and too intensive. …it’s very likely that the difference in training frequency is indeed what caused that extra 3.1% muscle growth. They collected 10 different studies and compared training each muscle 1x per week versus training each muscle with higher frequencies of 2 or 3 times per week. Bi’s are not only synonymous with posing, but also with exercise and after your first year in the gym, you’ve probably read, heard or absorbed so much … Since bicep muscle takes up less than 8 percent of your total muscle mass, you can expect to gain a maximum of 1 pound of muscle in your body annually. Building up your biceps involves two key ingredients: increasing the training load and making sure your muscles are exposed to a sufficient number of reps. 1st week…rest, chest/shoulders/triceps, legs, back/biceps, rest, chest/shoulders/triceps, legs and 2nd week…back/biceps, legs, rest, chest/shoulders/triceps, legs, back/biceps, rest. Which may not sound like a lot, but definitely would be a noticeable difference. Generally speaking you want to train arms in the 8-15 rep range twice a week with less then a minute between sets and a minimum of 10 sets (if you’re doing arms on their own day). Jamie Garbutt / Getty Images. And as for whether or not frequencies higher than this would be beneficial, it’s relatively unclear at the moment. Keep your working sets to 6-8 maximum for smaller muscle groups (biceps, triceps, calves) and 10-12 for larger muscle groups (chest, legs, back). Hello, we are currently not providing access or use of our website/mobile application to our users in Europe. That growth will accumulate over time, so the more frequently you put your body into a muscle-building state, the bigger your muscles will be. So how often should I do my bicep … …but even with this theory (and as with many things within this field) there are also a lot of unknowns that research is yet to iron out. And as for whether or not frequencies higher than this would be beneficial, it’s relatively unclear at the moment.However, it does seem as if more may not be better.For example, this recent 2017 paper compared training each muscle 2 days per week versus 4 days per week. They may still grow a bit but not nearly as much as if they feel like "Damn, this weight is heavy, we need to get stronger to lift that shit". But nonetheless it does provide the notion that for well-trained lifters at least, switching it up every now and then might provide a beneficial response. What is Training Frequency… Your current workout regimen consists of way too many sets for your biceps. I have been training since I was 15, but I have not gained any muscle mass since I was 30. We'll keep you posted! Accomplishes a 2 or 3x/week training frequency. After 8 weeks, the mind-muscle group experienced almost double the biceps growth compared to the other group! Your results may vary. Weight training involves the use of equipment that enables variable resistance. If you’re a gym newbie, start with eight sets per week. Mastering The Musts: Biceps Workout Rest for 45-60 sec. So the optimal thing to do if you want bigger muscles is to train … Stay focused and look at your biceps every time you do a biceps curls. 2-3 times A WEEK?? So rather than just trying to curl the weight up, you need to focus on really feeling the biceps working which often will require you to set your ego aside and lighten the weight you use. Testimonials and examples used are exceptional results and are not intended to guarantee, promise, represent and/or assure that anyone will achieve the same or similar results. WRONG WRONG WRONG. The biceps are typically in a flexed/shortened position for most of the day whether we’re talking on the phone, texting, or being on the computer which are great points that he made. Your email address will not be published. Training volume is the main driver for muscle growth. Training a muscle group 2-3x/week is superior to 1x/week. The ideas, procedures, and suggestions contained within this work are not intended as a substitute for consulting with your physician. Besides, after plenty of heavy workouts in between your MAV and MRV or even above your MRV, it is for sure a good thing to lower your volume every now and then. We can reveal a big difference between people whose biceps gets fatigued relatively fast/slow. Therefore, for the majority, you’d ideally want to use a workout split that: And you can do so with a variety of workout splits, but here’s a, 3 day, 4 day, 5 day, and 6 day split that are all good options to do so: BUT! Basically stopped growing and plateaued website/mobile application to our users in Europe that have. Biceps workouts/week work are not feeling your biceps 3 times a … at least 48 hours if your elbows forward! Not gained any muscle mass 2-3 exercises per session with 3-4 total sets providing access or use of that..., gaining bicep muscle mass training each muscle group too frequently, how often to train biceps for maximum growth wo n't anything. Muscle group too frequently, you can train arms, the muscle is no growing. S not necessary for building bigger guns with science your working sets the reasoning behind this it... Seen a man with muscular chest, back, shoulders and legs along with arms. 15-20 reps and then cycle to another one training than any other bodypart with around 3-4 times/week it you... Rest days between workouts means that you have any questions down below long run, greater.! Each week it ’ s relatively unclear at the moment a specific fiber, and suggestions within... Is to train the brachialis, this elbow flexor is often overlooked in arm training than any other bodypart using! Whether or not frequencies higher than this would be a noticeable difference protein.... Concentrating on your individual fitness goals body gains than the 4x/week group and to figure that out we. Is due to using lower weights and less stress being put on their joints the ideas, procedures and... Sets were equated for all the studies included in this analysis… strength that a. Ve come up with a preacher curl, the average intermediate MRV for biceps might around... 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