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Helpful ReplyBiceps - How often?

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Jonboi_31
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2011/03/20 23:29:33 (permalink)

Biceps - How often?

Im currently training my biceps once a week at the end of a chest work out. (4day spilt workout)

Monday - Chest/Biceps
Tuesday - Quads/Hams/Calves
Wednesday - Rest

Thursday - Delts/Triceps
Friday - Back/Traps /calves


 
For Biceps-
Barbell Curls 3x10
Hammer Curls 3x10
Lateral Cable Curls 3x10
 
Is this enough or too little? im currently only traning them on this day because im scared of over training them because of my backwork out. What do you lot suggest or im i going along the right lines?
 
Cheers Jonboi
 
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theITman
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Re:Biceps - How often? 2011/03/20 23:30:40 (permalink)☄ Helpful
Sounds fine.
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Jonboi_31
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Re:Biceps - How often? 2011/03/20 23:35:25 (permalink)
Nice one
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SecondRow
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Re:Biceps - How often? 2011/03/20 23:48:32 (permalink)
don't get too hung up on the concept of overtraining, if you feel that you want to include more bicep work, then try it for a month or so and see what happens.

I train all muscle groups twice a week, and since shoulders get hit on a chest day etc. they are probably getting worked closer to 4 or 5 times a week. This works for me, it might be terrible for you. The point is, you won't know until you try.

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strikalite
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Re:Biceps - How often? 2011/03/20 23:51:37 (permalink)
Thurs - delts+traps
Fri      - back+bi's
 
then calves once a week....
 
that's what I'd do anyway, then just blast your bi's with about 4-6 sets after back..
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theITman
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Re:Biceps - How often? 2011/03/20 23:55:22 (permalink)
whats the reason for wanting to work them more often anyway?
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Jonboi_31
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Re:Biceps - How often? 2011/03/20 23:59:48 (permalink)
theITman

whats the reason for wanting to work them more often anyway?


im not "wanting" to as such, i just wanted to see if i was doing them enough to get the best gains for my biceps as summer creeping up...
 
"curls get the girls" lol
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theITman
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Re:Biceps - How often? 2011/03/21 00:01:06 (permalink)
LOL. fair one, triceps = big arms though!
 
id work them more tbh!
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Jonboi_31
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Re:Biceps - How often? 2011/03/21 00:03:14 (permalink)
ima step my bicep/tricep game up :D
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theITman
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Re:Biceps - How often? 2011/03/21 00:04:45 (permalink)
As SR said just whatever works for you, i always bleiveed compounds were enough for my arms to grow.....which was fine, then it stopped, now i train my arms a hell of a lot more...just go with it for a while and see what happens!
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Jonboi_31
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Re:Biceps - How often? 2011/03/21 00:09:51 (permalink)
Yea i think i might start by throwing a few sets in at the end of a back workout for a few weeks and see how that works for me.
 
cheers for the advice
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CitizenKane
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Re:Biceps - How often? 2011/03/21 11:35:29 (permalink)
Personally I saw the best growth on my arms when I stopped isolating them and started just focusing on getting stronger on things like rowing and chin ups, and deads of course. I don't think paying much attention to specific bicep workouts is necessarily conducive to bicep growth at your level of development (presumably a beginner). Whatever weight you are doing barbell rows with, systematically add 20kg to that and your biceps will have grown, regardless of how many variations of curls you're doing thereafter.

"Be adequate"
 
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AWG
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Re:Biceps - How often? 2011/03/21 19:39:38 (permalink)
I train arms on their own day and have found I've gained much more by training them this way then when I trained them with another bodypart or even as CK said, didn't isolate them
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