how often should you train biceps for maximum growth

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But here the trick: because your biceps are a smaller muscle group,they respond to high frequency. You want to train them at least2-3 times per weekfor optimal growth. A way to make this happen: add direct arm work on your leg days (Actually,begin your workouts with the arm training.)Dec 2,2015

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Gaining biceps muscle requires repetition, determination, consistency and, of course, time. Studies and experts recommend getting in about two to three arm workouts per week for the best results. This amazing kale pesto is only 210 calories and anti-oxidant rich!

As the bicep muscles are small compared with the quads for example they can recover at a faster rate especially if you have your rest and nutrition dialled in. But this is not the main reason you should not go overboard and train them 5 times a week.

Their findings showed that there was plenty of evidence that suggested training more than 1x per week was more beneficial to maximize muscle growth. It showed that training 2-3 times per week resulted in approximately twice the growth in muscle from baseline (3.7% vs. 6.8%).

Make sure you use weights that are challenging, but not too challenging. Frequency: How often a person does strength-training exercises. Training arms twice a week will differ from training arms once a week, and so on. SCAI recommends training the muscles two times a week.