Below are a few other variables you can do to increase muscle growth and biceps activation without having to increase your total sets of direct biceps training. Most of diet consisted of high fat and way too many carbs. I went from 65 kg to 85 kg in my first year. My arms arnt sore then next day but I heard it's to much every day I do barbell curls dumbbell curls pull ups chinups hammer curls can I do them every other day an get big arms even not doing them … team of health and fitness experts at Columbia University in New York recommends working on four different muscle groups in three-day cycles, leaving two days of rest in between for each group. But we want to bring out a few points that may give you an idea or two when it comes to training arms. I wouldn't train them every other day. 10 Sets Every Damn Day Our experts tell you which muscle groups you should train on the same day Heading to the gym on a daily basis might not be as good for you as you thought. There are both positives and negatives to hitting biceps and triceps on the same day or … To build lean muscle, you need to focus on working out every other day. If you train them hard, meaning lift very heavy, then you wouldn't want to train them more than a couple times a week. If you do a push/pull routine or a full body workout every other day, stick with what works best for you. But you can overtrain your biceps, too. And no, you won't "overtrain" them with this 4-week plan. Determine how much time you can dedicate to arm training, what exercises you’ll do, and how many reps and sets you’ll perform for each muscle group. My Tdee back then was about 2300 Kcals. Because you’re hitting all muscles during a full-body workout, there’s no need to put in as many reps or sets in every workout. You can hit biceps every day while maintaining your regular training schedule. The "Go Ask Alice!" Has your biceps growth come to a screeching halt? Then it may be time for you to specialize. But you won't be gaining strength as quickly as you would by taking some time off. Also, decide whether you want to work biceps and triceps on the same day or combine them with larger muscle groups. 12-19-2010, 01:30 PM #17. chazzy1864. Tried to keep my protein intake about ~ 150 g a day. Have they always lagged behind your other muscle groups? After a day or two of rest, you can get back into the gym and do another full-body workout in no time. But was in a way too big surplus (about 1000 Kcal a day). As you can already guess most of it was fat and it was the typical "Dirty Bulk" diet. Weight lifting can cause small tears in muscle fibers that need to heal before you work those muscles again. Yet, not everybody enjoys full … Back and biceps or shoulders and triceps, for instance, are popular combos. If you're just starting out and using low to moderate weight or the standard eight to 12 repetitions every single day, you may not notice any major symptoms. 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