Arm Training Frequency

Building off of our discussion last week, it’s now time to discuss training frequency for the arms. First off, both the biceps and triceps are relatively small muscle groups when compared to things like the quads and glutes. In addition, both of these muscle groups are also mostly fast twitch, which means they’re likely to be more damaged and more sore from training. Lastly, the biceps do not undergo much range of motion whereas the triceps, especially the long head, can in certain exercises. Due to the smaller range of motion and smaller size, the biceps can probably be trained more frequently than the triceps. I’d go 3-4 days/week on biceps and 2-3 days per week on triceps. In my experience with myself and others, increasing frequency and keeping biceps workouts short and quick (3-5 sets) has often been beneficial for developing stubborn biceps.
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▪️ Based on: Srinivasan, R. C., Lungren, M. P., Langenderfer, J. E., & Hughes, R. E. (2007). Fiber type composition and maximum shortening velocity of muscles crossing the human shoulder. Clinical Anatomy: The Official Journal of the American Association of Clinical Anatomists and the British Association of Clinical Anatomists, 20(2), 144-149. Plus others!