Thread: Is it ok to workout biceps and triceps twice a week?

depends on your routine, i personally only work them once a week since they are also worked indirectly when you do back and chest on certain exercises. For example, the bench press also puts emphasis on the triceps whereas CG Pulldowns or Pullups work the biceps even though you are not working them that day. Just be careful of overtraining.

this is my routine


monday


Chest and Triceps


Tuesday

Back and Biceps


Thursday

Shoulders and Tri



Friday

Legs and Biceps and Forearms

What's your set/rep?

if you break up the volume, in other words if you normally do 6 sets for biceps do 3 sets each day.

every muscle 4 or 5 excercises 3 sets each first set 12 reps second set i increase weght and do 10 reps , last set i increase weght more and do 8 reps.

One day a week low rep high intensity....ie 6-8 sets of biceps 6-8 reps 50% of sets to failure.
The other day 2-3 sets high reps 15-20...no sets to failure.
That is ok IMO.

Originally Posted by C3LTICS

every muscle 4 or 5 excercises 3 sets each

12-15 sets for bis and tris twice a week is overboard.
Try 2 exercises for 3 sets twice a week and see how that goes.

Originally Posted by C3LTICS

every muscle 4 or 5 excercises 3 sets each first set 12 reps second set i increase weght and do 10 reps , last set i increase weght more and do 8 reps.

that's a sure way to overtrain. You can't possibly be seeing any results from this. Scale it back to a total of 6 to 9 sets over the whole week combined!

1 day works best 4 me, but u might b different, id just c how u go and keep a record of ur results to c if ur improving.

It's okay to work out muscles multiple times per week. Just ensure that you adjust your volume per workout accordingly. I currently do full body routines 2-3 times per week.

I do each once a week