Bicep Growth Question

[.45Caliber]

the best advice yet, except the part about training bi's once per week. yeah if you are doing a lot of sets but if you adjust the volume you can train them 3x per week, easily 2 anyway. the body is able to repair and synthesize muscle much quicker than people think, it is the centrol nervous system that takes longer to recover, hence the reason i say you can use lower volume and more frequency.the reason for using higher frequency is that it allows you to make better use of the anabolic window.the time in which the ps response is optimised.

helium,
Do you mean one can use low volume high intensity in one session. In the next session one would use high volume low intensity. Also if one was training 3 times in a given number of days one would use medium volume and medium intensity. Is this what you mean?

If I'm on the right track, would you please give a set/rep example for high, medium and low volumes?
Thanks,
Don

[helium3]

helium,
Do you mean one can use low volume high intensity in one session. In the next session one would use high volume low intensity. Also if one was training 3 times in a given number of days one would use medium volume and medium intensity. Is this what you mean?

If I'm on the right track, would you please give a set/rep example for high, medium and low volumes?
Thanks,
Don

no probs, what i meant was that right now you may be training them once per week and you may use 9 sets total and lets say you train them on a monday and i am saying it is possible and can be very benificial to train them 3x per week(if you wanted).

you would do 3 sets on monday 3 sets wed and 3 sets friday totaling 9 sets.this would constitute high frequency but low volume(per day).the only advantage of this type of training is that the typical protein synthesis response is optimised(but not limited to) the first 48hrs so you would be hitting them again and reaping the benefits.

at the moment i train mine once a week as i get enough work out of heavy compounds,but it is just another option for you if you are begining to platue.

some people are not comfortable with this type of training but hst(hypertrophy specific training) has some excellent principles which i fit into my workouts. such as: i start my workout cycle with around 20 reps on week one,then i drop down to say 16 reps(heavier weight)on week two and 12 reps on week 3 and so on.

the idea is to keep moving up in weight every week which will force you to drop the reps.the important part is that the load progresses until you reach you maximum lifts, then start the cycle all over again.this stops you from pushing the same weights week in week out if you have platued.

[hellomycognomen]

Recommend training them in 3 different positions: midrange, stretch, and contraction. This way you fully hit and exhaust the muscle completly.

hope this helps. respect.