Is it possible to pump biceps every day and what will happen with this approach?

To answer whether it is possible to pump biceps every day, first of all, you need to understand the purpose of training these muscles. Biceps are developed to make your arms bigger and stronger. Bodybuilders need this to achieve the most harmonious physique because proportions are one of the key goals of training in bodybuilding. Also, training these muscles allows you to create the best quality muscles and give your hands the desired shape. Biceps also allow you to work with heavier weights in other exercises, so athletes of various sports pay attention to them.

What happens if you pump your biceps every day?

Training every day is not the best activity, because the athlete’s body does not have time to recover and build muscle. Even to lose weight, working out daily without breaks is not the best solution. If we talk specifically about biceps training, then this strategy will not give any results.

  1. Firstly, as mentioned earlier, the biceps will not have time to recover, which means that hypertrophy will occur more slowly than during training with sufficient rest time.
  2. Secondly, biceps training does not give results in weight loss, since arm exercises are not high-energy, like multi-joint basic exercises with free weights.

From this, it follows that daily training or even performing a complex for one muscle group is a useless exercise and you can’t pump your biceps every day.

How many times a week should you train your biceps?

You need to train the biceps brachii muscle to increase volume once a week. In circuit training, biceps exercises can be included in every workout. It should be taken into account that that the arm muscles are constantly involved in work, even when doing exercises for the back or legs. A trivial example is barbell equipment.

Assembly of the rod: photo.

How to work your biceps correctly and how often

When gaining muscle mass, an athlete at an initial level of training can not perform biceps exercises, but receive the load from performing basic exercises. In the future, work aimed at developing biceps should be based on dividing muscle groups into several workouts. With this training system, exercises for the biceps should be combined with the back muscles. They should be combined into one workout. In such complexes, biceps exercises are performed at the end. When using this training system, two biceps exercises will be enough.

An example of such a workout:

With the development of physical strength, the number of exercises can be increased by adding hammer curls or curls, for example, on a Scott bench, with both a barbell and dumbbells.

The next stage of training is to train the arm muscles in a separate workout. Such training is relevant in a five-day training regime. Similar methods are suitable for high-level athletes. Workouts designed to develop arm muscles consist of exercises to develop the muscles of the forearms, biceps, and triceps. As an example, consider the following workout:

I would like to draw your attention to the fact that the training should be intense. An excellent option would be to use supersets consisting of exercises aimed at developing antagonist muscles. As an example of a superset, let’s take the wide barbell curl and the French press.


Training biceps is a completely simple task, but you should work on the development of these relatively small muscles wisely, in doses, and perhaps, at the initial stage of your training activity, eliminate the load on them.

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