How Often Should You Train Biceps: Guide to Success

Not sure of how many days a week you can train biceps? Read this to get best results to the gun show.

How Often Should you Train Biceps

Arm Day

How often should you train biceps? This depends on how often you work out with an understanding of how many rest days are needed between workouts. 

  • If you workout 1 day/week: Train biceps 1 day
  • If you workout 2 days/week: Train biceps 2 days
  • If you workout 3 days/week: Train biceps 2-3 days
  • If you workout 4 days/week: Train biceps 2-3 days
  • If you workout 5 days/week: Train biceps 2-3 days

Arm day only comes to second to chest day at the gym, am I right?! 

To make the most out of your fitness goals, I will help you understand how often you should train biceps. But I want to be very clear that other factors come into this choice for long-term success. However, if you need an exact answer right now to make you happy, here it is.

How often should you train biceps: Two days a week 

By training biceps two days a week, you will give them two days off to heal and recover before you tear them down again. 

These other factors should come into your overall workout routine to get the most out of your bicep workouts for optimal growth in the shortest period.

Eating healthy:

Giving your body high-quality fuel in the form of food and protein shakes will help you put out more energy into your workouts. The food will also shorten your repair time, giving your muscles the right amount of nutrients to heal and grow.

Sleeping 8 hours or more:

Sleep is one of the most underrated aids in muscle growth. The ‘Ill sleep when im dead’ mentality will stop any chance you have at getting the best-looking biceps you desire. Put as much focus into your sleep routine as your workout routine.

How Many Times a Week Should I Workout my Biceps

The best plan for knowing how many times a week you should work out your biceps is first to understand how many days you are willing to work out in a week.

If you are lifting one to two days a week, you should not be focusing on your biceps more than any other area. Your workout schedule for a one to two ay workout plan should look like this

  • Day 1: Full body
  • Day 2: Full Body

If you’re working out three days a week, you should work out your biceps one of those days. Your workout schedule for three day’s a week should look like this, ideally with rest days in-between but not necessary. 

  • Day 1: Back and Biceps 
  • Day 2: Legs
  • Day 3: Shoulders and Triceps 


If you’ve chosen to put in a four to a six-day workout routine, then this is where you want to dedicate a single day to your biceps. An example of what your weekly workout schedule can look like is.

  • Day 1: Chest Day
  • Day 2: Legs Day
  • Day 3: Biceps Day
  • Day 4: Rest Day
  • Day 5: Back Day
  • Day 6: Tricep Day 

There are many different muscle groups to focus on with a four or more workout day plan. Find out what variation works best for you by doing some trial and error. 

Is it OK to Work Biceps Everyday?

It is NOT ok to work out biceps every day. 

You should never work out any single muscle group day after day. You will 100% injure yourself in a short period. Whenever you work out a muscle, you are creating micro-tears in it as you lift. As these tears heal, your muscle grows; if you do not let them heal, then they will for sure tear to the point of long-term injury. 

Taking days off of single muscle groups, getting lots of sleep, eating quality food and drinking lots of water are essential between workouts to heal your torn-down biceps.

Is it OK to Train Biceps 3 Times a Week?

It IS ok to train biceps three times a week. 

If your overall goal for going to the gym is to get bigger arms, then lifting them three times a week, with rest days or leg days in between, will give you the best opportunity for muscle growth. With this training focus, make sure you include tricep lifts to match your biceps. Biceps and triceps work together in all of our daily arm movements, and if one of them is supremely stronger than the other, there is a high chance of injury.

I would not suggest this workout plan to anyone. It is best to work out all muscle groups equally for overall health and have a body that works for you in multiple facets of life. 

How Long Should You Wait to Train Biceps?

You should wait at a minimum of twenty-four hours before you train biceps again, but for optimal gains, you should be aiming for forty-eight hours between bicep workouts.  

If you are unsure if you have been waiting long enough, you can flex your bicep without any weights at home and see if you feel any soreness or fatigue. Another test you can do is go through ten hammer curls with a lightweight while at the gym, and if you fatigue faster than usual, you’re not ready.

How Often Should You Train Your Biceps and Triceps

For ideal long-term growth, it is best to train biceps and triceps together one day a week.

If you are working out five to six days a week, you will still have days where you hit your biceps and triceps as you focus on bigger muscles. Most back workouts use a large percentage of your biceps, while doing chest day hits a lot of triceps on the opposite end. 

5 Ways to Work Out Your Biceps 

Now that you understand how often you should be training biceps, I want to show you five different pieces of equipment that you can use during your bicep workouts. 

A bicep workout should use between three and five exercises, making sure you do each to complete exhaustion.

Bicep Dumbell Workouts 

Dumbells are every gym goer’s go-to for arms day, pumping out a set of strict curls to tempo curls. Allowing each hand to have its own weight helps with the mind-muscle connection, really depleting your biceps as the reps pass by. 

Bicep Barbell Workouts

Grabbing a barbell to do your workout will limit your options of exercises to choose. However, the variation of grip needed when doing a bicep curl with a barbell engages different muscles than any other curl, allowing for a more profound muscle belly growth over time.

Bicep Cable Machine

A cable machine is very versatile, allowing you to do pretty anything a free weight would. The downside to a cable machine workout is that the cable keeps your motion on one plane, not forcing you to use your secondary muscle to stabilize through a movement as much a free wight.

However, this is a positive when it comes to doing a strict bicep-focused workout. Using the cable machine, you can focus all your strength on your muscle peak (try this short head bicep guide), not wasting any energy stabilizing muscle throughout the movement.

Bicep Bodyweight

The best bang for your buck movement for your biceps is the good old-fashioned pull-up, and any other bicep pulls you can think of using your bodyweight. Using your body weight will not just crush your biceps but also hit the rest of your upper body and core. If you are in a time crunch, pullups are the way to go as well.

Bicep Resistance Bands

Resistance training is an underrated form of working out because it doesn’t look as cool as clanging and banging weights with the boys. Using elastic bands for your bicep workouts will help you focus on and define your short head biceps and long head biceps.

How Often should You Train Biceps.. Really?!

Here are two truths that most people don’t realize.

  1. To grow bigger arms, you need to focus on triceps, not biceps
  2. Working hard on your back, chest, and legs will help your arms grow 

So my advice for you is to hit an arm day workout (biceps & triceps) one day a week.

With proper sleep, nutrition intake and a focus on working your whole body to completion during the week, your arms will grow. 

Tall Paul
Tall Paul
I am 6'7 (203cm) / 235lb (106 kg) model and ex-athlete. Since I was a teen I had trouble finding clothes. I was too tall for off the rack and was too lean for Big & Tall.

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