Should i workout arms twice a week

These new exercise techniques will change your approach to arm training, not to mention the size of your bi's. Jump to the routine. Read article. Want a copy on the go? Exercise 1 of 8. Play How to.

Exercise 2 of 8. Exercise 3 of 8. Exercise 4 of 8. Exercise 5 of 8. Exercise 6 of 8. The current evidence shows that you should at least train your arms directly 2x per week if your goal is to pump up those guns. Another takeaway is that you should be able to do something you can be consistent at.

If you work your schedule smartly, you should be able to hit your arms 2x per week very easily. Pratik Thakkar is an online fitness coach who is regarded as someone who will make it easy for you to understand the process by putting things in the right context and providing science-based recommendations.

In his free time, Pratik likes to read about psychology or play on his PlayStation. He can be reached at thepratikthakkar gmail. Shop Read. Signup with us to unlock all features!

Body Building. By Pratik Thakkar. Increasing your workouts to 10 to 15 minutes and increasing the frequency of workouts can push you past the strength plateau. Other ways to increase strength include increasing the number of repetition s , increasing the weight by about 5 to 10 percent, and cross-training with other activities like swimming or running. Although the Better Health Channel recommends beginning with one set of repetitions per week for resistance training beginners, the goal would be to ultimately land at two to three periods of exercise every week.

According to one November study in Sports Medicine , resistance training just once a week won't have the same effect on muscle growth. The study found that training twice a week promoted "superior hypertrophic outcomes to once a week. Whether it's better to train muscles three times a week as opposed to two has yet to be determined. MedlinePlus advises doing strengthening exercises twice per week.

Strength activities that involve the biceps include biceps curls using weights or resistance bands, chin-ups and rowing exercises. Children and teens should get at least three days a week of bone-strengthening activity. For the best benefits, you can pair strength-training exercises with minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic physical activity every week.

You can also combine the two: moderate intensity along with vigorous intensity. Read more: How to Get Defined Biceps. That's right — there's such a thing as working out your muscles too much. The suggested number of strength-training sessions is no more than three times per week.

Mayo Clinic suggests "listening to your body. Think about lowering the amount of weight you're using or trying the exercise again in a few days. Besides, there's no need to work on strengthening the biceps more than 20 to 30 minutes per workout session. According to Mayo Clinic, you don't need to spend several hours a day lifting weights to benefit from resistance training. Moreover, giving your body a rest is just as important as working your muscles. Better Health Channel advises giving your muscles at least 48 hours of rest.

Not allowing that rest time in between could stymie muscle growth. Your muscles need that time to grow and repair. It should be noted that even though frequency is an important factor in promoting muscle growth, the intensity and number of repetitions play an equally essential role. Whether you're working out your arms three times a week or just once, you'll want to make sure you're getting the most out of each set.

Other factors to keep in mind, according to the Better Health Channel , are the number of sets, the amount of rest between sets — remember, you should be getting at least 48 hours of rest — and the exercises rendered.

Varying your strength-training program will help you sustain any muscle gains made throughout your exercise regimen.