Not 2-3 sets, 2-3 exercises. Usually 4-5 setsDoing John meadows creeping death program and I do a pull day which includes 2-3 sets of direct high intensity bicep work. Usually recovered after 2-3 days. Also depends on what you do for recovery. I know when I’m on 4-5 ius of quality growth, getting plenty of high quality food and diligent about my peri workout nutrition I recover more quickly. Although I can’t prove it I seem to recover more quickly with pre w/o insulin.
For me it has more to do with tendon and CNS recovery than muscle recovery. It really boils down to how hard you worked your biceps. If you pound your biceps hard with 14-20 intense work sets—training them once a week is plenty. If you do only 4-6 sets, then train the biceps twice a week.How many days does it take to fully recover from a workout for a bicep since it’s a small muscle group? Two days? 3 days?
48 hours for biceps triceps hams delts 72 for quads back chest 24 for all other small musclesHow many days does it take to fully recover from a workout for a bicep since it’s a small muscle group? Two days? 3 days?
Thanks brother! That totally makes sense and what I figured.48 hours for biceps triceps hams delts 72 for quads back chest 24 for all other small muscles
Do not confuse soreness from training as anything but soreness its not a good or accurate way to gauge recovery. IE you can train a muscle if its sore.
I totally agree brother!Muscles recover quickly. I tried training muscles twice per week but it always leads to tendonitis.
There's more to recovery than just muscle recovery as has already been pointed out. Training multiple times per week is probably beneficial for short periods but I have noticed doing it for long periods is detrimental.
I totally agree brother!
I used Dorian Yates training style going to failure and heavy weights once a week per muscle group and three days off for rest when I was younger and I grew like a beast maybe because I was young lol.
Now that I’m 42 and no training partner I try to go lighter with high reps and and only once a week per muscle group but then I have lagging arms and I read and heard you can train them twice or even more per week due to being a small muscle group.
Your point is correct because I tried doing it twice a week and higher reps with lighter weight and now I have tendon soreness and tennis elbow and joint pain in my arms from light weight high reps twice a week.
Biceps recover quite well, and it also depends on your overall activity level. But 2 to 3 days is ideal.How many days does it take to fully recover from a workout for a bicep since it’s a small muscle group? Two days? 3 days?
I am guessing in the last 2 years since he asked the question he had time figure that out by now.Biceps recover quite well, and it also depends on your overall activity level. But 2 to 3 days is ideal.
With the aid of certain compounds you can go eod.
This is interesting but makes sense. Also have noticed that triceps are one of the few muscle groups that actually get soreIf you search out Chris Beardsley on IG and the net he has interesting info on recovery rates for different muscles. IIRC triceps take the longest to recover whereas quadriceps recover the fastest.
So the size of the muscle isn't the determining factor in recovery. Also, low rep training has you recovering faster. Also, higher rep training, and even outright endurance exercise has the biggest impact on the CNS, contrary to popular belief.
That low rep training has you recovering faster than high rep training has been obvious to me for the longest time. If you do say doubles for quads you recover way faster than if you do 20-rep windowmakers.
I have also noted how fried my triceps get and how weak they are after sessions, compared to other groups.
I missed that piece of crucial detail. Lol.I am guessing in the last 2 years since he asked the question he had time figure that out by now.