Thanks! If you do a push/pull routine or a full body workout every other day, stick with what works best for you. You’re Training Your Arms Every Day. If you train arms twice per week, you'll do 2-3 exercises per session with 3-4 total sets. It really is true: Working out makes you sleep like a baby. Can You Exercise Your Arm Muscles Every Day?. (These 20 tips to sleep better every night help, too.) Workout your arms every other day for best results and to give your muscles time to repair, rest and recover between workouts. Alternating your grip width from one set or workout to the next will provide a slightly different training stimulus. Basically, periodization espouses the approach that a day of rest is taken between each muscle group workout. Position each arm out to the side, then bring your arms together in front of your chest in a wide, smooth arc. On the other hand, using a grip that's well outside shoulder width will shift some of the focus to the short head. Your arms are made up of biceps (two heads) and triceps (three heads), with Triceps being the bigger muscle. Think squats, deadlifts and the bench press. In the hours after a workout, your muscles lose strength and power as they heal; after 36-48 hours, the muscle actually gets stronger, which is a process called “supercompensation”. Monday - Legs ... My workouts average out to every other day, but there are times I will put in 3-4 days straight at the gym. This is the style of workout many fitness or muscle magazines suggest to build a stronger body with great definition or to increase your size. Not at all!! Resting every other day means only half of your days will be hard workouts. Yes No. If you’re looking to develop strength or size in your arm muscles, not only do you need to follow an appropriate training program, but you’ve got to allow your muscles the amount of rest they need to recover. If you train arms 6 days per week, you'll do one exercise per muscle group per day, with only 2 sets per workout. Once you set your sight on a fitness goal, such as firming your abdomen or losing 20 pounds, you want to reach that goal as quickly as possible. Not Helpful 16 Helpful 24. 3-day split: Chest, Shoulders and Triceps Is It Better to Work Out Every Day or Every Other Day?. Working out every other day Hi ... Saturday - No workout but went quad riding all day Sunday - Arm workout, cardio time, plus yard work until dark. But we want to bring out a few points that may give you an idea or two when it comes to training arms. They key with determining your arm training frequency depends on a variety of factors, all of which are discussed below. Try this to begin with. And let's not forget about the brachialis, an upper-arm muscle underneath the biceps. No body part grows by beating it every day—you need to rest to let your arms recover. 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