Bicep Workouts for Beginners: Sets & Progress | Gym Tips

Starting a gym routine often comes with a central question: how much training is enough to see results without burning out or giving up? Amidst a flood of facts and extreme routines online, newcomers to weightlifting can feel overwhelmed. Sports scientist Michael Israetel, a prominent voice in training and nutrition, recently explained the “minimum effective dose” for stimulating muscle growth on the podcast the Diary of a CEO.

Less is Frequently enough More, Especially When You’re Starting Out

Discover how a surprisingly small amount of exercise can kickstart your fitness journey.

The researcher emphasized that a beginner’s body responds readily to training stimuli. Therefore,attempting to replicate advanced routines isn’t just needless-it can be counterproductive. “The minimum effective dose is very small,” he stressed, adding that even workouts as short as 20 minutes, twice a week, can produce noticeable gains for those just starting out.

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Frequency Matters, But Diminishing Returns Apply

Israetel also discussed how weekly training frequency impacts muscle progress. While training a muscle just once a week can be effective, he clarified that “training the same muscle twice a week gives you noticeably better results.”

However, the benefits of increasing frequency aren’t limitless.He explained that gains from three weekly sessions are additional, but moving from four to five workouts depends on individual factors like scheduling, recovery, and experience level.

For those struggling to find time,Israetel suggests full-body routines. “Working all the major muscles in the same session two, three or four times a week is a fantastic plan for beginners,” he stated, prioritizing consistency and sustained progress over excessive volume.