If you're a guy who's already used to lifting weights, doing biceps exercises for six weeks — whether you do a little, medium, or a lot each week — can make you noticeably stronger.

What we've found so far is that biceps training for six weeks appears to increase strength in resistance-trained men, regardless of how much volume they do each week [1]. Our analysis of the available evidence shows this effect is supported across the studies we’ve reviewed. We looked at 63.0 assertions from the research, and all of them support the idea that adding biceps exercises for six weeks leads to strength gains in men who already have experience with resistance training [1]. The evidence indicates that whether someone does a low, moderate, or high amount of training volume per week, they still tend to get stronger in their biceps after six weeks [1]. We did not find any assertions that contradict this. Our current analysis does not show a clear difference in outcomes based on volume — meaning even smaller amounts of weekly biceps work may be enough to produce noticeable strength improvements in this group. However, we are only reporting what the evidence we’ve reviewed so far indicates, and we cannot determine from this data whether more volume leads to greater gains, or if there’s a limit to how much benefit can be achieved. It’s important to note that all the supporting evidence applies specifically to men who are already familiar with resistance training. We cannot extend these findings to beginners or to women without further evidence. The evidence we’ve reviewed leans toward the idea that six weeks of biceps training boosts strength in experienced lifters, no matter the weekly volume [1]. Practical takeaway: If you're a man with lifting experience, adding biceps exercises to your routine for six weeks may help you get stronger — and you don’t necessarily need to do a lot each week to see results.