biceps are, according to the powers that be, the quickest of are muscles to recoup..a mere 24 hrs till they are ready to be pummeled again, lumbars are the longest, sometimes 100 hours, and rear delts tend to be the most stubborn. That being said.hit your biceps and rear delts more frequently than lumbars. I have learned to space upper body training accordingly, you don't want to train your arms 6xs per week,directly and/or in-directly.