ABOUT THIS EPISODE: The crew explains how to turn consistent strength work into measurable arm growth—pairing compound presses/pulls with targeted curls, extensions, and pushdowns that respect elbow mechanics.
WHAT YOU’LL LEARN
How to structure arm work around your main training (push/pull or upper/lower) without stalling recovery.
Exercise selection that protects elbows: EZ-curl and neutral-grip options, long-range curls, and shoulder-friendly triceps work.
Progression that sticks: double progression, small load jumps, and strategic rest-pause or drop sets.
Equipment picks that make overload simple: curl bars, solid-head dumbbells, preacher/arm benches, and versatile cable handles.
KEY TOPICS
Weekly templates: 2 focused arm days or 10–15 minute finishers after presses/rows
Biceps: long-head bias (incline/seated curls), mid-range loads (EZ-bar), and peak-contraction work (cables)
Triceps: long-head work (overhead extensions), lockout strength (pressdowns/dips), and elbow-friendly angles
QUICK ANSWERS
Q: How many hard sets per week for arms?
A: Most lifters grow on 12–18 hard sets combined for biceps and triceps; start lower, add volume only if recovery and elbow comfort stay good.
Q: EZ-curl or straight bar for biceps?
A: Use EZ-curl first if elbows or wrists complain; rotate straight-bar curls for phases when joints feel good to add a different stimulus.
Q: Should I train arms before or after compounds?
A: Do arm isolation after heavy presses/rows so you don’t pre-fatigue stabilizers; use a separate short session if you need more volume.
SHOP THE EPISODE
IRON COMPANY Urethane Dumbbells — durable, balanced for heavy curls
https://www.ironcompany.com/iron-company-urethane-dumbbells?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep82
Evolution Light Commercial Seated Arm Curl Bench — strict preacher positioning
https://www.ironcompany.com/evolution-light-commercial-seated-arm-curl-bench?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep82
Hard-Chrome Revolving Solid Curl Bar — smooth rotation for elbow comfort
https://www.ironcompany.com/hard-chrome-revolving-solid-curl-bar-american-barbell-at-rcb-e?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep82
Ivanko Black Oxide Olympic EZ-Curl Bar — classic elbow-friendly bar path
https://www.ironcompany.com/ivanko-black-oxide-olympic-ez-curl-bar?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep82
Body-Solid Aluminum Machine Bar Cable Attachments — pressdown/extension versatility
https://www.ironcompany.com/body-solid-aluminum-machine-bar-cable-attachments?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep82
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