ABOUT THIS EPISODE
A focused discussion on effective, sustainable arm training—how to balance compound lifts with targeted biceps and triceps work, structure weekly volume, and choose equipment that supports safe technique and steady progress.
WHAT YOU’LL LEARN
How to plan weekly arm training volume without sacrificing recovery or bigger lifts.
The role of dumbbells, EZ‑curl bars, and cable attachments in long‑term arm development.
Technique checkpoints for curls, extensions, dips, and close‑grip presses to protect elbows and shoulders.
Simple progression models (load, reps, density) to keep gains moving.
KEY TOPICS
Programming balance: compounds vs. isolation
Exercise selection and rotation to prevent overuse
Equipment setups for efficient home and commercial gyms
QUICK ANSWERS
Q: How often should I train arms if I also press and pull heavy?
A: Most lifters do well with 6–12 weekly working sets each for biceps and triceps, split across 1–2 sessions and adjusted based on recovery from pressing and pulling.
Q: Are EZ‑curl bars better for elbow comfort than straight bars?
A: Many athletes report less elbow stress with the neutral angles of EZ‑curl bars; use the option that allows strict form without joint irritation.
Q: What’s a simple way to progress arm work?
A: Pick 2–3 core moves per muscle group and add small weekly increases in reps or load while maintaining rep quality and full control.
SHOP THE EPISODE
IRON COMPANY Urethane Dumbbells (durable, low‑odor dumbbells for strict curls and hammer curls)
https://www.ironcompany.com/iron-company-urethane-dumbbells?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep133
Ivanko Black Oxide Olympic EZ Curl Bar (angled grips for strong curls with reduced wrist strain)
https://www.ironcompany.com/ivanko-black-oxide-olympic-ez-curl-bar?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep133
Revolving Pressdown V‑Bar with Urethane Handles (versatile triceps pressdown attachment)
https://www.ironcompany.com/revolving-pressdown-v-bar-urethane-handles?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep133
Proformance Plus Utility Weight Bench (stable platform for seated curls and extensions)
https://www.ironcompany.com/proformance-plus-ppf-703-utility-weight-bench?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep133
Proformance Plus Triceps Press (machine patterning for joint‑friendly heavy triceps work)
https://www.ironcompany.com/proformance-plus-pps-212-triceps-press?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep133
FULL EPISODE LIST & RESOURCES
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IRON COMPANY — trusted gym equipment & flooring since 1997
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