Build Big Arms: Sets, Reps & Proven Biceps–Triceps Strategies

ABOUT THIS EPISODE
How to program biceps and triceps for visible growth, without junk volume. We outline frequency, weekly set targets, rep schemes, and exercise pairings that scale from beginner to advanced.

WHAT YOU’LL LEARN

How many direct arm sessions per week most lifters need to grow

Weekly set targets for biceps and triceps and how to progress them safely

When to use straight sets, rest–pause, and back‑off sets for arm hypertrophy

Exercise sequencing that pairs compounds with high‑tension isolation work

KEY TOPICS

Frequency vs. volume: finding your minimum effective dose

Exercise selection: curls, extensions, and the best compound support

Recovery methods that prevent elbow and shoulder irritation

QUICK ANSWERS
Q: How many times per week should I train arms for growth?
A: Most lifters grow well on 2 focused arm slots per week totaling 10–16 working sets combined for biceps and triceps, progressed gradually.
Q: What rep ranges build the most arm size?
A: Use a mix of 6–10 reps on heavier compounds and 10–20 reps on isolation movements to accumulate quality tension without joint stress.
Q: Do I need direct arm work if I already press and pull?
A: Yes—compounds set the base, but targeted curls and extensions reliably add upper‑arm size and improve weak links in pressing and pulling.

SHOP THE EPISODE
IRON COMPANY Urethane Dumbbells (core tool for curls, hammer curls, and triceps work)
https://www.ironcompany.com/iron-company-urethane-dumbbells?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep170

Ivanko Black Oxide Olympic EZ Curl Bar (joint‑friendly bar path for biceps and triceps)
https://www.ironcompany.com/ivanko-black-oxide-olympic-ez-curl-bar?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep170

IRON COMPANY Urethane Olympic Plates with Grips (secure loading for curl and extension variations)
https://www.ironcompany.com/urethane-olympic-plates-with-grips-iron-company-ic-uopg?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep170

Arsenal Alpha Standing Preacher Curl Bench (locked‑in mechanics for peak biceps tension)
https://www.ironcompany.com/alpha-standing-preacher-curl-bench-arsenal-alpha-spc?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep170

Lock-Jaw Barbell Collars (fast, secure plate changes between arm supersets)
https://www.ironcompany.com/lock-jaw-barbell-collars?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep170

FULL EPISODE LIST & RESOURCES
https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep170

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