In Episode 170, we break down exactly how to train arms for size: how often to hit biceps and triceps, the right weekly volume, effective rep ranges, and the assistance work that actually moves the needle. You’ll get a practical template for balancing heavy compounds with targeted isolation work, plus recovery tactics to keep progression steady without overuse. We also point you to battle‑tested tools—dumbbells, EZ‑curl bars, plates, and benches—to build a simple, effective arm day at home or in the gym. Full episode page and resources: https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep170
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