Marty Gallagher, J.P. Brice, and Jim Steel lay out a no-nonsense plan for building bigger, stronger arms. We cover how to balance elbow-friendly biceps and triceps volume with the heavy compounds that actually drive growth, when to use EZ-curl vs. straight bars, and why exercise order, tempo, and long-range reps matter. You’ll get simple weekly templates (2–3 arm sessions or “finishers” after big lifts), progression rules (double progression and micro-loading), and recovery checks so joints stay happy while the tape measure moves. We also highlight benches, curl bars, dumbbells, and cable attachments that deliver reliable overload at home or in commercial gyms. Full episode page and resources: https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep82
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
FULL EPISODE LIST & RESOURCES
https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep82