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

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