| imo there are two ways of training esp for our arms (bi's and tri's) -
- overloading the muscle....
- pumping the muscle....
Overloading the muscle involves exercises such as bb/ez bar curls, alt db curls.... done for a max of (imo) 10 reps - if training this way 6 sets is plenty due to the intensity
Pumping the muscle involves isolation exercises such as preacher curls, cable curls, conc curls...... (imo) 12-15 reps - more sets can be done here - maybe up to 12 or however long it takes to get a good pump and get the blood flowing into the muscle - skin tight but not dead feeling - imo u don't have to go to failure even - the intensity here is a lot, the bur hurts as bad as calf and forearm exercises!
Both training techniques HAVE to be used - say 8 weeks overloading/1 week off/8 weeks isolation - consistency is not the key, variation is |