Quote (Canadian_Man @ Mar 29 2017 10:41pm)
straight bar curl
2 sets very very light warmup straight bar curls
2 working sets of straight barbell curls to 10 proper reps failure
2 working sets of straight barbell curls a bit heavier to 8-10 reps failure, focus on pump over form, cheat bar up as needed but only to maintain peak pump, negative should be slow but not too slow
2 working sets of straight barbell curl dropped weight a bit, last 30-40% of reps may be cheated up with focus on pump
preacher curl
can be with a machine, with a straight bar, with dumbbells, or with a z-bar (as long as the curve on the z-bar is very slight)
6 sets
8-12 reps, focus on pump, same cheating rules apply but even more focus on the neg and the pump
rope curls or standing ez bar curls
instinct training, just do as needed, up to maybe 5 sets
Then triceps, close grip bench, dips, skull crushers, rope pushdowns, etc. Whatever you like. Same amount of effort. More careful with form because tricep exercises can fuck with shoulders and stuff more.
My opinion, specially with arms, if you aren't getting that pump, you aren't getting growth. At least as a beginner who is past the jerk-off gains.
Second that.
Go as heavy as you can with 6-8 reps until you can do 10 reps then add more and keep pushing.
Alternate exercises. example: short and wide grip ect...
Its not easy or fast. You can only add 1" lean mass to your arms a year and thats doing things right.
I've manage to hit the goal the past 4 years i've been at it so i think i'm doing something right.