What is the best way to put size on your upper arms, i'm talking biceps and triceps. Is it best to do heavy and low reps or light weight and high reps.
For example my biceps i train on the EZ curls bar 4 sets 50kg 15 reps one week and the following week i start on 50kg 12 reps then 55kg 10 reps, 60 kg 8 reps, 65 kg 6 reps and 70 kg max. So i'm doing both really.
Triceps i do the same day as chest, usually 4 sets of 12 dips ( not weighted, i do weigh 113kg) followed by 4 sets cable push downs starting from light to max.
Like most people i feel my arms look pretty small in comparison to my chest/ shoulders. They measure 19 inches round but would like to see them at 20+