Old School Arm Training: Getting Back to Barbell Curl Basics
Sometimes the most effective arm training approaches are the simplest ones. After experimenting with various specialized techniques, there's something satisfying about returning to fundamental exercises that have stood the test of time.
Recently, I've shifted my arm training strategy back to basics. After spending time with concentration curls, preacher curls, and incline bench dumbbell curls, I'm dedicating a few weeks to straight barbell curls—an old-school approach that delivers consistent results.
The Current Arm Training Routine
My current arm workout consists of several supersets designed to maximize pump and muscular fatigue:
- Superset 1: Straight barbell curls (65 pounds) supersetted with lying dumbbell tricep extensions
- Superset 2: Standing behind-the-back barbell wrist curls paired with seated reverse wrist curls using dumbbells
- Finisher: Reverse curls to completely exhaust the forearms and brachioradialis
I'm not focusing on extremely heavy weights during these sessions—my barbell curl weight is moderate at 65 pounds (bar plus 15 pounds on each side). Instead, I'm emphasizing higher repetitions and complete muscle fatigue to achieve maximum pump.
The Benefits of Dedicated Arm Training
While compound movements like bench press, rows, and pull-ups already involve significant arm activation, dedicated arm training serves several purposes:
- Targets smaller muscles that might not reach complete fatigue during compound exercises
- Allows for specialized focus on lagging areas
- Creates the pump necessary for muscle growth signaling
- Provides variety in training stimulus
The burning sensation I'm experiencing, particularly in the forearms, indicates I've been neglecting direct work for these muscle groups. This temporary return to basics is already revealing areas needing more consistent attention.
Simple But Effective Approach
What makes this approach effective is its simplicity. By returning to fundamental barbell curls and classic arm exercises, I'm creating a stable foundation before returning to more specialized techniques. This cycling between basic and advanced approaches prevents plateaus and ensures continued progress.
The intense pump achieved from these straightforward exercises confirms that sometimes the most effective training doesn't require complexity—just consistent execution of time-tested movements.
