Train hard and be patient.
I’m 181cm with a 194cm wingspan and currently have a mid-arm relaxed measurement of 43-44cm (mid-point from acromion to elbow joint, so not even the peak [/quote] We usually measure arms flexed in bodybuilding [quote]
I believe in training each body part twice per week (see T-cell Modok’s thread for bodypart per week discussion).
Currently, I alternate between DB preacher curls and standing curls as my primary bicep exercises each workout (with hammer curls and pinwheels as my supplementals each session).
IMO for guys with longer arms, don’t lock out in the preacher curl, go pretty much all the way, but beyond a certain point in the ROM I always felt the tension slack off in biceps, so I just stopped doing that.
Similar for standing curl variants (although the preacher is my fav).
My fav rep range for biceps - all hard out sets - light warm-up, then 10RM, 2 or 3 x 4RM, then something like a 15RM to finish off before moving onto supplemental bicep exercise (others on this site, such as Modok if I remember right, prefer I higher rep range for bicep work, I respond to this).
Triceps: currently I’m using CGBP off pins (thought I’d listen to the cheeky German on this one for a while , and DB deadstops as my primary tricep exericises. Generally I prefer slightly higher reps than for biceps, but I’m still getting used to CGBP off pins so I don’t think I’m getting the most out of the exercise yet (only had it in my new program for 2 sessions at the mo). [/quote] Technique and setup is everything in those tricep pressing exercises imo… Guess you’ll need to set the pins higher than I do as well if you have longer arms (never measured my wing-span, but I’m guessing that I’m in the short to mid range there)[quote]