This being probably my worst feature, well biceps that is, it's difficult for me to get on the right program. I constantly read conflicting info all the time abotu arm training. For instance, Dorian use to do 1 working set of incline DB curls, 1 set of E-Z bar curls, and 1 set of Nautilus curls. Ronnie, on the other hand does all cables for biceps. As a matter of fact he claims BB curls never did anything for him. He does 4 working sets of one arm cable curls, 4 sets of cable curls with the bar, and 4 sets of cable curls it the front double bi position. That's 12 damn sets! How the hell was Dorian able to get sooo huge with 3 working sets once a week and Ronnie uses 12 sets twice a week?

I met this dude at the gym today, by far the biggest dude I've seen there ever. He trains pretty similar to me with supersets and stuff but I got to talk with him for a second and his program breaks down like this: (today) superset BB presses with lateral raises for 3 sets, then a tri-set of close grip, ez bar preacher curls and swiss ball tricep extensions (two DB's at a time, basically the opposite of the hammer curl). He said that's it for today. I said three sets for biceps, that's it? He said he just changes the exercises ever workout. Next week might be DB presses with cable laterals, dips, alternate db curls and skull crushers.

Then there is the whole pre-exhaust theory. Do your isolation first then the compounds second. Dorian did this alot. Squats came after extensions, deads came at the end of his back workout and so on. However, there is the flip side, do your compound and two hand exercises first so you can use more weight. Then finish with isolation. I have seen guys with 20 inch arms who do no 15 reps on everything. I have the same with guys who do 6 reps on everything. I have seen guys who only do isolation and I have seen the opposite.

WTF? In YOUR personal opinons have you found it to be more beneficial to use two hand, one hand or a combination in your training? AND, do you stick with the same exercises? Ronnie and Dorian have both been quoted saying "find what works and stick with it". It seems like I just can't find that magical bicep exercise. I can do the same 3 exercises for delts and they will grow without a problem, I can also get my tris to grow pretty well, but my bi's are just stubborn as hell. Also, I should state, I have one of those LONG biceps. There is no gap between the end of the bicep and the elbow joint. I have been told that longer bicpes are harder to build because of their length. Look at Ronnie, his biceps have huge peaks, but they also have that gap between the end of the bicep and the elbow. The shorter the belly, the easier to make it look big, IMO.