{"href":"https://api.simplecast.com/oembed?url=https%3A%2F%2Fraw-with-marty-gallagher.simplecast.com%2Fepisodes%2Fpursuit-big-arms-fYdNKa_R","width":444,"version":"1.0","type":"rich","title":"Bigger Arms, Smarter: Proven Biceps/Triceps Programming and Tools","thumbnail_width":300,"thumbnail_url":"https://image.simplecastcdn.com/images/cbb97ff5-9eec-4567-92de-2a3158848217/f46c53ae-060b-4b8c-bdd0-c3b2a99a30bb/34925dd2-489f-4e92-bf5b-5f1dbcbf346b.jpg","thumbnail_height":300,"provider_url":"https://simplecast.com","provider_name":"Simplecast","html":"<iframe src=\"https://player.simplecast.com/2bae778a-1e2c-49de-bcbe-c3ec4f318873\" height=\"200\" width=\"100%\" title=\"Bigger Arms, Smarter: Proven Biceps/Triceps Programming and Tools\" frameborder=\"0\" scrolling=\"no\"></iframe>","height":200,"description":"Marty Gallagher, J.P. Brice, and Jim Steel lay out a no-nonsense plan for building bigger, stronger arms. We cover how to balance elbow-friendly biceps and triceps volume with the heavy compounds that actually drive growth, when to use EZ-curl vs. straight bars, and why exercise order, tempo, and long-range reps matter. You’ll get simple weekly templates (2–3 arm sessions or “finishers” after big lifts), progression rules (double progression and micro-loading), and recovery checks so joints stay happy while the tape measure moves. We also highlight benches, curl bars, dumbbells, and cable attachments that deliver reliable overload at home or in commercial gyms. Full episode page and resources:\nhttps://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep82"}