Biceps and triceps + thoughts on belts.

[icehawk]

I haven't been too much direct arm training recently, but when I do I usually like to superset an isolation movement with a compound movement to failure.

For example:
Cable Curl - 8 reps (with 10RM)
*without any rest*
Chin-up - max reps til failure

It's always fun to go back to the curls (less weight though) after the chins. If you don't fake failure, usually 1-2 sets of that is enough for bis. Usually do overhead rope extensions and dips for tris.

[Gibbster]

I gained a lot of mass on the arms through compounds but almost nothing for peak on the bi's. Hence I've started some pretty hardcore Bi work. It's been about 10 years since I've hemmered them like this.

[flex_wannabe]

I don't do any direct arm work. Just the heavy
presses, 20-rep squat, backwork, etc. I have 19"
arms (unpumped, flexed). Once I figured out what
you did, I relieved myself of all of that arm work
and the consequent suffering in heavier pressing
movements that came with fatigued arms. Not saying
this applies across the board, but for many the
heavy, compound movements is totally sufficient.
I suppose if you get very advanced and want to do
some shaping, then it is worth it. But as far as
building a base, many can relieve themselves of lots
of direct arm work.