Poliquin was a huge proponent of "Platemates" or micro-loading. He believed that even an increase of 0.5kg to 1kg per week was essential for consistent growth. If you aren't getting stronger in the 6–8 rep range, your arms won't get bigger. 3. Structural Balance
: Poliquin argues that natural lifters must get strong in these foundational movements to see significant arm growth: Close-grip bench press V-bar dips Lying triceps extension Scott (Preacher) curl Incline dumbbell curl Reverse EZ curl Key Training Methods
Named after Larry Scott, these emphasize the lower bicep.
: Scott (Preacher) curls, incline dumbbell curls, and reverse EZ-bar curls. Winning the Arms Race - Amazon.in
He emphasized that the biceps and triceps have different fiber compositions and require specific rep ranges.