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Ooh, look. A new program. I’m in

One thing to watch out for if you suddenly decide to hit bis and tris with multiple isolation exercises per week: elbow tendonitis. I find I have a tendonitis ‘budget’ and too much bicep work will blow that budget quickly. Had to give up curls and EZ curls and just fall back to pullups to keep within my budget.

The real benefit of keeping the number of sets and reps low is that it's easier for many people to stick to a routine that only involves 20 minutes a time.  This means that the real secret to growth can be ensured and that is:  *CONSISTENCY*.     Most people are more likely to give up or become irregular with their workouts if it means having to set aside an hour a time in order to get in the optimal number of sets and reps.    As you say, it's a law of diminishing returns and it has to be realized that most people don't necessary want a body like Arnold's, they just want to be stronger and bigger than they are now.   Low-sets/reps taken to failure two or three times a week for each muscle group will give excellent results because after a year, far more people will still be doing it.

I finally started growing for real when I lowered my volume. Go figure!!

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Try adding kettlebell curls, they rock!

Late 60's here, I do sets pushing to failure. The next set I can do less to failure. After 3 sets I drop the weight and do the same. After 3 different weights I'm gassed, done with that muscle group. ie, Biceps I use dumbbells 35lbs, 25, 15. light but I get some growth and no tendon damage.

"in natural lifters" is the key point here. 90% of influencers online are killing themselves pushing on this action figure theatric, pretending you can fast and build mucle

I was going to ask about calves but then seen you might need to ask the same thing. Damn genetics.

More sets/reps works for most people as most people really do know what failure is. They give up far too easily. Watch Dorian’s blood and guts and you get an appreciation for what failure actually is (most people do not get to failure, let alone beyond failure). Problem is it is very prone to injuries if you are not careful.

Two things I’ll take away from this video, overhead tricep extensions, and taking sets to failure. Thanks for the tips!

Oh! New shiny workout routine! Gotta try this

Some of the biggest arms  I've ever seen were in the joint and they were made with dips close grip chin ups and a water bag.

Even simpler, lighten your lift weights and do slow and full extensions in both directions. If you watch this video, there's several lifts he doesn't come close in either direction.

I train them separately,working so far

We all knew this in the 80s before social media. Volume x intensity + rest + nutrition = gains. Don't get fancy. Put in the work consistently and it will happen.

Straight bar biceps curl, reverse biceps curl, preacher, and close grip reverse pull downs.💪

Contract, extend, it's a simple concept

My chest, tricep shoulder day includes:

32kg dumbell chest press on 15% incline, 60kg shoulder press,
90kg chest press,
Pec fly 100kg (SLOW),
Side delts - 10kg dumbell ,
Tricep pull downs - 35kg
If I have energy, I’ll do some pronated pull ups for fun

Great video!! Thanks for the tips!!