Join Date: Jul 2001
Location: Sunny San Diego
There's not a single exercise that is more effective at promoting growth than another. It's more a matter of eating a proper diet, getting ample rest, and using a variety of exercises to give your muscles the stimulus to grow. Depending on your body, some people find it more effective to grow in the 10-12 rep range whereas others claim 8-10 to be the magic number. Variety is the key as your body will adjust to any specific routine and growth will stagnate quickly. Pronate (spin) your wrists to be sure to hit all three heads of the triceps (palm down, palm up, thumb up). My favorite are hammer curls due to being able to go a little heavier than on other movements.
Raven 2006 Yamaha R6S
"If it has horsepower or tits you're gonna have trouble with it eventually..."