I used to do arm day, 3 sets each for biceps and triceps. I love doing them together, great pump. Now, however, with push/pull/leg routine, I can't do them together. So I just end up doing just one set for triceps at the end of my workout for push and one set for biceps at the end of pull. They are growing just fine but I think they would grow a bit faster if I work them like I used to.
I was reading an article by eric cressey that he said when he first started working out he had no business doing bicep isolation work he should of focused more on compound movements. He is a strength coach great guy to learn form. I personally do not dedicate any day directly to biceps depending on where I am in my periodization cycle determines how much bicep or tricep isolation i do but for the most part I do very little
I tend to hit them directly at the end of back day and chest day; some days like today I did some extra work as I felt great after chest. Mine grow on very little direct work, I could bit bid more but I don't care about them compared to larger muscle groups.
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