Thanks for the info Jack. i have been concentrating on legs for 3 months now and getting some improvement, but I didnt do squats and theni did them wrong for the last 5 years so no impressive wheels for me.
About bi's and tris - best ive found lately is to do 21's with the ez curl bar and do them slowly - 3 sec up 3 sec down - no momentum. This seems to pound them pretty good and 1x a week i get a spotter and do the last set mostly negativs - my bis are screaming at the end of that. Then, to really fry them I do lying on the floor cable curls - hella hard, but you can cheat a lot to get extra negative reps but doing a "crunch" at the bottom and using your abs to get the bar up to your chin, then slow down (5 secs) and you feel the muscle fibers firing! For tris I do the usual rope push downs, but do one 1/2 rep then 1 full rom rep with a squeeze at the bottom. After that i usually grab the cable only and do bent over tri kickbacks. Again, if you get a spotter to help you get full extension, negatives on these are nasty.