I’m curious about this as well, as my biceps are weak in both aesthetics and performance.
I’m trying to give them a higher frequency of training.
I don’t know if this helps, but I observed that most of the guys in and before the 70’s had huge arms, particularly in relation to the rest of them. I have a feeling arms were a focus (I know Arnold mentioned such things in “The Education of a Bodybuilder”), and were therefore trained very hard, very often.
It’s funny you said they’re rarely sore, because mine are the same way. I feel like they can take more punishment than other bodyparts.[/quote]
Considering your avatar, I’d be more worried about triceps to be honest.
Schultzie, if you can only bb curl 115x4… Then you answered your own question pretty much.
Get significantly stronger (in the moderate or even high rep ranges). Arm training is no different from training other major muscle-groups.
Whether you use higher frequency and high or low volume should depend on which way gets you stronger faster.
You can of course do a ton of drop-sets, train them 2-3 times a week and use high volume all together.
That makes you gain half an inch or maybe even a full inch due to inflammation and fluid storage, but it’s nothing long-term and probably not the best idea for tendon health either.
See modok’s t-cell thread, fattyfat’s thread etc for some ideas. I’ve posted some stuff on curl-styles, technique and intensity in BOI and some other threads before…
Make it a point to be BB or EZ curling (with a technique that hits your bis) 135 for 6-12 in a few months, then 155, and so on. (or do alt. db curls with an offset grip or whatever)
Those coupled with pinwheel curls or alt. hammers should do the trick.