when i began as a skinny skinny bastard, arms were my best responders inherently, as a result i trained thenmto death. this DID not help them grow, it make me think they were growing, I was always able to get a great pump, and hence they looked, at the gym, to be growing.
by completely over training them I keyed in on so many subtle variances in movement and range of motion. also, i trained them progressively heavier and heavier. all this overkill created a great “feel” and instinct for how to train them.
later on, i kept the mind part, the connection w/ the contractions, and decreased the frequency and volume and added more and more thoughtful and not so thoughtfully timed calories.
our best bodyparts are often trained w/ much instinct, wherein w/ other bodyparts we stick to sets, reps, structure. body parts we love to train are usually the ones that are our stand out parts. figure out how to love arm day.
over the few years i’ve been training, i like to warm up then heavy sets/exercises first only 1-2 heavy movements for biceps, then all pump/blood volume work. 3-4 total exercises for biceps, usually three. triceps a warm up movement then a heavy exercise or two (usually 2 heavy movements) then volume. my triceps respond way better to volume than my biceps, once my biceps are cooked/pumped real good i stop.
heavy pinwheel curls for my brachioradialis have helped w/ a nice forearm and fullness of the entire arm. drop sets on a plate loaded preacher bench have helped. knowing when to go heavy vs when to chase the pump are key to successful arm training, those drop sets are great for just taxing and pumping.
all of us have things we respond best to, all of us have variance in muscle fullness, insertions, limb length. all that said, you’re a big guy so to fill out long arms it does take size. genetics determines a lot but i’d say you’ve got more size there if you push. cheers.[/quote]
Insightful, thanks mate.