Here’s John Meadows talking about arms. Read the entire article, start to finish, and use the guidelines to design an arm workout.
Totally majoring in the minor
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How much do you decline close grip bench, close grip overhead press, close grip floor press, tricep dip, close grip pronated pullup, close grip chin up, barbell curl or reverse curl?
You’re doing way too much arms.
Get back to getting strong the compound movements and pre-exhaust target muscle with an arm movement that allows you to stretch and shorten the muscle.
Arms don’t need much direct work. Your technique must be awful if doing lots for nothing.
Same problem as you, I tried everything, all biceps routines without any results, but since 1 month, I do the BFR, incredible change.
I have triceps that grow well normally, but my biceps, really difficult, with the BFR, I catch up, and my arms are more balanced.
