Your dog running the gospel yea less media stirring hansen and beat up from constantly trying to increase poundages. This forced me to lighten up and start thinking about the muscles I was supposed to be training. It worked, and I finally hit 19 inches. Now, back the day, the be all, end all was to have 20-inch arms. I would get there eventually, but it would take me another couple years of using less weight and better form, and generally being more creative approach. I'm pleased to say arms finally got to 21 inches, which is where they sit today. Although I 't really train biceps too much nowadays as they're a bit ahead of triceps, allow me to show you some of the things that helped me get arms from 18 to 21 inches. Based on the messages I've been getting, I suspect of you have hit a sticking point with arms, I'm hopeful you'll find the following ideas as productive for you as they were for me. For arm training, it's all about the following: Here's why each is important: There's just something about achieving the maximum pump your arms are capable of. You'll find no better way of doing this than by training biceps and triceps together. I prefer to use a combination of the above, although if I had to pick a favorite, it would be alternating a set for biceps with a set for triceps. Train your brachialis first. Pay respect to the brachialis, the forgotten muscle! Make this often-overlooked muscle found between the biceps and triceps a priority! I call this the Priest muscle because his was always pronounced. One of the things you learn about bodybuilding is that a lot of it is creating illusion. Training your brachialis is a great way to help project a massive arm because as the brachialis develops, it actually pushes your biceps and triceps further away from one another, making for a wider-appearing arm. There are a number of different exercises you can use to hit your brachialis: I want you to start your workouts with one of the above, preferably one of the first two listed. Here's another key: Grip the dumbbell as hard as you can throughout the rep. I got this arm development tip from Seitzer back when he was assisting Francois. told me this was key to getting past arm training ruts, but like training tips from the trenches he couldn't explain why. the video below for execution of the cross body hammer curl: Train your lower biceps second. Picture someone like who has full lower biceps right down to his elbow and I can guarantee you that person's arms look mammoth. I'm not saying you can isolate the lower biceps from the rest of the biceps during a curl. However, I am saying that there are movements that, when done correctly, definitely drive blood to that area and work it that much harder. For instance, preacher curls have always been the favorite of all time greats like the king of full, biceps. Here are some options: I never like to start with these, as this is exercise that's simply meant to be done with a pumped arm. A big part of program design is sequencing exercises a way that allows you to stay healthy you can battle with the weights for the haul. I 't think it is safe to start with a heavy preacher curl-type movement when your biceps aren't at least semi-pumped. I've seen a few people tear their biceps from doing this first. It's not a pretty sight. These movements tie nicely with the hammer curls listed above, as those movements also engage the lower biceps when using a full range of motion. It just makes sense to start with hammer curls to focus on the brachialis, thereby warming up the lower biceps the process before proceeding to crush them. I've included video below of the machine preacher curls for reference, although favorite preacher curl is the standard EZ bar version. Train basic exercises