Growing the Arms

Always train biceps and triceps together. The pump!!!

Check out John Meadows mountain dog style arm training. My arms grew the most on that program. I especially felt like the partner assist preacher curls did wonders for me. Basically you go for your six rep max set but around rep six your partner will give you a light assist out of the hole so you can continue with the reps to 12. Its another creative way to keep lifting past failure. Man I loved those!

Now I miss my partner :(Need a new one?;)
One tip when training without a partner; take a set of heavy db, curl them together underhand grip, when unable to complete another rep, switch to hammer style. At failure, drop one of the db and use your free hand to assist the lifting, and then go for loooong negative on your way down. It’s like a self assisted forced rep! Huge pump every time!

Train with a partner, forced negatives work wonders. for example on a preacher curl on your 8th rep, and final rep start to lower the weight to about where you would be if you got it 75% of the way up. Then have a partner slowly and evenly push down on the bar. All you do is try to hold it where it was, every 4 seconds or so have them add more pressure. When they push down enough to get it to 50% of a completed rep hold it there for 4 seconds and then resume the forced negative.

I started using forced negatives with a partner and that is how I bought up my bicep peak. Doing that and adding in drag curls have worked wonders.

Don’t forget to train the unpopular brachialis muscle first my 2 favorite ex are:
Cross body hammer curls
Reverse grip EZ bar curls
About your triceps if you feel some discomfort in your elbows when performing extension movements, start with rope pushdown to bring a nice blood flow/lub.