Here are some suggestions:
1. First thing I'd do is check your diet. From what I've experienced, if you're working hard for size and not getting it, you might not be getting enough calories/protein. Try multiplying your weight by 14.5. This is a good ballpark figure for how many calories you need. Be sure you're getting about a gram and a half of protein for each pound you weigh.
2. I was really surprised at how my bi's improved when I knuckled down and started using strict form. When doing curls it is vital that you keep your upper arm perpendicular to the floor. I realzed that I had been bringing my elbows forward at the end of the contraction and that takes the stress off the bicep. By keeping your elbows back you keep stress on the bicep thru the emtire rep. Equals BIG pump!
3 I really benefitted from NO2. I've heard a lot of people on here say that it didn't work for them so I can't speak for them, only the results I got. I have since tried other NO products and didn't get as good results. It is pricey but after a few weeks I was sustaining mass in my upper arms. I was also shocked at how my strength went up. On the tricep machine particularly, I noticed that within a month I went from doing a little more than half the stack to doing the whole stack without much fatigue. It was a great feeling! Cell Tech right before my workout gave me the best creatine pumps I've ever had too.
4. I don't know if you're aware of this but the real size of your upper arm comes from the triceps. When I was younger I used to 'play around' with weight and I would always do bi's because I got that little 'pump in the hump' and thought my arm looked BIG. But working bi's AND tri's hard will give your arm the tighter, harder look you want.
5 Here's the routine that worked for me. It isn't an advanced routing but it worked for me and I'm not a naturally 'hard-muscled' guy:
Do back and bi's one day with chest and tri's either the next day or 2 days later. There are 3 phases, each with the same exercises, the weight just goes up after each 4 week phase and reps go down.
You can use whatever exercises you like. I've listed the ones I use:
Phase 1 - weeks 1 - 4:
Biceps:
Barball curl
incline dumbbell curl
preacher curl with EZ curl bar
isolation curls (these really finish them off!)
Tri's:
Behind-the-head press-ups (I do this on a machine but you can use an EZ curl bar or dumbbells)
cable press-down with a rope attachment
nose-breakers with dumbbell or barbell
For each exercise, pick a weight that you hit failure on the 12th rep the first set. The next 3 sets, shoot for as close to 12 reps as you can but you really only HAVE to get 8. Rest 90 seconds between each set and each exercise.
Phase 2 - weeks 5 - 8
Same exercises. Increase the weight to the point where you hit failure on the 9th rep the first set of each exercise. For the next 3 sets try for 9 reps but you really only have to get 5. Rest 2 minutes between each set and between each exercise.
Phase 3 - weeks 9 - 12
Same exercises. Increase the weight to the point where you hit failure on the 5th rep the first set of each exercise. For the next 3 sets try for 5 reps but you really only have to get 2. Rest 3 minutes between each set and between each exercise.
Only work these muscle groups once a week. The poster who said you may be overtraining could be right. After the end of the 12th week actively rest for a week or 2. That means stay out of the gym. Then start over or pick a new routine.
Hope this helps.
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