Training arms is one of my favorite things to do. I like to start with dual arm exercises like 21's or preacher curls. I found 21's to be THE BEST bicep exercise. 21's hit every part of the bicep including the often neglected bracilias. One thing I found out about training arms is you don't have to go heavy to get huge arms. Range of motion and proper form will do more for you, juxtapose to loading the bar up and doing 4 reps. There is a lot of different methods to try, negatives, force reps, rest pause, cheat reps, alternating, or a combination there of. One thing that will increase the overall size is hammer curls. Hammer curls or reverse grip curls help build the brachialis muscle. . When you build up the brachialis it give the appearance of a much bigger biceps with a high point. It forces the bicep muscle up and the tricep out. A combination of 21's and hammer curls should do you some justice... try changing up you routine to work arms alone... like Arnold's novice training program... monday: chest/back... superset. tuesday.. shoulders/arms wednesday,,,leg day.. repeat. no sunday, take a break. abs and calves everyday.

I believe in heavy, plenty of reps on arm training. I only hit the specifically once per week when I train bi's and tri's on the same day. Arms get hit in back, chest and shoulder workouts so I don't believe isolation work is necessary more than this.

I choose 3 or 4 exercises for each, I use supersets and drop sets extensively throughout arm workouts. I ALWAYS finish with a big drop set which includes a last run on a very light weight of 25 reps at high tempo to get some blood into the muscle. At high intensity, it's about 50-60 minutes. If you can pick your car keys up at the end without your grip failing, you didn't work hard enough

I have an arm workout that I LOVE!!! I do it AT&T he end of the week, last day. It's short, to the point and you can't lift your arms to your ears when your done. AND weight goes up every single week

All supersets with timed breaks:

Warn up first (I just do 10 min elliptical or bike to get my core temp up)

4 sets of six, heavy close grip bench (hands about 12" apart, keep elbows in) than immediately do 6 standing ez bar curls (no swinging homie...) rest 90 sec between sets

2 min rest

4 sets of 8/10 dumbbell curls superset with 8/10 triceps extensions (try and use the same weight). Rest 60 sec between sets

2 min rest

4 sets 25, cables, triceps extensions superset with biceps curls, 30 sec rest

That's it...

I spend 90 minutes in the game 4/5 days a week. On arm day I keep it short and sweat. Bi's are worked on back days and tris on chest days, shoulder days touch both also, so I do a short, focused day when I do arms.

Give this work out a shot and I guarantee you will grow!!!!

Good luck brother!

You are doing high volume training with your arms 4-5 days/wk! Unless you are a genetic freak like CT, you are overtraining them. Hit em hard directly once a week because they are also getting worked when you do back and chest.

I have also heard the best way to put an inch on your arms is to put an inch on your legs.