I haven't read the thread. Here is some things I have put together which have transformed my arms.
#1 Understand the function of the biceps vs brachialis and understand the value of each.
#2 Know the exercises to work three positions of flexion for your biceps- midrange, stretch and peak contraction.
#3 Know your biceps fiber makeup.
Once you know the above, then you construct a routine based on needs.
For example, right now I am focusing a lot on working my brachialis. If your biceps themselves are big but your upper arm is small, chances are your brachialis is underdeveloped. Look at Ronnie or Phi Heath, each has amazing biceps BUT their amazingness is due in large part to well developed Brachialis. Reason being, a huge brachi will push your biceps up!!! Same thing with calves, you do seated calf raises because your soleus muscle sits UNDERNEATH your gastroc. So, doing seated calf raises does not develop your gastroc it just makes it LOOK MUCH BETTER. You need a well developed brachialis much like you need a well developed soleus.
Getting your brachialis to fire can be tough if it's weak. Here is a tip- your arms and your legs are very similar in form and function-in order to get your brachi to fire you need to take biceps largely out of the movement. To do this you need your upper arm above/behind your head. Behind the head cable curls, behind head spider bench curls and cable crossover curls work best here.
It is easy to mistake forearm developing movements like hammers for being something that develops your brachialis but this is false. When doing hammers your forearms and biceps are prime movers.
Anyway, I am tired. Moving on. Hitting biceps requires 3 movements- 1 for midrange, 1 for stretch and 1 for peak contraction. Midrange is like barbell curls, stretch is any type of curl for biceps which allows your arms to cross the plane of your body (think incline db curls) peak contraction is like standing unsupported concentration curls.
Trick to training your positions of flexion is to accentuate what each exercise is best at. Meaning, barbell curls heave that fucking weight up, explosive but controlled (specially on the negative). Stretch make sure you get a full stretch and a "bounce" at the bottom to engage the myotatic reflex (similar to a baseball pitcher, when throwing the ball, he will jerk his arm back just before the forward movement which launches the ball) and peak contraction, well hold the contraction for a spit second.
You might recognize this routine- it happens to be what Arnold built his biceps with. The trick is to objectively look at your arms and decide if your brachi needs work or not. If so work them first, if not work them after biceps but ALWAYS do some work for your brachialis.
Triceps have three heads but you can really only work 2 with emphasis. For the most part I just do the three POF for them- Pushdowns or ez bar skull crushers, then something behind the head for stretch and some type of cable curl or kickback for peak contraction. Simple.
Here is a GREAT GREAT GREAT video series explaining what I was saying about biceps vs brachialis, though Scott makes no mention to POF training (imagine he'd want to be paid for that info, it is quite rare. I paid good money for a video series back in the day explaining all of it).
Watch all the video's but arm training begins on video 8 I am pretty sure.
There you have it- work your brachialis apart from biceps but work it equally, hit the 3 positions of flexion for bi's and tri's, keep volume minimal and intensity high and you will get the biggest arms your genetics will allow.
Either that or just mega dose steroids like gh15 keeps telling you...I prefer to grow through training my ass off, but that's just me. Steroids are a tool, no more no less. They should never take the place of intelligent intense training imho....
