I’m no bodybuilder and don’t do any juice anymore last time was 13-14 years ago.training arms is an obsession of mine I am 6’1.5” 238 this morning and left arm is 21.25” not ripped but bicep vein is visible and so is horseshoe.Heavy ass hammers and barbell curls,heavy narrow grips and dips.Also try doing arms 1,2,3 times a week then train them every day for a while then once every 10 days also try which taco highly recommends the feeders as I believe they work just my joints couldn’t handle it.I eat what I want most the time and don’t care to be ripped or have a 6 pack just like big arms with a visible bi vein and horseshoe,obviously if I got really lean I would lose size but I have no plans to do so.My arms were 20” before starting any juice at 21 and went to 22 cold at 250-260 and since no juice for a long time they fluctuate between 20.5”-21.5” depending on weight 225-245.
My current arm routine which I think is the best arm routine is
Superset 3 rope pressdowns with 3 seated 2 arm straight up dumbbell curls.50s,60s,70s
Superset 3 dips with 2 arm dumbbell incline curls straight up.40s,50s,60s
Superset 3 skulls with 2 arm dumbbell spider curls supinating.40s,45s,50s
4 sets of seated hammers 70,80,90,100s
4 sets of ngb 225,275,315,315. These weights were used at most recent arm workout sometimes heavier and sometimes lighter.
I take every set to failure.reps between 3-100.
I take a scoop of beer root powder an hour before and the pump is retarded usually pump to 22-22.25”.
40 years old and love training arms.
Just my .02
I imagine a ripped 20” arm will take some juice or extreme genetics.Unless competing fuck drugs.