DROP SETS DROP SETS DROP SETS....everyone is different but they worked well for me over the years....put like 15's,20's,25's and 30's all in a line and go at each weight (8-12 reps) starting from heavy to light....this will have your arms filled with blood like there about to explode and give you an insane pump if you can push through the intense pain of it.....use this along with your basic arm excerices, maintian good from and squeeze the hell out of them at the top and slow negative as you go down and in a couple months I will bet some nice changes will take place....beat of luck to ya bud.....