Have to check your ego at the door and not go for heavy weights that are not in good form. I used to move serious weight, but my form was way off, and my bis did not grow a 1/4 of an inch. I started to drop the weight control the movement and boost up my intensity and they started to grow. The best exercise that I found the best burn from was to run the rack dumbell curls. By the time you get to that last weight your arms are on fire.