A complete periodization of 4 weeks
Explanations of the methods used on certain exercises
A list of alternative exercises to choose from before training
Who is not impressed by biceps that explode through your sleeves? Even for those of you who are not purists, the arms remain an impressive and remarkable intimidation measure for sure.
On the other hand, despite all your efforts, it may be that your arms do not respond particularly well to your current training program. If so, it might be time to switch to specific tools and special methods that will maximally stimulate your arms. The trick is not to add dozens and dozens of sets to your arms workouts, but rather to select methods and exercises that will work to stimulate your muscles effectively, instead of doing tons of unnecessary volume.