IFBB pro Omar Deckard gives up some of the secrets he used to build his stage-worthy bis and tris. (Hint: It's really nothing fancy.)
Something that people overlook is stretching. You should stretch to make sure your muscle bellies can extend, fill with more blood and grow. Once I plateaued and started stretching my calves, for example, I found that growth in them came a little easier.
Make sure you pay attention to diet, rest and recovery; it's not all about what you do in the gym. You have to train your arms, sure, but you need to eat the proper foods after training to maximize your growth. Don't eat to feed your belly—eat to feed your muscles.
Don't overcomplicate your routine with too many movements and intensity techniques. I stick to basic mass-building exercises and rep ranges, although I superset occasionally to turn things up a notch.
Exercise Sets Reps
Seated Alternating Dumbbell Curl 4 ¹ 10
Standing EZ-Bar Curl 3—4 6—8
Concentration Curl 3—4 8—10
Rope Pressdown 4 ² 20—30
Seated Overhead Dumbbell Extension 4 6—8
Lying Triceps Extension 3 8—12
¹ Omar uses the first two sets as warm-ups.
² He often "pumps" out reps on the first two sets, using a short, quick range of motion to warm up for the next two high-rep working sets at a heavier weight.
:
http://www.muscleandfitness.com/workouts/arms-exercises/6-tips-decked-out-arms/slide/2
