Want big arms? of course you do, here a quick run down of effective
techs that will work to build great arms

Use the straight bar not the e-z bar for curls- reason- the straight
bar fully supinates (turns the palm upwards)the biceps, giving you
better muscle contraction at the top of the movement. Ez bar curls
turn off the biceps slightly.

To produce more arm thickness do hammer curls- Hammer curls work the
brachiallis (probably wrong spelling) which underlies the bieps.
Thickening this area will push the biceps upwards causing a better
peak, and giving more depth to the overall upper arm.

Use chin ups or reverse grip pulldown to overload after doing barbell
or dumbbell curls- use the strength of your back and shoulders to take
your arms to a greater level of fatigue.

When performing triceps pushdowns lean forward and bring the bar to
your forhead. bringing the bar up to the forehead places more stress
on the long head of the triceps, the meatiest portion of the triceps.

Use weighted dips, close grip bench press or barbell pullover and
press after performing the triceps pushdowns- pre fatigue the arms
then finish them off by using the strength of your chest and shoulders.

Use triple drop sets- arms respond very well to pumping blood into
them to stimulate muscle growth.

Eat, eat, eat

sleep, sleep, sleep

heavy leg work

heavy back work

Sample exercise program for arm size

1. Barbell curl straight bar 2 warm ups 10/ 2 work sets 8-10 reps use
triple drop set on last set
2. Wted chin ups or biceps pulldowns as seen in my book 12 weeks to
beach body abs 2 sets 8-10 reps (if you can do more add weight)
3. Dumbbell hammer curls 2 sets 8-10
4. Triceps pushdown 1 warm up 12/ 2 work sets 6-10 triple drop set on
last set
5. Wted dips 2-3 sets 6-10