I have built my biceps/triceps up to a good size now but I have found it difficult in the last few months to improve on the current size. I use creatine and extra protein etc. Anyone know of a good routine to get them growing again?!
the dogma around this russian muscle training is different than traditional american routines. it will shock your arms back into the mix hopefully. it is working wonders for me-- i do this routine bi-weekly or sometimes weekly. yay ivan drago!
Switch up your exercises...you should always be constantly rotating different exercises for all bodyparts. This causes your muscles to adapt to the change and as a result, grow
Arm size 
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