I know most of you lil guys are lifting so you can get "toned" and "big arms" and such... you want that men's health model look.... So, you go to the gym, and you bust preacher curls, alternate DB curls, hammer curls, reverse curls, wrist curls... 3 sets of each. Lemme give you guys a reality check. Biceps and Triceps arre only making up like 7-8% of your total body musculature. What's that mean??? Those curls and tricep kickbacks aren't gonna do crap for your body bro. Your body's just gonna be like, "oh... what's this?? *yawn* looks like i'm doing some little movements..." Definitely not a message to tell your body to grow. What do you need then?? Well, you need to hit your body hard... tell it that you're gonna put on some serious mass. It's gonna take you 15 -30 lbs of muscle added to your frame to get your arms to grow an inch. That's a lot, and that added around your whole body will really make a difference. You're 5'10" and 170 w/ 15" arms??? You're not gonna hit 16" arms till 200 lbs buddy. So how do you get there?? Let's send that message to get your body growing. Bust 70-80% of your musculature in big movements, squats.... deads..... this will release all kinds of shyt and make your body go "damn... I need to add some mass." Give your body the food it needs to build, and do the big exercises, and you'll grow. Simple as that.