This is why BFR training is so helpful with biceps...causes similar metabolic damage with light weights as you normally only get with very heavy weights and tricks the body into thinking you lifted much heavier than you did.
The first time I did it, my biceps were so sore afterwards that it felt like I went out and curled my car. Literally couldn't even bend my elbow without my biceps almost spasming.
I've now done bfr about 4 times. The first two sessions absolutely killed me and I felt a deep ache in my arm almost like in the bone. It reminded me of arm the pain you get from arm wrestling.
The past two times i've done it my body responded better to it and the massive pump feels awesome
Taking a lot of the advice in this thread and really assessing my workouts (I keep everything in a spreadsheet) I think hitting my arms directly is perhaps a bit more is necessary. I know soreness is not an indicator of muscular growth necessarily, but rarely would I even have a degree of tenderness in my arms. I think with my routine (full body) the past few months I've not spent enough time focusing on them.
Last two workouts I toned back the super setting I do between my compound lifts to focus on hitting arms/shoulders harder at the end of my workout. I typically do circuit based training but also use weights, this is habitual back from being more of a calisthenics guy and not having much gym equipment. With the super setting I am in or around my peak heartrate for most the workout and by the end I am so spent that I struggle mentally and physically to hit accessories. I think as I've gone up in weight I need to allow my body a bit more rest between compound movement sets.
Here is what I did the past two workouts with no supersetting between compounds
-Jump rope, dynamic stretching, dead hang for 1 minute
Wide grip bench: 5x5
Deadlift: 3x8 (I keep it lighter due to an disk issue)
Bent over row or weighted pull ups: 3x8
Afterwards I go into circuits which I vary depending on how i'm feeling
Skull crushers/Tri extension or dips 3x10
Preacher curl 3x8
Hanging leg raises 3x to failure
Circuit 2 with Bfr bands and light weights which I drop down as needed
Hammer curls to failure x3
Lateral raises to failure x3
calf raises to failure x3
Then I limp out of my dusty garage and pass out. I typically knock this out in under an hour and a half or so