I'm having the damnedest time getting my arms big. As of now they measure 14 1/2" cold. I train them hard, but they don't want to get bigger.
I'm focusing on my triceps to get my arm circumference up. I'm sure my diet is right (4000 calories a day at 35/45/20% split). My triceps routine looks something like this:
Close-grip bench press, 3-4 sets
Weighted dips, 3-4 sets (failure on last one or two sets)
Skull crushers, 3 sets
Rope extensions or pushdown, 3 sets
I get a good burn from this, but not too much of a pump.
Part of my problem I think is that my arms are ridiculously long (31" from shoulder to fingertips). Still, I think I should be getting a better response.
Height - 6' 6"
Weight - 197
BF% - 12% (estimated)