Have you ever tried ascending sets,where you do a warm up set of 10 to 12 reps,always in good form,then the next set add a little more weight for say 10 reps,third set add a little more and do say 8 reps,fourth set add more weight and do 5 to 7 reps,fifth set add weight again and do around 3 reps.After your warm up first set,add enough weight that you have to work on the final 2 to 3 reps pretty hard on each set.By the fifth set you should be really grunting out the 3 or so reps.Always use good form on the lighter sets,but say if you are doing barbell curls,which should be your main biceps exercise,the fourth and fifth sets can incorporate a little,A LITTLE swing,but dont do too many cheat reps overall.If your main purpose is bodybuilding,e.g showy muscle,then stricter reps with a little looseness at higher weights has worked well for me.I built my arms up to 20 inches at their largest,these days at 52 years of age they are 18 qnd a half to 19 inches.I have not used steroids to do this,just strict form and not training arms or anything else more than twice per week.You need to let your body recover then grow.Creatine when it came out,plain old monohydrate,helped me put size on quickly.But be aware it usually takes years to build muscle mass naturally,so be consistent and patient,look at things in the long term.You can also do descending sets,which is done this way:After your heaviest 3 rep set,strip weight off the bar and do say 5 reps,then strip more weight off the bar and do say 7 reps,and so on.If you choose to do both ascending and descending sets in a workout,then train that body part no more than once per week.It is high intensity,which will shock your muscles,and should make you quite sore 24 hours later.This may trigger growth in your stale muscles.You may need to do this type of training for say two of your four workouts per week,it all depends how well you recover.This is an old school routine,simple but effective.I found it worked well for arms.Also incorporate deadlifts,squats,presses into your routine,as you need compound movements such as these to build strength and a solid power base.Be careful and get someone with lots of practical experience to teach you these lifts if you do not already do them,proper form will help protect your lower back from injury.
Dont make the mistake I did at 21 years of age,and over eat constantly.I put on 60 pounds in 5 months this way,sure I added muscle,but I also added a layer of flab which will haunt you the rest of your life.I was rather sheltered and believed the hype in the magazines at the time ,that all you had to do was stuff yourself and lift heavy and you would look like the guys in the magazines.I didnt realise it was the steroids they took with the excess of food that produced the huge muscle gains.Of course there are people who put on muscle quickly without drugs,but unfortunately that is not often the case. Give the ascending sets routine a try if you like,hope this helps.