I'll have to check out mountain dog just for something new to try.
There's a lot to it. I'd have to see your lifting mechanics for starters.
The order of exercises I've found is also a huge growth factor. Mass move, fascia stretching or stretch move, finished with a max contraction/isolation move. Must be done in that order for maximum results. Called positions of flexion.
I've found any program gets stale. I have like 3-4 bicep routines. I'll stick with one for 2-3 weeks then switch.
Hit it from many angles esp hammer curls. They give the arms great 3d look from Side profile.
A great sample routine I can give is 3-4 sets seated preacher bench. U can switch up ez curl bar or straight and vary grips from to time.
Go to rock bottom on each rep and I do mean rock bottom! 8-12 reps and it u wanna do a heavy week with spotter 6-8 reps. Do half reps from the top of the movement above midway down and keep pumping those guns to failure.
Next up seated DB hammer curls on incline bench. Go to bottom get that streeeetch! Sometimes I'll do reps one arm at a time to failure then switch arms. Saw Phil Heath do them like that. Great pump!! 2-3 sets
Finish with concentration curls, spider curls, flat side of preacher bench, or elbows overhead high cable bicep curls behind head(Larry Scott style!) 3 sets 8-12 reps squeeze as hard as possible at top. If using DB then use free hand to help Squeeze.
That's one of my favs of mine and works great. I have 2 more if u get bored with that! One I nicknamed the Larry Scott routine of pure pain. The other is a 4-5 move giant set circuit.
All work great but I always switch after time.
Enjoy and good luck!
