For the biceps We used to do curls with a 45 lb. bench press bar with as much weight that your first set you fail at 8 reps.then do what we called stripping.You load the bar with 5 lb. or 10 lb. weights and each set you have a friend strip off one plate while holding the bar then do another set til fail (should be 6 ) and so on until you can't lift the bar then get your friend to help just enough to keep it moving.You will have the mother of all pumps if you put all you have into it! Do that once every three weeks and you will grow.