1) Include a lot of close grip chin ups and dips in your workout program. 2) Never go ultra heavy on curls or direct triceps work unless you want screwed up elbows. 3) If you already have tricky elbows I’d recommend some neoprene elbow sleeves when training arms directly. 4) Get a massive pump. That’s more important than moving big weight when it comes to direct arm training. 5) Let your bench and overhead presses take care of the heavy loading for triceps. Then pump on pushdowns and extensions for higher reps with low rest periods. 6) Consider training biceps… continue reading.