1) bigger arms is more a matter of training than a matter of calories.

2) the less exercises you will do the bigger your arms will get.

3) the more exercises of the "less exercises" done correctly, the bigger your arms will continue to get.

4) work heavy but only as heavy as you can go correctly! work to failure! it might be 12 reps or 9 reps or 6 reps as long as muscle fails.

5) 2 sets each exercise/ 3exercises bicep ans 3exercises triceps. all 6 done in the same workout session.

6) i suggest following routine: monday-arms/tuesday-legs/wed off/thursday-back/friday-chest and shoulders/ sat-sun off

7) training should never be longer than 50-60 min (including warm up and or ab work)

high intensity

9) i find machine work to be better when stuck. combine machines and free weights.

10) exercises are all good and have their place as long as you do them right!

11) always flex in the mirror no matter what others think of you.

*if hormones are being used and/or arms are already 20 inches,, the strategy can be changed some (weights/sets) i would still keep it more or less the same. SIMPLICITY is the word.