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Seems I have solved the problem to my no progress... For over ten years I have maintained a 16inch arm size.. Now I'm bigger by an inch.. And I know how I did it.. And did it in just less than 2 months.. I basically cut all other exercises out except abs, legs and just normal push-ups.. Now I do arms 3 times a week.. The thing about it is every time I work out I get that quick pump.. before when I was doing all my workouts like shoulders, chest, back, traps, legs, and abs.. then on the arms day I would feel pretty much nothing in my arms...