Go back and read the stickies in the training section. You want to stick with compound movements, i.e deadlifts, squats, bench press. As you grow, so will your arms. At your size you really don't have to do any direct arm work.

why do people ask questions like this? Go to "bodybuilding.com" and do some research for yourself.....

And no, 12" is a joke no matter what weight

wtf you have to train your arms for them to grow if you dont train your arms then youll look stupid thats the only thing i disagree with all the powerlifters. do bicep curls and some alternate db curls and hammer curls, for tris do close grip benches for thick tris, pushdowns, bench dips with 45 lb plates to get ya started. but u do have to train your arms from the day one or youll be behind. no disrespect to the powerlifters or former powerlifters but thats my 22 inch arm saying you need to train arms. well 20 inches as 2 inches is syntherol oil. but still. but iam not beating a dead horse hear thats the end of my opinion.

why do people ask questions like this? Go to "bodybuilding.com" and do some research for yourself.....

And no, 12" is a joke no matter what weight

wtf you have to train your arms for them to grow if you dont train your arms then youll look stupid thats the only thing i disagree with all the powerlifters. do bicep curls and some alternate db curls and hammer curls, for tris do close grip benches for thick tris, pushdowns, bench dips with 45 lb plates to get ya started. but u do have to train your arms from the day one or youll be behind. no disrespect to the powerlifters or former powerlifters but thats my 22 inch arm saying you need to train arms. well 20 inches as 2 inches is syntherol oil. but still. but iam not beating a dead horse hear thats the end of my opinion.

I agree 100% at your level, but this kid has 12 inch arms. He's a few years away from needing a lot of isolation work. I need to isolate if I'm going to progress much beyond my current 18-19 inch level, but I still do my compound work first and finish off with the isolation stuff. I just think too many young kids come into the gym expecting size from tricep extensions and bicep curls. Deadlifting and squatting along with cleans, bench press and overhead presses will do more to build a muscular foundation than anything else. Once they learn these basics, I have no problem with a bit of isolation work. Guess my powerlifting bias is showing...

wtf you have to train your arms for them to grow if you dont train your arms then youll look stupid thats the only thing i disagree with all the powerlifters. do bicep curls and some alternate db curls and hammer curls, for tris do close grip benches for thick tris, pushdowns, bench dips with 45 lb plates to get ya started. but u do have to train your arms from the day one or youll be behind. no disrespect to the powerlifters or former powerlifters but thats my 22 inch arm saying you need to train arms. well 20 inches as 2 inches is syntherol oil. but still. but iam not beating a dead horse hear thats the end of my opinion.

i say that i started training and had 11 inch arms, but buy 2 yrs all natural until 25 yrs old i had 14 inches, so at 15 i had 14 inch arms. yes i do see mdr your bias coming through but hey i learned alot today on the powermovements, i think they have there place for sure in bbing. but mdr if you concentrated more on your arms than your powerlifting style i think 21 inches isnt outta the question bro. if ur going ifbb pro soon you got to stop training like a powerlifter but, as i said it does have its place in the bbing circuit. but thats why probably all these guys on here that powerlift can iam sure do alot more weight than i but i never trained to do that. its like if your RN like me and you no how to give slin in a hospital setting then u try it on the bbing seen your RN degree means shit as mine does when ity comes to bbing, powerlifting. mdr think like a bber and not a powerlifter bro. as ull see the difference also. well look at flathead he can bench press 645lbs thats way outta my league, i can get with a suit only 495 x 1 rep. as i seen your pictures mdr your a very big boy and you have wat it takes size wise to make pro ifbb. i mean your big . but so it depends on wat you want a 700lb bp or a 500bp with all the artistry behind all that muscle.

1 stone = 14 pounds

+1 to this advice.

Shit, i don't need to do any direct arm work and im over 3 stone heavier than him, lol.

Is that a real fucking British unit of measurement? Or slang?

wtf you have to train your arms for them to grow if you dont train your arms then youll look stupid thats the only thing i disagree with all the powerlifters. do bicep curls and some alternate db curls and hammer curls, for tris do close grip benches for thick tris, pushdowns, bench dips with 45 lb plates to get ya started. but u do have to train your arms from the day one or youll be behind. no disrespect to the powerlifters or former powerlifters but thats my 22 inch arm saying you need to train arms. well 20 inches as 2 inches is syntherol oil. but still. but iam not beating a dead horse hear thats the end of my opinion.

i say that i started training and had 11 inch arms, but buy 2 yrs all natural until 25 yrs old i had 14 inches, so at 15 i had 14 inch arms. yes i do see mdr your bias coming through but hey i learned alot today on the powermovements, i think they have there place for sure in bbing. but mdr if you concentrated more on your arms than your powerlifting style i think 21 inches isnt outta the question bro. if ur going ifbb pro soon you got to stop training like a powerlifter but, as i said it does have its place in the bbing circuit. but thats why probably all these guys on here that powerlift can iam sure do alot more weight than i but i never trained to do that. its like if your RN like me and you no how to give slin in a hospital setting then u try it on the bbing seen your RN degree means shit as mine does when ity comes to bbing, powerlifting. mdr think like a bber and not a powerlifter bro. as ull see the difference also. well look at flathead he can bench press 645lbs thats way outta my league, i can get with a suit only 495 x 1 rep. as i seen your pictures mdr your a very big boy and you have wat it takes size wise to make pro ifbb. i mean your big . but so it depends on wat you want a 700lb bp or a 500bp with all the artistry behind all that muscle.