.

Do you compete in bodybuilding or plan on competing?

I see.

I mean if you're not competing or anything then you probably already know what to do - hit the muscle groups and get the right nutrition and the growth will be there over time. Maybe try layering in upper arms as assistance work in every workout and see if that's getting you the results you want after a few months. You probably know this already too, but if you have short bellies and long tendons then it's probably going to take steroids and HGH to push the aesthetic any further.

I’ve done everything. They get worked a good bit when I hit my back with rows and chin ups but I do hit them directly with incline curls, preacher curls, hammer curls, cable curls, pushdowns, overhead extensions, weighted dips, etc. In the past I had an arm day but that didn’t seem to help at all. I’ve tried high reps and currently 8-10 reps focusing on progressive overload. I recently watched a video from Jeff where he advocated for heavier movements in the 4-8 rep range so I may try that out. He says that biceps have a lot of type 2 fibers and respond well to that rep range.

I’m not worried about a pump either. I rarely get pumps and that never equates to growth for me in the past. I could do 20 reps of cable crossovers and get a good pump but that’s not doing me much good in the growth department.

Most of my body has always responded well to progressive overload in the 8-12 rep range(This is also proof that my diet is in check.)But bi’s and tri’s just seem like they don’t want to grow anymore.

Buy gymnastics rings, do pelican curls.

Whew, that was easy.

ETA: Also supinated skin the cats. Just know your limits and you won’t tear the tendon

Jeff Nippard and Jeremy Either are both garbage

What makes you say that?

So there are a couple different things to do.

But overall you are going to have to find the exercises that work for your specific body and get strong as frick on them.

But some other things you can do

1) change the compound movements to focus on arms for 8-12 weeks. I.e. sub bench for close grip bench, press for high incline close grip, second chest exercise as reverse grip bench on the Smith, second shoulder movement as weighted dips.

For back do weighted chins or neutral grip chins, underhanded rows etc

2) start doing heavy weighted chins and rope climbs

3) start doing frequency method chins

4) BFR training. Blood flow restriction training is going to be the easiest and fastest way to bring up the arms.

5) frequency, frequency, frequency

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I have less than ideal calves(high)and upper arms.

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Here is one method, might be a little dangerous.

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4) BFR training. Blood flow restriction training is going to be the easiest and fastest way to bring up the arms. 

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This is a good recommendation. It tends to be something few people have tried and is quick, easy and has a decent scientific backing.

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farmers walks

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This. Doesn't seem like it would do a lot for biceps but it does. Also weighted pullups. Lots of them.