Just to further the talk on arms, I just watched this Kai Greene video.
Did my arm workout, and followed the advice. Damn is all I can say....
I'm usually bicep curling 50lbs after 4 sets of chin ups, but doing that squeezing and contracting method (and I'm talking about hard squeezes), 25lbs dumbbells feel like 100lbs.
I think this is a much better method of adding mass to you arms instead of going reasonably heavy. Obviously not so heavy that you start swinging, which you see a lot of people do in the gym.