Around 2 months ago I bought a new bench for weights, on top of that I bought the two bars a curl, and a straight and a load of weights. From this I have been working out twice a week concentrating mainly around the arms occasionally the stomach. Over a few months I have seen diffrence but very little I want my arms to be able to show muscle naturally with out me having to tence which sort of technique is the best for bulking triceps and biceps good enough to show muscle without having to tence should I buy some dumbbells or change from my 4 sets of 10 reps every 3 days? Any advice thanks