what do you think is the best arm routine for hypertrophy?

[rippedtrojan]

well?

 

[needsize]

stick with the haevy compound exercises, my fav's are:
bi's
standing barbell curls
incline dumbell curls
preacher

tri's
close grip bench
weighted dips
skull crushers

That's basically the routine that put the last 2" on my arms

 

[louden_swain]

stick with the haevy compound exercises, my fav's are:
bi's
standing barbell curls
incline dumbell curls
preacher

tri's
close grip bench
weighted dips
skull crushers

That's basically the routine that put the last 2" on my arms

Man Needsize!! You and I follow the exact same routine. It looks like we are both interested in strength and mass building.

 

[needsize]

Man Needsize!! You and I follow the exact same routine. It looks like we are both interested in strength and mass building.

is there anything else?????

 

[louden_swain]

is there anything else?????

Not for me !! It seems that a lot of trainers are wanting to cut up and pump the muscles instead of pounding them with heavy weights and basic movements. Its sad how many people I see on the cables these days.

 

[Welsh power house]

Bigger arms????

Stick to a total body routine 3 times a week, thats when i put on the most size.

Squats
Deads
Barbell rows
Bench press
Military press
Dips
Barbell curls

Do something like the above 3 times a week.....all compound mass/strength builders that are sure to add size to the hardest of hard gainers..........i am a firm believer in basics are best and that to increase one part of your body, you have to increase all of it!!!! Direct curls and tricep work is ok for bringing out cuts but if you want to add some serious size do the above.

Give that routine a try for 6 weeks, you will be very pleased witht he results!!!!!!

I was. Good luck bro........keep eating!

 

[Vortexx]

train biceps and triceps on same day

If u can workout twice a day, you can use both a basic power routine and a more targetting volume routine, behold:


MORNING (oldskool 5 * 5 routine)
biceps

5 * 5 reps , choose one exercise to use for 6 sessions to really see gains in strength:
- barbell curl
- weighted pullups

2 warmup sets, 3 all out sets, rest 3 minutes between sets

triceps

5 * 5, choose one exercise to use for 6 sessions to really see gains in strength:
- weighted dip
- close grip benchpress
- pushdown with V shaped bar
-JM press
- floor press
- board press
- Tate press


EVENING (German volume training)
biceps

10 * 10 , choose one random exercise out of this list EVERY workout to shock it from every angle, the volume will do the work for you...:
- seated alternate dumbell curl
- incline dumbell curl
- cable curl to head
- scott curl (barbell , dumbell, cable)

1 minute rest between biceps sets

- 1 * 10 biceps exercise, 60 seconds rest
- 1 * 10 biceps exercise, 60 seconds rest
etc...

or, take only 30 seconds rest and screw hit biceps/triceps as follows...:

- 1 * 10 biceps exercise, 30 seconds rest
- 1 * 10 triceps exercise, 30 seconds rest
- 1 * 10 biceps exercise, 30 seconds rest
- 1 * 10 triceps exercise, 30 seconds rest
etc...


triceps

10 * 10, choose one EVERY workout
- pushdown with straight bar
- skullcrushers supersetted with close grip benchpress
- one arm dumbell lying french press
- slow dips between benches
- cable kickbacks
- overhead extension (barbell, dumbell , Y-cable)

After 6 sessions, you change the raw power exercise for both biceps and triceps and ALSO you train the next 6 session
triceps first followed by biceps.... Thes tiny adjustments will provide the necessary stimulation.

 

[Y_lifter]

For me......

Get a Barbell
Find a Wall
Put your Back up against the wall and heels almost touching the wall shoulder width...
Start with the bar touching your thighs full arm extension Medium wide grip
Bring the bar slowly up all the way and then contract and hold hard at the top.
Slowly lower all the way back down and touch the bar to your thighs.

 

[needsize]

For me......

Get a Barbell
Find a Wall
Put your Back up against the wall and heels almost touching the wall shoulder width...
Start with the bar touching your thighs full arm extension Medium wide grip
Bring the bar slowly up all the way and then contract and hold hard at the top.
Slowly lower all the way back down and touch the bar to your thighs.

That trick with the wall was how I perfected my form years ago, it forces you to do it right, which can be hard on the ego as the weight drops

 

[the People's Champ]

gonna try that out tonite