What exercises can I do for hypertrophy in my arms?

[leanmachine22]

I have an EZ curl bar with up to 360lbs of weight in plates, 2x20lbs dumbbells. and 2x30lbs dumbbells.

Could someone so kindly give me advice on what rep scheme to do for hypertrophy?
Thanks!

[iGoHam]

I have an EZ curl bar with up to 360lbs of weight in plates, 2x20lbs dumbbells. and 2x30lbs dumbbells.

Could someone so kindly give me advice on what rep scheme to do for hyper trophy?
Thanks!

3x8 heavy weight

/thread

[leanmachine22]

3x8 heavy weight

/thread

Thanks for the rep scheme, now do you have any tips on what exercises I should be doing?

[iGoHam]

Thanks for the rep scheme, now do you have any tips on what exercises I should be doing?

sure.

Im not sure how effective it would be

since I do my bi's after a back workout and i do my tri's after a chest workout BUT.


3x8 regular preacher curls
3x8 close grip curls
3x6 hammer curls with dumbbells

then a set to failure maybe?

make sure u dont have much rest between sets though


standing tricep extension
3x8
skull crushers
3x8
close grip bench
3x6

[maxhyp]

Thanks for the rep scheme, now do you have any tips on what exercises I should be doing?

I usually do something along these lines

Triceps
Close Grip Bench Press
Dips
Skullcrushers
Tricep Pushdowns

Biceps
Dumbbell Hammer Curls
Barbell Curl
Chin Ups
Close grip pulldown

[iGoHam]

I usually do something along these lines



Biceps

Close grip pulldown

uhhh?

[maxhyp]

uhhh?

Yeah it primarily works the lats but it works well for biceps at the same time.

[JOSEF RAKICH]

Thanks for the rep scheme, now do you have any tips on what exercises I should be doing?

Try this routine sometime, doubt you will be able to move your arms properally afterwards.

David Henery - High octane arm workout.



Giant sets are performed in cycles. One cycle consists of performing one set of each bicep exercise back-to-back without rest. Once the cycle is completed take a 5-7 minute rest and repeat the same cycle 2 more times then move onto your triceps. Give each set everything you got untill failure.

You can relly use any 3 exercises for the muscle group and use them back-to-back for 1 giant set but here are some examples:

Biceps

- Seated dumbell curls x 10
- Machine preacher curls x 10
- Barbell curls x 10

Triceps

- Close grip bench press x 10
- Over head dumbell extension x 10
- Push downs x 10

Good luck on trying to down your protein shake after this i struggled just to lift it up into my mouth. Not to mention i got PEMS from this, it was probally the worst i have ever had, feels good man.

I do this about once per month to relly shock the arms, and it does exctally that.

[allenlolxD]

David Henery - High octane arm workout.

why does his skin have so many different tones? fail tanning?

[JOSEF RAKICH]

why does his skin have so many different tones? fail tanning?

Muscle seperations, Lighting and possibly use of fake tan as well.