Best exercise for bicep/tricep hypertrophy

[Synyster06Gates]

In addition to my 5x5 workout, I'm looking to get the most bicep/tricep hypertrophy. Not completely looking to push tons of weight, but I'd like to get more size.

What workouts should I do in addition to my 5x5 and how frequently?

[chazzy1864]

Apparently squats and deadlifts are all you need for biceps.

[ZoranM]

http://forum.bodybuilding.com/search.php

[scottvt]

Eat. You are 148 pounds.

[Hengman]

Check your diet... Second, check your genetics...

Add mass to your triceps and they will become a lot bigger.

[Dr Clay]

Two of my favs are skull crushers for triceps and standing, alternating DB curls for biceps. I'd put EZ bar curls a close 2nd for bi's and v-bar pushdowns next for triceps.

But as mentioned, there's far more to arm growth than doing the best exercises.

Best,

[MWheatley]

http://forum.bodybuilding.com/showth...hp?t=122748931

[DanielBeauchamp]

My Triceps grow tons with weighted Parallel Bar Dips.

[Synyster06Gates]

As of now, for triceps I do overhead tricep extensions and dips, and I do 3x8 BB curls but I feel like that's not enough...

[HawkLifter55]

As of now, for triceps I do overhead tricep extensions and dips, and I do 3x8 BB curls but I feel like that's not enough...

Then do more. All of the responses have been excellent so far.

[fruitopiax]

Tris - Close grip bench press, Dips, Skullcrushers, Cable pushdowns w/ rope
Bis - Chinups, Barbell Curls, Preacher Curls, Hammer Curls

[blazing_hellion]

Just a few things to keep in mind. Flor starters the biceps and triceps are relativly small muscles in comparrison to other such as back legs and chest. therefore they cant take as much of abeating. They are easier to overstrain. Also, they are worked with other mueclee. TriLs with chest, bi's with back. also riLs with shoulders to some extent.

So if your going really hard on chest back and shoulders then your bi/tris are alredy getting a lot of stimulation so concider that.

Aslo the tricep takes up 2/3 of your upper arm, assuming there not out or proportion. If you work on getting your tri's bigger then your bicep will appear larger.

my 2 cents.

[rivet0r]

As of now, for triceps I do overhead tricep extensions and dips, and I do 3x8 BB curls but I feel like that's not enough...

If you don't feel your workouts are adequate then try something else. Don't always fall for this "overtraining" nonsense which gets blown out of proportion as well. I find CGBP for triceps can do wonders with proper form, and also some heavy bb curls with a tad bit of momentum to keep the pressure off the tendons from the beginning range of motion. I'm sure I'll get people disagreeing on the form, but to each their own. Heavy weight stimulates muscle fibers, and too strict on heavy curls can really hurt your joints/tendons.. my personal thoughts.

And more importantly, aside from exercises and workouts themselves.. food and time, period.

[J-Cubed]

Triceps- Close-grip bench press, weighted dips, tricep extensions w/ dumbbell
Biceps- Close-grip curls, preacher curls

[tinman15]

In addition to my 5x5 workout, I'm looking to get the most bicep/tricep hypertrophy. Not completely looking to push tons of weight, but I'd like to get more size.

What workouts should I do in addition to my 5x5 and how frequently?

i've found dips and close grip bench to be best for triceps although my medial head is probably one of my largest weakness from lack of isolation exercises...

I think biceps are heavily dependent on anatomy.

[Aric.Gant]

I've only tried it once but reverse close grip bench press killed my tri's.

[Ironlife]

Heavy weighted dips, and close grip chin ups for me.

[Juggernaut33]

For bis I like barbell curls and for tri mass I like overhead extensions.