Hi /fit/ intermediate lifter here (I'd say) I am mostly

Curl you fucking faggot

do curls

>>39416475
english plz

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I have the smae problem as OP except I'm not a faggot in the leg department, problem is that I'm applying same principles that I use for strength for my arms, therefore not much hypertrophy.

I need one of you curlbros to give me an arm routine for hypertrophy.

>>39416729
bump for interest

>>39416729
this

>>39416976
Isolate long head,short head and brachiallisis 3x12 on each

>>39417090
Same on tricep long head, short head and lateral head

>>39417090
how do you work that into a regular 3 days a week full body ?

>>39417101
Ad extra day

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>>39417108
wiat.

a day of only doing biceps?

sooo i go monday, wednesday and friday and then one random restday i go to the gym and murder my arms 1 time a week?

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>>39417108
Works for me

>>39417142
Biceps and triceps yes maybe little shoulders

>>39417147
Im this guy

>>39417147
could you post your week schedule? like when you do the arms between your full bodys?

biceps have a very high maximum recoverable volume, and are very fatigue resistant

instead of hitting them 1x a week, hit them literally every single time you train

https://www.instagram.com/p/BDoL2JWrGGL/?hl=en

some advice from Mike Israetel who should be one of your go-to sources for hypertrophy advice

so if you train 3x a week, do 3x10 of hammer curls or barbell curls at the end of each session and watch your arms blow up

>>39417178
I go monday wednesday friday (no curls or tricep extensions ) saturday (arms and shouldrers, ot laggin muscle group)

>>39417193
He's body isn't even impressive and he has acne on chest
>roiding for this

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>>39417193
>taking advice from this guy?

>>39417211
he's literally and unironically a bodybuilder, he's just not in competition shape there

and it doesn't matter what he looks like, what matters is his base of knowledge and experience

>>39416475
>he fell for the >curls meme meme

>>39417225
He looks like fucking faggot
CHAD only isolates arms once week and still looks better than HIM