Thread: Need bigger biceps

I would think that muscle shape is purely genetics and that no exercises can change the actual shape of a muscle, just its size.

Build Bigger Biceps In 3 Easy Steps!

Originally Posted by shiznit2169

Build Bigger Biceps In 3 Easy Steps!

I was looking for a few exercises I could do to get mass around my biceps and get that wide look. I was thinking hammers and such, but I wanted expert advice. thanks anyways.

I currently do hammers but I just started them a couple weeks ago and my goals are different, so I can't really say much about them except that I've been making strength gains with them. I know that doesn't really help, but hey, they're still fun to do.

Originally Posted by dAMvN

I have this problem, the peak of my biceps are pretty big but i'm very unhappy with the sides of my biceps. There thin and not very cut. I was wondering if you guys could tell me a few exercises I could do in order to make my biceps thicker and wider.

you can not target a specific area of the bicep as the muscle grows as a whole. you are light for your height, I would concentrate on heavy compound exercises

Originally Posted by dAMvN

I have this problem, the peak of my biceps are pretty big but i'm very unhappy with the sides of my biceps. There thin and not very cut. I was wondering if you guys could tell me a few exercises I could do in order to make my biceps thicker and wider.

Work on the Width of Biceps.
Do Barbell Curls with a wide-grip and short-grip. That will work on both side of the Bicep. Do 3-4 sets of each, 8-12 reps.

Also do Barbell Cheat Curls. Do about 120-130% of your 1-RM and lean over a bit and force the weight up. This will add plenty of Mass onto your Biceps. Do about 3-4 sets of these too, 8-12 reps.

try hammer curls , and my favorite.. start with your palms facing your sides (or even towards the rear) on bicep curls and rotate your wrist as you bring the dumbells up, and at the top of the movement, have your pinky turned in a wee bit really contracting hard. this added a ton of width to my previously skinny arms, back in the day.

Wide and narrow grip on a straight bar and concentrate on form. With form comes strength, with strength comes size. Try an incline bench at 30 to 45 degrees, start with your palms facing back and turn your han as you curl it up trying to touch your pinky to your shoulder at the top. And don't forget precher curls utilizing negatives.

Get yourself another 100 pounds of bodyweight and they will be thicker.

I'm happy with the body I got If not go to the hospital and ask all dem girls with broken necks

Originally Posted by dAMvN

I'm happy with the body I got

that is good. but you also have to remember that you can't expect your muscles to continually grow with out gaining mass all over the body. if you concentrate on compound movements you will never have problems with the size of your biceps.

For your bicep problem I like doing Rope Hammer Curls and Incline Hammer Curls I'd do 3-4 sets each 5-10reps.

Originally Posted by dAMvN

I'm happy with the body I got

Then quit complaining about your biceps They wont get thick until they get bigger, for someone my height and build I dont think I'd feel that they were thick until I had 22s.

Hey Mudge you seem to have nice peak on the biceps. Do you have the genetics or do you feel it was from hard work

Originally Posted by Mudge

Then quit complaining about your biceps They wont get thick until they get bigger, for someone my height and build I dont think I'd feel that they were thick until I had 22s.

I couldn't complain about them, its just genetics. I had peaks when I had tiny little 14 inchers as a freshman in highschool. I also notice the peaks show a lot better when I am leaner rather than heavier and softer.

Now if I only had genetics for size, ha.

Im 16 wheigh 168/170 fluctautes between the week. My biceps in my opinion are nice .They hay a nice peak but now im trying to get more mass and make them wider. I mean they are nice for my age and i used to be thin to a bone i mean i was able to wrap a hand around it easily now only half a hanf goes around it this was all in 1 years. O yea my question . Should one work out the same mucle group if the burning sensation of the prior work out uis still there?

Originally Posted by 17truage

Im 16 wheigh 168/170 fluctautes between the week. My biceps in my opinion are nice .They hay a nice peak but now im trying to get more mass and make them wider. I mean they are nice for my age and i used to be thin to a bone i mean i was able to wrap a hand around it easily now only half a hanf goes around it this was all in 1 years. O yea my question . Should one work out the same mucle group if the burning sensation of the prior work out uis still there?

probably not.

www.exrx.net

nuff said.

Originally Posted by Peaked_18

Work on the Width of Biceps.
Do Barbell Curls with a wide-grip and short-grip. That will work on both side of the Bicep. Do 3-4 sets of each, 8-12 reps.

Also do Barbell Cheat Curls. Do about 120-130% of your 1-RM and lean over a bit and force the weight up. This will add plenty of Mass onto your Biceps. Do about 3-4 sets of these too, 8-12 reps.

Definitely wide-grip and close grip. Although the bicep is one muscle it is comprised of an inner/medial head (short head) and an outer/lateral head (long head). Performing a narrow grip barbell curl will work the outer head and a wide grip will work the inner head. Try pyramiding. Also, single arm bicep curls performed with precise form can really develop the long head and with very low weight when performed with precision. In the July 2005 issue of Fitness RX Fitness for Men, there is an excellent demonstration of the one arm cable curl. To show growth, evaluate what muscle fibers you are currently working most. Mixing up your routine during the same workout ie: high reps low weight and high weight low reps, can speed up growth. You want to be sure to hit slow and fast twitch fibers. Good luck. I hope this helps.

Do some twisting bicep curls too, the biceps brachii flexes the elbow joint and supinates the forearm so you need this movement to fully develop it.

Zottman curls, I used to like those.

Originally Posted by Mudge

Zottman curls, I used to like those.

What are they...please explain it to me....use small words.

Originally Posted by dAMvN

I have this problem, the peak of my biceps are pretty big but i'm very unhappy with the sides of my biceps. There thin and not very cut. I was wondering if you guys could tell me a few exercises I could do in order to make my biceps thicker and wider.

Make Straight-bar Barbell Curls you're main focus!!! 3-4 sets of 10,10,8,6 reps with a dropset on the final set... Flex hard for 30 secs. after each set. and stretch those puppies out when finished.

My guns are illegal in all 50 states so believe me this is the way to go! That's why I can't post any pics you know...

Originally Posted by ForemanRules

What are they...please explain it to me....use small words.

I assume you were describing them, or close to them, but here goes.

Starting from a hammer position, you rotate the wrist into a full supinated curl position, then rotate the wrist into a pronated curl while lowering the weight to the resting position.

I honestly haven't done these regularly in probably about 10 years, lots of work on the wrist so I did them slowly and with lighter weights.

Originally Posted by Mudge

I assume you were describing them, or close to them, but here goes.

Starting from a hammer position, you rotate the wrist into a full supinated curl position, then rotate the wrist into a pronated curl while lowering the weight to the resting position.

I honestly haven't done these regularly in probably about 10 years, lots of work on the wrist so I did them slowly and with lighter weights.

That is what I was talking about...but I never knew the actual name of the exercise.

http://www.weightliftingdiscussion.com/zottman.html

Pure genetics but you can influence it a little I think. There are tons of sites whith information about biceps training. I made a website about the biceps but I don't want to spam this form and create a link. This is my first post. pm me if you want to visit this Biceps website.

Mudge had good advice about the weight...

Bro, best advice as long as you are training them hard and right is that the thickness will come with an increase in overall mass and weight.

You can train and train those bis with all kinds of different movements, but if you arn't in a calorie surplus (except maybe noob gains) and gaining good lean mass they will not thicken up...

Good luck...