Thread: Bicep thickness

Hammers might help a bit but the best thing you can do is just get bigger.

This is the prob at the moment foreman, ive got back into the running cardio side of things,got a couple of 10k runs coming up and really enjoying training out on the road. I have stopped taking my protein shakes whilst doing this but still lift weights 4/5 times a week.

Gotta work those type IIb muscles to make them thicker and to get bigger. heavy sets, perfect form, 6-10 reps max. If you can get to 10 you are not going heavy enough. A spotter should have to help with 10 and even 9. Good luck! BIGGIRL

You can't shape your biceps. You may be able to do something for the shape of your arms by trying to focus on working your brachialis and brachioradialis. Hammer curls work well for this as Foreman mentioned, as well as any curl where you are using a neutral/pronated grip. However, I doubt there will be a huge change.

I hear ya. Triceps make the arm look thicker from the side definitely. Still have to lift heavy to get bigger. Can try strictly peak training. Vary the exercise, hitting different heads. Lot's to try really. Long term, if he's doing everything right and still can't get thicker/wider.....he needs to blame his parents!

work on tris, thatll thicken the entire arm..But good luck in changing ure genetics as far as the rest is concerned!

Only going to get as big as DNA allows. Type IIb muscles are plentiful in the arms and these fibers, while you can't add more you can change the ones you have, make them bigger. I'm finding my new stack is working great: Maximum Pump, NO and Creatine. Training bi's and tri's on their own day might help. It's all about creating an illusion anyway...if you can't get those biceps bigger, get the shoulders and tri's cookin'. Be clean, eat, good form...it all plays a part.

Originally Posted by MACCA

My biceps are just under 16'' and nearly 6'' from the bottom of my arm to the peak of my my muscle but i think they still look kind of skinny when looking at the thickness side of them. Are there any exercises to thicken the arm/biceps and not make the peak of the muscle any bigger?????

Get your arms to over 20" and they wont look as skinny. Work the brach, other than that you are experiencing what everyone else does. Basically what Foreman said.

You can try working the shoulders more, bring out the medial heads. Everyone has a problem area, guess your is your biceps. Make sure form is good, never compromise form for weight. Go as heavy as you can without losing GOOD FORM! If your biceps aren't going to behave you need to create the illusion with the remaining surrounding mucle groups that you have bigger biceps! Remember, give yourself time to try new things. Give yourself a good 3-4 months before deciding something doesn't work. Heck, I'd even give it a whole season. Good luck to ya