Thread: bi's

You cant do that. Shape is genetic.

Chin ups have always hit mine pretty good though.

ok i knew there was ways to encourage muscle height so i thought id ask if there was a way to length the muscle bump

Generally its all about your natural shape. Muscles only expand contract as you use them, so you cant choose to work a PART of the muscle. Its all or nothing.

The problem may just be overall size, so stick to big compound exercises like rows, chin/pull ups and stuff rather than curl variations.

Originally Posted by Richie1888

ok i knew there was ways to encourage muscle height so i thought id ask if there was a way to length the muscle bump

The way you encourage "muscle height" is general overall growth. You can't specifically target the peak of your biceps. You also cannot lengthen the muscle belly.

Originally Posted by Richie1888

hi guys i was wondering if there is a bi's exercise that helps with growth of the biceps nearest the elbow joint.

i was just wondering cause my main muscle mass seems to be clumping nearer the shoulder

thanks guys

funny, I have the opposite problem.

too bad there's no fix

pullups/chinups/ different variations hit mine pretty good.

Originally Posted by Richie1888

hi guys i was wondering if there is a bi's exercise that helps with growth of the biceps nearest the elbow joint.

i was just wondering cause my main muscle mass seems to be clumping nearer the shoulder

thanks guys

Genetics play a HUGE role, but you CAN improve... Do seated incline dumbbell curls for starters.

Originally Posted by Richie1888

hi guys i was wondering if there is a bi's exercise that helps with growth of the biceps nearest the elbow joint.

i was just wondering cause my main muscle mass seems to be clumping nearer the shoulder

thanks guys

Yes~!!! Rows and latt pulls

Originally Posted by viet_jon

funny, I have the opposite problem.

too bad there's no fix

Originally Posted by SuperFlex

Genetics play a HUGE role, but you CAN improve... Do seated incline dumbbell curls for starters.

Originally Posted by ForemanRules

Yes~!!! Rows and latt pulls

lat pulldowns? if so i hate them, i get no results from them. ilike wide grip pullups

Originally Posted by ForemanRules

Sometimes I wonder what's in that cigar you're smoking...

Originally Posted by Richie1888

hi guys i was wondering if there is a bi's exercise that helps with growth of the biceps nearest the elbow joint.

i was just wondering cause my main muscle mass seems to be clumping nearer the shoulder

thanks guys

Genetics etc all have a place in size growth and where muscles attach to your bones but you question was excercises to target nearest the elbow joint. That means excercises that target the Long head of the bicep. Can you do an excercise that will stress that muscle more the answer is YES.
The long head is located on the outer part of the arm, while the short head is located on the inside of the arm. While both heads work together, there are some exercises that target one head more than the other.


To develop the long head of the biceps, do preacher curls with a narrow grip
Incline DB curls as well which puts the long head of your biceps in a pre-stretched position by extending your elbows past the plane of your body, increases the degree of tension in the long head. It is one of the better bicep exercises for overall bicep development. It's also one of the most effective bicep exercises for emphasizing the long head of your biceps.

I used the word emphasize not isolate because people get the idea that you're only working a specific muscle and that isn't the case. Your only stressing a certain muscle more then another by changing various angles and even hand spacing but remember that you can't just target any one muslce.

A prime example of what I am talking about is simply to perform this little test. Go to the gym one day and perform 10 sets of moderate weight with a wide grip barbell row for sets of 10 or 12. Make sure you work the hell out of them using only that excercise. Take note of where you seem to feel sore the most. Next time do the same thing using a closer grip with an EZ curl bar. You will find that you're once again sore but this time the majority of soreness is the lower portion of the long head and moreso on the brachioradialis. Wide grip curls your brachioradialis won't be sore at all. Angles play a big part.

Originally Posted by ForemanRules

I have to agree with this post but I personnally wouldn't have taken his approach in getting my point across. Foreman your rude. lol

My response is this. All to quick people use genetics as the scape goat or the answer for all questions. I'd agree that if this indivuidual said he started training 4 years ago and his arm developemnt was that of a 12 year old school girl and now his arms are 19 inches BUT he can't seem to develop any bicep muscle close to the elbow joint. Then I'd think it safe to say well it may be genetic but again not 100percent fact if all he did for 4 years was straight bar curls and concentration curls. If he states he's performed over the years a very good combination of movements straight bars, angled bars, DB's etc then I'd say genetic without a doubt. His biceps attach high on the humerous so that is that. He has to live with it. The saving grace to having a high attachment such as that is those people tend to have really nice peaks. The longer the mucle the harder to peak it (not impossible but harder). Shorter attached bi's equals a great chance of a higher peak. Same goes with calves. people say I have high calves and they do calf raises until the sun goes down. Again genetics? Probably but not necessisarily. Did they mention that they never perform seated calf raises that target not so much the gastroc muscles but moreso the Soleus which attaches lower then the gastroc muscles. That would help develop some so called lower calf muscles. So point is don't be so quick to blame Genetics on everything until you look at the whole picture.
So I don't think your post was "lame" just not 100% accurate.

Originally Posted by Ironandsteel

Genetics etc all have a place in size growth and where muscles attach to your bones but you question was excercises to target nearest the elbow joint. That means excercises that target the Long head of the bicep. Can you do an excercise that will stress that muscle more the answer is YES.
The long head is located on the outer part of the arm, while the short head is located on the inside of the arm. While both heads work together, there are some exercises that target one head more than the other.


To develop the long head of the biceps, do preacher curls with a narrow grip
Incline DB curls as well which puts the long head of your biceps in a pre-stretched position by extending your elbows past the plane of your body, increases the degree of tension in the long head. It is one of the better bicep exercises for overall bicep development. It's also one of the most effective bicep exercises for emphasizing the long head of your biceps.

I used the word emphasize not isolate because people get the idea that you're only working a specific muscle and that isn't the case. Your only stressing a certain muscle more then another by changing various angles and even hand spacing but remember that you can't just target any one muslce.

I believe he is referring to fill in there area where there is only tendon. That's not possibly. Yes, you can emphasize the long head of your biceps, but it's not going to cause muscle growth over a tendon.

Also, preacher curls put the long head into active insufficiency. I believe you meant short head in that case.

Originally Posted by Ironandsteel

I have to agree with this post but I personnally wouldn't have taken his approach in getting my point across. Foreman your rude. lol

My response is this. All to quick people use genetics as the scape goat or the answer for all questions. I'd agree that if this indivuidual said he started training 4 years ago and his arm developemnt was that of a 12 year old school girl and now his arms are 19 inches BUT he can't seem to develop any bicep muscle close to the elbow joint. Then I'd think it safe to say well it may be genetic but again not 100percent fact if all he did for 4 years was straight bar curls and concentration curls. If he states he's performed over the years a very good combination of movements straight bars, angled bars, DB's etc then I'd say genetic without a doubt. His biceps attach high on the humerous so that is that. He has to live with it. The saving grace to having a high attachment such as that is those people tend to have really nice peaks. The longer the mucle the harder to peak it (not impossible but harder). Shorter attached bi's equals a great chance of a higher peak. Same goes with calves. people say I have high calves and they do calf raises until the sun goes down. Again genetics? Probably but not necessisarily. Did they mention that they never perform seated calf raises that target not so much the gastroc muscles but moreso the Soleus which attaches lower then the gastroc muscles. That would help develop some so called lower calf muscles. So point is don't be so quick to blame Genetics on everything until you look at the whole picture.
So I don't think your post was "lame" just not 100% accurate.

Actually he posted that because most of this board doesn't believe in isolation exercises... Not because I said genetics matter, which they sure as hell do. However if you read that's not even why I posted what I did. Others before me said it is genetic. I said, yes they matter, but you can still improve. Then like a good soldier, I mean 4 star general, I gave him one great exercise for doing so...

Sorry, but compound movements WILL NOT create the same strength, density, size, shape, etc... as direct work will. If it did, which from personal experience I know it can't, Ronnie Coleman would do chin-ups instead of barbell curls.

Originally Posted by SuperFlex

Sorry, but compound movements WILL NOT create the same strength, density, size, shape, etc... as direct work will. If it did, which from personal experience I know it can't, Ronnie Coleman would do chin-ups instead of massive amounts of drugs.

fixed it for you

Saying compound movements won't create strength and size as well as isolation work is the most retarded thing you've ever said. I can't believe you said that. What are squats and deadlifts?? Bench presses?? These and variations of such are the only exercises powerlifters do for the most part!! If all that isolation crap worked so well for everything then why are bodybuilders so fucking weak for their size!!

um, in arnolds book there is a bunch of old outdated information. Some of it is plain wrong. But he was big......




......






A little genetics and a lot of drugs go a long way grasshopper....this is why bodybuilders are terrible examples and horrible role models. I said this before and I'll say it again.

The only advice I'm taking from a drug using bodybuilder are what drugs to take.

Originally Posted by PWGriffin

fixed it for you

Saying compound movements won't create strength and size as well as isolation work is the most retarded thing you've ever said. I can't believe you said that. What are squats and deadlifts?? Bench presses?? These and variations of such are the only exercises powerlifters do for the most part!! If all that isolation crap worked so well for everything then why are bodybuilders so fucking weak for their size!!

um, in arnolds book there is a bunch of old outdated information. Some of it is plain wrong. But he was big......




......






A little genetics and a lot of drugs go a long way grasshopper....this is why bodybuilders are terrible examples and horrible role models. I said this before and I'll say it again.

The only advice I'm taking from a drug using bodybuilder are what drugs to take.

Good point, but I wouldnt even take there crazy drug advice. SuperFlex can be full, of shit at times but this takes the cake.

Originally Posted by Ironandsteel

A prime example of what I am talking about is simply to perform this little test. Go to the gym one day and perform 10 sets of moderate weight with a wide grip barbell row for sets of 10 or 12. Make sure you work the hell out of them using only that excercise. Take note of where you seem to feel sore the most. Next time do the same thing using a closer grip with an EZ curl bar. You will find that you're once again sore but this time the majority of soreness is the lower portion of the long head and moreso on the brachioradialis. Wide grip curls your brachioradialis won't be sore at all. Angles play a big part.

Oh boy.

Originally Posted by SuperFlex

Actually he posted that because most of this board doesn't believe in isolation exercises... Not because I said genetics matter, which they sure as hell do. However if you read that's not even why I posted what I did. Others before me said it is genetic. I said, yes they matter, but you can still improve. Then like a good soldier, I mean 4 star general, I gave him one great exercise for doing so...

Sorry, but compound movements WILL NOT create the same strength, density, size, shape, etc... as direct work will. If it did, which from personal experience I know it can't, Ronnie Coleman would do chin-ups instead of barbell curls.

Direct work is better for strength than compound movements? Are you kidding?

Originally Posted by ForemanRules

why rolling eyes? i meant it as, the upper part of my bi is small and soft compared to my lower part (long head, short head whatever).
not opposite problem as in lower part being too big.

Originally Posted by Ironandsteel

Foreman your rude.

you must be new here.

Originally Posted by SuperFlex

Sorry, but compound movements WILL NOT create the same strength, density, size, shape, etc... as direct work will. If it did, which from personal experience I know it can't, Ronnie Coleman would do chin-ups instead of barbell curls.

you use blowflex right?

Originally Posted by viet_jon

why rolling eyes? i meant it as, the upper part of my bi is small and soft compared to my lower part (long head, short head whatever).
not opposite problem as in lower part being too big.





you must be new here.






you use blowflex right?

Originally Posted by ForemanRules

what the hell is in that cigar? you seam a little lost

Originally Posted by SuperFlex

Actually he posted that because most of this board doesn't believe in isolation exercises...

I feel guilty just even thinking about doing isolation work now.

Originally Posted by viet_jon

what the hell is in that cigar? you seam a little lost

Go do some spider curls for bicep peak son.

I'm right... You're all wrong... I see foreman has been sharing his cigar. If anyone here want's to have a curl off jlmk!

Originally Posted by kenwood

pullups/chinups/ different variations hit mine pretty good.

then you are doing them incorrectly. My biceps NEVER get sore from compound movements like rows or pullups. This tells me you are using too much bis when you pull and not enough back. What hits my bis the best is regular barbell curls really slow on the way down and make sure you squeeze the bar as hard as you can and keep your arms close to your sides. Spider curls too if you must.