Philbert
Applying Gnome
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« on: September 19, 2012, 04:24:37 PM » |
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Howdy everyone  I was wondering if anyone could help me out here, I've done a bit of reading up and gotten several different answers - I'm looking to see if it's possible to build bicep muscle in such a way that the muscle is thicker and longer rather than having a very small and 'peaked' ball like bicep. (The kind of bicep that will fill a t shirt nicely). I gather in order to get bulkier arms I have to focus a lot on tris as they're 2/3 of the muscle group, but I'm not so happy with the way my bicep is developing and was just wondering if there're any exercises that can change the shape so to speak. Many thanks |
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« Last Edit: September 19, 2012, 04:45:57 PM by Philbert »
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frell
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« Reply #1 on: September 19, 2012, 04:27:40 PM » |
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Hammer curls give your biceps more of a fuller 'tube' look from the relaxed position
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i no clue wat im doing
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Odysseusfields
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« Reply #2 on: September 19, 2012, 04:36:08 PM » |
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Preacher curls or consintration curls work everything.... But the skinnier less full look... I never really wondered about that and never really looked it up.
Odysseus
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Philbert
Applying Gnome
Reputation Power: 1
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« Reply #3 on: September 19, 2012, 04:40:23 PM » |
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Thank you - are there any other exercises that will provide a similar effect or should I just focus on more sets of hammer curls?
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frell
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« Reply #4 on: September 19, 2012, 05:23:00 PM » |
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Mainly just hammer curls but keep doing other bicep work like barbell curl/concentration curls
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i no clue wat im doing
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ozmuz
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« Reply #5 on: September 19, 2012, 06:21:09 PM » |
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a thicker longer bicep takes a long time to develop, main mass is uaually better with a supinated grip, most only use a single width grip or dumbells, with a barbell (or EZ bar) emphasis can be shifted to the outer bicep by using a narrow grip and wide grip for inner bicep, this loads a lil more stress to each, in order to activate more fibers along the length the arms need as much ROM as possible, so to push the longer head exercises like incline supinated db curls can suffice.
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‘Whatever can be conceived and believed can be achieved.’ The body holds true to whatever course the mind sets as a future reality. Believing in yourself and being able to clearly visualize what you will soon become are the keys to bodybuilding success.” Boyer Coe
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charger34
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« Reply #6 on: September 19, 2012, 10:09:38 PM » |
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IMO the changed emphasis is minimal, of course hammer curls will work the brachailles more than regular curls but if the range of motion is the same then it will work the bicep the same, well almost identically.
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"religion is the opium of the masses" Karl Marx
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ozmuz
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« Reply #7 on: September 19, 2012, 11:09:14 PM » |
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good way to see how much emphasis shibts is to try it, just simply do close grip only next workout like a light weight say 50lb and 5x10, outer bi should be more tender nex day  |
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‘Whatever can be conceived and believed can be achieved.’ The body holds true to whatever course the mind sets as a future reality. Believing in yourself and being able to clearly visualize what you will soon become are the keys to bodybuilding success.” Boyer Coe
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azzer
Applying Gnome
Reputation Power: 1
Posts: 48
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« Reply #8 on: September 20, 2012, 12:23:45 AM » |
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The best things I found for arms are, 21 (don't know real name for this)
Use a 20kg bar 7 half way 7 from half to chest and then 7 full, isolated curls on rope are amazing best things I found :/
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Selatin
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« Reply #9 on: September 20, 2012, 05:02:16 AM » |
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The best things I found for arms are, 21 (don't know real name for this)
Use a 20kg bar 7 half way 7 from half to chest and then 7 full, isolated curls on rope are amazing best things I found :/
Yeah it's 21's |
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Goals(1rm)/current:
Bench press 100Kg/80kg
Squat 140Kg/130kg
Deadlift 200Kg/170kg
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Oslothe2nd
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« Reply #10 on: September 20, 2012, 05:24:36 AM » |
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sorry man there is nothing you can do to make it fuller and longer, although dont worry a short tie in is good if not better it makes your bicep peak stand out more once developed:  profit??? |
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frell
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« Reply #11 on: September 20, 2012, 05:59:57 AM » |
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I wouldn't do 21s honestly. Far too many reps for hypertrophy
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i no clue wat im doing
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