Bicep is two Seperate muscles?!?

[MarcMilo]

I understand that if you were to stick your finger in the middle of your bicep, that there is two sides. I've always had a problem building the outside portion of the muscle.

Does anyone know a few exercises that will help in build the outer portion of the muscle....thanks fellas

 

[petpre61]

rows and pull ups (with extra weight)

 

[HaZaRDouZ]

close grip curls with a cambered bar for the outside

 

[thegoodfoods]

the closer your hands are when doing BB Curls the more you work the outer muscles. the farther apart your hands are the more you work the inner muscles. shoulder width is good for overall growth

 

[The Shadow]

Yep....

close grip curls (straight bar) hits the outter head more then the inner - this is backed by MRI.
Hammer curls work peak as wekk(hits muscle underneath the actual bi)

 

[MarcMilo]

Thanks fellas

 

[petpre61]

higher electrical activation (curls) is inferior to higher mechanical strain (pull ups)

 

[Tweakle]

curls and chins

 

[NJL52]

Squats.

 

[thegoodfoods]

i'll let you all in on a little secret, if you want to call it that. i tried this method for about 3 weeks and i grew 3/4" on my arms...

1. Find a bar
2. Pull yourself up to eye-level
3. Hold yourself there for as long as you possibly can (static contraction)
4. When your arms weaken don't just fall back on the ground. Let gravity slowwwwly pull you back to the ground.

I'm not an expert, but it helped me ;D

 

[Extra_Strong]

Yep....

close grip curls (straight bar) hits the outter head more then the inner - this is backed by MRI.
Hammer curls work peak as wekk(hits muscle underneath the actual bi)

Hammer curls work peak? explain this one to me please.

 

[blut wump]

Hammer curls work peak? explain this one to me please.

They work the brachialis which runs underneath the biceps. Building up the brachialis will push the biceps upwards to some extent. Just what any individual gets out of the work will depend mostly on muscle insertion points and just exactly how the muscles are relatively positioned.

 

[Extra_Strong]

They work the brachialis which runs underneath the biceps. Building up the brachialis will push the biceps upwards to some extent. Just what any individual gets out of the work will depend mostly on muscle insertion points and just exactly how the muscles are relatively positioned.

i can see how the brachialis can grow and maybe push the biceps upward but I really dont see it making more of a peak.

I also believe that muscles can grow larger but they are not going to change the shape. you are not going to make a muscle longer or shorter. U can diet down and make a muscle look as though it may have gotten more peak.


and if i did believe in the magic way of changing the shape of muscles. i would think that doing a curl with my pinky truned in "supenated" would work the peak more. not a hammer curl that looks as though it is making the muscle longer.

 

[blut wump]

That's my understanding of how it's done. You can't change the shape of muscles but you can displace them with underlying muscles. That's also why some guys will never have a biceps peak: the muscles just don't sit conveniently, relative to each other, to give the effect.

 

[The Shadow]

That's my understanding of how it's done. You can't change the shape of muscles but you can displace them with underlying muscles. That's also why some guys will never have a biceps peak: the muscles just don't sit conveniently, relative to each other, to give the effect.

Exactly spot on.

You can use specific exercises to hit specific areas on a multi-headed muscle group but you cannot change what God gave you just as BLut said.

Bill Kaz once said that the most under rated exercise for bench was, for him, heavy hammer curls....really helps the push at the bottom

 

[Extra_Strong]

sounds good guys.