Biceps

[Disco Dave]

Please help!

How do you get a good round bicep? Mine seem to be under developed in that the top part of the bicep is shorter than the bottom, therefore when I tense, instead of getting a nice round end, I get a shape which is like the mouth of pac-man!
What can I do to elongate the top of my bicep?
Any advice would be appreciated. Has anyone else had this?

 

[Cleaner]

I'm not sure what your askin but wil add this.

Depending on your genetics you will get a gap between your elbow and bi. How much is a matter of genes. NOt much can be done to change this. You can fill it some to muscle size but it will still be there.
For full Bi's with more peak - do more concentration curls and isolation movements one arm at a time.

 

[Glootz]

Get them Peaked

BFT......... That's right, "Beyond Failure Training" is the key to bigger more defined arms.
Try a combo of these on your back/biceps day:

Alternating dumbbell curls
Concentration Curls
Standing Double Cable Curls
Single Cable Curls
Barbell Preacher Curls

Here's a tip with your Barbell Preacher Curls;
Your first set you should be able to completeon your own. The next set, go up in weight and go to failure, but don't stop, have your partner help you pull the weight up, but you are on your own on the negatives (slowly) return the bar down. Do it again. The third set should be excruciating, as you cannot perform the positive movement on your own. Go beyond failure...they will ache, burn, and most importantly, grow.

 

[Disco Dave]

What is the difference between a double cable curl and a single (sorry but I'm fairly new to the game and don't know all the lingo!) also are we taking close grip on the cable curls or wide? Are hammer curls any good for giving the bicep width?

Cheers boys.

 

[Glootz]

Double cable curls are performed standing between the two weight stacks, pulling the weight toward your ears, flexing both biceps at the same time in the movement. With cable curls, use a long handle, grasping the handle with both hands in an underhand grip, curling up toward your chest. Keep the elbows still.

 

[slippinin]

If you have long arms like I do, it will be very difficult to get those perfect "round" biceps. Look at Michael Phelps. Anyway, I've heard hammer curls are the best way to round them off.

 

[enigma4dub]

bunch of useless advice in here. want bigger arms then make yourself bigger. this topic is tirelessly discussed. use the search or just go beyond the first page and look. you cant change the shape of your bicep. it is what it is, insertion points body fat percentage are important factors. but so is proper training, heavy pulls: chins deads cleans bb rows.

edit: oops didnt realize how old this thread is nice job bumping a thread from 01

 

[SouthernLord]

Damn this thread is like seven years old. How did this thing get bumped?

 

[SaiBoT]

Damn this thread is like seven years old. How did this thing get bumped?

I guess it was bumped to make us realize how good elitefitness members are today and how those guys with red K sucked. LOL

 

[the_alcatraz]

Why the hell would someone bump a thread from 2001?