Building Bulging Biceps

[jinxed_teen]

What is the best way to build biceps that bulge out like little lumps? For 4 months I have been doing slow, full extension curls with a 20 pound weight and it has just been making the musles long and strong. WHat kind of lifting can I do to make them bulge out?

 

[doubles1]

try some conentration curls to get some peaks...i like barbell curls for mass as well...

 

[Wizzyman]

You need to worry less with shaping and more with mass building. You also need to be lean to see wicked peak. And you need to curl heavier bro! You said you have been doing curls with 20 pounds for 4 months. You should be curlsing much more weight than that by now. What exactly do you do for your bi's?

 

[bignate73]

WHat kind of lifting can I do to make them bulge out?

lifting that fork to your mouth, eat to grow.

since you understand full range of motion, now time to start shooting for more weight that you can handle. your form sounds good, now its time to challenge yourself, up the weight a bit. (your reps will drop for a while but thats alright)

 

[jinxed_teen]

Hi, I just upped the wieght to 30 lbs and Im now using a lift from mh-18 where you start the weight halfway up, slowly raise it till you feel the burn, hold it there and lower. I do 3 sets of 12 reps with 30 punds and now im really feeling it.

 

[beastboy]

I'll say it for Thaibox....deadlift!

 

[bignate73]

Hi, I just upped the wieght to 30 lbs and Im now using a lift from mh-18 where you start the weight halfway up, slowly raise it till you feel the burn, hold it there and lower. I do 3 sets of 12 reps with 30 punds and now im really feeling it.

you are doing half reps? maybe im misunderstanding. keep full range of motion, its more of a challenge with the new weight and there is no need to start implementing half reps. build full range strength first.

 

[daveyboy]

try doing some supersets for a few weeks....

 

[Lord_Suston]

A good trick i learned is when doing preacher curls, or all curls for that mtter, keep your head down. I know this sound weird but when you do this it keps your shoulder from rotating back to assist on the lift and also help you get the most out of you contraction. Also, try to alternate excercise to make your body ddapt and grow.

 

[bignate73]

A good trick i learned is when doing preacher curls, or all curls for that mtter, keep your head down. I know this sound weird but when you do this it keps your shoulder from rotating back to assist on the lift and also help you get the most out of you contraction.

no it doesnt. the cervical extensors have nothing to do with bicep contraction or whether or not someone keeps their scapula retracted. putting your head down actually lengthens the trapezius which aids in scapula retraction, so basically you are getting less work out of your traps by rendering them inhibited.

 

[Lord_Suston]

Bignate, I'm teling him to keep his head relatively down so his rhomboids and trapezius don't bring his shoulders back to assist in lifting the weight. I'm not try to tell him to work out his cervical extensors. It is just another method on how to get an isolated from to reduce momentum. Puttin your head down doesn't adi in pulling your shoulders posteriorly, it just helps me focus on lifting the weight and not pulling back with my whole body on the preacher...

 

[bignate73]

its a seat adjustment issue then. if you put yourself armpit/chest to the pad you have nowhere you can go. your shoulders are locked in.

 

[muscle_geek]

The particular exercise really doesn't matter. The key to great arms or any other bodypart is true INTENSITY. A lot of people don't really know what that is. It requires real visualization. Believing that failure is not an option and that if you put it in your hands...you WILL lift it.