Building Mass in arms --

[Citruscide]

I don't know if this is a quick question or not. My arms are right around 17"ish... but they are long and lean (6'1"-2"), so they have adequate thickness in the PEAK department, but not in the Width department.

Is there anyway I can increase the overall thickness of my biceps? Would GH actually help spread out my muscle in this sense? Any help is appreciated.

C-ditty

 

[barbell265]

C, I am in the same boat with you Brotha'. 6' and long arms & legs. We are about matched on stats, my arms are a little over 17 cold. One exercise I now do all the time, and love, is the concentration curl; as Arnold did them. Standing bend over to about a 90`, let the weight hang in your arm and curl it up to your chest with the top of your hand pointing foreward. Know what I mean? A little hard to explain but if you've seen Pumping Iron he does this exercise in the movie. Also Zottman curls have added alot to my biceps in just the last 8 weeks I love them but they take a toll on my wrist and elbows and have gone to doing them every other week. Very awesome though!!

 

[strider364]

Three of my favorite mass builders for bi's, standind barbell curl, single arm dumbell preacher curl, and seated alternating dumbell curl. I've gotten excellent results with these.

 

[needsize]

Unfortunately I'm pretty sure you cant really target width, all you can do is add overall mass and your genetics will determine where it goes

 

[coolcolj]

If anything will work here, perhaps its incline curls

and any sort of curl where you stick your elbow back a bit to stretch the long head.

 

[gettinlarger]

Unfortunately I'm pretty sure you cant really target width, all you can do is add overall mass and your genetics will determine where it goes

I'm with needsize on this.

 

[StRoNg_WoN]

DeadLifts...

 

[Tarheel]

Target the brachialis, which is worked in every bicep exercise. Its a real all-go and no-show muscle typically, but it pushes the bicep out making it look larger.

If you do a straight bar curl with a supinated grip, then your biceps are basically in a direct line and get worked pretty good. If you do a reverse grip curl, so you have a pronated grip, then you really work the brachialis in addition to sorta hitting the bicep brachi.

Read tip #7 for some more ideas. http://www.bodybuildbid.com/articles/arms/7tipsmassarms2.html

 

[Thaibox]

Citrus, you sound like me bitching about my bis

I'm 6'2" with same measurement. I suppose my arms look almost okay from the side, but from the rear where you should see the nice triangulation of the tris and the thick bi attachment, you see nothing. Its pretty sad. I have good upper lats and big shoulders which just accentuate this problem.

I'm trying what tarheel is recommending, targeting the brach with reverse curls. We'll see what happens

Genetics suck don't they?

 

[mekannik]

http://www.testosterone.net/articles/152bicep.html


Personal favorite is the Reverse Hammer Curl - hit him heavy with this one at the end of the workout for 2-3 sets.

Go with CoolColJ on the Incline DB curls to stretch the long head of the bicep.

 

[Haz]

You just need to keep packing on more mass. Its not really possible to only increase the size of your arms. You need to put on mass everywhere, and they will fill out. At least that is how it works for me.

 

[erickthegreat11]

That's not necessarily true.... when I was 16, I was much leaner, had no shoulders, chest, or forearms. However, people would comment on my biceps all the time. I can lift a lot more with my biceps, but they don't look as big. I don't know why, perhaps b/c I have more fat.

Another point. I started doing reverse grip forearm curls again on Saturday. I stopped doing them I don't know when. They not only work the other side of the forearm, but also part of the biceps. They feel awesome today, and my chronic biceps aches are gone!!!! I've had this on and off for years, I'm certain the reverse forearm curls have solved it.