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Rounded and formed biceps
- Thread starter GdupM6
- Start date
Diet.
Dropping body fat will make your bis/tris/shoulders pop out if the muscle is there.
Dropping body fat will make your bis/tris/shoulders pop out if the muscle is there.
DB One Arm Scott curls 3x12-15
Incline DB curls 3x8-12
BB drag curls 3x8-12
Weighted dips 3x8-12
BB Extensions on the floor 3x12-15
Kneeling Overhead rope extensions with your elbows on a flat bench 3x15-20
I had good results with this routine. I trained forearms separate. This will hit your bis and tris from all angles.
For forearms I would do either Pinwheel, reverse bb, or reverse cable curls and wrist curls on back day.
Arnold's advice always worked for me:
Always use Visualization. Imagine your biceps are as big as melons every time you work out. To get the effect I think you're talking about, I liked seated incline DB curls and Arnold style Concentration curls.
Comments are welcome but if I had to do it all again I'd still do it this way.
Always use Visualization. Imagine your biceps are as big as melons every time you work out. To get the effect I think you're talking about, I liked seated incline DB curls and Arnold style Concentration curls.
Comments are welcome but if I had to do it all again I'd still do it this way.
Ya, drag curls can be good, too.
dr.shavargo
New member
i have the same problem, mi bi's are big just not defined, i could change my diet though...
Arnold definitely had the best biceps ever.
There has never been a pair like his since. It just puts me in awe everytime I watch him train or pose. He definitely was the greatest bodybuilder ever.
I bang out curls just like those shown in the video. Those are the only curls I do. I leave the rest to heavy rows and deadlifts, they do the majority of the size increase anyways. Curls are a small portion of size development.
Bicep shape and form is largely genetic. It's geting that size in there that does the trick for most. Some people's biceps peak really tight and high, some look long and flat. That's just how it goes.
I am luckily somewhat gifted in the shape and form of mine. I just need more overall size on my frame to really have an impressive pair.
There has never been a pair like his since. It just puts me in awe everytime I watch him train or pose. He definitely was the greatest bodybuilder ever.
I bang out curls just like those shown in the video. Those are the only curls I do. I leave the rest to heavy rows and deadlifts, they do the majority of the size increase anyways. Curls are a small portion of size development.
Bicep shape and form is largely genetic. It's geting that size in there that does the trick for most. Some people's biceps peak really tight and high, some look long and flat. That's just how it goes.
I am luckily somewhat gifted in the shape and form of mine. I just need more overall size on my frame to really have an impressive pair.
cobracock1979
Member
All I do at the moment is barbel very close grip followed by barbell very wide grip.
In the past close grip pullups and incline DB have been the most effective for me.
The trick IMO is the full rane of movement - all the way till the arm is locked out, then all the way up and squeeze your bi's at the the top of the movement
In the past close grip pullups and incline DB have been the most effective for me.
The trick IMO is the full rane of movement - all the way till the arm is locked out, then all the way up and squeeze your bi's at the the top of the movement
