which curls for wider arms

[forcd]

I'm 6'2 with long arms and long legs could be mistaken for an alien in the right light haha, i'm gaining on the 5x5 routine arms for me have always been my week point for strength and size so i dont hit em hard anymore as it now looks i didnt need to cos now am gaining strentgh doin just the 3x8 curls one day a week.... i want more width on my arms when lookin from the front, is the any movement i could replace the standard curls with, i do barbell at the moment i prefer not to do seated dumbell curls as twisting the dumbell through the movement has caused some injury in the past, so anything other than that??

thanks

 

[SouthernLord]

I have a similar problem. I am not as tall as you, but I have a short torso and long limbs. Stupid genetics lol.

You are just going to have to give it time bro. There are no magical exercises that will fix this problem. Just keep pounding those big compounds lifts and eat like it's your job. You will fill out eventually. Heavy back work has done the most for my bis.

 

[forcd]

well i do weighted wide grip chins, is gettin back growin so maybe arms will follow... i'm very patient though been trainin 5 or 6 years and you wouldnt tell by lookin at my arms i even have a gym membership lol.

 

[C Manson]

Im 6.5 was always skinny and hated being tall,skinny arms and legs....ive put on quite a bit of mass now and wouldnt trade my height for a thing...i def saw the most results for my arms from heavy back days aswell..deadlifts and wide pull-ups my friend.

 

[ExtraMile]

What else do you do for back forcd?

 

[joe d]

well i do weighted wide grip chins, is gettin back growin so maybe arms will follow... i'm very patient though been trainin 5 or 6 years and you wouldnt tell by lookin at my arms i even have a gym membership lol.

after training for 5 or 6 years your whole body should show major improvement. if you are not getting results you want then you need to try a whole new aproach. sometimes you need more work and sometimes less. do you work bi's on the same day as back? if not try it if you do already try moving them to another day 3 days apart from back. it really could be so many different things.

 

[C Manson]

How much food are you eating?....try all the different excercises and routines u want but with enough food your weight wont budge..

 

[captainahole]

For tri's use a closer grip bench. Your bench will suffer for slightly for a while but your tri's will catch up and be thicker than you ever thought.

 

[fortunatesun]

Heavy full body work is what makes your biceps look wide. I got good growth doing all kinds of curls when I first started lifting, but it wasn't until I decided not to stress on it and went with a strength program that my arms went from 'so what they have decent peaks' to being actually big. Now I just run maintenance on them, knowing that if I wanted, I could bring them up in a few weeks, due to the conditioning they normally get through empahasizing compound lifts- DL, bench, squat, and all the variations and assistance exercises.

 

[forcd]

For my back i'm doing just wide grip chins and rows.... the 5x5 routine but without deadlifts for now as i gots a buldged disc i'm dealing with, so instead of the deadlifts i do wide grip chins which i'm really happy with cos can already hang 5kg plate off belt for 4 good ones squeezin at top of rep. so my bi's i just do once a week for 3x8.

my diet is pretty good, like everyone it could be better but its the choice i make with not wantin gym to take over my life, so i still eat chicken skins, no junk food but you kno all the bad stuff you poor on the good stuff to make it taste good haha... but at same time i dont care i have no wish to look cut, never have. rest of body developing ok i've delt with gaining real slow compared to everyone else after bein many doctors, ivf specialist thinkin my hormones were shot...

 

[Big_BK]

How long have you been training? I'm going on about 3 yrs now and my upper body is just not starting to fill in. My legs seemed to sky rocket in the beginning.

 

[forcd]

like 5-6 years it maybe longer, to be honest like serious training last 2-3.... partying took more importance so substance abuse was right up there even though was still training 5-6 days a week... mate my legs gain strength so fast its rediculous but rest is slow as. arms got left behind somewhere in my genetics

 

[SaiBoT]

like 5-6 years it maybe longer, to be honest like serious training last 2-3.... partying took more importance so substance abuse was right up there even though was still training 5-6 days a week... mate my legs gain strength so fast its rediculous but rest is slow as. arms got left behind somewhere in my genetics

Can you be a little more specific with your diet? Like how many times a day you eat? Protein intake, carb intake? I have a nice routine for arms, PM me if you are interested.

 

[forcd]

eat 6-7 times a day, around 300 cals at a guess... i did a full spreadsheet diet when was gearin and that was 3500 cals and have dropped a few things off it, honestly i'm happy with the way i'm travellin its just the arm width thats shittn me. i wanna stick to just the 3x8 reps once a week i was jst hopin there was a better movement than curls

 

[SaiBoT]

3500 for a big guy like you ain't gonna do it, 5000 on 6000 would get you there, about the exercise you can alwayd do reverse close grip chin-ups with weight if manage it.