Changing the length of your bicep
- 03-14-2011, 11:53 AM
Changing the length of your bicep
I was reading through a bodybuilding book and read that bicep length is based on genetics, and most likely cannot be changed.
When I flex my bicep, I have a nice peak, but there is a 2" gap between the inside elbow joint and where the lower bicep starts to rise. In the gap, there is nothing but tendons.
The same is true to my tricep, there is a great gap between the elbow joint and the "horseshoe" portion of my bicep.
Due to this, I have a great "ball" of muscle on my upper arm, but NOTHING on my lower arm over by my elbow, shoot, with a shortsleeve shirt, all you can see is the "gaps" I mentioned and my forearms.
Is there are ways to lengthen the muscles? Or give the illusion of length?
- 03-14-2011, 12:20 PM
It is genetics.
You could try focusing on working your "inner" bicep.
Preacher curls, scott curls, wide grip bb curls, wide grip chin ups.
- 03-14-2011, 04:01 PM
03-14-2011, 05:33 PM
you can build more muscle and really work on hitting all 3 muscle types. That gap will not close where your bicep and elbow meet. Its genetics. i think the gap makes for a bigger looking bicep personally.
03-14-2011, 05:47 PM
03-14-2011, 05:48 PM
03-14-2011, 09:39 PM
Try hitting the long head of the bi. Larry scott calls this the beautiful part of the bicep.
incline curls(sit on an incline bench), both hands at once, tuck elbows as far back as possible and keep them tucked behind as you curl up toward your shoulders....this will lengthin the bicep.
also standing straight bar reverse curls, elbows tucked back again....squeze at the top until your body vibrates....kill this exercise and you will develop thickness at the lower end toward the elbow...look at pics of larry scott for inspiration. do these two exersices for 8 wks...then get back to me.
03-15-2011, 12:27 PM
03-15-2011, 02:25 PM
03-15-2011, 02:39 PM
03-15-2011, 06:53 PM
03-15-2011, 09:33 PM
On the flip side, I just tried out a cable "tricep extension" exercise that really fries the lower portion of my tricep (that's the part that hangs down when you flex your bicep for someone). Thanks to this part of the tricep being worked, it makes my arms look even bigger.
03-20-2011, 08:53 PM
03-22-2011, 02:39 PM
interesting read, never really thought about it, but a guy brought it to my attention at the gym the other day, doing ez bar preacher curls the guy told me to almost go negative in motion, almost like hyperextend your elbow at the bottom portion of the movement to have the bar under the pad, he said it would lengthen my bicep....i'm short so when i flex i have a bigger bicep then my buddy but he's longer so when not flexed and arms down his biceps look bigger because they extend past the arms of his shirt
03-22-2011, 09:44 PM
I also have a "large" bicep when I flex, I guess there is pros and cons.
03-23-2011, 01:05 PM
As far as the forearms go if you have any plates at home grab a wrist roller from Walmart and do a few sets every other day or so they should get larger. Also there is a website from Iron mind that offers a variety of grippers (they are a little pricey) If attending the gym see if they have grip equipment. Not meanign to de-rail the convo around biceps just noticing your comment on small forearms.
Forarms (for me) are one of the hardest to grow besides my calves :\
03-23-2011, 06:14 PM
03-25-2011, 06:44 PM
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