Outside of Bicep
- 06-29-2012, 11:37 AM
Outside of Bicep
So, I have put on a good amount of size on my biceps over the past few months. However, it looks like my biceps are growing in (towards my pecs). When I flex my arms look good from the inside but from the outside they don't look as good.
I hope you can understand what I'm trying to say.
Is there an exercise/way to get my biceps to grow outward as well? Give the outside of the bicep size?
**also, I don't really train arms much as I believe my compounds hit my biceps many times a week. I throw in preachers about once a week though
- 06-29-2012, 12:39 PM
Sounds like tricep territory buddy
- 06-30-2012, 04:36 AM
Argh. Yes, it kind of does... but, triceps are not a lagging muscle for me. Good definition there.. maybe my issue is the bulge/peak of the bicep. They are growing outward (width wise)... How can I target height? Or, the peak ? Maybe its just how my musculature develops.
06-30-2012, 08:24 AM
I would really focus on tricep rope pressdowns and hammer curls. That should help to build up your outer arm.
06-30-2012, 09:36 AM
It's kind of hard to say just by description. But bicep peak is highly dependent on genetics. If you have a short cut bicep, you get a big peak. A longer cut makes them look overall thicker and hella sexy when hanging down your torso
06-30-2012, 02:12 PM
06-30-2012, 02:14 PM
07-01-2012, 12:28 AM
To get the outside head of your bicep you need to do hammer curls and close grip bb curls
Make sure you use strict form
07-01-2012, 05:05 AM
yeah im going to start doing these. thanks
07-01-2012, 11:26 AM
Peak is genetic. Preachers do not change that. Keep the broscience to a minimum pleaseOriginally Posted by danimoz
07-01-2012, 11:40 AM
Lol.Originally Posted by Jim2542
Yea dont wory bro i hve long cut biceps like you. Everybody typically wants the one they dont have. I kinda grew to liking mine because i spend all my time walking not flexing up by my head. And if you wear a nice tank top or wife beater during summer, those shoulders just pop and mke your arms look hella huge
07-01-2012, 11:52 AM
But if you compete its nice to have the shorter cut for that high peak :tongue:Originally Posted by ThunderHumper
07-01-2012, 12:57 PM
07-01-2012, 12:59 PM
Over the long term it will make a minimal difference if any at all. OP would be better off just building mass and sculpting his body to be the peak of his genetic potential.Originally Posted by danimoz
Here's a good article about bi training.
07-01-2012, 01:00 PM
07-01-2012, 01:02 PM
Also, let me tell you. I've been doing preachers for awhile and I have gained a lot of mass from them. However, it is not been in the peak. It's been in the inside bicep area. Giving it more width.
07-02-2012, 04:21 PM
Nice wife beater?
07-02-2012, 05:39 PM
This is an incorrect statement. Not to bash your progress but you've gained mass from your diet not from the curls . I'm glad its working for you and keep improving!Originally Posted by krakken
07-02-2012, 05:46 PM
07-02-2012, 06:06 PM
The exercise gives your body the stimulus to use the excess calories to build and repair muscle but if you ate at an excess with no exercise you would still build muscle. Now it is true that without the exercise you would gain more fat than muscle but the most important part of any bodybuilding lifestyle is the diet, not the workout.Originally Posted by 3clipseGT
You could workout all day with a ****ty diet and make almost no progress but with a good diet and no exercise you can still make significant changes in overall body composition. Bodybuilding is a 80/20 deal. 80% of your gains are diet and rest while only 20% are the workout.
07-03-2012, 12:00 AM
Maybe try exchanging some of your preacher curls for standing BB curls. Add this change though:
Get into normal curl position, but then squeeze your scapulae together and keep your elbows behind the coronal plane. Doing them this way it's all biceps working, and I've found it to work fairly well for emphasizing the outer head - which might help with your problem!
Give 'em a shot and see if you like them.
Go hard. Go heavy. Never stop.
07-06-2012, 05:23 PM
07-06-2012, 05:28 PM
07-06-2012, 05:31 PM
07-06-2012, 11:07 PM
So you mean to tell me that eating under maintenance calories put weight on you? I find that hard to believe, even with perfect genetics.Originally Posted by krakken
07-08-2012, 03:35 PM
Jim, that was a joke. I don't touch pop-tarts and I rarely drink.
07-08-2012, 04:04 PM
Well I feel like a d*ck now.Originally Posted by krakken
07-08-2012, 04:32 PM
Hammer curls can help make it look more closer to the elbow.. which to me makes it look like more of a peak. But Hammer need to be done right. You can do more wieght with them but never sacrafice form. Focus on the negative part more on any curl.. That is what lengthens the biceps, which causes it to grow.
Something I did was tri sets or giant sets.
Set up a preacher curl bar and seat, do one set using outside grip for a very hard 10 reps or so. then drop bar grab the inside grip and try for as many as you can. ( remember not to bring the shoulder into this though watch the form ) after you have died on that grab some dumbbells and do some slow hammer curls.
Call me in the morning. lol
07-11-2012, 03:38 AM
07-11-2012, 03:40 AM
07-11-2012, 07:00 AM
07-12-2012, 04:36 AM
07-12-2012, 04:36 AM
07-12-2012, 04:36 AM
07-12-2012, 08:05 AM
Hmm I see, I should be a mad scientist and conduct a crazy experiment where I can incorperate long and short cut bi's into someone haha or I can work my ass off and get really big and nice arms <- I like the odds of the second one lol and that's good you should see gains in size make sure you keep measuring and put a lot of iron blood and sweat into it . You'll get your results in no time! Goodluck budOriginally Posted by krakken
07-14-2012, 02:46 AM
Thanks man. I appreciate the support.
07-14-2012, 04:49 AM
Someone made a related comment earlier and it was called broscience… But close grip will work the outer, wide grip the inner, and hammers the peak.
07-15-2012, 03:33 PM
bicep shape is genetics, if its happening on both bi's grip close for BB curls to hit the outer Bi and grip shoulder/slighter wider to hit the innerhead
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