best excersize for wider bicepts

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  1. best excersize for wider bicepts


    Im noticing that i really need the outer bicept head to grow. Any advice on what excercises others use for that muscle to grow? Open to all new or overlooked ideas also the outer tricept? Just want wider fuller look to arms


  2. Quote Originally Posted by lannjonny View Post
    Im noticing that i really need the outer bicept head to grow. Any advice on what excercises others use for that muscle to grow? Open to all new or overlooked ideas also the outer tricept? Just want wider fuller look to arms

    For the outer head of the bicep

    Reverse curls
    Hammer curls

    For the tricep

    Tricep pushdown (lock the arms out)
    Skull crushers with good depth
    For me a overhead dumbell extension is good to

    But remember form over ego, mind muscle connection and no force reps, really hit the muscle with constant tension in the excercise and in your head

  3. Quote Originally Posted by Hondaman722 View Post
    For the outer head of the bicep

    Reverse curls
    Hammer curls

    For the tricep

    Tricep pushdown (lock the arms out)
    Skull crushers with good depth
    For me a overhead dumbell extension is good to

    But remember form over ego, mind muscle connection and no force reps, really hit the muscle with constant tension in the excercise and in your head
    Just wondering , why do you suggest no forced reps?
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  4. Ok thanks! I do lot of overhead dumbell extensions in my workout but i guess ive kinda neglected the reverse curls..! Well arm days tomorrow so i'll letya know what happens.

  5. Quote Originally Posted by flamini View Post

    Just wondering , why do you suggest no forced reps?
    Forced reps on such a small muscle group for me tends to burn em not grow em thats how it is in my neck of the woods

  6. Quote Originally Posted by flamini View Post
    Just wondering , why do you suggest no forced reps?
    I find force reps don't give me the same benefit a full contraction and tension where as a paced rep would, force reps are more for a burn out toward the end for that extra bit of tear, it's like throwing Shiyt at a wall, not all of it is going to stick, but I've a better chance by throwing more

  7. Quote Originally Posted by lannjonny View Post
    Forced reps on such a small muscle group for me tends to burn em not grow em thats how it is in my neck of the woods
    It's all about dat der mind muscle connection lol, I always drop set when my form becomes **** and I feel I have more fuel left in the tank

  8. Quote Originally Posted by Hondaman722 View Post
    I find force reps don't give me the same benefit a full contraction and tension where as a paced rep would, force reps are more for a burn out toward the end for that extra bit of tear, it's like throwing Shiyt at a wall, not all of it is going to stick, but I've a better chance by throwing more
    OKay , I was just wondering. I personally enjoy forced reps.. but yes, I agree I do not do them after every set but mainly at the end.

  9. Quote Originally Posted by flamini View Post
    OKay , I was just wondering. I personally enjoy forced reps.. but yes, I agree I do not do them after every set but mainly at the end.
    Me to, but for me it's always for a bit more of a calorie burn and more tension even if it's not the best tension to grow its tension lol!

  10. Quote Originally Posted by lannjonny View Post
    Forced reps on such a small muscle group for me tends to burn em not grow em thats how it is in my neck of the woods
    Btw skullcrushers are great, I always go behind my head and get a full lengthening of the muscle and a bigger contraction. Lying on bench with EZ bar 12 rep range lol

  11. Effectively isolating them is important for success.

    Try Spider curls.

  12. [QUOTE="fueledpassion;4276457"]Effectively isolating them is important for success. Try Spider curls.[/QUOTE


    True, although I've never tried spider curls, I must add them in to my routine

  13. Ya same here but i dont have an ez bar currently so my wrists take a small beating with the strait bar. But ya ill defnatly add in reverse curls!

  14. Quote Originally Posted by lannjonny View Post
    Im noticing that i really need the outer bicept head to grow. Any advice on what excercises others use for that muscle to grow? Open to all new or overlooked ideas also the outer tricept? Just want wider fuller look to arms
    Closer grip on curls. You'll feel a difference right away if you typically curl with your hands at medium and wide grip widths on the bar or with dumbbells.

  15. generally speaking. Your grip on the bar also plays a role in how the two heads are being hit. The closer your grip the more outer head, a wider grip prioritizes the inner head.
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  16. What the hell is a bicepT????
    you can call me "ozzie" for short.

  17. Kool thanx so far! I'll post a pic of my arm pump today after i workout!

  18. Quote Originally Posted by asooneyeonig View Post
    What the hell is a bicepT????
    Its basically a standard bicep but has a capital «T» on the end. . . Lol sorry i dont always use proper spelling! Cheers

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    Ok so thts my bicep and as you can see im havn trouble making the lower portion pop.. Sorry thr blurry but iz shaking like crazy tryin to flex n snap pic togethr

  20. Close grip preacher curls.
    Rope hammer curls.
    Cross body hammer curls

    Looks like you have done a lot of wide grip curling. Go ahead and eliminate that for a bit and concentrate on using a closer grip for a while.
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  21. Looks more like genetics to me. I'd recommend hitting the bicep from multiple angles, really putting emphasis on TUT.

    Go lighter, squeeze and dont be afraid to take a few sets to failure.

  22. Quote Originally Posted by fueledpassion View Post
    Effectively isolating them is important for success.

    Try Spider curls.
    I integrated spider curls this workout. Man what a burn!

  23. Quote Originally Posted by Montego1 View Post
    Close grip preacher curls.
    Rope hammer curls.
    Cross body hammer curls

    Looks like you have done a lot of wide grip curling. Go ahead and eliminate that for a bit and concentrate on using a closer grip for a while.
    I did mostly close grips this workout but i jus had to throw in a few wide grips! =)

  24. Quote Originally Posted by fueledpassion View Post
    Looks more like genetics to me. I'd recommend hitting the bicep from multiple angles, really putting emphasis on TUT.

    Go lighter, squeeze and dont be afraid to take a few sets to failure.
    I did go really light this workout and specially during the spiders, i was down to 50 lbs and im alredy sore 3 hrs later! Thanks everyone this has helped me kick it in a new gear(quality over quantity)

  25. Quote Originally Posted by fueledpassion View Post
    Looks more like genetics to me. I'd recommend hitting the bicep from multiple angles, really putting emphasis on TUT.

    Go lighter, squeeze and dont be afraid to take a few sets to failure.
    This. Almost looks like a torn bicep.
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  26. If they wer torn id know. defnatly not torn

  27. Quote Originally Posted by lannjonny View Post
    If they wer torn id know. defnatly not torn
    Nah wasn't saying it was. Just said that's the look of it.
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  28. Ya gotcha! Ive used wide grips for the majority most my workouts specially wen i was younger and stupid-er still learning apparently tho.

  29. You know how you get big biceps? Synthol. It's what the big boys use. The dumbasses like Greg Valentino lol.

  30. definitely do a crapload of hammers and reverse curls. my Bis always need work but the have helped the peak out even.

  31. Quote Originally Posted by tinytony View Post
    You know how you get big biceps? Synthol. It's what the big boys use. The dumbasses like Greg Valentino lol.
    No thanks! Id prefer to have a defined muscle than something that looks like it was washed up on the coast of mongolia with consistency of jell-o

  32. Quote Originally Posted by Hondaman722 View Post

    Me to, but for me it's always for a bit more of a calorie burn and more tension even if it's not the best tension to grow its tension lol!
    Forced reps are one of the best ways to increase hypertrophy in a muscle. Not that I recommend them over proper technique but it's one of the only ways to truly bring a muscle group to full exhaustion. Especially using forced reps with a focus on the eccentric portion of the lift.

  33. I need to get me an ez bar cuz this strait bar kills my wrist

  34. I thought you had one. Go get one today

  35. It broke! I was curling 200lbs and....

  36. Curl the back of your car then

  37. Quote Originally Posted by lannjonny View Post
    I need to get me an ez bar cuz this strait bar kills my wrist
    Dumbell curls with the inside ends touching.
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  38. Quote Originally Posted by mountainman33 View Post

    Dumbell curls with the inside ends touching.
    Yes thats a good substitute!

  39. Quote Originally Posted by tinytony View Post
    Curl the back of your car then
    I will.. Actually i thought u had known it broke. I mean we both wer using it back in the 2010's

  40. I'd agree with the genetic crowd for the most part. I always had longer slender bis and until I just gained overall BW, (going from say #195 to #235) my bis finally got fuller. No extra arm work really and in fact probably less emphasis on bis, just tons of "heavy" back work, chins, rows, low cable pulls etc etc.
  

  
 

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