best excersize for wider bicepts

lannjonny

lannjonny

Member
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
 
lannjonny said:
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
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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
 
Hondaman722 said:
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
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Just wondering , why do you suggest no forced reps?
 
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.
 
flamini said:
Just wondering , why do you suggest no forced reps?
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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
 
lannjonny said:
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
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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
 
Hondaman722 said:
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
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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.
 
flamini said:
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.
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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!
 
lannjonny said:
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
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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
 
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!
 
lannjonny said:
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
Click to expand...

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.
 
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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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
 
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.
 
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.
 
Montego1 said:
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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I did mostly close grips this workout but i jus had to throw in a few wide grips! =)
 
fueledpassion said:
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.
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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)
 
fueledpassion said:
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.
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This. Almost looks like a torn bicep.
 
Ya gotcha! Ive used wide grips for the majority most my workouts specially wen i was younger and stupid-er:) still learning apparently tho.
 
You know how you get big biceps? Synthol. It's what the big boys use. The dumbasses like Greg Valentino lol.
 
definitely do a crapload of hammers and reverse curls. my Bis always need work but the have helped the peak out even.
 
tinytony said:
You know how you get big biceps? Synthol. It's what the big boys use. The dumbasses like Greg Valentino lol.
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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
 
Hondaman722 said:
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!
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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.
 
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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