Is it real's picture
Is it real
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need help with biceps delta make bis look small please help

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I have 16" biceps and I have decent delta which make my biceps look small I know there not huge anyway but need to get them to catch up to delta 5'11" 225lbs 13% bf mees si good masa building exorcice ideas

hellraizor's picture

Try more reps and sets instead of heavier weight to really get a pump going. Once you got that pump going on and your biceps are filled with allll kinds of blood and feeling like theyre about to pop thats when you start really stretching the muscle fascia and start increasing size. Youll know the right rep range and sets for you when your bis are hot to the touch, veins are popping out all over the place, and bitches be trying to blow ya mid workout haha.

bradwilson's picture

a great exercise to throw in your routine are scott curls
with really strict slow controlled form they help develop the bottom of your bicep and give it that full football shape where it attaches at the tendon.make sure you get a full range of movement taking your arms to full extension almost straight at the bottom of the exercise.otherwise you won't get much out of it.it's very common for people to add too much weight and only do half reps not taking it all the way straight at the bottom of the movement.Larry Scott took Mr Olympia back in 1966,invented the scott curl bench and was known for his bicep development-do 4 sets of 10 reps

barbell curls with slow,controlled form pyramid the weight with each rep and decrease the reps
go heavy but don't sacrifice weight for cleanness and form.-4 sets of t0 also.going down to as low as 4 reps on the last set.

incline dumbell curls with really strict form be sure and twist your wrists at the top of the movement so your palms are facing you.the bench should be inclined to to about 60 to 70%.3 sets of 10 reps

you can do seated dumbell hammer curls or to isolate better use a scott curl bench
3 sets of 10 reps

that's just on bicep day.I usually hit biceps twice a week one on biceps and triceps day and one on back day.that will create a lot of stimulation and muscle breakdown to create growth for you

pyramid the weight and decrease the reps whenever possible but don't choose weight over clean form ever because then you risk an unneeded injury

get proper sleep and sufficient rest.hope this helps bro

Is it real's picture

thanks bro great post I needed some new exercises this is great

Is it real's picture

thanks bro will start doing superusers and hit them twice a week!

Mars's picture

may I add to this?..

make sure to masturbate everyday..
I find this is a great forearm and biceps exercise, it helps you with visualization which can help your workouts.. as cr already stated, play with your rep ranges lol. drops sets, ya know.

Is it real's picture

any advice would be greatly appreciated