posted Sat, 02/23/2013 - 15:10
1250
+ 1 My biceps are growing! BUT??
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I started about 30-32 months ago at 273 lbs at 5'7" and lifted and ate rite till I got down to 176 lbs and a huge change in my appearance Ladies say im very buff lol! And at 42 I would say im doing well! My question is I have 19 inch biceps but they lack the nice big rounded look at the top peak. am I asking for to much here? I bodybuild 5 days a week and eat right. Dont get me wrong I am looking good but I want that nice rounded bicep.. Any help would be great! I forgot to mention I am at 220lbs and gaining just not fat!
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i had this problem too and i started doing the crucifix curls as well. I didnt know what they were called but i use the rope handle at the gym and do a hammer curl and then extend it outward without moving your elbows and making sure you get a good squeeze at the peak. i will do sets of 20 and then do half reps until faliure and just make sure i am squeezing the shit out of that peak everytime. after about a month i started getting a round peak and my bicep started splitting off into the desired double bicep which i never had before.
I have tried and tried to post a pic!! But for some reason I just cant get it done?? WHODA WHAT DA!!
Try doing it in the "self shots" section, then put a link to it here in your post. You'll find that top right under "submit".
I used to have a huge tall peak and you could see the separation between the bicep heads, but my biceps were not very long.
Now a couple years later I have very thick long biceps with a decent peak but not like it used to be.
I think it depends on your routine
i agree a lot of the shape of the bicep is directly related to genetics. you can help it but if the genes arent there, it doesnt matter. I get big thick arms that look great when relaxed and down but i have no ball on the bicep, never did. I wish i did but im just not built that way. I used to bust ass to develop the ball but its never came. ive realized that I rarely ever make a muscle or flex at all especially for others, so if i look great relaxed naturally standing, thats when 99.9% of everyone sees me any way and my muscles. so if what they see looks great, Im happy with that
Ill get a pic up this evening of my arm.
Preacher curls, concentration curls and cable crucifixes curls help bud a better peak. I change bicep work regularly and usually include 1 of the above in each session.
As ollie mentioned, if you can post pics it would help us to give you a more accurate response.
Well done on the weight loss, great work!
A lot of that is genetics. I have shorter bicep heads that don't 'peak' like I wish they would. One exercise that has helped me: Hook single handles on the top hooks on cable x-over. Stand in the middle of the cable x-over w/ a handle in each hand. Start out w/ light weight and contract biceps like your doing a front double bicep pose. Really squeeze bicep at top of movement. I prefer to do them one arm at the time but doesn't matter. Helps if you have mirror.
Chin ups squeeze and hold at the top. Latters work well, lay down on your back pull up like a chin up, find a bar that you can change levels, a smith machine is what I use. Start with bar at lowest level and pull up til failure, up the bar and pull up til failure, and continue this until your basically standing up.