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2005/09/20, 08:15 AM
All,
I have read many of the posts on biceps from fit buddy but none can answer my question.
Overall I am happy with my progress but I feel the shape of my bicep is a little strange. I'll try to explain..
When my arm is relaxed and hanging at my side the shape of my bicep is as follows:- Starting at the bottom at the inside of my elbow it starts to raise out as I would want it to. However, as I move up my bicep it starts to go back in and then out slightly as it reaches the top nearer the armpit. a bit like this (( but it doesn't look as banana shape as that.
I would want to know what I am doing wrong and how to counter this so I would get a more () like shape.
My usual bicep routine would be 3 sets of 3 exercises totalling 9 sets. I increase the weight and decrease the reps.
DB alternate curls 12,10,8
BB curl 12,10,8
DB concentrate curls or seated incline curls 12,10,8
sometimes go back and do 1 set of 21's on a BB with a lighter weight.
Any suggestions?
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2005/09/20, 08:22 AM
Maybe you're not working all the muscles in your upper arm properly, only the bicep. I'm no expert, but this is what i think!
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each to their own
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2005/09/20, 08:31 AM
i think there are only 2 different muscles in the actual bicep and i have made sure i am working them. But yes you could be right. There could be some other muscle that is under developed in the upper arm.
I know the tricep is 2/3 of the size of the arm and it is the tricep where you get most of your arm size. However, i have been told that i have big and well developed triceps (for my size) and my tricep is my Favourite workout.
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2005/09/20, 04:00 PM
i would work on developing height. here's what arnold advertises in his encyclopedia of bodybuilding for b height:
- conc. curls with a dumbell or cable
- dumbell mvts emphasizing twist of the wrist (turning thumb out) as the weight is raised, making certain you concentrate on the top third of motion
- use peak contrxn principle - flex bicep as hard as possible at top of mvt - and do series of contraction and relaxation
- include burns in your workout - finish off by bringing up the weight and fully contracting bicep, then bringing weight down a third of the way, then back up to another full contrxn. (like a partial 21)
i would drop the incline curls for a bit.. i've been doing them for awhile and have had tremendous bicep development closer to my delts. i'm going to switch to conc. curls for awhile to develop my peak. two hand cable curls will also help.
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2005/09/20, 05:10 PM
bropie - thanks a lot sounds about right. I placed my finger at the lowest dip when my arm is relaxed. I then flexd my bicep keeping my finger on the muscle. As you said, my finger was at the peak of my bicep. If the peak was higher when flexed then i am assuming it will look more full when relaxed and less like a banana.
i'll give what you said a go. But do i still do 1 mass building exercise, i.e. BB curls?
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2005/09/20, 07:34 PM
sure, if thats in your goals as well. BB curls are the best mass builder, in my opinion.
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2005/09/21, 05:17 AM
thanks very much for your help. I'll let you know how i get on.
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Cheers,
Toad
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Do what you have always done,
Get what you have always gotten!
--Some website somewhere
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