my biceps measure little over 17, however it doesn't have the hump but its all muscle. How do i get more of a hump?

(will post pictures soon)

my biceps measure little over 17, however it doesn't have the hump but its all muscle. How do i get more of a hump?

(will post pictures soon)


Isolation work. Man, it's been a long time since i've said that!!!!:tucool:

whats that?

whats that?

Scott Curls :)

Okay, there is a ton of controversy and there are a ton of opinions on this issue.

The general belief I've read time and again seems to state that this is largely a matter of genetic predisposition. You can look at an obviously seasoned bodybuilder like Arnold do a double bicep pose, and one peak is much different than the other. Check it out:

http://oakland.8k.com/images4/MM123006.jpg

I do believe that, for the most part, genetics will play a large role here. But, on the other hand, I have increased the "cuts" and "peaks" in my biceps over time. I too suffer from poor bicep development. My mass is decent, but it's just a glob of mass. I severely lack peaks and doubt I'll ever get them to where I'm 100% "thrilled" with my biceps. But I have helped them.

I discussed this with a trainer I work with last year and expressed my frustration with my biceps. My routine for the past 2-3 years had been low volume, high intensity, low reps, explosive style (very powerlifter-like routines). While he agreed with my general approach to training he had me try something for a few months which gave dramatic changes to my overall bicep look.

And, as doordude said, it involved a bit of isolation work. And supersets (bi/tri), and twice per week upper arm training, and higher reps, and slower reps, and shorter rest periods.

I don't want to give out the entire routine out of respect for my trainer, but it did involve the following exercises for biceps:

barbell curls
dumbbell spider curls
dumbbell hammer curls

Note that this could also very well be a matter of bodyfat. If you have a lot of fat on those upper arms you're not going to see great definition and cuts underneath the bicep like you want. How's your bodyfat?

I spoke to a trainer at Golds Gym a few years ago (an actual trainer, not some stick with a pad who doesn't look the part..LOL) and he was really high on this bi excercise:

http://www.shapefit.com/biceps-exercises-incline-inner-biceps-curls.html


anyone ever try this? I usually end w/ this and BURN my Biceps w/ hi reps.

my body fat is quite high actually (more than i want it to be), however its all muscle. It has increased, a bit, but still nothing really compared to everyone else here. I really need to loose more bf first to tell probablly.

One of the first things I was going to suggest was lower BF. Unfortunately the measurement will likely go down considerably, which is my excuse for ignoring anyone who says they have 17'' arms unless they post a picture - or at least I want to know at what BF% (accurately).

Anyway, the second thing that came to mind, from personal recent experience due to an injury, was almost exactly what 1FastGXT posted: higher volume (both reps/sets and #workouts/week), slow, controlled and painful!

Actually re-reading that post I think I almost followed that to the letter, but add cable curls to the exercises. I also supersetted with short rests. My arms aren't exactly big, but I was happy with the improvement.

But unless you are low BF, I'm not sure how much extra 'peak' you can get.

my body fat is quite high actually (more than i want it to be), however its all muscle. It has increased, a bit, but still nothing really compared to everyone else here. I really need to loose more bf first to tell probablly.
Before you get too upset and/or get too involved in reorganizing your whole routine (assuming that, overall, it's working for you right now, as is), I would see what happens when that bodyfat gets lower.

Here's another example. A few years ago I was really interested in "splitting" my calf muscles. Ever see a good bodybuilder's calves, how they "split" up the middle and really show the separation between inner and outer calf? That's what I was after. I was bombarding my calves with the toes pointed inwards in an attempt to build up the outer calves and bring them up to par with the inner calves. My bodyfat was already fairly low, and my calf muscle size was very good. I spoke with a trainer at Gold's (an older guy who I remember getting on stage and having the best abs I'd ever seen -- and who I remember eating candy all the time!). He said I should try to drop my bodyfat. I figured he was crazy, as the calipers wouldn't pinch anything on my calves. But I dropped about another 2 percent, and surprisingly I noticed a huge change in definition in my calves.

So, after this long post (sorry), my point is that even though you think you are not holding fat on your arms, you MIGHT be. I'm not saying you are; I too suffer from annoyance with my bicep shape. But it's something to consider I think.

You won't change your bicep shape to any real degree -- Unfortunately, your parents determined where your insertion points are, length of muscle belly etc .... You can make the muscle bigger, but you won't change the shape. Honestly, I know guys that have arms 3 inches smaller than mine that have a much nicer looking peak .... I realize that I'll never have a bicep peak to speak of. Just learn to work with what you've got.

I do agree with others' advice though -- Lower your bf, and you will see much more definition in your arms and bis.

I spoke to a trainer at Golds Gym a few years ago (an actual trainer, not some stick with a pad who doesn't look the part..LOL) and he was really high on this bi excercise:

http://www.shapefit.com/biceps-exercises-incline-inner-biceps-curls.html


anyone ever try this? I usually end w/ this and BURN my Biceps w/ hi reps.


I do em' all the time. Great excercise.:tucool:

Yes I'm currently on a low calorie diet, plus I do work outs during day 1:30pm-3:00pm. Then I lift when i get home (small lifts) for about 30 minutes.

My work out at school consists of:
Monday&Thrusday - Upper Body
*Bench and Incline
*Curls
*barbell curls
*cable curls
*Spider Curls

Tuesday&Friday - lower body
*Squat and Powerclean
*grip pulldowns
*Dumbbell Step Ups
*leg press

Then everyday when I come home, I do the following work out.

1. Bench
2. Incline
3. barbel curls
4. 20 minute exersizing bike run
5. Crunches (3 sets, 25 reps)
6. leg pull ins (3 sets, 25 reps)
7. Oblique Crunches (3 sets, 25 reps)

I do 5-7 twice when i get home. Once at 5, and once at 10. Anything else you reccomend doing?

:d Drag F'n Curls Baby :d

Drag F'n Curls Baby

At the moment I´m doing:

1. Barbell Curls

http://www.shapefit.com/biceps-exercises-barbell-curls.html

2. Alternating Dumbbell Curls

http://www.shapefit.com/biceps-exercises-dumbbell-alternate-bicep-curls.html

3. Single Arm Preacher Curls

http://www.shapefit.com/biceps-exercises-one-arm-dumbbell-preacher-curls.html

...on arm day.

Seems to be OK...Then of course the other day when I train legs and back(doing 2 day split) the arms will also get some training.

White Goodman..

I went and did those Incline Angled Dumbbell Curls yesterday.... You trying to hurt me ??? hhahahahah I feel it today.. Don't you just love a new excerise that takes you back to Dom's ? I know i do..:)

I'm also doing supersets...back to back.. tricep cable push downs 10-12..and run over to the preacher bench and curl another 10-12.. rest and start over.. LOVE IT