A question on biceps

matt of kent · Thu, February 14th, 2008, 01:25 PM

Hello i guess first of all hello everyone, i'm new to the forums, registered last nite and must say its the best forum if come across for fitness.

i have a question...

what are the best bicep exercises to extend my bicep further down towards the joint of my elbow? at the mo they are an inch off, i've had no problems increasing the peak just want them pushed further down!

so any advice guys?

cheers

Bluestreak · Thu, February 14th, 2008, 01:36 PM

I feel your pain. My biceps develop very nicely when trained directly or with some form of direct stimulation/isolation, but they just don't fill my arms out as well as I'd like. Genetics determines the insertion point(s), lengths, and shape of your muscles, and this you cannot change, unfortunately.

-R

JoeSchmo · Thu, February 14th, 2008, 01:36 PM

Quote:

Originally Posted by matt of kent

Hello i guess first of all hello everyone, i'm new to the forums, registered last nite and must say its the best forum if come across for fitness.

i have a question...

what are the best bicep exercises to extend my bicep further down towards the joint of my elbow? at the mo they are an inch off, i've had no problems increasing the peak just want them pushed further down!

so any advice guys?

cheers

Welcome to the forums! Unfortunately, where the muscle belly connects to the tendon/elbow is genetically determined .... so, you won't be able to get rid of that space. You can still increase the size of your bicep though.

matt of kent · Thu, February 14th, 2008, 03:03 PM

aha right i see, thanks for the swift reply's

but increasing the size of the bicep will in effect fill the space out a little i guess?

im gnna have to accept there's always gnna be a gap there

anfeyd · Thu, February 14th, 2008, 04:03 PM

Quote:

Originally Posted by matt of kent

aha right i see, thanks for the swift reply's

but increasing the size of the bicep will in effect fill the space out a little i guess?

im gnna have to accept there's always gnna be a gap there

If you squat 600 lbs no one will care about a small gap in your biceps.

matt of kent · Thu, February 14th, 2008, 04:06 PM

Quote:

Originally Posted by anfeyd

If you squat 600 lbs no one will care about a small gap in your biceps.

i will.

RTE · Thu, February 14th, 2008, 05:40 PM

Quote:

Originally Posted by matt of kent

I have a question...

what are the best bicep exercises to extend my bicep further down towards the joint of my elbow? at the mo they are an inch off, i've had no problems increasing the peak just want them pushed further down!

Get new parents, next time. It is in the genes. To build bulk try this. When you do BB curls with a fair sized weight. Keep your elbows touching your sides. Back up to a wall and keep your back against it. No cheating, only your biceps will move weight, do as many reps as possible till you can't complete last rep. If you do less than 8 reps lower weight 5-10% next workout. If you do 12 or more reps increase weight next workout. Immediately do a DB hammer curls using same rep range and method. Be sure and do all your reps slowly and controlled about 3 sec up and 3 sec down. think biceps, watch them grow you will do only one set for each exercise. Rest for 60 sec.

Next because triceps is bigger than biceps lets do two exercise for them. Same rules for reps. Do tricep extension with a single heavy dumbbell. immediately after do a set of a close grip BB bench press, hands 4 inches apart. rest for 60 sec.

That is it for arms, 2 bicep sets, 2 tricep sets. You need to try to increase reps or weights each workout. Nice if you did this arm workout 3 times a week.

Dingodoo · Thu, February 14th, 2008, 06:42 PM

trying doing reverse grip e-z bar curls, it works a slightly different part of your bicep as well as your forearms. When I do them it really feels like its hitting a different part of the bicep.

Running-man · Sun, February 17th, 2008, 01:43 PM

Hello Matt of Kent.

Yeah, the length of you guns ARE determined by your genetics...BUT to reach your genetic potential i.e. to fill in the gap as much as is possible, you can target that specific area.

Try,
i. Reverse barbell curls (straight or EZ)
ii. hammer dumbell curls
iii. barbell/dumbell preacher curls (experiment with different angles)
iv. Cable reverse curls (striaght or EZ)
v. Cable preacher curls (bring an incline seat/bench over to the cable machine)
vi. Machine preacher curls
vii. Swiss ball preacher (dumbell) curls (fav of mine!)

...i don't know your training split, but if you do 1 bodypart per week, you could pick 2-3 of these, along with the rest of your gun show exercises! ;-)

p.s. certain 'back' exercises are v.good at filling in that gap in your bi's too e.g. bent-over-barbell-rows (underhand grip)

Hope that was helpfull!? Oh, btw, i'm a new to member to this forum too!