Hey Guys,
I've been doing some bicep curls with free weights. I'm 16 and currently curling around 12kg.
I've noticed that when I tense my bicep, I only really see the muscle on the "inside" and nothing on the outside. Why is this? Am I exercising it wrong?
Thanks
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12-06-2012, 11:12 AM #1
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12-06-2012, 11:24 AM #2
Although this thread may go into "don't worry about the inner/outer biceps head, just curl, blah blah blah" my tip for you is this:
Try 2 different curl types in your workout...
1 with straight supinated grip / no elbow flare - i.e., straight bar barbell curls, DB preacher curls, seated incline curls, or even straightbar chinups
1 with flared elbow supinated grip - i.e., EZ-Bar curls, SuperCurl (an EZ-Bar variant) curls.
If I could start my lifting life over from scratch, I wish I took this strategy from the get go.
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12-06-2012, 11:24 AM #3No brain, no gain.
"The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon
Where the mind goes, the body follows.
Ironwill Gym:
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12-06-2012, 11:25 AM #4
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12-06-2012, 11:29 AM #5
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12-06-2012, 11:36 AM #6
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12-06-2012, 11:52 AM #7
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12-06-2012, 01:01 PM #8
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12-06-2012, 01:11 PM #9
When people on these boards say "eat," they literally mean just that: eat. Eat everything in sight. Don't worry about "getting fat" (you won't, as long as you're active and you keep lifting). You won't see *any* muscle gain if you don't eat more. Protein is very important--but don't worry about counting macros or anything yet. Just eat, eat, eat--peanut butter, almonds, put olive oil on everything. Oh, also eat.
Close grip means just use a closer grip--your hands should be closer together than usual when curling. But that doesn't apply since you only have dumbbells. Wait until you get the straight bar. If I were you, I would also ask for an EZ-Curl bar. Or, better yet, ask for a GYM MEMBERSHIP. You will make gains tremendously faster in a gym than at home. You won't improve your physique by just doing arms, after all.
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12-06-2012, 01:28 PM #10
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12-06-2012, 01:46 PM #11
- Join Date: May 2011
- Location: New Zealand
- Age: 30
- Posts: 15,278
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12-06-2012, 01:55 PM #12
What the other guy said--just read some nutritional stickies. But in all hoenstly, from your pictures you can afford to eat whatever you want. But there is the IIFYM mindset (if it fits your macros) to consider. If your daily nutritional goal can be achieved by eating two Big Macs, there's no difference really between getting your nutrients that way and getting it from other sources. If you want to avoid those anyway, that's fine. But your diet is probably the most important aspect of your training. You want to be lean and shredded? Want six pack abs? That's all made in the kitchen. You obviously need to work out to get the muscle, but you won't get the real physique you want without a good diet.
Pitch the idea to your parents--they should want to help you enjoy a healthier lifestyle.
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12-06-2012, 02:34 PM #13
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12-06-2012, 03:01 PM #14
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12-06-2012, 03:57 PM #15
Biggest advice:
Eat
And secondly focus more on back and your bieseps will come naturally.
Your young and new, just lift and eat lots, you'll fill out.I saw a woman wearing a sweatshirt with Guess on it. I said, Thyroid problem?
Arnold Schwarzenegger
*angry masterbation crew*
*trains legs crew*
*deformed penor crew*
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12-06-2012, 11:21 PM #16
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12-07-2012, 10:23 AM #17
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12-07-2012, 10:26 AM #18
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12-07-2012, 11:19 AM #19
- Join Date: Aug 2008
- Location: London, United Kingdom (Great Britain)
- Age: 35
- Posts: 3,382
- Rep Power: 2805
Perhaps you have an unrealistic expectation (taken from pictures of pro bodybuilders) of what you want your biceps to look like? I have no idea how you're judging something like the growth rate on the inner side of the biceps is higher than on the outer side of the muscle, things like these should be the least important details of one's training.
Strength + Speed = Power
If you never fail, you aren't truly pushing yourself to the limit. If you never push yourself to the limit, how do you know what you're truly capable of?
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