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  1. #1
    Registered User dameo182's Avatar
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    how to get fuller biceps?

    Whats the best exercise for making biceps look fuller and longer? I do alot of concentration curls but i have long arms and its hard to get any size to them. My triceps seem to increase in size alot easier for some reason, and its starting to make my arms look a bit out of proportion. Is it better to do alot of reps with light weights or 8-10 reps with heavy weight? Also ive been told by someone that theres slow twitch and fast twitch fibres in all your muscles except biceps which only have one, so it doesnt matter about doing heavy weights to gain size, is that bull****? Thanx
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  2. #2
    Registered User dameo182's Avatar
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    anyone?
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  3. #3
    Super Saiyan moofed's Avatar
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    I would do low reps like 6-8 with heavy weight.

    Try doing barbell curls or spider curls
    Start: Oct 18, 2010

    Deadlift: 135 lb x 8
    Benchpress: 125 lb x 8
    Squat: 110 lbs x 6

    Current:

    Deadlift: 265 lb x 6
    Benchpress: 165 lb x 5
    Squat: 205 lb x 5
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  4. #4
    Message Board King SgSpartan's Avatar
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    3x5 weighted chins.
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  5. #5
    Registered User tcw225's Avatar
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    hammer curls will hit the brachioradialis and help create a "fuller" bicep
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  6. #6
    I'll rest when your dead. Cyborg009's Avatar
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    Preacher curls are best, hammer curls are great too.
    I want to be the very best, like no one ever was...
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  7. #7
    Registered User gymcandykid's Avatar
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    Don't worry about weight.. focus on correct form.
    To get full biceps you obviously want to have biceps that look good from all angles right?
    Well to do this you need to switch up the grips you are using and the exercises to hit the different parts of the bicep.
    Close grip = Outside
    Wider grip = Inside
    Some exercises emphasis different spots on the arm just search around and you can find them.
    When doing biceps you want to keep your wrists pointing away from you (rather than your wrist curled to you) this keeps more of the forearms out of the movement and don't twist the weight keep it straight from start 2 finish. Don't twist as you go up then twist as you go down like most people this uses more forearm.
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  8. #8
    Registered User dryeyes's Avatar
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    Originally Posted by gymcandykid View Post
    Don't worry about weight.. focus on correct form.
    To get full biceps you obviously want to have biceps that look good from all angles right?
    Well to do this you need to switch up the grips you are using and the exercises to hit the different parts of the bicep.
    Close grip = Outside
    Wider grip = Inside
    Some exercises emphasis different spots on the arm just search around and you can find them.
    When doing biceps you want to keep your wrists pointing away from you (rather than your wrist curled to you) this keeps more of the forearms out of the movement and don't twist the weight keep it straight from start 2 finish. Don't twist as you go up then twist as you go down like most people this uses more forearm.
    thanks for the good tip, helpful.Guess I do it the wrong way when always curl my wrist up with the up motion ):
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  9. #9
    registered brute JacobOno's Avatar
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    try to do moves to isolate your long heads and short heads..

    for example; standing, close grip EZ bar curls will isolate your long heads.. and preacher curls will isolate the short heads.
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  10. #10
    Registered User KhoraskGTR's Avatar
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    sorry to tell ya but there is no best exercise for anything... it comes down to time and patience..

    in regards to this specifically, my bis took ages to start becoming fuller, wider and harder.. and in the end it all came back to the above.... just had to stick it out until I could lift the heavier weights with good form for good amount of reps etc

    the fast/slow twitch thing for bis is regards to only lifting light weights is bs (thinks of lou curling 100lb dumbbells in pumping iron *sniff*)
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  11. #11
    Registered User rusrious's Avatar
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    its all about the pump, and your genetics, and your rest, and your diet, and your protien quality,

    destroy them at all angles, and take notes on what burns them up, everyone is differant, and its trial and error, just saying
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  12. #12
    Famous Jack_Lupino's Avatar
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    "I'm Mr. Beast, the big bad Fenris wolf, I'm The-End-of-the-World-Man, wearing the flesh of fallen angels!" - Jack Lupino

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  13. #13
    Registered User rusrious's Avatar
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    Jack, good find.. I was thinking about getting the electric shock package myself, but that looks like a better routine..
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  14. #14
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    I've heard slow controlled reps and keeping the muscles in tension for longer than 30 seconds a set does wonders for size

    Kind of makes sense, I'd imagine the body building bigger glucose stores for that. Gonna try that if my arms stall
    Intensity, Recovery, Nutrition, Sleep- the only things that matter.
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  15. #15
    Registered User dameo182's Avatar
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    Thanx for that guys, so biceps still have fast and slow twitch fibres and not just one or the other? And is it normal after curling that its the inside of the elbow thats sore the day after rather than the actual bicep? Because thats where it hurts for me and it doesnt seem right tbh.
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    Originally Posted by Cyborg009 View Post
    Preacher curls are best, hammer curls are great too.
    .x2
    Lifting is a lot like partying... sometimes you go way too big and regret it the next morning.

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