Elongating Biceps... D1 lives here.

[clos49]

Been doing the wide grip curl, which I had read was a good one. Any others that ahve worked for you guys?

Thanks

[lilshortwun]

i think preacher curls

[msm172021121]

Been doing the wide grip curl, which I had read was a good one. Any others that ahve worked for you guys?

Thanks

your muscle fibers run in a predetermined position and are a certain length regardless of what exercises you do. unless i'm misunderstanding your question, you can't change the length of them.

[Sharkskin]

your muscle fibers run in a predetermined position and are a certain length regardless of what exercises you do. unless i'm misunderstanding your question, you can't change the length of them.

That's what I was thinking, I thought that was genetics..

[keys_10]

That's what I was thinking, I thought that was genetics..

It is genetics, you can't lengthen your muscles

[clos49]

Guess to re-word my question, hitting the lower head/part of the bicep. I seem to be developing a compact high peak muscle and would like to involve the distal portion of the muscle more when working the bis

[JBrook]

Try preacher curls with the inner grip on the curl bar not the outter. Also, as you cut weight muscles look a little longer without the fat.

[clos49]

Thanks

[Chopzilla]

Preacher have already been mentioned but also try spider curls and dumbbell curls on an incline bench. Just make sure you try your best to keep the contraction when you lower the weight all the way down.

[DJAuto]

Preacher/spider curls MAY lead to slight elongation of the muscular body.

[theapexxxx]

Preacher/spider curls MAY lead to slight elongation of the muscular body.

in theory.
Plastic surgery is your best option.I assume OP wants to know because there is a large gap between the bicep and forearm.
An Overall increase in bicep and forearm size will make this gap look smaller, but there is no way to elongate your bicep muscle.

[clos49]

I was looking up some videos for the spider curls and the trainer mentioned it was ideal for the peak

[ironwill2008]

The only way to close that gap between the biceps and the inner elbow is to pick better parents.

[clos49]

lol if that was the case I would be rich, I'll give it some time. Maybe work out my forearms some more and cut a little bit more. Thanks for the advice

[Fit_4Life]

Ya, I wish I had fuller biceps too. I know it's genetics but what I do is hit the biceps with as many variations/exercises as possible to make sure I hit and fill out every part of my biceps

lol if that was the case I would be rich, I'll give it some time. Maybe work out my forearms some more and cut a little bit more. Thanks for the advice

[drpcnow]

I was looking up some videos for the spider curls and the trainer mentioned it was ideal for the peak

maybe im wrong but i thought a spider curl was this:
go to the preacher station, remove the seat,now stand on the other side where the weight is normally held,now put your arm over the station and lower the dumbell where the seat was.you have a way more range of motion this way then you would using the preacher pad.

[clos49]

This guy seems to be doing them on the incline, cant post the link but if you go to youtube and search spider curls is the first video

[zildjian_4]

maybe im wrong but i thought a spider curl was this:
go to the preacher station, remove the seat,now stand on the other side where the weight is normally held,now put your arm over the station and lower the dumbell where the seat was.you have a way more range of motion this way then you would using the preacher pad.

right, the spider curl is the just using the opposite side of the pad. it only changes the point of most resistance. it does *not* give you a fuller rom. it only changes where the tension is.


EDIT: YOU CAN NOOTTT MAKE A MUSCLE LONGER, ONLY BIGGER\!

[Findenn]

EDIT: YOU CAN NOOTTT MAKE A MUSCLE LONGER, ONLY BIGGER\!

x2. It was mags in past decades that are to blame for spreading myths. I remember reading an old mag from the early 90s that my friend had, in it Sergio Oliva was explaining how doing curls with a super wide grip "helped brings his bicep down onto his forearm". Oliva always had insertions like that. This was before I was on the forums, otherwise I would have scanned it & posted it for ppl to scrutinize.

[Defiant1]

Hey bros. Hate to be "that guy"....but it is very well documented that you can both lengthen and shorten a muscle.....in fact the cells that transition from muscle to tendon are plastic and adaptable.




..who'd a thought it!




.....just sayin....

I always find it amazing how people make authorative sounding statements that contradict what the people who actually DO the sport say without doing dick-all research....

[morderstwo]

Hey bros. Hate to be "that guy"....but it is very well documented that you can both lengthen and shorten a muscle.....in fact the cells that transition from muscle to tendon are plastic and adaptable.

..who'd a thought it!

.....just sayin....

But the region of these transition cells is not really large enough to make much of a difference to be worth it. Its not that you can progressively fully change the transition cells into pure muscle cells, while changing previously pure tendon into future transition cells.

And to induce plastic deformation would require you spend more time stretching under load than actually doing normal training with specific exercises.

[Defiant1]

But the region of these transition cells is not really large enough to make much of a difference to be worth it. And to induce plastic deformation would require you spend more time stretching under load than actually doing normal training with specific exercises.

Really? That's not what the research found.

Check it out before you spout.


Even casual pondering will reveal anecdote....women who wear high heels anyone? Those with poor posture?

[morderstwo]

Really? That's not what the research found.

Check it out before you spout.

No probs, defly will check it out. You have any links?

[Defiant1]

No probs, defly will check it out. You have any links?

google "serial sarcomere addition".

Regardless.. "shortening" or "lengthening" a muscle is well documented.

[drpcnow]

right, the spider curl is the just using the opposite side of the pad. it only changes the point of most resistance. it does *not* give you a fuller rom. it only changes where the tension is.


EDIT: YOU CAN NOOTTT MAKE A MUSCLE LONGER, ONLY BIGGER\!

wow, thanks i think you are better at explaining things.

[Defiant1]

For what it's worth, I don't think the preacher or especially the spider curl will "lengthen" the biceps. Neither "stretches" the bicep, and in fact "stretch" the biceps less than a regular curl, unless your regular curl form sucks. The conventional angled preacher might work the "lower" area of the biceps, but that is another argument.

Incline curls would likely give the best results.

[MWheatley]

Hey bros. Hate to be "that guy"....but it is very well documented that you can both lengthen and shorten a muscle.....in fact the cells that transition from muscle to tendon are plastic and adaptable.




..who'd a thought it!




.....just sayin....

I always find it amazing how people make authorative sounding statements that contradict what the people who actually DO the sport say without doing dick-all research....

I have heard the only proven way to do so is through stretching & working with a full ROM - not a BIGGER range of motion.

So doing a skullcrusher on decline would give you a larger ROM but would not lengthen a muscle. Is there any other studies that show an alternative way?

[morderstwo]

For what it's worth, I don't think the preacher or especially the spider curl will "lengthen" the biceps. Neither "stretches" the bicep, and in fact "stretch" the biceps less than a regular curl, unless your regular curl form sucks.

Incline curls would likely give the best results.

Yes the preacher would stretch it less since the elbows are higher.

A personal favorite of mine is in fact flat lying db curls.

[Defiant1]

I have heard the only proven way to do so is through stretching & working with a full ROM - not a BIGGER range of motion.

So doing a skullcrusher on decline would give you a larger ROM but would not lengthen a muscle. Is there any other studies that show an alternative way?

A skullcrusher on a decline gives you a larger ROM than a reg skull (in certain ways at least, you lose some movement ROM with skulls but gain some pre-stretch on the long-head), but not as much as an overhead tricep extension, which also pulls your elbow higher, stretching your triceps more.

[Big Slim DaDDy]

Sorry broscientists, you're not going to elongate you're attachments.