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Thread: wider biceps

  1. #1
    lifting hard ironman1's Avatar
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    wider biceps

    what bicep excersize is the best at making your biceps' wider. i know concentration curls make them taller, but which excersizes make them bigger horizontal wise?
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  2. #2
    Senior Member TTG's Avatar
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    It depends on your body and general arm size. Other than that, you won't be able to make them just wider. With comes with size
    it's not the weight you lift, it's the progress you've made
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  3. #3
    Registered User LuckShot's Avatar
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    genetics mostly will shape how ur bicep will look, some people get wide, some get peaked ,some get both , but enough work and u can get what u want it just may be harder for u. there are no speacial exercised to just get width.
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    Banned nGuyeN321's Avatar
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    make your biceps bigger. it will widen itself depending on how your biceps are genetically.
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  5. #5
    lifting hard ironman1's Avatar
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    ok thanks guys...i have another question i work my triceps and biceps twice a week should i also be training my forearm's twice a week. this is my routine

    day1-back+4-5sets for biceps
    day2-chest+4-5 sets for triceps
    day3-shoulders,traps
    day-4rest
    day-5biceps, triceps,forarm
    day6-legs
    day7-rest
    day8-rest

    if it is necessary to train forearms twice a week what day should i do it on?
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  6. #6
    Senior Member TTG's Avatar
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    No, you shouldn't train forearms twice a week. Doing heavy back and arm work should be enough. I would consider forearm excercises more of a finishing or polishing excercises for people that are looking to perfect their physique.
    it's not the weight you lift, it's the progress you've made
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  7. #7
    Effort > Weight Force1sTipToppe's Avatar
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    Originally posted by TTG
    It depends on your body and general arm size. Other than that, you won't be able to make them just wider. With comes with size
    bump
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    TTG is right
    you can train your outter and inner bicep.... thats about all you can do... genetics will decide the rest
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    Registered User gazzarobbo's Avatar
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    I read that alternating hammer curls are a good way of adding width to the bicep
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    Originally posted by TTG
    No, you shouldn't train forearms twice a week. Doing heavy back and arm work should be enough. I would consider forearm excercises more of a finishing or polishing excercises for people that are looking to perfect their physique.
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    Originally posted by gazzarobbo
    I read that alternating hammer curls are a good way of adding width to the bicep
    make your biceps bigger. there is no execersies that widens or peaks your biceps.
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  12. #12
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    yeah making them bigger overall will help. also i heard that hammer curls can make them wider, not sure if it's true.
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  13. #13
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    time + food = wider biceps
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  14. #14
    Registered User AntiZone's Avatar
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    they will naturally get larger.. the way that they go is up to your body
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