How does one build thicker biceps?

[casey8586]

I lift regularly and my bicep is skinny. Unflexed it's 13 and flexed it's 14 my wifes who also lifts regularly is much wider when flexed, for example her's unflexed is 11 and flexed is 13.5, and it is much wider. I do ez curls... all 3 positions and concentrated dumbell curls. I have even tried 21's and nothing seems to make them wider. I am not in competition with my wife but I sure would like to add thickness to my arms.
Thanks

[DanMc]

Keep lifting to be quite honest with 13 inch arms you can't expect very much width. All good things come in time. ...

[GREENFEATHER]

http://www.forum.bodybuilding.com/sh...ight=low+bicep

There's the infamous link, yet again. Don't forget that the triceps makes up a larger part of the upper arm. Building this up will help with your size issues.

[Niroc]

Check your diet

[magnus wsm]

I lift regularly and my bicep is skinny. Unflexed it's 13 and flexed it's 14 my wifes who also lifts regularly is much wider when flexed, for example her's unflexed is 11 and flexed is 13.5, and it is much wider. I do ez curls... all 3 positions and concentrated dumbell curls. I have even tried 21's and nothing seems to make them wider. I am not in competition with my wife but I sure would like to add thickness to my arms.
Thanks

21,s are junk no wonder your wife has bigger arms, listen lower volume heavier weight means bigger arms. these guys who you lust after in muscle mag curl like 225 pounds for reps. and they have 21 inch arms, so if you are going to get bigger get stronger.i have never seen a guy with 12 inch arms curl 225 easy so strength is a must pumping is that nothing more. now get after it your wife is stretching the sleeves in your shirts.

[GameDayDog]

Don't forget that the triceps makes up a larger part of the upper arm. Building this up will help with your size issues.

That was my fyrst thought... build da triceps... People feel the biceps.. but see the triceps...

I'm gonna have to pay some attention to that whole low vs high bicep thyng... I guess I was too sleepy to comprehend it...

Peace.. ~G

[body2big]

So many people worried about the bicep, When its all tricep for size. Also to get width I like doing heavy Hammer curls to me this makes the Bicep wider. JMO

Shawn

[JH13]

Like it was said already,Tri's make up most of your arm.Your Bi's can definetely get bigger though.Try this-

BB curls 3x4-6
DB incline curls 2x8-10
DB hammer curls 2x8-10

Train your Bi's direct like this once a week.Use strict form & do your reps in a controled fashion.Don't lift or lower the weight quickly.Also,don't use straps when you train your back(lats).Your Bi's get a good strength workout when you do lifts like bent over rows,but they wont really flex hard if your strapped.

[casey8586]

Thanks,

I will try that work out of inclines, hammer and lower reps, my triceps are not bad. I just don't want chicken tendons for biceps.

[Defiant1]

I lift regularly and my bicep is skinny. Unflexed it's 13 and flexed it's 14 my wifes who also lifts regularly is much wider when flexed, for example her's unflexed is 11 and flexed is 13.5, and it is much wider. I do ez curls... all 3 positions and concentrated dumbell curls. I have even tried 21's and nothing seems to make them wider. I am not in competition with my wife but I sure would like to add thickness to my arms.
Thanks

For bicep thickness, do WIDE GRIP, STRAIGHT BAR, PREACHER CURLS (angled bench). Keep your elbows narrow and your hands wide. These will work your inner bi's and make your bis thick. After warm-up use sets of 8 reps. MAKE SURE TO USE A STRAIGHT BAR.

While they are good, the exercises you are currently doing will not target this area.

Try it and let me know if it works. You should feel it right away.

[casey8586]

Hey, Thats great advice, I have never used a straight bar, and now that you meantioned it, my wife does.

I will let you know. Thanks.

[2pounds]

http://www.forum.bodybuilding.com/sh...ight=low+bicep

There's the infamous link, yet again. Don't forget that the triceps makes up a larger part of the upper arm. Building this up will help with your size issues.

I can vouch for this link

[tommy87]

sorry to bother you guys but i figured the over 35's wouldn't talk as much crap as the teens. whats the reason for using a straight bar instead of a ez bar?

[JH13]

sorry to bother you guys but i figured the over 35's wouldn't talk as much crap as the teens. whats the reason for using a straight bar instead of a ez bar?

The EZ curl bar puts your hands in a neutral position.It makes it easier to hold the bar & you don't flex as hard.The str8 bar seems to build mass overall,its harder to do than EZ bar curls so your results are better.

[Minotaur]

It sits underneath and to the outside of the biceps brachii. The brachialis gives width to the 'biceps'. The brachialis is worked with hammer curls and reverse curls with an ez curl or straight bar (at least for me). And keep in mind your overall physique. Franco Columbu posited that to add an inch to your arms, you have to gain 10-15 lbs of lean weight.

http://www.exrx.net/Muscles/Brachialis.html
http://www.exrx.net/Muscles/BicepsBrachii.html
http://www.exrx.net/Lists/ExList/Arm...#anchor1910082

[Defiant1]

sorry to bother you guys but i figured the over 35's wouldn't talk as much crap as the teens. whats the reason for using a straight bar instead of a ez bar?

For bicep THICKNESS, the straight bar puts the "inner bicep" or short-head in a straighter line therefore better leverage.

The biceps attach to the INSIDE of the forearm (when viewed from the front). A curl bar is better for MOST people for overall development, but the question posed was for thickness.

[lmuse]

I ve always been told that dumbell hammer curls are good for building
thickness. They not only work your forearms well, but they seem to really
hit the lower end of the bicep. Try some for awhile and see if you can tell
any difference.

[clive]

21,s are junk no wonder your wife has bigger arms, listen lower volume heavier weight means bigger arms. these guys who you lust after in muscle mag curl like 225 pounds for reps. and they have 21 inch arms, so if you are going to get bigger get stronger.i have never seen a guy with 12 inch arms curl 225 easy so strength is a must pumping is that nothing more. now get after it your wife is stretching the sleeves in your shirts.

I have to agree with this to a degree, go heavy and no more than 3 or 4 sets of 8 reps. But I wouldn’t dismiss 21’s, I alternate. When I find I can’t increase the weight of the heavy curls for some time I do 21’s for a couple of weeks then go back to the heavies, this really blasts the biceps and I usually find I can increase the poundage up on what I was previously doing.
Diet is also important since I started to bulk and increased my body weight I have noticed my arm measurement increasing too. But keep with it, it wont happen over night.