Defining Your Biceps

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    Jul 22, 2010 6:11 AM GMT
    Hi All,

    here's my question. I have very sizable arms. I get told all the time my arms look good. The issue though is that no matter how much I lift, my biceps stay big, but they don't really get that baseball-like quality. They have very ample mass, but I'd like to know how to get them to tighten up and ball up so they look more impressive.

    What kinds of exercises? How should I exercise them?

    Thanks,
    CoolB
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    Jul 22, 2010 7:34 AM GMT
    Work your whole body, including your biceps. Build some muscle mass and shed fat at the same time. You biceps will shape up in a few months.

    Doing bicep exercises alone will do nothing but give you strong arms and a weak back, then you'll be headed toward problems.

    PS. I was very close to your body proportions this time last year. It CAN be done. icon_biggrin.gif
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    Jul 22, 2010 12:55 PM GMT
    close grip chinups helped me get a bigger biceps peak. In fact thats the only bicep exercise I do and they're still growihg
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    Jul 22, 2010 1:18 PM GMT
    @paulflexes: I do work my whole body. The majority of my weight is muscle mass and bone. I'm built lke a linebacker. I'd be delusional to think that just working one muscle group would work. That's silly. While i'm working on getting my body fat down, and spend 5 days a week working different muscle groups, I'd still like to know how I can get my biceps specifically to ball up, because that's any area that isn't developing quite like the others. I do bis in conjunction with back exercises because bis are secondarily worked when working the back.

    So any suggestions on exercises, reps, sets, would be greatly appreciated.
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    Jul 22, 2010 1:45 PM GMT
    it's only my opinion, but from your pic it looks like you might need to lose some BF...have you had your BF checked? i'm guessing it to be around 12-15%. to get the definition you're talking about you probably need to get to 6-8%.

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    Jul 22, 2010 2:05 PM GMT
    yeah i think its a total body fat to lean muscle mass ratio issue. i'd say the OP is well into double digits on the body fat- look at that gut. there's a lot of muscle underneath it all, clearly, but its never gonna look defined or chiseled with all that padding over it.

    i suggest the OP commit a long period of time to doing cardio- swimming, climbing a jacob's ladder, jump rope-ing, etc..... to whittle down the flab that's muffling his muscular definition
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    Jul 22, 2010 2:13 PM GMT
    naivenewbie saidclose grip chinups helped me get a bigger biceps peak. In fact thats the only bicep exercise I do and they're still growihg


    Along with the BF comments would sum it all up. You can also look into Arnold Bicept Curls.
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    Jul 22, 2010 2:13 PM GMT
    czarodziej saidyeah i think its a total body fat to lean muscle mass ratio issue. i'd say the OP is well into double digits on the body fat- look at that gut. there's a lot of muscle underneath it all, clearly, but its never gonna look defined or chiseled with all that padding over it.

    i suggest the OP commit a long period of time to doing cardio- swimming, climbing a jacob's ladder, jump rope-ing, etc..... to whittle down the flab that's muffling his muscular definition


    ditto!

    its definitely got to be a full body thing. cardio is the key!
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    Jul 22, 2010 11:53 PM GMT
    Here's my question if ya don't mind.

    What exercises is effective for making my biceps bigger? icon_redface.gif
  • EricLA

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    Jul 22, 2010 11:56 PM GMT
    I do recline bench alternating curls (w/ 35 lb. dumb bells), but I think you can credit my "baseballs" to genetics. To be honest, my biceps have always been very easy to develop. I wish every body part was as easy and defined, but they aren't.
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    Jul 22, 2010 11:56 PM GMT
    Sacroplasmic hypertrophy.

    Some folks have different insertion points for their biceps.

    A "PopEye" bicep is symbolic of a bicep tear...or...a bunch of Pump and Pose.
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    Jul 23, 2010 12:14 AM GMT
    Ah, the curse of the endo-mesomorph. I know it all to well.

    I think a combination of what others have previously stated about diet and cardio and peak targeting exercises is in order. We have the same basic body type. You probably gain muscle relatively easily, but gain fat just easily along with it. It took me a long time to learn that I do not have to be a slave to a genetically predetermined metabolism.

    Do lots of HIIT rather than long distance/endurance cardio. It will burn more fat with burning less muscle.

    Keep the carbs, but ditch the white stuff. Your wheat needs to be whole and brown as does your rice. Cut back on the sugar.

    My biceps aren't all that, but they are much bigger and more defined than they were before I started what I stated above.
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    Jul 23, 2010 12:30 AM GMT
    Body fat issue. More meals, less overall calories.
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    Jul 23, 2010 12:45 AM GMT
    I agree with the others. I had the same problem as you - I could put on size but I couldn't get definition. Now that I've dropped the body fat I'm finding it easier to get definition.
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    Jul 23, 2010 12:53 AM GMT
    And when you reach your goal, you'll be complaining about veiny arms icon_cool.gif
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    Jul 23, 2010 12:57 AM GMT
    coolb944 said@paulflexes: I do work my whole body.
    Oops...sorry. I misread. Can I blame it on ADHD? icon_lol.gif

    coolb944 saidSo any suggestions on exercises, reps, sets, would be greatly appreciated.
    I think like others have said: Shed some fat.
    Although, I've been using the bulk+shed technique since February, after I'd lost 30 pounds (was 50 over starting out).
    I also flex in the mirror...allot...and always have (even when I hated what it looked like). Just flexing alone always kept my muscles tight even through the years of inactivity, and I always had a peak. Not sure if flexing and peaks are related, but it'll give me something to research when I'm bored.
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    Jul 23, 2010 1:06 AM GMT
    need to drop the bodyfat and lean up more, its basically the only way you are going to get the biceps to look how you want.
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    Jul 29, 2010 2:54 AM GMT
    I hear you all, and am definitely working on cutting the body fat. Just wasn't sure how much body fat played a role compared to exercises and such for this particular muscle.

    Thanks Guerrillasodomy. We're definitely on the same page as far as how our bodies work. Easy gain muscle, easy gain fat. I'm taking HIIT to be High Intensity Interval Training? I've heard that's helpful for our body types, and am trying to incorporate more of it into my workouts.