Any tips on building a "Wider" bicep?

  • in773guy

    Posts: 89

    Feb 29, 2008 1:36 PM GMT
    So I am OK with my arms in general and the length and depth of my biceps but I would really like to get them wider....is there any particular motions or workout that I can focus on to make this happen?
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    Feb 29, 2008 4:26 PM GMT
    Pump and pose is about the only thing that will help you in the way you wish. Any real muscle board will have a bunch of articles on it.
  • NYCguy74

    Posts: 311

    Feb 29, 2008 4:41 PM GMT
    I'm not sure if this will help, and you might already know this. Maybe some of the more experienced / formally trained guys on here could comment.

    there are 2 parts to the biceps (hence the bi part), by changing your grip width, you can influence different parts. flex and feel as you rotate (not bend) your elbow. You'll feel the flex move from the front to the back of the muscle.

    When i was going to my trainer, he had me do dumbbell curls with my elbows at my hips, and hands as far to the sides as i could get them as opposed to straight in front of me. also on barbell stuff, i would switch between narrow and wide grips.

    went to exrx.net which normally has pretty good info. Although the did not have much on activating the different parts. but they did have a picture showing the different heads.

    BicepsInside.gif
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    Feb 29, 2008 4:44 PM GMT
    Right, but, your muscle bursa, and shape, is how it is. While you can induce a degree of hypertrophy, if you really want to widen it, or change the shape, that's where stretching the fascia comes in. Changing the exercise won't really effect the width. The muscle works in a certain way, and that's it.

    Changing position provides variety, but, really won't change the shape much.

    Independent double contraction exercises with a full stretch will help, but you aren't really going to widen the muscle.

    Short of GH, or Pump and Pose, it is what it is.