Can you make your biceps wider?

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    Apr 12, 2010 8:33 PM GMT

    When I flex, the peak seems a bit narrow. I realize it may be genetics, but is there anything I can do to target this 'issue'? icon_confused.gif
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    Apr 12, 2010 11:35 PM GMT
    I do concentration curls and half-curls in addition to regular curls, perhaps these exercises would help?
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    Apr 12, 2010 11:56 PM GMT
    Do hammer curls to hit the brachialis (the muscle on the outside of the arm between the biceps and triceps). This will give your biceps a wider look. I had the same problem, but it's getting much better since I added these.

    biceps.jpg

    http://www.bodybuilding.com/exercises/detail/view/name/hammer-curls

    --Carlos
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    Apr 13, 2010 12:03 AM GMT
    Muscle size is a function of sarcoplasmic hypertrophy. You can research hypertrophy to learn more.

    A muscle has a particular function, in taking something from a point of orgin to somewhere else. You can't change the path of that motion to any large degree, and, you can't spot train, in most instances. Muscle shape is determined mostly by genetics. Muscle size is determined by what really amounts to local muscular endurance and NOT strength. A muscle can be about 30% larger if it's stretched as well.

    The guys you see on mags have been training for a lot of years, have good genetics, and, in many cases, have expanded the muscle fascia with "pump and pose". That is, they expand the muscle casing with fluid (usually MCT oil), and the muscle later grows into that expanded space as the fluid dissipates, and that yields a larger muscle, with a different shape (the muscle fascia / casing has changed) that is permanent. Think of a hot dog or sausage and its casing and injecting fluid into it. Fascia is a major limiting factor, along with myostatin inhibition, in muscle size. Strength and size are NOT at all the same.

    If you work your muscle through a full range of motion, it will take on its own shape, but, doing things like half-reps, 721s, etc., is all just wishful thinking. Stretching, and reps (you have to get as much fluid into the fascia as you can to expand it for additional growth) is what you need. Poor form, and heavy weights, along with low reps, will be counter productive to your goal.

    You should understand the muscular anatomy in order to understand how to work all the muscles of the (e.g.) biceps (as shown above) for fuller development.

    Presentation is also part and parcel of having a certain look. Lots of guys present themselves in a better way. If you wear a baggy shirt that isn't tucked in, you'll look like shit no matter how good your biceps are.

    Note that you say you want to lose weight. While losing fat will make your "lines' more visible, if you just starve / drop weight, you'll look worse, and lose whatever muscle you now have.

    In this picture the camera angle is right; the lighting is right; the pose is right...and...my arms are 19 inches...


    9730_200448.jpg
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    Apr 13, 2010 12:16 AM GMT
    chuckystud said...my arms are 19 inches...


    I envy you. icon_wink.gif
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    Apr 13, 2010 12:28 AM GMT
    I got 18''+ arms by lifting tons of reps at light weight. More or less as chuck put it: go for the pump icon_wink.gif
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    Apr 13, 2010 12:39 AM GMT
    Here's a shot of Logan at Lifetime last summer (2009). He's quite a bit bigger now. We giggle, because some morons think they curl 95s, and Logan only goes as high as 25. Logan is 220 at 5'8" and I'm 210 to 220 at 5''5".

    logan_2009_lifetime.jpg
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    Apr 13, 2010 1:51 AM GMT
    chuckystud saidThe guys you see on mags have been training for a lot of years, have good genetics, and, in many cases, have expanded the muscle fascia with "pump and pose". That is, they expand the muscle casing with fluid (usually MCT oil), and the muscle later grows into that expanded space as the fluid dissipates, and that yields a larger muscle, with a different shape (the muscle fascia / casing has changed) that is permanent./>


    Chucky, I think you should clarify yourself here.....it makes it sound like you are advocating using MCT oil to enlarge the fascia and have the muscle grow into it. You and I may know that fitness models and bodybuilders use that trick to make muscles look fuller but I don't think it's something that needs to be thrown out there as something that every Joe who wants bigger biceps or chest muscles needs to do. I'm not saying everybody who reads that is going to rush right out and inject MCT oil but I'd hate to see people going out and doing something they know nothing about in order to get the fitness model/bodybuilder look (not that everybody wants that anyway), you know what I mean?

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    Apr 13, 2010 2:30 AM GMT
    Shortnsexystud said
    chuckystud saidThe guys you see on mags have been training for a lot of years, have good genetics, and, in many cases, have expanded the muscle fascia with "pump and pose". That is, they expand the muscle casing with fluid (usually MCT oil), and the muscle later grows into that expanded space as the fluid dissipates, and that yields a larger muscle, with a different shape (the muscle fascia / casing has changed) that is permanent./>


    Chucky, I think you should clarify yourself here.....it makes it sound like you are advocating using MCT oil to enlarge the fascia and have the muscle grow into it. You and I may know that fitness models and bodybuilders use that trick to make muscles look fuller but I don't think it's something that needs to be thrown out there as something that every Joe who wants bigger biceps or chest muscles needs to do. I'm not saying everybody who reads that is going to rush right out and inject MCT oil but I'd hate to see people going out and doing something they know nothing about in order to get the fitness model/bodybuilder look (not that everybody wants that anyway), you know what I mean?


    He meant it more or less as an example of how to do it artificially and to put in perspective how the process works in terms of natural "fascia stretching"; i.e., think of your muscle as a hot dog. Chuck outlined the factors in limiting muscle size and presented the various methods in overcoming them, but also advocated proper exercise above all else.

    That said, there are still people who will read this and decide to pump their arms full of oil. Regardless of how chuck may have intended the message to be received, there's no way to keep complete nincompoops from shooting their arms up as a substitute for real exercise.
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    Apr 13, 2010 2:40 AM GMT
    _solid_ saidDo hammer curls to hit the brachialis (the muscle on the outside of the arm between the biceps and triceps). This will give your biceps a wider look. I had the same problem, but it's getting much better since I added these.

    biceps.jpg

    http://www.bodybuilding.com/exercises/detail/view/name/hammer-curls

    --Carlos


    Thank you. This is what I was talking about. I'll give it a try.
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    Apr 13, 2010 4:35 AM GMT
    You cant change the shape of the muscle being worked. You can try to make the muscle bigger (as big as genetics will allow).
  • Sparkycat

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    Apr 13, 2010 4:40 AM GMT
    But, isn't high reps/lower weight best for increasing strength rather than size? Everything I've read indicates that higher weights/lower reps are best to gain size.


    flex89 saidI got 18''+ arms by lifting tons of reps at light weight. More or less as chuck put it: go for the pump icon_wink.gif
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    Apr 13, 2010 5:08 AM GMT
    I totally agree with you Logan. I just thought he could have been more specific and included a disclaimer.....you know "don't try this at home" kind of thing....to let people know that he was merely presenting information. At least it is accurate information, unlike a lot of supplement companies that make claims of this, that or the other effect of their product without stressing, in an obvious way, that hard work and proper diet is still required for results.
  • MikemikeMike

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    Apr 13, 2010 9:30 AM GMT
    preacher curls inside and outside.
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    Apr 14, 2010 4:33 PM GMT
    Perhaps our headless poster will elaborate on the differences of "inside preacher curls" and "outside preacher curls" with respect to muscular anatomy and biceps size.
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    Apr 14, 2010 4:44 PM GMT
    chuckystud saidPerhaps our headless poster will elaborate on the differences of "inside preacher curls" and "outside preacher curls" with respect to muscular anatomy and biceps size.


    Using EZ-bar for inside and bar bell for outside?

    Just a shot in the dark...