Thread: Bicep size problem
05-08-2021, 05:16 AM
-
#1
- StoneColdMarko7
- Registered User
-
- StoneColdMarko7
- Registered User
- Join Date: Jul 2018
- Age: 56
- Posts: 6,193
- Rep Power: 19198
-
-
Bicep size problem
My biceps are most critical. I cant get them bigger and I have a pretty good meal plan where I hit my calorie and protein intake and I am pretty strong but I just cant get my biceps bigger.
Im thinking I am possibly not doing my bicep exercises correctly as shown in this video on 3:50 he explains it very well
(My wrists are too high when I grab the dumbell or a bar and when I lift I use like 50 percent of forearm and 50 percent biceps instead of 100 percent biceps)
Im doing biceps only once per week so Im thinking I'll switch to push pull legs exercise program and I'll do pull twice a week to hit biceps more
Im thinking I am possibly not doing my bicep exercises correctly as shown in this video on 3:50 he explains it very well
(My wrists are too high when I grab the dumbell or a bar and when I lift I use like 50 percent of forearm and 50 percent biceps instead of 100 percent biceps)
Im doing biceps only once per week so Im thinking I'll switch to push pull legs exercise program and I'll do pull twice a week to hit biceps more
05-08-2021, 07:18 AM
-
#2
- StoneColdMarko7
- Registered User
-
- StoneColdMarko7
- Registered User
- Join Date: Jul 2018
- Age: 56
- Posts: 6,193
- Rep Power: 19198
-
-
Originally Posted By piramparam⏩
Yeah just saw this lui marco guy and he looks horrible as far as my forearms I have pretty strong forearms here is my forearmTry to do single arm bicep curls on the higher cable with ur arm in front of your body. That **** feels like your bicep is gonna explode. Works up the mind muscle connection so youll get more bi activation.
Also try doing curls with your arm flat under the top part of the dumbell. It mostly takes your forearm activation away. Also no ez bar curls or hammer curls. That will feed your forearms mind muscle connection.
Edit: And if your forearms are behind then thats the reason your bis aint growing. Most people with big bis have big forearms too. You dont wanna look like lui marco trust me.
Also try doing curls with your arm flat under the top part of the dumbell. It mostly takes your forearm activation away. Also no ez bar curls or hammer curls. That will feed your forearms mind muscle connection.
Edit: And if your forearms are behind then thats the reason your bis aint growing. Most people with big bis have big forearms too. You dont wanna look like lui marco trust me.
But look at my biceps
Idk I should definitely change both and the technique and try push pull legs program
05-08-2021, 07:20 AM
-
#3
05-08-2021, 07:21 AM
-
#4
- RealLifeAlpha
- i swear im an alpha
-
- RealLifeAlpha
- i swear im an alpha
- Join Date: Jun 2020
- Posts: 12,159
- Rep Power: 242567
-
-
dude i wouldnt worry about your biceps and just do a full re-comp. you're in skinny-fat no man land (ded fkn Srs)
~focus on what you can control crew~
~flaccid cummer crew~
~you are who you surround yourself with crew~
~mum was an escort crew~
~nothing is permanent so just enjoy the ride crew~
~2.5 inch dink crew~
~Forgive yourself crew~
~Accused of incest by extended family crew~
~It's up to you to fix your life crew~
~deep, sustained sexual eye contact with your own nephew crew~
05-08-2021, 07:22 AM
-
#5
- GaryRidgway
- Join Date: Apr 2013
- Posts: 46,864
- Subscribers: 11
- Rep Power: 334052
-
-
bicep size looks to be the least of your problems
Beer is my brush and the road is my canvas
05-08-2021, 07:27 AM
-
#6
- StoneColdMarko7
- Registered User
-
- StoneColdMarko7
- Registered User
- Join Date: Jul 2018
- Age: 56
- Posts: 6,193
- Rep Power: 19198
-
-
Originally Posted By Coal
I first started in late 2016( first time ever in gym) and I was bulking in 2017 but it was garbage I didnt workout properly and I ate crap thats why I gained weight and it was mostly fat so I was absent from gym until october last year (I did cardio and I did calisthenics workouts) I lost around 25 pounds and got in some good shape and I increased my core strength. So for the past few months I have been bulking (on a good diet) but idk my biceps just arent gaining in sizeHow long have you been lifting? Sadly it might just be genetics at this point brah.
Edit: you look kinda like a newb, I doubt you're at your natty limit.
Edit: you look kinda like a newb, I doubt you're at your natty limit.
05-08-2021, 07:29 AM
-
#7
- StoneColdMarko7
- Registered User
-
- StoneColdMarko7
- Registered User
- Join Date: Jul 2018
- Age: 56
- Posts: 6,193
- Rep Power: 19198
-
-
Originally Posted By GaryRidgway⏩
The point is im bulking and I want to get big. I know I have pretty high bodyfat and that I should probably change my diet and go on a cut regimen but I dont honestly care about being lean and abs and all that. I just want to get big.bicep size looks to be the least of your problems
05-08-2021, 08:01 AM
-
#8
- GaryRidgway
- Join Date: Apr 2013
- Posts: 46,864
- Subscribers: 11
- Rep Power: 334052
-
-
Originally Posted By StoneColdMarko7⏩
The point is im bulking and I want to get big. I know I have pretty high bodyfat and that I should probably change my diet and go on a cut regimen but I dont honestly care about being lean and abs and all that. I just want to get big.
Beer is my brush and the road is my canvas
05-08-2021, 08:22 AM
-
#9
- StoneColdMarko7
- Registered User
-
- StoneColdMarko7
- Registered User
- Join Date: Jul 2018
- Age: 56
- Posts: 6,193
- Rep Power: 19198
-
-
Originally Posted By GaryRidgway⏩
Nice video. So basically back compound exercises should be main goal. Pull ups (weighted) , t bar row etc I would add weighted chin ups too and then go for curl exercises. Because bicep is really a small muscle in a persons body. Its kinds crap tbh because most of the arm is a forearm and far more activation is a shoulder joint so bicep doesnt really have that impact on the overall body activity.Pretty solid advice.
I will try to his advice. So back compound exercises do heavily impact a TOTAL bicep size and then just blast it for the finish with curls.
I will change my workout program and do his advice but also do a little technique change jeff said in the video I posted. I'll continue bulking because like I said I dont really care about abs and all that crap (at the moment) maybe I'll go for a cut in the near future who knows if I feel like it.
05-08-2021, 08:24 AM
-
#10
- StoneColdMarko7
- Registered User
-
- StoneColdMarko7
- Registered User
- Join Date: Jul 2018
- Age: 56
- Posts: 6,193
- Rep Power: 19198
-
-
Although my concern is that in 2 months I'll be getting a tattoo so idk should I cut a bit because of the skin "texture" I guess so its not as stretched or how do you say it? Is bodyfat going to effect the tattooing?
05-08-2021, 08:59 AM
-
#11
Originally Posted By StoneColdMarko7⏩
You look like you've been lifting for 8 months, so I don't think you should be worrying about biceps.Yeah just saw this lui marco guy and he looks horrible as far as my forearms I have pretty strong forearms here is my forearm
But look at my biceps
Idk I should definitely change both and the technique and try push pull legs program
But look at my biceps
Idk I should definitely change both and the technique and try push pull legs program
Originally Posted By StoneColdMarko7⏩
LolIm doing biceps only once per week
And for the love of god, stop "bulking".
05-08-2021, 09:04 AM
-
#12
My best bicep growth was from military pull-up training. I did NO isolation arm work during that time, because it would be over-training.
For those who don’t know, military pull-up training is simply the ol “grease the groove” method aka you reduce intensity to 33% and Max out volume and frequency. So if you can do 9 pull ups you would do only 3, but you would do 20 sets of 3 reps, 3 times per week. Once a month you would do a max set to see if you improved from your 9 pull ups, chances are you would go to 10 or 12 very quickly. Then adjust your reps from there. So if you can do 12 pull ups, you would then do sets of 4. And so on.
For those who don’t know, military pull-up training is simply the ol “grease the groove” method aka you reduce intensity to 33% and Max out volume and frequency. So if you can do 9 pull ups you would do only 3, but you would do 20 sets of 3 reps, 3 times per week. Once a month you would do a max set to see if you improved from your 9 pull ups, chances are you would go to 10 or 12 very quickly. Then adjust your reps from there. So if you can do 12 pull ups, you would then do sets of 4. And so on.
05-08-2021, 09:16 AM
-
#13
- notoriousthug
- Son of Zyzz
-
- notoriousthug
- Son of Zyzz
- Join Date: Nov 2015
- Posts: 752
- Rep Power: 2392
-
-
Originally Posted By GaryRidgway⏩
this.bicep size looks to be the least of your problems
05-08-2021, 09:19 AM
-
#14
- Anorexilla
- -----Autist-----
-
- Anorexilla
- -----Autist-----
- Join Date: Jul 2014
- Location: Denmark
- Posts: 10,740
- Rep Power: 68551
-
-
Lose fat and get leaner, it'll make you look bigger as you get defined.
I've lost a fair bit of size over the past 6 months since our gyms have been closed since december, but I look pretty good as I have also been cutting and getting defined.
I've lost a fair bit of size over the past 6 months since our gyms have been closed since december, but I look pretty good as I have also been cutting and getting defined.
I have always wanted to become a tampon. My dream is to be inserted into a woman's chamber of love and absorb her lady juices.
My gyno surgery video:
https://www.youtube.com/watch?v=Td12mDeyVH8
05-08-2021, 09:25 AM
-
#15
05-08-2021, 09:29 AM
-
#16
- CaliSuperSport
- Mercenary. Non-negotiable
-
- CaliSuperSport
- Mercenary. Non-negotiable
- Join Date: Apr 2012
- Location: Sacramento, California, United States
- Posts: 47,223
- Rep Power: 275363
-
-
Dawg you need to lift more in general. Compound lifts + progressive overload + small calorie surplus .
You're also kinda skinny fat, so after some mass gain you may consider a mini cut, where you lose about .75-1.0% of your mass per week for like 4 weeks. Will make your gains look a little better.
To cut to the chase tho, most miscers are gonna say bulk responsibly, gain mass first, then cut.
You're also kinda skinny fat, so after some mass gain you may consider a mini cut, where you lose about .75-1.0% of your mass per week for like 4 weeks. Will make your gains look a little better.
Originally Posted By Anorexilla⏩
He's not that big though. He could cut if he wants to look lean for summer, but he's also gonna look skinny and DYEL af.Lose fat and get leaner, it'll make you look bigger as you get defined.
I've lost a fair bit of size over the past 6 months since our gyms have been closed since december, but I look pretty good as I have also been cutting and getting defined.
I've lost a fair bit of size over the past 6 months since our gyms have been closed since december, but I look pretty good as I have also been cutting and getting defined.
To cut to the chase tho, most miscers are gonna say bulk responsibly, gain mass first, then cut.
ωσяℓ∂ тяανєℓєя ȼяєω
Pre-Med crew
★ NUFC ☆
₪ DEFQON.1 AUSTRALIA 2016 ₪
177 lbs | O: 165 /// B: 275 /// S: 335 /// D: 390
05-08-2021, 09:35 AM
-
#17
05-08-2021, 09:46 AM
-
#18
- CaliSuperSport
- Mercenary. Non-negotiable
-
- CaliSuperSport
- Mercenary. Non-negotiable
- Join Date: Apr 2012
- Location: Sacramento, California, United States
- Posts: 47,223
- Rep Power: 275363
-
-
Just realized OP looks bigger in his avi than the pics he posted. The fuk is this thread
ωσяℓ∂ тяανєℓєя ȼяєω
Pre-Med crew
★ NUFC ☆
₪ DEFQON.1 AUSTRALIA 2016 ₪
177 lbs | O: 165 /// B: 275 /// S: 335 /// D: 390
05-08-2021, 09:56 AM
-
#19
Originally Posted By CaliSuperSport⏩
Let's be real, he is never gonna look "big" as a natty. So might as well just be lean and have visible muscle, than this sack of potatoes look. It's horrible. Dunno why miscers are so obsessed with getting big, lmfao. It's not like you're gonna gain more muscle if you eat and look like a pig, so wtf is the point?He's not that big though. He could cut if he wants to look lean for summer, but he's also gonna look skinny and DYEL af.
To cut to the chase tho, most miscers are gonna say bulk responsibly, gain mass first, then cut.
To cut to the chase tho, most miscers are gonna say bulk responsibly, gain mass first, then cut.
05-08-2021, 10:00 AM
-
#20
- StoneColdMarko7
- Registered User
-
- StoneColdMarko7
- Registered User
- Join Date: Jul 2018
- Age: 56
- Posts: 6,193
- Rep Power: 19198
-
-
Originally Posted By CaliSuperSport⏩
Thing is like I said I dont care cutting for summer since I wont be going anywhere and Im not really obsessed with abs the only thing that worries me is that Im getting a tattoo soon so I dont know should I get leaner for a tattoo or what I dont know what kind of influence does bodyfat have on quality of the skin for a tattooDawg you need to lift more in general. Compound lifts + progressive overload + small calorie surplus .
You're also kinda skinny fat, so after some mass gain you may consider a mini cut, where you lose about .75-1.0% of your mass per week for like 4 weeks. Will make your gains look a little better.
He's not that big though. He could cut if he wants to look lean for summer, but he's also gonna look skinny and DYEL af.
To cut to the chase tho, most miscers are gonna say bulk responsibly, gain mass first, then cut.
You're also kinda skinny fat, so after some mass gain you may consider a mini cut, where you lose about .75-1.0% of your mass per week for like 4 weeks. Will make your gains look a little better.
He's not that big though. He could cut if he wants to look lean for summer, but he's also gonna look skinny and DYEL af.
To cut to the chase tho, most miscers are gonna say bulk responsibly, gain mass first, then cut.
05-08-2021, 10:02 AM
-
#21
- StoneColdMarko7
- Registered User
-
- StoneColdMarko7
- Registered User
- Join Date: Jul 2018
- Age: 56
- Posts: 6,193
- Rep Power: 19198
-
-
Originally Posted By CaliSuperSport⏩
Lmao I laughed at this comment seriously its kinda twisted right its because on my avi my arm looks big because I kinda have big triceps. My triceps are bigger than my biceps LOLJust realized OP looks bigger in his avi than the pics he posted. The fuk is this thread
05-08-2021, 10:04 AM
-
#22
05-08-2021, 10:05 AM
-
#23
- StoneColdMarko7
- Registered User
-
- StoneColdMarko7
- Registered User
- Join Date: Jul 2018
- Age: 56
- Posts: 6,193
- Rep Power: 19198
-
-
Originally Posted By illah⏩
Let's be real, he is never gonna look "big" as a natty. So might as well just be lean and have visible muscle, than this sack of potatoes look. It's horrible. Dunno why miscers are so obsessed with getting big, lmfao. It's not like you're gonna gain more muscle if you eat and look like a pig, so wtf is the point?
I know I said I dont care about being lean and having abs but tbh I like his physique but look at his biceps. Way bigger than mine smh
Even Zac Efron in Baywatch
These guys are not big at all but they have bigger biceps than I do.
Thing is I would probably look better if I cut probably idk maybe I just cant get my biceps big and in my advantage I have really good lat,shoulder proportions probably because of all the pull ups and I guess I have better swimmer type of genetics physique than that of a lifter.
05-08-2021, 10:07 AM
-
#24
Originally Posted By StoneColdMarko7⏩
I mean you could look like a smaller version of this dude if you just cut down. There is no need to bulk in order to gain muscle. If you like your current look tho, then nevermind what I said.I know I said I dont care about being lean and having abs but tbh I like his physique but look at his biceps. Way bigger than mine smh
05-08-2021, 10:12 AM
-
#25
05-08-2021, 10:13 AM
-
#26
- CaliSuperSport
- Mercenary. Non-negotiable
-
- CaliSuperSport
- Mercenary. Non-negotiable
- Join Date: Apr 2012
- Location: Sacramento, California, United States
- Posts: 47,223
- Rep Power: 275363
-
-
Originally Posted By illah⏩
brah you are lookin at too many bicyclists. I know lots of huge natty dudes. They're just not 12% body fat.Let's be real, he is never gonna look "big" as a natty. So might as well just be lean and have visible muscle, than this sack of potatoes look. It's horrible. Dunno why miscers are so obsessed with getting big, lmfao. It's not like you're gonna gain more muscle if you eat and look like a pig, so wtf is the point?
Originally Posted By StoneColdMarko7⏩
Wouldn't know the first thing about ink sorryThing is like I said I dont care cutting for summer since I wont be going anywhere and Im not really obsessed with abs the only thing that worries me is that Im getting a tattoo soon so I dont know should I get leaner for a tattoo or what I dont know what kind of influence does bodyfat have on quality of the skin for a tattoo
ωσяℓ∂ тяανєℓєя ȼяєω
Pre-Med crew
★ NUFC ☆
₪ DEFQON.1 AUSTRALIA 2016 ₪
177 lbs | O: 165 /// B: 275 /// S: 335 /// D: 390
05-08-2021, 10:14 AM
-
#27
Originally Posted By StoneColdMarko7⏩
I have had bad biceps for 8 years, but it's because I listened to people saying you don't need to isolate them. "Just keep doing pullups and rows and they will grow bro"These guys are not big at all but they have bigger biceps than I do.
For 1.5 years now I've been training them intensely 3x a week and they're blowing up, so take from that what you will. Also, you just haven't been lifting long enough.
05-08-2021, 10:16 AM
-
#28
Originally Posted By CaliSuperSport⏩
Nah, just look at this dude, he's never gonna look big. Sure there are big natty dudes, but those are the guys that have always been kinda big even without proper training.brah you are lookin at too many bicyclists. I know lots of huge natty dudes. They're just not 12% body fat.
05-08-2021, 11:03 AM
-
#29
- StoneColdMarko7
- Registered User
-
- StoneColdMarko7
- Registered User
- Join Date: Jul 2018
- Age: 56
- Posts: 6,193
- Rep Power: 19198
-
-
Originally Posted By illah⏩
Im never gonna be big ? Well damn I shouldnt even bother going to gym lolNah, just look at this dude, he's never gonna look big. Sure there are big natty dudes, but those are the guys that have always been kinda big even without proper training.
Smh
05-08-2021, 11:41 AM
-
#30
- legbroke
- Join Date: Jan 2020
- Height: 5'8"
- Weight: 190 lbs
- Posts: 8,663
- Subscribers: 1
- Rep Power: 102183
-
-
Obvs should do a recomp/cut and focus on compounds as others have said, but I don't think hitting a few sets of curls a couple times a week is a bad idea for you.
I'd do either a barbell curl or a regular standing dumbbell curl and really focus on feeling the exercise in your biceps. If you aren't feeling it/your forearms are taking over, lower the weight (and increase the reps if needed) and slow your movement until you feel it. I'd also suggest trying your curls standing against a wall and using the ROM described in the following video (skip to 3:45):
I'd do either a barbell curl or a regular standing dumbbell curl and really focus on feeling the exercise in your biceps. If you aren't feeling it/your forearms are taking over, lower the weight (and increase the reps if needed) and slow your movement until you feel it. I'd also suggest trying your curls standing against a wall and using the ROM described in the following video (skip to 3:45):
Bookmarks
-
- Digg
-
- del.icio.us
-
- StumbleUpon
-
-
Posting Permissions
- You may not post new threads
- You may not post replies
- You may not post attachments
- You may not edit your posts