bicep help?

[LC_21]

whats up guys i have a bicep question. ok so ive been putting on more and more mass as ive been bodybuilding and continue to add new muscle but just recently ive notice that my bicep is higher up which means i have a high insertion bicep. is this a bad genetical thing for bodybuilding and what most likely caused this all of a sudden? and what exercises can help build up my lower bicep?

 

[TrainHard]

LC_21 you have 2 heads (muscle) in your arm for biceps . And you have 3 in for triceps You are gonna want to do a combination of exercises that work both heads evenly. You can't change or modify your body that is genetically designed the way it is. And I don't think anything is wrong with your biceps or arms.

This was my arm workout last night. Might help you, Always go slower and more concentrated, don't jerk the weight, let you muscles do the work.

Bicep's
ez curl bar 12,6,6,8 (I alternate hand positions each week outside/inside)
Dumbell Curls, 8, 10, 12
Machine cable curls stright bar, 8,8,10
Hammer Curls 8,8,8

Triceps
Close Grip bench 8,6,6,10
Skull Crushers (alternate here too) 12,6,6,8
Tricep Press downs 8,8,10
Tricep Kickback 8,8,8

 

[Solid_Bodyman]

These table is effected for all? or just experience and older follow it?

 

[BigMax]

Here is my routine to make biceps muscle longer and fuller:

1. Inclined bench dumbbell supinated curls - 5 x 8
2. Standing barbell curls - 4 x 8
3. Narrow grip barbell preacher curls - 4 x 8
4. Bent over one arm dumbbell concentration curls - 3 x 10

 

[TrainHard]

Solid Bodyman Depending on your level of fitness I can send a arm program over just for you. Just let me know. The one I listed above is a bit more advance, but any medium to expert should be able to handle it. There is a second part / day's to the program above, but its very intense, but it works and makes your arms grow.

 

[hatman]

This was my arm workout last night. Might help you, Always go slower and more concentrated, don't jerk the weight, let you muscles do the work.

Bicep's
ez curl bar 12,6,6,8 (I alternate hand positions each week outside/inside)
Dumbell Curls, 8, 10, 12
Machine cable curls stright bar, 8,8,10
Hammer Curls 8,8,8

Triceps
Close Grip bench 8,6,6,10
Skull Crushers (alternate here too) 12,6,6,8
Tricep Press downs 8,8,10
Tricep Kickback 8,8,8

This is damn near my exact arm routine. I do not do cable curls though, and I rep a little different. Exercises are right on though. I usually superset a bi exercise with a tri, except close grip bench. Also, we usually do buddy curls at the end of every other workout. Light weight on an EZ bar, & pyramid up to 7, then back down, alternating grips.

 

[TrainHard]

hatman did you steal my arm workout at the gym again.......I knew I was missing something last night....LOL.....Anyways Hatman that is bad ass, this is a GREAT routine/setup, I'd like to see how your routine, sets, reps plays out too, I'm always open to new workouts from others. I'll post the other part of this workout for everyone to see later. I'll start a new thread tonight.

 

[dennis]

You guys are forgetting reverse preacher bench curls..Arnold taught me how to do those..add those to your arm routine..will make a big difference.

 

[ironmanlives79]

the number one exercise for biceps is the underhand reversegrip pull down.... it works the biceps at 2 insertion points (by shoulder and elbow) instead of one (example curl at the elbow). i would advise doing negative underhand chins 10 sec decent... do as many as you can till you cant control it..if you can do over 12 neg w/ bw..then add 10 lbs rinse wash repeat..work out on mon/thus split. upper vs lower body..add more rest btwn workouts the stronger you get as recovery doesnt improve as muscle mass does..and the bigger the muscle the more breakdown resource it uses. read up on hit principles...as a rule of thumb an average person (80% of the populace), as a new trainee, can add 1 to 2 inches max to what their beginning meaurements are... so if you have 14 inch arms..you can at best prolly add an inch or 2... good luck.