Arms. Fuckers won’t grow. In a shirt I just look like fat American with a baked bean torso and little arms.
I’d do anything for biggers arms. Haven’t added even a half inch since I began training and I’ve probably added 40+ pounds of muscle.
If anybody over came the worst arm genetics in the world please let me know how.
Had the same sort of issue. Found out that for me, trying to isolate each bicep head as much as possible really started to get things growing.
Now by this I’m not saying it will grow one head vs the other, what I’m saying is trying to isolate each head individually heave me a better brain to muscle contraction connection which allowed me to use the bicep more efficiently and feel it more.
I do those bench curls with an outward arm position, with elbows hanging behind the body. This will feel more in the inner / long head.
Incline single arm machine curls For the outer/short head. Arm should idealy be as high above your head while kept tight into your body (upper arm somewhat parallel to the chest)
One arm at a time, using a hand to feel the head while keeping the motion slow and pausing for a second at top and bottom of range. Keep in the the max tension zone.
i also throw in some brachialis focused work with over hand gripped cable curls in a neutral position
Edit: swear you said biceps and not arms.
For tris:
overhead single arm cable, keep elbow in a fixed position.
Single arm cable push down where elbow is far behind hips
Regular push downs with somewhat of a forward lean.
keep it slow, pause too and bottom
