Well shaped Biceps

D

dwingrider

0
Hello everyone
I have been weight training for about 2 years now
And I am satsified with most of the problem body parts i.e. abs,thighs,etc

My problem area lies in my biceps
Even though my triceps are well shaped and in good shape,my biceps have just become large( i have gained strength and stamina),but they still arent in the desired shape:confused:
Am i straining the biceps too much?what could be wrong?
I have read lots of advices and tips,tried almost all the standard biceps exercises,nothing seems to be working

and i have read somewhere that biceps are the easiest to be toned and the difference is visible in them the earliest
I do weight training 3 days a week and work out at home with Barbells and Dumbells
Please recommend me what should be done:(
 
What's your set/rep scheme?

What compound movements do you perform?

What' your diet look like?

How's your form?
 
What have you been doing for "the last two years?"

What do you mean by "shape of your biceps?" Are you saying they are not large enough?
 
A good topic!

Maybe he means, the "long and lean" look? That's what I'd like to get information about. I'm striving for a defined looked of long and lean. Maybe that comes with loss of weight/fat.
 
You can't change the shape of a muscle: you can change the cross-sectional area (i.e. make it grow larger/fuller), put you cannot change the shape of a particular muscle anymore than you can alter the shape of your bone structure: it's genetics.
 
@LV
i do bicep curls,alternate hammer curls
usually lift 10-15 pounds 3 reps of 10 each(keep changing it)
i am a vegetarian and i have an average diet(dont think i eat too many calories)

@tony
i have been working out with wieghts for 2 yrs
following the 3 day split routine

I just want them to be bigger and muscular
all my other body parts like abs,etc look well formed and defined
the biceps just look bulky,not mucular
i hope ur getting what i mean
 
dwingrider said:
usually lift 10-15 pounds 3 reps of 10 each
Click to expand...
You need to lift a lot more weight than that to produce any meaningful muscle mass...


dwingrider said:
i am a vegetarian and i have an average diet
Click to expand...
If you are a strict vegetarian (NO animal products of any kind; dairy/eggs/etc.), then you have to have a nearly perfect diet to get enough quality protien to build appreciable muscle mass.

What are your stats (age, height, weight, body fat %, etc)?
 
@dswithers
thanks for the advice

i am not strictly vegetarian,i consume 0.5 litre milk daily and eat boiled eggs 3-4 times in a week

height-5'10"
weight-158pounds
age-21
fat%-no idea:p

when i try increasing the weight,my technique suffers and my back and sometimes my triceps take up the load,should i sstill try to inreae the weight i lift?
 
i work my abs on the day i do my biceps
and the exercises for chest,shoulders and back are on seperate day,so shouldnt affect the bicep exercisses
 
The basic idea of weight training is progressive overload. If you're not making constant, little improvements in strength, you're not training..you're maintaining.

You might want to consider junking your current routine and starting over with one of the many excellent weight training programs available free online. From what little you've told us, it sounds like what you've got now is pretty half-cocked.

To be brutally honest, if you've been training for 2 years and you're still curling little girl weights, you're doing something very wrong with either your nutrition, your weight training, or both.

However, more information, like your full training routine on each day and a sample of how you eat on any given day would get you much more specific advice, as some others have already said.
 
You shouldn't do a static weight/rep scheme for 2 weeks, let alone 2 years. Increase your sets, lower your reps, and increase your dumbell weight (by a lot). If you're feeling the burn with 3 sets of 10 reps for 15lbs., you may want to try 5 sets, 5 reps, 25lbs.

Don't forget to work all your other muscles too. Your anatomy and muscle structure will not grow disproportionately, meaning that if you train your biceps and nothing else, your body will resist the change because it would make you disproportionate.

The issue with your bicep structure could be genetically predetermined, though my bet is on your routine. Work all your muscles in addition to an improved bicep routine, and I think you'll see positive results.
 
10-15 lbs.? Bro, you have got to move more weight for gains. Eat more protien, calories. How intensly do you trian? Are you a hard gainer? (most likely) You have to shock your muscle into growing. How often do you train your arms? Are you looking for fuller looking arms? More is not always better. I have helped many people gain solid muscle mass. Email me your typical workout that you do each weak, and how long your workout is. I can diffenitly help you. Let me know.
 
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