rounding out

[smallville912]

i know this sounds weird but does anyone know how to round out...my biceps and triceps come out pretty good but when turn my arm there's nothin there...do you guys know what i mean...

[lyricalnut02]

if u mean u want more peak, do some preacher work and concentration curls heavy weight less reps more sets.

[smallville912]

the opposite...i have peak, i want more diameter...maybe hammer curls???

[lyricalnut02]

if u post pictures it wud be more helpful, im not quiet sure wot ur gettin at bro, it also depends on wot sort of muscle belly u have long/short all makes a difference to the appearance of it.

[lee thompson]

Are you looking for a thicker muscle? hammer curls may help,not entirely sure what you mean mate?

[smallville912]

i know its a hard question to ask...when i stand to the side,everything is fine with the size of my arms but when i stand regular,my arms look like twigs...i want to make my arms more round...not just the arms but all the muscles...i dont want them to just come out but also have some diameter to them

[lyricalnut02]

train hard, eat more.

[mitchcumstein]

All you can do is make your biceps bigger by adding muscle. the shape they take on is purely genetic. You cant make a peak by doing iso exercises.

[TheHorseman]

And to add, if u r looking for arm size, the biceps arent where u need to focus anyway.

[lyricalnut02]

Originally Posted by TheHorseman

And to add, if u r looking for arm size, the biceps arent where u need to focus anyway.

absolutly, Squat/deadlift more heavy OP, it will help

[lee thompson]

Originally Posted by lyricalnut02

absolutly, Squat/deadlift more heavy OP, it will help

Sorry to hijack your post mate!,dont forget barbell rows a great bicep excercise.

[Meta]

moar back exercises make will your biceps huuuuge

[lyricalnut02]

Originally Posted by lee thompson

Sorry to hijack your post mate!,dont forget barbell rows a great bicep excercise.

no problem, i just highlighted the compound exercises because they helped my arms grow larger, but ur also correct although i try to elminate my biceps wen doing rows, heavy squattin definatly stunned me whole body to grow more.

[lee thompson]

Originally Posted by lyricalnut02

no problem, i just highlighted the compound exercises because they helped my arms grow larger, but ur also correct although i try to elminate my biceps wen doing rows, heavy squattin definatly stunned me whole body to grow more.

Cheers mate.

[B0Lt]

i no what you mean mate. that you have no width to your arm when standing straight on to the mirror. i have the same problem iv been doing hammer curl, rope cable curl, straight bar curls and seated curls (starting the movment in a hammer form then twisting it out near the top)
but then have been trying to thicken my triceps up by doing rope push downs pressups dips CGBP straight bar pushdowns

hope this helps dude and if u find anything better let me no mate

[HammerTech]

Originally Posted by TheHorseman

And to add, if u r looking for arm size, the biceps arent where u need to focus anyway.

The secret is in the tricep....

[JayFive]

Originally Posted by HammerTech

The secret is in the tricep....

I was thinking the same thing. Big arms are primarily tricep based since that's most of the arm right there.

[BiggerGuns=LongerDrives]

Biceps are the most overated muscle in the game.
With that being said, you probably lack some brachialis development, probably have small forearms too right? Thus hammers might help.

But in the end, if you want bigger arms, it's the triceps you should be worrying about. Speaking from an anatomical perspective, the bicep is only about 35% of your arm, but the Tricep is more like 65%.
So the mass is predominately made up of tricep, so common sense should lead you from here.
Bench more and focus on triceps over biceps


{EDIT} ~ Ok I basically repeated what was said by Boyd,
Hammer and Jay...Guess I need to read the full thread next time

.

[TheHorseman]

I have no clue what your body comp is, but you'd be surprised how much the "shape" actually changes when you're sub 8-10% bf.

Holla.

[JayFive]

After re-reading it, I think he means he wants more of a bulge toward the inside of the arm. Like when you've got a front double bicep pose, you've got the peak up top but the definite bulge at the front. If thats the case, everything here still holds true but I think the above post by Boyd is more the advice you're looking for. That's mainly genetics and BF.