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I've been weight training for a while now and I have gotten a lot bigger in the body but I'm finding it hard to get muscle definition in my biceps? Any tips to help?
Submitted by: Luke
This reminds me of a time when I was first starting to weight train.
I'd look in the magazines and see Robby Robinson flexing his biceps. His biceps looked like they were sliced in two and actually had two biceps flexing as one.
Those were the kind of biceps I wanted (Hey, I was only 17 years old and what did I know?).
So, I did all the biceps shaping exercises like concentration curls, spider curls, cable curls, incline cable curls, and a bunch of others expecting my arms to look just like Robby's.
I spent a lot of time doing these exercises but you want to know something, I got nothing.
Meanwhile, a friend of mine who was also weight training at the same gym, stuck it out with heavy, basic movements like the barbell curl, seated dumbbell curl, close grip bench press', and skull crushers. His arms, over the course of three months got huge. His arms simply exploded while my arms stayed the same. You see, he was constantly improving from workout to workout and his arms got very strong and after while, they just grew.
However, I went a different route. I tried to shape my arms, but they didn't need shaping, they needed size. I used light to moderate weight and didn't improve on any of those exercises and we all know that you have to improve with each workout to build muscle. So, I got nothing and my buddy got huge arms.
What did I learn? I learned that you have to build muscle in order to see it. You can do all the shaping and defining exercises you want but you can't shape what you don't have. If you don't have the genetics of Robby Robinson or Ronnie Coleman, you're not going to get that kind of look in your biceps.
However, please keep in mind that we're all built differently and no two biceps are going to be the same. Your biceps might have the Larry Scott build (see below) which have long muscle bellies
Or they may have something to the Albert Beckles peak (see below) which have shorter muscle bellies but extremely peaked
Keep in mind, "you have what you have" and there’s nothing you can do about it. There is nothing in this world you can do to get the peak of Albert Beckles - If you don’t have the genetics for it. Sorry to burst your bubble but you can’t argue with human physiology.
The only thing you have in your control is to get stronger and build your foundation. Anyone, and I mean anyone can attain a pair of 18" arms. Once you get your arms to this size, they will look impressive in just about anything you wear. They may or may not have the natural peaks but they will nonetheless be impressive.
Here’s my advice, keep improving from workout to workout, day after day, month after month until you get the size you want out of your biceps. A pair of 18" or 19" arms is a nice, healthy size. Now, if you want to see the definition in those arms, you need to strip off the fat. For this, you need a plan to cut body fat. This is the only way you're going to see quality definition in your biceps. Please keep in mind, they may be very defined with high peaks or they may have long muscle bellies and look very “full”. Either way, there going to look impressive.
Keep building your arms, get them big and strong and they may or may not get the definition you want (depending on your genetics). Once you get them to the size you want, strip the fat off through proper eating and dieting, and you should start to see the definition.
For more information about building big arms and stripping off fat, see the following pages:4 weeks to bigger arms
Do you need help putting your diet and training program together? Do you need help finding out what you need to be doing to lose 10, 20 or even 40 pounds of body weight? Do you need help gaining body mass or strength? Do you need help finding the right program for your goals? Let me know and I'll tell you what you need to be doing to reach your goals. This is a FREE SERVICE and I'm more than willing to help. Just go to this page here and fill out the online form and hit submit. I'll get back to you ASAP (I won't collect your email address or spam you). Just ask me your question and I'll answer it - Blake
I hope this helps.
As the owner of Building Muscle 101, I am committed to providing you the best practical weight training advice. I've been training for over 24 years (and still train to this day!) and the advice and guidance I provide comes directly from my experience and knowledge.
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