How do I develop the outer biceps?
My inner biceps grow, but I have no outer biceps. I’ve tried close grip barbell curls, nothing seems to work. Do you think it’s just genetic, or can I do something about this?
Solution in brief: Biceps and triceps exercises of the most basic variations, plus patient time, enthusiastic hard work, loving persistence, high hopes, plenty of protein, sufficient rest. Your arms (and much more) will grow impressively according to their pre-described pattern.
Time and Perseverance and Focus work Wonders.
There’s nothing specific you can do to accentuate the outer area of the arm. This region develops as muscles and training mature and according to your genetic blueprint.
Rotate in other biceps-building exercises for variation and completeness — incline curls (25 to 45 degrees), standing straight bar curls (oly bar is fun), thumbs-up curls with dumbbells and reverse curls. Either of the latter might very well hit the area more directly.
On all exercises try 4 - 5 sets x 10, 8, 6 reps, increasing the weight according to urge, need, common sense or instinct.
Fullness of bis depends upon fullness — thickness — of triceps as well.
Also, biceps are involved in most every exercise as you train the whole body and are subject to overload and subsequent development — cleans, sidearm lateral raises, rows, pulldowns. I’ll bet these movements account for substantial behind-the-scenes biceps thickening and shaping. Every little bit counts.
Of course, training intensity with an eye on power is a swell idea — In other words, Blast It!
I speak the truth. Hoist that steel… Draper… Godspeed
Dave Draper - Dave Draper Posted on February 24th, 2008 in Weight Training by Dave Draper