Adding thickness and peak to Biceps ?

[CompBB]

Hey SW brothers, I am a competitive BB and have been lifting for years, for as long as I have been lifting my biceps IMO should be alot thicker and have more peak..I mean jeez my forearms are almost as big as my biceps, there only an inch smaller in diamater.. I have done so many routines for my bis over the last 12 years its ridiculous..anyone here got a sure fire tried and tru bi workout that will definitely add some inches..Any help is greatly appreciated.

Thank you SW !

[ispilledmymilkonmypants]

Now first off I gotta mention you've been training much longer (and you're bigger) than me so don't know how much my advice is worth, but here's some techniques that work for me when my biceps are in a rut. Biceps are my most stubborn and genetically weakest bodypart but that doesn't mean I can't make em respond:

Giant set: BB curls - palms pronated x10, palms supinated (close grip) x10, palms supinated (wide grip) x10, hammer curls x 10. No rest inbetween, do for 4 sets, 1 min rest inbetween. Pump is absolutely incredible and will shock your biceps if they're not used to it. As a variation, can increase weight each set and go for fewer reps each succeeding set.

ROM split: Preacher dumbell curls, splitting up the ROM into 2 exercises...

Lower ROM: Now, as you know, you cannot pull as much weight from the point were your elbow is fully extended so use whatever weight you can handle from 6-10 reps from your elbow fully extended and flex your arm ONLY to 90 degrees. Make sure to squeeze your bicep then bring it down to a full stretch.

Upper ROM: You can handle a lot more weight in this ROM. Here, you only go from your elbow flexed at 90 degrees and bring up the weight squeezing the bicep at the top and then bring it down to the 90 degree angle.

Devote some workouts primarily to hammer curls and some to using a supinated grip (palms facing up). In your case, do whichever one you've been doing the least.

I like this technique because it allows you to maintain the tension in the chosen ROM and can be a bit of a shock when you're used to always doing full ROM.

Negatives: Nuff said.

[sideshow1701]

As you know you have two heads to your bicep ,long and short.

The long head is what gives your arm width.As you work the long head it pushes up the short head then you can work on it to give form.

Isolate your arms tell you feel the burn in your bi region ,preacher ,hammer(best) my fav ,standing reverse curls with light weight at first.

A good curl bar that hits those areas,not all curl bars are the same York makes a curl bar that is up to the job.Its a heavy bar but the bends in it attack the areas very nicely.

[CompBB]

All good info, will try and change of the varioiton of those exc. Ive performed in the past, a fresh perspective is what I needed and got..thanks SW bros !