Tennis ball biceps

[testokitty]

Well thank you. In finland we normally study english about 9 years. But i still don't always know all the right words

But you're right with your previous post, you can try to close that gap by building forearm muscles

[testokitty]

Oops, now i can't even read anymore
You were talking about using pronated grip to stretch the long and short head, not to work your forearms.
That could help, don't really know. But i do remember the book saying that if you want to get rid of that gap, you can try to build your forearms thicker. And i think pronated grip curls work forearms muscles, and that brachialis muscle

[DangerMused]

I have 'tennis-ball' biceps just like you do, but I personally don't find it that big of a deal. My arms look really defined when they're flexed.

I'd reccommend trying what the above poster suggested, as I've just started putting more work into my forearms over the past few weeks, and I've definately noticed the bicep become more fuller.
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"Nudge, nudge, wink, wink. Know what I mean?"

[Nicko]

you know I never even thought of working the forearm more, that is a good idea. and hey in Canada we study french for about 8 years and all I can pretty much say is Mon tete et plus grand!

[Centricity]

Forearm work is paramount to developing not just your biceps and bigger arms but also your grip and ability to lift more.

The forearms is basically the weakest link when it comes to arm work. If your grip is weak, you cannot lift as much free weight or have to strap for big bar movements like deadlifts and bent rows. Make sure you work both the upper and lower parts of your forearms to increase all your lifts.

For the underside (cannot remember the proper term for them) I usually do standing forearm curls with a olympic bar with your hands resting on your ass as you curl the bar behind you. This eliminates the "pain" most feel when seated on a bench and doing reverse curls across there quads. Also you should be able to move bigger weight cause of the increased range of motion. I perform these in a rack so I can load the bar with 10lb plates and do drop sets for about 10 reps over 5 sets.

Another great movement is the "farmers walk". With as much weight as you can hold, set 2 5lb plates on the floor about 20 feet apart and walk around them holding the weight by your side. As you get stronger, increase the distance and the weight.

One movement I thought up on my own is a Standing Grip Lift.

Take an olympic bar and load it with as much weight as you think you can lift. Put a Reebok stepper (the ones with the adjustable steps under it) beside the bar and then grip the fat part of the bar where the weight slides on. Make sure you grip it as close to the outside end as you can. Step up onto the stepper and hold the bar for as long as possible. Make sure you time the lift and if your able to go more than 2 minutes load more weight on and repeat. Aim for 1-1.5 minutes. This will set your forearms on fire if your loading enough weight.
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No replacement for displacement!

[Derek]

[DangerMused]

Ma tête semble vraiment trop petite pour mon corps depuis que je me suis entraîné pendant quelque temps!
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"Nudge, nudge, wink, wink. Know what I mean?"

[Derek]

Je ne parle pas le Francais.

Hell, I don't even know if I got that sentence right!

[fire23]

huh ?? I have no idea waht you all just said.. lol

I am not very good at french

[wannabe]

Hey guys, good thread and posts. I just learned some new things, just a couple of questions:

What does 'pronated grip curls' mean?
And where exactly is the ' brachialis ' muscle?