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atoyota 05-03-2005 04:35 AM

Building Biceps without Forearms (popeye!)
First off I am 5"11 and 186, looking to gain more lean muscle mass, my triceps are comming along, and my forearms are HUGE, (popeye) pictures if you really want them... Anyway my biceps are decent but in relation to my forearms they are small, is there a way to take the forearms, obviously not completely, out of the picture. Or rather reduce the absorbtion of the weight, thus making my biceps work harder?

I read an article in muscle and fitness awhile back that when you do your regular bicep work that you should supinate your wrists, causing more stress to be placed on your biceps, but afterawhile this completely obliterates my wrists.

Any tips? I am starting a lean mass bulk and want to build my guns! Help! Thanks!

apocalypse 05-03-2005 06:32 AM

Dude some people are just blessed with big forarms, people like me are trying to work on our forarm, and u are complaining. I do not know if u have noticed people with bigger forarms can bench more weight even if they have smaller biceps.

Frontline 05-03-2005 06:52 AM

I wouldn't worry to much about it, just continue to focus on your biceps and eventually everything will even out. You could try to target the outer head of the biceps to make them look wider by doing exercises like hammer curls and so forth, but besides that I don't know what to tell you.

verbatimreturned 05-03-2005 07:34 AM

i second what everone else said everything will even out u just have to work at it. with my arms it was my triceps that were horrible and my biceps that were much better. after a few weeks of blasting the triceps they kind of caught up (im still working on them currently) and if u think about it forearms are the most exposed muscle in the body in my opinion becuase of short sleeve shirts so u get to show them off the most which is cool depending on what your lifting for

Darkhorse 05-03-2005 08:07 AM

Few things you could do:
-Isolation curls
-Keep your wrist straight throughout pull (don't flex wrist at top of movement)
-Focus on the squeeze portion of the curl. You should hold each squeeze for a count of 1 mississippi.

You talked about supinating your wrist. That is only for alt. dumbbell curls. I wouldn't do those. Just stick to barbell curls, incline dumbbell curls, and maybe cable curls. Another good idea is to buy some wrist wraps and use them for your curls. It'll help limit how much you use your forearms and also help you focus on the pull of your biceps.

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