How can I build more balanced biceps?
My muscle size and strength is unbalanced. My biceps is bigger than I expected after two years of training, but it looks too round, thin, and hump-like. The space between it and my forearm doesn't look very muscular at all. I've tried using several different techniques, but I've been stuck like this for a long time.
My forearms are weirdly shaped as well. When my hand is facing downwards, it looks great, almost like Popeye's arms. I've been complimented since I was a kid because of it. When my hand is turned upward, it looks very thin. The sides of my forearm are unspectacular in any case.
Even my shoulders are unbalanced. The top is great, but when I let my arms rest they don't look as wide or thick as I want them to be.
What could I be doing wrong, and how can I do better?
PS. Is it possible to get a stronger grip using dumbbells?
For a workout that works the entire arm do pushups and pull-ups, they are old methods but still the best. They will also work your shoulders, chest, and back muscles. Pullups will also help work your entire bicep. For your forearms there is a great and simple workout you can do; Take a 5-8 pound weight and tie a thin rope through the hole in the center. Next take the other end of the rope and tie it around a 2-3 foot section of a broomstick, hockey stick, etc. Holding your arms straight out in front of you turn your hands as if your rolling a poster board and bringing the weight up towards the stick as the rope wraps around it. Try rotating in different directions, forward, back, alternating after every set of reps. Once you’ve brought the weight up to the stick loosen your grip and let it drop; repeat until you cant do it anymore. You’ll feel some serious burn in your forearms if you keep this up for enough reps. This is a trick that martial artists use to strengthen their forearms and its very effective. Over time increase the weight, but it doesn’t take much so don’t go Rambo on the first try.
I also have just started working out and it is going good. Maybe i cant answer your question but this website is good with answer questions. http://www.prrstraining.com/
1- yes it is possible to get a stronger grip using dumbbells.
2- Forearms are a small muscle and tend to be overshadowed by larger muscle groups like your biceps. This is just genetics.
3- your shoulder issue might because you are only working frontal part of your delt. Might need to do some more side lateral raises. Don’t forget about your rear delts too..
I’ve seen this a lot and the cure is difficult at first to get used to. Try doing a lot of curls using the preacher curl bench and stretch to full extension on every rep. My biceps stretch all the way to my forearm with no gap at all because I always fully extend on every rep. remember that when your bicep is fully flexed you will be focusing on the peak and when its fully extended you will be focusing on the length. Also, It sounds like your forearms are wide but lack thickness. try some wrist curls for the bottom of your forearms to even things out.
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