bi's and tri's

[meyham]

Maybe you guys can help me out. Im having troubles with developing outside head on my bi's and tri's. Whats good for these areas? Thanks

[Meat]

first off...give us some stats
how old are you?
how long training?
whats your weight?
diet??
etc

You might just be overanalyzing too much....eat and train heavy...as you get stronger your arms will grow just like any other bodypart...you have to build the foundation before you can start decorating my man

[Thetasteofink69]

Bi's:

Concentration curls
Preacher curls
Barbell curls
Reverse barbell curls

Tri's:

Pushdowns
Skull Crushers
Close grip bench press
Dips

I personally don't believe there's ways to target each head.. That's just me though.. I could be wrong

[Shaffer_515]

go heavy!....go up a few pounds every week....for example if you a db curling 30 for a good 12 reps go for 40 for 10-12 the next time you train arms....some with DB extensions rise the weight but keep good form...they will develop give them time..hammers too go heavy do the pin wheel curls (cross body hammers)...you can get alot more weight and you dont lean as much....hold the contractions

you can also try to seperate them I got real good size this past off season with chest and bis and then a few days later delts and tris...


make sure you are eating good and enough of it as well

[speedster00]

If your trying to train the side of your arm for thickness the muscle is called the brachiallis. it isnt used much during normal curls. Hammer curls very heavy do the trick.

[born0withno0soul]

dont do more than three exercises with 9 sets total. a couple of warmups dont count. do wide grip barbells, medium grip barbell or dumbells, and finish off with close grip on the bent bar what ever its called.

[InkdMuscle]

If your trying to train the side of your arm for thickness the muscle is called the brachiallis. it isnt used much during normal curls. Hammer curls very heavy do the trick.

I agree with speedster. I started doing hammer curls to bring the size out. After a while I have notice the size big time. But remember to get adequate rest too. You cant blast your bi's all the time.

[born0withno0soul]

everyone is different of course but hammer curls dont do much for me but work the forearms