[makaveli-313]

let me explain..

1.)My inner biceps are greater than my outter & not a very nice peak ... i wish to make them equal and build a nice peak. This was not a problem around 2.5 years back .I had pretty nice biceps all nice and peaky and balanced ..but then i think i worked out wrong and everything went wrong ....my inner bicep started to get bigger compared to my outter and peak went away :/... i have recently started to change my routine to fix this .. pls tell me if its correct wht im doing

note: i wish to concentrate on outter and peak .. i have tried doing straight bar curls but they do not fix the problem as they jus work on the entire bicep i believe

ez bar close grip curls x 3

db preacher curls x 3

incline db curls x 3

hammer curls x 3


this i do after chest workout

2.)My right calf is not the same size my left one... its smaller and not tht muscular

i jus do one exercise for calves's ( did u spell tht right ?) .. ill jus go ahead and write my leg day routine

squats x 3

leg press x 3

extensions x 2

leg curls x 3

sitting calf raises x 3 - i sit put those plates on my lap and move my legs up and down while my foot is on an edge .. my gym does have tht machine to do it the right way .

i used to do standing calf raises on the machine but my trainer said its best to do the sitting ones as they build mass and the standing machine one is like a cutting exercise .


3.) My chest sides are not nice ...upper..lower is good but the sides...i am being told to do decline db fly's ... should i do tht ? right now i do incline db flys for upper chest separation ..

ok that is all any feedback ya'll give is greatly appreciated :)

[rkl0165]

Originally Posted by makaveli-313

let me explain..

1.)My inner biceps are greater than my outter & not a very nice peak ... i wish to make them equal and build a nice peak. This was not a problem around 2.5 years back .I had pretty nice biceps all nice and peaky and balanced ..but then i think i worked out wrong and everything went wrong ....my inner bicep started to get bigger compared to my outter and peak went away :/... i have recently started to change my routine to fix this .. pls tell me if its correct wht im doing

note: i wish to concentrate on outter and peak .. i have tried doing straight bar curls but they do not fix the problem as they jus work on the entire bicep i believe

ez bar close grip curls x 3

db preacher curls x 3

incline db curls x 3

hammer curls x 3


this i do after chest workout

2.)My right calf is not the same size my left one... its smaller and not tht muscular

i jus do one exercise for calves's ( did u spell tht right ?) .. ill jus go ahead and write my leg day routine

squats x 3

leg press x 3

extensions x 2

leg curls x 3

sitting calf raises x 3 - i sit put those plates on my lap and move my legs up and down while my foot is on an edge .. my gym does have tht machine to do it the right way .

i used to do standing calf raises on the machine but my trainer said its best to do the sitting ones as they build mass and the standing machine one is like a cutting exercise .


3.) My chest sides are not nice ...upper..lower is good but the sides...i am being told to do decline db fly's ... should i do tht ? right now i do incline db flys for upper chest separation ..

ok that is all any feedback ya'll give is greatly appreciated :)

you are a member of the one hung low club..keep lifting and almost everything will even itself out

[kenney]

i think hammer curls involve your outer bicep more

[tattoopierced1]

hammers will help build a thicker bicep.

[makaveli-313]

yes its as i thought about hammers ... they work ur entire bicep...
im going to keep hammer as i need something stressing the full bicep muscle...

rkl0165 ill ofc keeep working out but need some advise to work on these weak areas

thanks for the replies so far..keep em comming :)

[IronTooks]

I think your doin too many sets for biceps personally. 6-9 sets. Stick with basics like barbell curls for size and preachers or concentration curls for peak.

[rkl0165]

Originally Posted by makaveli-313

yes its as i thought about hammers ... they work ur entire bicep...
im going to keep hammer as i need something stressing the full bicep muscle...

rkl0165 ill ofc keeep working out but need some advise to work on these weak areas

thanks for the replies so far..keep em comming :)

yo just remember to change ur routine around..instead of barbells do dumbbells or one arm rows instead of 2 arm rows..stuff like that..mix it up..do bis with chest tris with back ..do tris 1st chest 2nd or bis 1st back 2nd..instead of widegrip try narrow grip..a real good one do overhand barbell preacher curls..everything will even out..lotta times guys think 1 bicep or pec bigger than another but maybe it's just an illusion..aint it fun figuring al this out? lol

[makaveli-313]

well i will stick to my current routine for biceps as i think its making a difference :)..perhaps remove incline and add concentration in the end ....

chest will try narrow grip for a month or 2 and see if its making a difference ( thanks rkl0165)

any ideas on how to even out right calf muscle ? trainer told me to do sitting calf raises one leg at a time ...says perhaps its not even because the pressure is not even on both calves & im pushing more with one and not with the other...

[Mygeeto]

Originally Posted by IronTooks

I think your doin too many sets for biceps personally. 6-9 sets. Stick with basics like barbell curls for size and preachers or concentration curls for peak.

i rekon barbell curls are shit. do ur curls with a dumbbell, better concentration= better control= better muscular contraction

[kenney]

Originally Posted by Mygeeto

i rekon barbell curls are shit. do ur curls with a dumbbell, better concentration= better control= better muscular contraction

agreed

[rkl0165]

Originally Posted by makaveli-313

well i will stick to my current routine for biceps as i think its making a difference :)..perhaps remove incline and add concentration in the end ....

chest will try narrow grip for a month or 2 and see if its making a difference ( thanks rkl0165)

any ideas on how to even out right calf muscle ? trainer told me to do sitting calf raises one leg at a time ...says perhaps its not even because the pressure is not even on both calves & im pushing more with one and not with the other...

doing more on smaller calf makes perfect sense..do you play soccer? I know a soccer player (HS) who left calf is 2x his right calf..freaky but the only leg stuff he does is run

[makaveli-313]

Originally Posted by rkl0165

doing more on smaller calf makes perfect sense..do you play soccer? I know a soccer player (HS) who left calf is 2x his right calf..freaky but the only leg stuff he does is run

yep
and no no soccer/football...a friend plays football .. freak has huge calves ...both of them pretty huge...also he can do a lot of cardio lol

thanks for all the help guys