Whats up with my biceps!

[1bigpitbull]

Just can't seem to get any deffinition in my arms. i'v been lifting A long time over 18 years my arms are big but there like offensive linemens arms.I'v gone heavy and light can't seem to get that nice soft ball cut look any advice

 

[GenetiKing]

Muscle shape is 95% genetic and definition comes from having low bodyfat.

You can't really train for shape but you can lose bodyfat. This sounds more like a diet issue rather than a training one.

 

[goahead]

shaping the biceps

you have been lifting for a while so you should have the strength and stamina to try the following


- Train Biceps and Triceps on same day

-> 1 exercise biceps for 4 sets
-> 1 exercise triceps for 4 sets
-> 1 exercise biceps for 4 sets
-> 1 exercise triceps for 4 sets
...and so on

You take only 1 minute between sets, but next exercise will be triceps so your biceps gets a break anyway....

High volume, little rest, but alternating the exercises still allowes for cranking heavy weights....

Lets replace some exercises with exercises that require more focus and less momentum, so arms will get a mature look

biceps: allround mass builder/shaper:
- standing dumbell curls 8 - 6 - 15 - 20(!)
- cable scott curl 10 - 8 - 15 - 20
- db concentration curls 10 - 8 - 15 - 20 or cable curl 2 head
- incline dumbell curls 10 - 8 - 15 - 20
- E-Z barbell curl (do NOT use straight bar) 4 * 15
for nice afterburn

triceps: allround mass builder/shaper:
- weighted dips or close grip benchpress 8 - 6 - 25 - 25!!
(you can do the 25 reps between benches if dips between bards becomes too heavy)
- 1 arm db triceps overhead extension 12 - 10 - 25 - 25
- lying dumbell skull crushers 12 - 10 - 25 - 25
- 4 * 25 cable or dumbell kickbacks
- 4 * 25 cable pushdowns

Notice this is somewhat different program than i give to people who want big line backer arms which is more like:
- 4 * 6-8 weighted pullups reverse grip
- 4 * 6-8 barbell curl
- 4 * 6-8 db hammer curl

Do this for one month and laugh at all the people saying "muscle shape is for 95 percent genetically determined, you cannot chancge that blalblblala" Well, this may be true, but larry scott wouldn't have developed his famous peaks if he didn't train his ass off and REALIZED his potential, so give this sculpting program a change and see what your genetic blueprint really looks like....