Bicep thickness

[BulkCity]

I understand that to get that full, thick front view of the bicep, both the outer head and inner head have to be developed
But how do you know your training both heads and not just one?
Is there a way of changing grip during curls to target the two different heads?

[havehotasianwife]

your bicep shape is all determined by genetics.. i naturally gain thickness and have to work my ass off to get peak.. instead of just trying to improve one aspect of your bicep, work the whole thing..

remember,, correct form and amount of reps will gain you size,, not strictly moving a heavy weight for the sake of being a weight lifter..

ezbar curls, zottman curls, hammer curls are what have worked for my thickness
incline alternating curls, supinated curls, concentration curls and preacher curls have helped with my peak
some people also like spider curls. they are fun, but you really gotta lighten up the weight to make sure your not using your back in it.

hope this helps. just remember, its genetics mostly.. so dont get hung up on if you struggle with it,, just keep repping and know that things will come with time. and form form form... not just weight

[vonner]

i think genetics as well

[aportinastorm]

Genetics is the key, everyones bis tris chest etc look different based on genetics not workout. Workout can help make up aspects of certain muscles but genetics is the biggest contributing factor in a muscles particular shape.