Arms and Legs

[DanG]

Okay, I did a search, but I couldnt find what I wanted. I wanted to know any exercises that can make your biceps wider. I think biceps are one of my weaker parts, and I train them right after back. I do 4 exercises with 3 sets each for 8-10 reps. I was wondering what I could do to emphasize thickness or anything I can do to step up my gains.

 

[Princess]

Is it your biceps you want thicker, or your arms?
if its your arms, work on your triceps- they make up more of your arm than your bicep

 

[blackbeard]

12 sets after back is prolly too muc volume
try cutting it in half and going heavier and see what happens

 

[Cakalac]

This is funny but I have been training my bi's every other week since they get hit real hard on back day w/ wide grip chins and other exercises. They have actually grown and gotten bigger. Amazing but it worked!

 

[dude]

I have to agree with everyone else and suggest cutting back on volume. I have always noticed great gains around 6 sets total with a 6-8 rep range. Use VERY heavy weights.

 

[gottabadrash]

im with cakalac if i train my arms directly its usually just a few sets of barbell curls and close grip... but i find that not hitting them directly makes them grow