In fact you have to know from the start that you have a muscle shape determined by genetics. Like the color of your hair, the shape of your face, your height, etc.
Yet you can intervene on the basics of your genetics to improve certain predetermined characters. You will not be able to change the color of your hair without a good dye, but you can change some characteristics of your body.
You can change the volume of a muscle, influence its shape with more specific exercises, but you will not be able to change its insertions.
If you take a closer look at your biceps, you will see that they are composed of two muscles: the brachial bicep, of course but also the brachial anterior which is bigger than the bicep and is located below it.
The insertions of a muscle will determine the leverage and therefore the optimal strength for a given action. The strength will therefore depend on the number of white fibers present in the muscle but also the lever arm formed by the tendon insertions and the length of the limbs.
You can increase your level of training to change the assets you were given at birth to some extent. But if you observe well, you will notice that in high-level athletes, the shape of the biceps is not always the same, yet their skill is very high regardless of the shape of their biceps! But not all of them have this spike that dominates their bent arm.
Can you also have it? Good question. You will only be able to answer it when you have tried enough to obtain an important result. Until then, no one can say if you have the genetic capacities to obtain it. However, this prominent "ball" which, for some, is the beauty of an arm, you can try to get it by distinguishing the long portion and the short portion.
Try to separate exercises for both portions, such as pulling exercises with arms backwards to work the long portion and arms forward to work the short portion. The "larry scott" is a way of working the short portion since your arms are forward and disconnect the action of the long portion because of their position. If, on the other hand, your arms are pulled backwards, you will stretch that longer portion and allow it to be more focused.
The biceps have a double action, they flex the forearm on the arm and also have a supination effect that results in an external rotation of the forearm... So to target the biceps more effectively, it would be necessary to flex and at the same time turn the forearm outward. It intervenes in all flexions of the arm but will be more or less helped by the brachialis anterior and the long supinator.
No miracle or magic trick for this... Just a few ideas that may allow you to see a little clearer in your goals regarding your biceps... Now get to work!
