I’ve been training for about 3 years. During this time I have made good gains overall. My arms are certainly bigger and the definition in by triceps is good. However, although my biceps have also grown, they look long and flat and don’t have that bump that really defines them.
Is this due to the genetic shape of my muscle or will the shape improve with time and training? Current biceps training:
preacher curls - 3 sets, 6-12RM
standing bumbell curls - 2 sets, 6-12RM
reverse curls with EZ bar - 2 sets, 6-12RM
I keeps a log of each training session and try to add at least one rep per workout. When I reach 12 reps, I increase the weight. The above sets are done after shoulders in my current routine. I’m using a four day split routine over one week so the above exercises are performed once a week.