best exercise for mass and peak for biceps [Forum Archive]

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best exercise for mass and peak for biceps

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Posted by: flexster

what is the best exercise for bicep mass and the best exercise for bicep peak?

Posted by: plouffe

incline dumbbell, preacher, straight bar bbcurls..

weeee... cant really just get a peak from one lift my friend

Posted by: Prince

Originally posted by flexster
what is the best exercise for bicep mass and the best exercise for bicep peak?

Standing barbell curls if I had to pick one movement.

If you have the genetics then a bicep peak will come as you develop your biceps.

A peak is predetermined by the shape of your bicep, in other words you either have it or you don't. No specific exercise builds a peak, that is an old gym myth.

Posted by: oaktownboy

barbell curls...the best mass movement for biceps

Posted by: HoldDaMayo

IMO, it HAS to be a combo of free weiights and resistance training... to get the best size and definition...

Posted by: Prince

what does that mean?

Posted by: HoldDaMayo

sorry, resistance was the wrong word there... I meant cables... i think the way the movements provide constant strain on the targetted muscle helps development

Posted by: KataMaStEr

IMO the thing that I can fell the most are barbell preacher curls and db preacher curls

Posted by: prophet

i always felt like preacher curls made it too easy (not saying you shouldn't do them).. i'd make bb curl the staple

Posted by: ZECH

Straight bar curls

Posted by: J'Bo

preacher curls are generally used to develop your long head of the bicep and not the so called "peak". i would go with bb curls or cable curls...add a double contraction at the top of the movement and feel the burn.

Posted by: Prince

Originally posted by KataMaStEr
IMO the thing that I can fell the most are barbell preacher curls and db preacher curls

just remember preacher curls are an isolation movement, not compound.

Posted by: ZECH

Yep and compound is where you build your size! I would only do preacher curls or any iso exercise just before a comp.

Posted by: Pepper

Originally posted by Prince
Standing barbell curls if I had to pick one movement.

If you have the genetics then a bicep peak will come as you develop your biceps.

A peak is predetermined by the shape of your bicep, in other words you either have it or you don't. No specific exercise builds a peak, that is an old gym myth.

What about width? I have noticed my bicepts seem narrower than others. Anything I can do about that?

Posted by: J'Bo

Pepper...width is hard to get unless your born with it...if you increase your triceps then it should make the arm appear to be thicker though.

Posted by: Dale Mabry

If we are going to get into semantics, all curling motions are isolation movements since there is only movement around one joint.

Posted by: J'Bo

I think that he meant preachers focus on the briacialis rather than the briacii (damn i cant spell

)

Posted by: Dale Mabry

brachialis and brachii, cupcake.

Posted by: Prince

Originally posted by Pepper
What about width? I have noticed my bicepts seem narrower than others. Anything I can do about that?

build them, but as far as changing the shape no.

hammer and reverse grip curls might help with width since they target the Biceps Brachialis.

Posted by: Prince

Originally posted by Dale Mabry
If we are going to get into semantics, all curling motions are isolation movements since there is only movement around one joint.

it's not really semantics, when you do a preacher curl you are typically seated with your arms resting on the pad, no other muscle really comes into play if the preacher curl is done with proper form.

When you do a standing barbell curl there are synergisitc muscles that stabilize and assist the movement, which in turn allows for heavier weight to be used.

I guess the analogy would be a free weight squat versus a seated leg extension.

Posted by: Dale Mabry

Gotcha Boss.

Posted by: flexster

guess im stuck with bad genetics damn it. I cant get those bi's to grow for shit. I use a variety of exercises: preacher curls with the ez-bar, one hand dumbell preachers, ez-bar hammer curls on the preacher seat, incline db curls, standing db curls and concentration curls against the side of my leg. I dont really like the straight bar curl, kills my wrists. Nothing seems to grow my bi's. I was doing bi's with chest on mondays and back and tri's on wednesday, legs and bi's again on friday. I maybe over training them. Maybe not, I usually do 6 sets for the bi's. Yesterday, I changed up the routine to chest and tri's and back and bi's. Maybe this will stimulate some new growth.

Posted by: Rocco32

Horrible question here. Will EZ Bar curls do just as well as Str8 bar curls. My tendonitis comes out terrible with str8 bb curls.

Posted by: Prince

Originally posted by flexster
guess im stuck with bad genetics damn it. I cant get those bi's to grow for shit. I use a variety of exercises: preacher curls with the ez-bar, one hand dumbell preachers, ez-bar hammer curls on the preacher seat, incline db curls, standing db curls and concentration curls against the side of my leg. I dont really like the straight bar curl, kills my wrists. Nothing seems to grow my bi's. I was doing bi's with chest on mondays and back and tri's on wednesday, legs and bi's again on friday. I maybe over training them. Maybe not, I usually do 6 sets for the bi's. Yesterday, I changed up the routine to chest and tri's and back and bi's. Maybe this will stimulate some new growth.

how many different exercises in one biceps work-out? How many reps per set?

Biceps do recover relatively quickly, but you have to remember they are a small muscle and they do get worked indirectly with back, so I do not recommend doing them twice per week.

I never use more than 2 exercises for biceps in one work-out and I try and change it up each week. I also focus on static contraction, seems to help me. And I like to alternate heavy weight, low reps, with higher reps, lighter weight each week.

Posted by: J'Bo

Originally posted by Dale Mabry
brachialis and brachii, cupcake.

thanks

Posted by: J'Bo

Rock...ez bar curls will work the same as long bar curls....its just made for people with wrist problems

Posted by: Alaric

What's the difference between an EZ Bar Curl, and a Straight Bar Curl? Which one is better for making your biceps appear "longer"

Posted by: Mudge

You can't lengthen the bicep.

Posted by: Rocco32

Originally posted by J'Bo
Rock...ez bar curls will work the same as long bar curls....its just made for people with wrist problems

Thanks J'bo!

Posted by: J'Bo

Originally posted by Alaric
What's the difference between an EZ Bar Curl, and a Straight Bar Curl? Which one is better for making your biceps appear "longer"

Neither they both work the same muscle...try doing a lower half double contraction to hit the lower half of the bicep harder...although it wont really make your bicep look longer...and why the hell would you want to? competitors all dream of short muscle bellies...makes you look bigger.

Posted by: Prince

Originally posted by Alaric
What's the difference between an EZ Bar Curl, and a Straight Bar Curl?

EZ curl bars take stress off of the wrists, when you use the outer grip your hands are slightly pronated (compared to a straight bar grip), and they also take some of the emphasis off of the brachii and put more onto the brachailis. To truley hit/isolate the brachii your hands need to be completely supinated.

Posted by: Prince

Originally posted by J'Bo
...try doing a lower half double contraction to hit the lower half of the bicep harder...

please tell me that you do not think that you can actually target different regions of the bicep head? (as in the lower, middle or upper)

Posted by: J'Bo

no i dont think that you can target different parts of the muscle although you can put more or less stress on the orign vs the insertion of the muscle.

Posted by: BlueCorsair

Ok, I'm not an ignoramus, but the EZ-bar is the short-er bar with the wavy-grips in it correct? I have no name for most of the things I use, since I never really leared the correct ones

IF this much is true, would using the "inner" rather than "outer" grips target the brachii more than the brachailis?

Posted by: heeholler

Concentration Curls. There are machines in some gyms that you can use that will target load to help increase muscle hypertrophy.

Posted by: BlueCorsair

Originally posted by heeholler
Concentration Curls. There are machines in some gyms that you can use that will target load to help increase muscle hypertrophy.

Was that supposed to be an answer to my question, or something above? heh.

Posted by: heeholler

No wasn't answer to your question. More of the original question [bicep peak any way] and an another question [target muscle] earlier. Sorry, it gets a little confusing in here some times. I guess I should use the qoutes.

Posted by: Prince

Originally posted by J'Bo
no i dont think that you can target different parts of the muscle although you can put more or less stress on the orign vs the insertion of the muscle.

and that will do what?

Posted by: BlueCorsair

Anyone able to answer my Q?

Posted by: Mudge

The short-ish, squiggly bar is the EZ curl bar yes.

Posted by: BlueCorsair

Heh, cheers.

And my idea about the closer-in grips being better for the brachii, and outers for brachialis - correct, or hogwash?

Posted by: flexster

well today I worked out my back and bi's. this is what I did:

close grip chins 3x8
one armed rows 1x12 1x10 1x8
straight arm pull downs 1x12 1x10 1x10

curls using straight bar 1x12 1x10 1x8
preacher curls with ez-bar 1x10 1x 10 1x8

this sound good to anyone?

Posted by: J'Bo

Originally posted by Prince
and that will do what?

i use double contractions all the time...like doing a superset and the bottom pulse will pre-exhaust the movement...then the next rep i would have them do a top pulse and mid pulse, etc. like using the oval cam machine but with free weights.

Posted by: Wannabefit

I wondered the same thing..Id work biceps and not feel the burn well only a little..but try to add the excercise called 21's into ur workout..lemme tell you your all pumped on the first set try 3 sets of it

Posted by: flexster

Originally posted by dg806
Yep and compound is where you build your size! I would only do preacher curls or any iso exercise just before a comp.

The past 2 work-outs I have done the straight bar then the ez-bar for preachers. Should I flip those around as far as doing a isolated movement before the compound movement to shock the muscles? I have also been using the preacher hammers, standing db curls and incline db curls.

Posted by: once was fat

In my gym we have a preacher curl machine. My question is when I use this machine my fore arms hurt really bad not sore but deep into my fore arm and actually I dont think that its my fore arm it is right down the middle of my fore arm.

When doing a preacher curl are your elbows supposed to be placed at the bottom of the resting board or are your elbows suppose to rest right a the top of the board?

Posted by: Wannabefit

I was told by a pro that the elbows should be all the way at the bottom that way theres not much movement of the arm so everything is focused on the Bicep..

Also your forearm concern. I have the same thing. It just appeared outa nowhere one day and its real annoying. Common strain is what im told. I was also told to do those "Hell on a stick" excercises to get some strength there.

Posted by: once was fat

Thanks bro. Yeh its more annoying than anything. The good thing is that it dose not get in they way of going to the gym, and it only last for 2 or 3 days if that.

Posted by: Rocco32

Originally posted by once was fat
Thanks bro. Yeh its more annoying than anything. The good thing is that it dose not get in they way of going to the gym, and it only last for 2 or 3 days if that.

For now. What your talking about is tendonitis and if your not careful, it will become a chronic problem that does interfere with your going to the gym.

Posted by: EvilEdDanzig

I found that the configuration of some preacher machines to be quite inconvenient,not only for the sake of tendonitis or weak forearms,but just generally not convenient to efficiently hit the biceps as they need to be hit. Also, just for fun,here's the workout I currently use, as performed last Friday (arm day)

Concentration Curls-4 sets 6-8
Standing barbell Curls-4 sets 6-8
Close grip Preacher Curls (EZ bar)-4 sets 6-8
Spider Curls-4 sets 6-8
Seated Alt DB curls-4 sets 6-8
superset with
Close grip chins-4 sets to failure

5 minute rest period(usually to have a protein shake)

Close grip Bench press-4 sets 6-8
Skullcrushers-4 sets 6-8
2 hand DB Extensions-4 sets 6-8
Vbar Pressdowns-4 sets 6-8
superset with
Machine Dips-4 sets 6-8
1 arm DB extensions-4 sets 6-8

Nautilus Curls-2 drop sets,starting at 100 lbs and dropping in 10 lb increments until I reach 20 lbs,then start the 2nd drop set.

I found that this is the ONLY way that my biceps respond:By hammering them with high volume/moderate intensity workouts.I usually only take as long as it takes my partner to complete his set for my rest.

My gym has some rather old equipment,which I happen to prefer.The old school Nautilus curl machine I use for my finishing move on my biceps is a personal favorite,and the preacher machine there has 2 D-grips on universal joints for the grips,so it really lends itself to the motion,allowing the user to take a more comfortable and/or effective position. Personally,I prefer the free weights,but the machines can be nice for a small change or a 10x10 shocker.

Posted by: Rocco32

Wow, that is quite a bit for arms!

Posted by: bballplayer4514

barbell curls of course but dumbell has great advantages once you stop growing with bar

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best exercise for mass and peak for biceps

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