Bicep peak [Forum Archive]

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Bicep peak

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Posted by: CJMAJOR

What excercises build peak to your biceps? I have heard hammer curls do but is that the only one?

Posted by: nikegurl

i think the shape of your bicep is largely determined by genetics. that's not to say you can't make them better! mine are really long (the length of where it starts by my shoulder to where it connects near my elbow). sometimes i wonder if i can ever get a peak. i hope so....but i think if you have shorter biceps you're more likely to have/develop a good peak.

can't wait to read responses. i'm kind of hoping i'm wrong!

Posted by: TJohn

DB concentration curls and cable curls are both awesome for bi peak. Hammers are not becuase your not supinating your wrist. When doing concentration curls you twist your wrist at the top (supinate) turning your pinky upwards towards your face, you are contracting the bi and peaking it big time.

Genetics do have a lot to do with it, but bi's are one muscle that you can cheat genetics a bit I think.

TJohn

Posted by: lina

Preacher curls work great for mine!

Posted by: LAM

hammer curls can help fill in the gap in-between the bicep and elbow.

the bicep peak is a genect trait. if one has small arms with a little peak as the entire biceps grows larger the size of peak will increase as well.

people will debate this until they turn blue. if you have been training seriously for years and have no true peak no excercise in the world will give you one.

Posted by: TJohn

Quote:

Originally posted by LAM

people will debate this until they turn blue. if you have been training seriously for years and have no true peak no excercise in the world will give you one.

Are you saying that if a person who has been doing say BB curls exclusively for their bi's for many years and has no peak, starts to include exercises like DB conc curls, cable curls, and close grip chins into their routine, that they won't develop more of a peak ??

I disagree

TJohn

Posted by: LAM

Show me pictures and I will believe it...

Another thing is "proper" bicep training. Many people think big weights = big biceps which is not the case. You do not have to use massive weights to develop such a small muscle. So I'm sure you've seen some people who got results when they finally learned about what happens when substituting weight for form.

Posted by: nikegurl

is it usually true that people with long biceps that attach right at the elbow are less likely to have a good peak? (or can you have it both ways - no gap and a great peak?)

Posted by: dvlmn666

I found that High Cable Curls seemed to help with mine. I'm kinda like NG were my biceps are long. But once I added those in they seemed to peek more/better than they did previously.

But yeah genetics play a huge part. But I think working different angles does help to maybe make it show a little more.

Posted by: TJohn

Quote:

Originally posted by LAM
Show me pictures and I will believe it...

Another thing is "proper" bicep training. Many people think big weights = big biceps which is not the case. You do not have to use massive weights to develop such a small muscle. So I'm sure you've seen some people who got results when they finally learned about what happens when substituting weight for form.

Well I don't have any pics of course, and I never mentioned substituting weight for form ?? I don't believe in that. I simply stated that I do think a person can develop a peak with the proper exercises.

TJohn

Posted by: nikegurl

you can bet i'm gonna give it my best shot! mine are getting stonger but no peak really. i usually do db curls sometimes standing but usually on incline bench and concentration curls.

i don't like the bar much but sometimes use the EZ bar to mix it up. really don't like preachers but think i'm ok skipping them.

low cable doesn't really do much for me but i'm going to try the high cables. dvlmn666 - do you do them 2 arms at a time like you're doing a bicep pose (sorta?) i think that's what you mean.

thanks!

Posted by: The_Chicken_Daddy

Christ on a bicycle @ biceps peak!

And LAM, what did you mean when you said: "hammer curls can help fill in the gap in-between the bicep and elbow." ???

Posted by: dvlmn666

Quote:

Originally posted by nikegurl
dvlmn666 - do you do them 2 arms at a time like you're doing a bicep pose (sorta?) i think that's what you mean.

thanks!

Yep just like a double bicep pose. Just be careful because when you try to squeeze that last bit there is a tendency to bring your arms forward. Just concentrate on the bicep and when you can't feel it contracting that's the end of the ROM on that exercise.

Posted by: LAM

I guess I said that incorrectly. hammer curls stress both the bicep and forearm which can help increase mass in that whole area.

Posted by: The_Chicken_Daddy

You mean the "whole" bicep area and forearms muscles right?

Posted by: LAM

Yes !

Posted by: The_Chicken_Daddy

Phew!

Ok then

Posted by: Mudge

I don't have huge arms so I dont use concentration excersizes much, but I liked single arm bent over concentration curls. There is a variation with 2 arms behind the neck with a cable machine and a lat bar, but it seems a bit awkward, hmm.

Posted by: mick01

I used behind the back bent over high cable V-bar bicep pulls to the base of the skull done with an ultra supinated grip to build my mountains! Of course this was done with 6, 30 set workouts a week. Using super slow high rep super heavy drop sets with rest pause and spotter assisted negatives, each rep taken to complete failure.

Then a few years later………. I decided to focus on all the heavy compound movements giving my legs and back the greatest priority. Then I actually got some biceps.........that’s weird.........

Posted by: ponyboy

Since there are two muscles in the bicep (hence the name bi-cep) you need to target them both, however the one that contributes the most to the "peak" area is the muscle underneath, which is the brachialis, a smaller muscle whose function is to flex the elbow. If you bend your arm at a 90 degree angle with your palm facing your body and then rotate your hand so your palm is facing up, you will see your peak suddenly pop up. That's the muscle you want to hit.

Use movements that involve a twisting motion as you curl, such as dumbbell curls. I find incline DB curls work best and give a good pump. You can also do these on a cable machine.

Posted by: mick01

I still think my

"behind the back bent over high cable V-bar bicep pulls to the base of the skull done with an ultra supinated grip"

is the best way to go.

Posted by: The_Chicken_Daddy

Quote:

Originally posted by mick01

Then a few years later………. I decided to focus on all the heavy compound movements giving my legs and back the greatest priority. Then I actually got some biceps.........that’s weird.........

Yes!!!!

Big rows = big guys = big arms.

Posted by: The_Chicken_Daddy

Quote:

Originally posted by ponyboy
Since there are two muscles in the bicep (hence the name bi-cep) you need to target them both

They share insertion points so you can't work one more than the other.

The bicep muscle either contracts or it doesn't.

End of story.

Posted by: ponyboy

I agree that it either contracts or it doesn't, but they don't share insertion points. One inserts on the radius at the bicipital tuberosity (biceps brachii) and one inserts on the ulna at the coronoid process (brachialis).

They also have different origins, which dictates you need to have two separate movements to stimulate each muscle directly. That being said, I know I'm not going to bother trying to only work my brachialis muscle, your advice about rows is bang on, TCD.

Posted by: Snake_Eyes

The brachialis is a separate muscle from the biceps, though.

That nit-pickiness aside, I agree with the row advice as well.

Posted by: Mudge

I definately saw 'peak' difference when doing bent over concentration curls, no doubt about it.

Posted by: Mudge

Quote:

Originally posted by mick01
I still think my

"behind the back bent over high cable V-bar bicep pulls to the base of the skull done with an ultra supinated grip"

is the best way to go.

It can feel really intense especially at the end of the movement! Just try not to hit your head

Posted by: The_Chicken_Daddy

Quote:

Originally posted by Mudge
I definately saw 'peak' difference when doing bent over concentration curls, no doubt about it.

And did it go away when you stopped doing them?

Posted by: Mudge

It went away when I stopped working out, but no I had a pretty good peak for awhile.

I haven't done bent-overs for a good while, size/strength only right now.

Give it a shot, if you work out slowly enough that momentum is not affecting the movement, and can contract fully at the top (light weight), it really made a difference for me, but at the time I wasn't too impressed having a peaky 14.5" arm in high school.

Posted by: The_Chicken_Daddy

So you got more peak when you did a certain exercise and lost peak when you stopped.

O-kay...

Posted by: Mudge

If I flex my biceps carefully I can pronounce the peak, but yes after a few weeks it was pretty much bye bye, but I wasn't very meaty then, or now. I'm pretty much stuck at 17 1/4" currently, but my arms overpower my back/shoulders so I need to concentrate on that for awhile.

Posted by: john992

YOu are either born with a biceps peak or your not, its that simple! Yes, Training the brachialis via exercises such as hammer curls and reverse curls will help hypertrophy the brachialis and yes this will cause more girth to the upper arm, but it will not cause more bicep peak, so to speak. If this was so, dont you think all pro bodybuilders would have an awesome peak as this is their lively hood. Each and every person is different some biceps peak more then others. Looking at probodybuilders is a great way to see these differences. Many probodybuilders do not have a bicep peak and they are at the top of our sport! One of my colleagues put it like this "if you could so specifically alter the shape of a muscle this would imply that you could change a muscle shape to look like any other individuals muscle" This simply put is not true! Also think about this have you ever read an article about creating a peak on your abdominals, shoulders, triceps, forearms, hamstrings etc. ?

Posted by: CJMAJOR

You guys have been helpful
thanks for your help

Posted by: john992

Anytime! Always looking to help a fellow bodybuilder who's willing to listen and learn.

Posted by: The_Chicken_Daddy

Quote:

Originally posted by john992
YOu are either born with a biceps peak or your not, its that simple!

So true...

Quote:

Originally posted by john992
If this was so, dont you think all pro bodybuilders would have an awesome peak as this is their lively hood.

Yeah, the best example is Arnold himself. Notice the difference between his right and left biceps? If concentrations curl really did alter peak, then why didn't he just sort out his left arm to match his right?

Posted by: Mudge

There are different muscle shapes, and obviously his left and right didn't match.

Posted by: The_Chicken_Daddy

Quote:

Originally posted by Mudge
There are different muscle shapes, and obviously his left and right didn't match.

Exactly!

Genetics determine shape.

Posted by: john992

Well said CHICKEN DADDY

Posted by: The_Chicken_Daddy

John, you're a genius.

Here's 10 ironmag points.

Posted by: TJohn

Quote:

Originally posted by john992
Well said CHICKEN DADDY

Kiss up

TJohn

Posted by: john992

Quote:

Originally posted by TJohn

Kiss up

TJohn

HUH? Does chicken daddy own this site or somthing? Youve lost me TJOHN explain.

Posted by: butterfly

Quote:

Originally posted by john992
HUH? Does chicken daddy own this site or somthing? Youve lost me TJOHN explain.

Does CD own this site????

He didn't mean to show his ignorance oh great Prince!!!!

Posted by: john992

So Prince operates the site then?

Posted by: Scotty the Body

Quote:

Originally posted by john992
So Prince operates the site then?

Prince owns the site, he has many helpers to operate it smothly.

Posted by: butterfly

Well said Scotty

TJ ~ Is that you on the bike????

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