Bicep peak

CJMAJOR · 06-06-2002, 02:40 PM

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

nikegurl · 06-06-2002, 02:48 PM

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!

TJohn · 06-06-2002, 03:18 PM

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

lina · 06-06-2002, 03:20 PM

Preacher curls work great for mine!

LAM · 06-06-2002, 03:21 PM

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.

TJohn · 06-06-2002, 03:30 PM

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

LAM · 06-06-2002, 03:36 PM

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.

nikegurl · 06-06-2002, 03:43 PM

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?)

dvlmn666 · 06-06-2002, 04:00 PM

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.

TJohn · 06-06-2002, 04:20 PM

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

nikegurl · 06-06-2002, 04:36 PM

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!

Robboe · 06-06-2002, 04:41 PM

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." ???

dvlmn666 · 06-06-2002, 04:44 PM

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.

LAM · 06-06-2002, 04:50 PM

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

Robboe · 06-06-2002, 04:56 PM

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

LAM · 06-06-2002, 04:57 PM

Yes !

Robboe · 06-06-2002, 05:00 PM

Phew!

Ok then

**Mudge** · 06-07-2002, 02:27 AM

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.

mick01 · 06-07-2002, 02:50 AM

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.........

ponyboy · 06-07-2002, 06:08 AM

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.

mick01 · 06-07-2002, 06:31 AM

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.

Robboe · 06-07-2002, 07:44 AM

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.

Robboe · 06-07-2002, 07:45 AM

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.

ponyboy · 06-07-2002, 09:01 AM

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.

Snake_Eyes · 06-07-2002, 05:22 PM

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

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

**Mudge** · 06-07-2002, 05:51 PM

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

**Mudge** · 06-07-2002, 05:52 PM

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

Robboe · 06-07-2002, 05:53 PM

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?

06-06-2002, 02:40 PM	#1
CJMAJOR Registered User Join Date: Sep 2001 Posts: 103	Bicep peak BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com What excercises build peak to your biceps? I have heard hammer curls do but is that the only one?
CJMAJOR Registered User Join Date: Sep 2001 Posts: 103

06-06-2002, 02:48 PM	#2
nikegurl Registered User Join Date: Mar 2002 Location: LA, CA Posts: 5,634	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!
	Tomorrow may be the best day of your life. Or not.

06-06-2002, 03:21 PM	#5
LAM Gym ratt/Part-time pimp Join Date: May 2002 Location: Las Vegas, NV Posts: 7,384 Photos: 2	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. Last edited by LAM : 06-06-2002 at 03:24 PM.
	Dumbest statement made in the Anabolic Zone for Nov TBD ----------------------------------------------------- What you talking about Willis ?

06-06-2002, 03:36 PM	#7
LAM Gym ratt/Part-time pimp Join Date: May 2002 Location: Las Vegas, NV Posts: 7,384 Photos: 2	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. Last edited by LAM : 06-06-2002 at 03:44 PM.
	Dumbest statement made in the Anabolic Zone for Nov TBD ----------------------------------------------------- What you talking about Willis ?

06-06-2002, 03:43 PM	#8
nikegurl Registered User Join Date: Mar 2002 Location: LA, CA Posts: 5,634	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?)
	Tomorrow may be the best day of your life. Or not.

06-06-2002, 03:18 PM	#3
TJohn Registered User Join Date: May 2002 Location: Southeastern Pennsylvania Posts: 445	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

06-06-2002, 03:20 PM	#4
lina It's a Wonderful Life!!! Elite Member Join Date: Apr 2002 Location: Lounging around... Posts: 2,797	Preacher curls work great for mine!

06-06-2002, 04:00 PM	#9
dvlmn666 Senior Member Elite Member Join Date: Dec 2001 Location: Fremont, CA Posts: 3,233	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.
	"When I use the word intensity I mean the ability to continue past and through the pain barrier where your mind pleads to stop and in fact convinces your body that you have hit failure, but you push through. How far you push through that barrier is the level of intensity with which you train." -- Twin Peak

06-06-2002, 04:36 PM	#11
nikegurl Registered User Join Date: Mar 2002 Location: LA, CA Posts: 5,634	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!
	Tomorrow may be the best day of your life. Or not.

06-06-2002, 04:41 PM	#12
Robboe Designer Supplements Join Date: Dec 2000 Location: Newcastle Posts: 5,151	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." ???
	Being held down by The Man

06-06-2002, 04:50 PM	#14
LAM Gym ratt/Part-time pimp Join Date: May 2002 Location: Las Vegas, NV Posts: 7,384 Photos: 2	I guess I said that incorrectly. hammer curls stress both the bicep and forearm which can help increase mass in that whole area.
	Dumbest statement made in the Anabolic Zone for Nov TBD ----------------------------------------------------- What you talking about Willis ?

06-06-2002, 04:56 PM	#15
Robboe Designer Supplements Join Date: Dec 2000 Location: Newcastle Posts: 5,151	You mean the "whole" bicep area and forearms muscles right?
	Being held down by The Man

06-06-2002, 04:57 PM	#16
LAM Gym ratt/Part-time pimp Join Date: May 2002 Location: Las Vegas, NV Posts: 7,384 Photos: 2	Yes !
	Dumbest statement made in the Anabolic Zone for Nov TBD ----------------------------------------------------- What you talking about Willis ?

06-06-2002, 05:00 PM	#17
Robboe Designer Supplements Join Date: Dec 2000 Location: Newcastle Posts: 5,151	Phew! Ok then
	Being held down by The Man

06-07-2002, 02:27 AM	#18
Mudge Pizza the Hut Super Moderator Join Date: Jun 2002 Posts: 22,948 Photos: 1	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.
	Kinesiology Vote @ Top 25 Deads Comp Bench Motivation Bench form MaxCalc Charles Poliquin When I let go of what I am, I become what I might be. Lao-Tzu I don't know any sources so don't ask - thanks

06-07-2002, 06:31 AM	#21
mick01 Phyical Cultural-ist Elite Member Join Date: May 2002 Location: AK (a.k.a middle of no where) Posts: 162	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.
	To refuse to learn anything that could prove beneficial to yourself is a working definition of stupid! High-intensity training is going all-out, not almost all out. It is taking one set to one's absolute limit, not almost to the limit. It is using whatever equipment’s available. It is not the words of two or three men, but a commitment to work as hard as possible while in the gym without socializing, resting excessively between sets, or falling prey to the 'this isn't going to work so I'll copy the star' attitude"

06-07-2002, 02:50 AM	#19
mick01 Phyical Cultural-ist Elite Member Join Date: May 2002 Location: AK (a.k.a middle of no where) Posts: 162	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.........
	To refuse to learn anything that could prove beneficial to yourself is a working definition of stupid! High-intensity training is going all-out, not almost all out. It is taking one set to one's absolute limit, not almost to the limit. It is using whatever equipment’s available. It is not the words of two or three men, but a commitment to work as hard as possible while in the gym without socializing, resting excessively between sets, or falling prey to the 'this isn't going to work so I'll copy the star' attitude"

06-07-2002, 06:08 AM	#20
ponyboy Training Trainer Elite Member Join Date: Apr 2002 Location: Running around somewhere Posts: 2,608 Photos: 1	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.

06-07-2002, 09:01 AM	#24
ponyboy Training Trainer Elite Member Join Date: Apr 2002 Location: Running around somewhere Posts: 2,608 Photos: 1	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.

06-07-2002, 05:22 PM	#25
Snake_Eyes Real American Hero Join Date: May 2002 Location: Nevada Posts: 221	The brachialis is a separate muscle from the biceps, though. That nit-pickiness aside, I agree with the row advice as well.

06-07-2002, 05:51 PM	#26
Mudge Pizza the Hut Super Moderator Join Date: Jun 2002 Posts: 22,948 Photos: 1	I definately saw 'peak' difference when doing bent over concentration curls, no doubt about it.
	Kinesiology Vote @ Top 25 Deads Comp Bench Motivation Bench form MaxCalc Charles Poliquin When I let go of what I am, I become what I might be. Lao-Tzu I don't know any sources so don't ask - thanks

06-07-2002, 06:06 PM	#29
Mudge Pizza the Hut Super Moderator Join Date: Jun 2002 Posts: 22,948 Photos: 1