"Peaking" Biceps

[Nathan Acree]

Hello Everyone,

I've gotter some good advice her before so I thought I would ask another question.

I'm having trouble "peaking" my biceps, by that I mean the height or peak of my biceps does not seem to be developing. I have quite a bit of strength and my biceps are nice and long, they just wont grow up if you know what I mean.

Does anyone have any advice or specific movements that will help?

Thanks,

Nathan

 

[crazy_enough]

Do u perform isolation movements(preachers etc...)?

 

[Uzi9]

Can you change the shape of a muscle other then making it bigger or smaller as a whole.

The answer is ...............NO

 

[Stu]

Can you change the shape of a muscle other then making it bigger or smaller as a whole.

The answer is ...............NO

Agreed, its genetic i cant get much of peak either

 

[crazy_enough]

But u can make it "appear" to be fuller, by working the inner bicep and incorporating isolation moves cant you?

 

[Uzi9]

But u can make it "appear" to be fuller, by working the inner bicep and incorporating isolation moves cant you?

No....because of insertion points.

http://www.ironmagazineforums.com/showthread.php?t=41879

 

[tjwes]

Do hammer curls along with reverse curls..........you can`t change the shape of a muscle but you can increase biceps height by developing the brachialus that lies underneath the biceps...........hammers and reverse curls will help you create this illusion !!

 

[Machher]

also training 1 head more than the other making a somewhat peaking look does the trick too.

 

[Uzi9]

also training 1 head more than the other making a somewhat peaking look does the trick too.

lol

 

[KentDog]

Do hammer curls along with reverse curls

Aren't reverse curls for forearms? It may still work biceps a little, but when I do reverse curls, I have to drop the weight substantially so I don't know if it's got the same effect on the bicep as say regular standing curls or preacher curls.

 

[Duncans Donuts]

lol

 

[tjwes]

KentDog,Reverse curls are primarily a forearm exercise but they strongly activate the brachialis,which will add a bit of height to the biceps,IMO.

 

[KentDog]

Thanks for elaborating, Tim. Judging from your looks you probably know what you're talking about . For me, doing reverse curls with heavy weight hurts my wrists, so I wasn't sure if using light weight doing them would be that effective for working the bicep. I usually do bicep and forearms on the same day, so I'll continue to do reverse curls anyway.. just didn't know if it was the same case for everyone else.

 

[tjwes]

No problem..lower take a lighter weight,keeep the bar itself very close to the body so that you almost drag it up your body,and try to focus on making the forearms do all the work,lower slowly for 10-12 reps................you`ll feel it like never before but will have to use a much lighter weight........but,it will feel heavier if done as described above.

Take care!!

 

[sgtneo]

i seem to get more of a peak on my bicep than the size it looks long, arms look crap atm untill tense and bis look good when peaked doing curls, but when arm is straight bi's look somewhat none existant lol

 

[BigDyl]

You want the peak? You need to incorporate two things into your workout.

1. Arnold Curls. You can specifically hit the top of your bicept by doing these and eliminate the rest of the muscle from contracting.

2. Nitrotech Nighttime. Don't goto bed before taking this. Ever see Jay Cutler's peaks?

 

[Du]

You want the peak? You need to incorporate two things into your workout.

1. Arnold Curls. You can specifically hit the top of your bicept by doing these and eliminate the rest of the muscle from contracting.

2. Nitrotech Nighttime. Don't goto bed before taking this. Ever see Jay Cutler's peaks?

Good thinkin.

 

[Tha Don]

Arnold curls will give you a nice peak

 

[WilliamB]

What are arnold curls?

 

[gopro]

Higher Bi???s!

Forget concentration curls for ???peaking??? the biceps! You cannot alter the shape of this muscle to any degree as your biceps??? contour is controlled largely by your genetics. Look at the difference between Ronnie Coleman???s biceps and Kevin Levrone???s biceps. Both of these guys have arms that are indescribably huge, however, Ronnie???s bi???s are peaked beyond peaked, while Kevin???s bi???s are somewhat flat. Did this occur because Ronnie has some magic arm program that Kevin is not privy to? Of course not! If it isn???t in your genetic code to have bi???s that are peaked like Ronnie???s are, no amount of concentration curls or any other ???peaking??? exercise is going to get you there. All is not lost, however. There is something you can do to give your biceps the illusion of greater ???height!??? WORK HARD TO BUILD THE BRACHIALIS, a muscle that lies just underneath the biceps! When this muscle becomes more developed, it literally ???pushes??? the bicep up higher, making it appear to have a greater peak. In order to force hypertrophy in the brachialis you must pick curling exercises that put the biceps in a ???mechanically weak??? position so that the brachialis must do more work in order to flex the arm. These movements include: hammer curls of all types (seated, standing, cross body, cable with rope, incline), reverse curls (barbell or cable), 90 degree preacher curls (barbell, cable, dumbbell), and cable overhead curls (lying or seated). Here is a sample bicep routine that prioritizes the brachialis:

·90 degree preacher curl: 2-3 x 6-8
·incline hammer curls: 2-3 x 10-12
·cable reverse curl: 2-3 x 12-15

So, if your biceps are looking flat, try this routine for 6-8 weeks, and watch as your biceps have a ???heightened??? experience!

 

[sgtneo]

nicely said, alot of bodybuilding aspects are down to genetics, best way to see this is to look at how different bodybuilders abs look, some achieve a flat look or a 4, 6 or 8 pack look and some have bigger seperation than others, just work hard and no matter what your genetics are, you will be pleased with the results you see