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ximor said:
If by seperation you mean the "split" that you see some people have like Darrem Charles, Ronnie, Al Beckles, that sort of splits their peaks in two... well that is genetically determine. No amount of drugs or training is going to change that. A surgeon with a scalple might, but nothing else. Diet of course is key to first determine if you have any seperation at all.
If by training each bicep head seperately is what you meant, you can do that to ensure overall growth (but still will not lead to a seperation and split, just a bit more size.)
My idea of bicep training is to based on the principle of pumping blood into the area. This doesn't mean use light weight and do 100s of reps. But hold your arm up and look at the bicep. Now make a fist with your other hand and hold it next to your bicep. Which is bigger? If you were to peel the skin back and actually look directly at the bicep muscle it will be rather small. (no pun) When you take into consideration the small nature of bicep size, you will see that it makes no sense to attempt to hammer it with heavy weights and low reps. Which nearly always turn into an exercise for your tendons to help see-saw the weight back and forth more than your muscle is actually lifting it.
Now to directly contradict myself, I am not saying that low reps are useless. But people make them useless. They turn a low rep principle into a "lets see how much weight I can use for only 4-5 reps" kind of thing. If you were to stand with your back flat against the wall and do curls with proper form and full range of motion, you would be surprised at how "strong" you really are. Or rather are not.
Ok, that concludes my view on overall bicep training. Now to specifically answer your question about the seperate heads and stimulation of each... almost every exercise stimulates the inner bicep (facing the body when your arms are down) to a various degree. To directly stimulate it more specifically the best thing to do is Wide Grip Barbell Curls. Which is just as it sounds. You take a wide grip on the barbell, wide enough so that at the top of the curl, your pinkies will be out further than your shoulders. Then using a LIGHT weight, you simply curl the weight smoothly all the way up and then all the way down. You really do not want to jerk or sway in this exercise. Trust me on that one.
Or you can simulate the movement with seated dumbell curls. Do them seated to eliminate cheating and keeping your elbows pressed into your sides like you do when (or like you SHOULD do) when you do tricep pressdowns, you curl the d'bells up and supinate them while keeping your pinkies out further than your shoulders.
Outer biceps - the part facing away from the body - the very best exercise I have found has been narrow grip EZ bar curls supersetted with hammer curls. Use an EZ bar - which I hate but it is necessary for keeping your wrists safe and injury free in this position - simply place your hand in the same groove that you would use for tricep presses - but of course your palms facing the other direction in a curl position. Elbows in close to the body, curl it up and down from crotch to upper chest. 10 reps and then immediately do a set of hammer curls. I do mine with arms by side going up and down, none of this across the body curl shit. Why complicate things? Just up and down. This will target the brach and really compound the stimulation it already received indirectly from the narrow grip curls. 10 reps here too.
Keep in mind for reps that quality of reps is always better than quantity of weight used.
An alternative exercise to target the outer section of the bicep is narrow grip underhand pullups. With a grip that has your pinkies touching each other, simply raise and lower yourself on bicep strength alone. Use a lot of caution with this one and dont try forced reps or negatives because of the ackward position and flexion of the bicep you don't want unnecessary injury risks.
