biceps no peaks

[Jimmyz]

Any help would be app. This is my first post, I've been lurking for awhile and picked up some great info! anyway my arms are 18" with no peaks! For bis I'm doing st8 bar curls, preacher curls and Inc. DB curls, still no peaks?

 

[Jimmyz]

bump

I forget to include I workout at home (power rack and free wts) so I'm limted to any fancy equipment, cables etc...

 

[Thaibox]

You probably have the same problem as I do. Genetics.

Check out my thread called "what the hell is wrong with my arms?" There's some good responses on it.

If you have looong muscle attachments, there's not much you can do. Because its frustrating me so much, I've been giving my arms their own day. I've been doing pretty heavy reverse curls.

 

[Thaibox]

Oh yeah, welcome to the board

 

[PolishHammer1977]

Genetics

I have also heard people say "body fat". That does not make ANY sense to me.

Genetics

 

[gymtime]

Agreed. Without genetics or other "help", there's not a great deal you can do, assuming you've already worked them for a long period.

A good excercise to try is db curls on an incline bench. Almost completely cheat proof and isolate better than any other curl excercise IMO.

 

[Jimmyz]

bump

thanx guys! Hey Thaibox thanks for the welcome , I'll check that thread out!

 

[skaman607]

Agreed. Without genetics or other "help", there's not a great deal you can do, assuming you've already worked them for a long period.

A good excercise to try is db curls on an incline bench. Almost completely cheat proof and isolate better than any other curl excercise IMO.

he says he is already doing those

 

[Zyglamail]

I have the same problem, join the club, my arms are plenty strong but the biceps are very long so they dont have the illusion of a large peak.

 

[vinylgroover]

With 18" arms you've got enough size not to have to worry about 'peaks'.

It's all genetics IMO. You'll just waste your time doing cables, conceration curls, criping, squeezing etc 'casue it won't make any difference.

I have a peak yet all i do is Barbell curls............ never done a concentration curl, used cables or even preachers. I would kill for long, full biceps. Grass is always greener on the other side i guess.

 

[jesus 2]

then there are people like me, who have a short bicep belly AND no peak. it's really horrible i tell you. horrible.

j to da 2

 

[big_bad_buff]

Any help would be app. This is my first post, I've been lurking for awhile and picked up some great info! anyway my arms are 18" with no peaks! For bis I'm doing st8 bar curls, preacher curls and Inc. DB curls, still no peaks?

Welcome to the board.

you can only build the peaks of the mountains as high as your genetics limit you.

well if your peak is the only thing lacking, and the rest of your body is progressing, there is a good possibility it could be Genetics. you seem to be using the right excersizes. might be able to give you advice with more info, i don't know...i'v trained bi's for peak 3 times a week for a few months, and noticed some difference......if your not juicing, this could help your peak out quit a bit....but still all deppends on your genetics.

 

[jesus 2]

Re: Re: biceps no peaks

Welcome to the board.

you can only build the peaks of the mountains as high as your genetics limit you.

well if your peak is the only thing lacking, and the rest of your body is progressing, there is a good possibility it could be Genetics. you seem to be using the right excersizes. might be able to give you advice with more info, i don't know...i'v trained bi's for peak 3 times a week for a few months, and noticed some difference......if your not juicing, this could help your peak out quit a bit....but still all deppends on your genetics.

can you post your 3xwk bicep routine?

 

[Drunken_Weasel]

Genetics

I have also heard people say "body fat". That does not make ANY sense to me.

Genetics

Yeah, that body-fat is BS.. I am a fat fuck, and I still see Peaks in my biceps..

 

[SAGAT]

A good excercise to try is db curls on an incline bench. Almost completely cheat proof and isolate better than any other curl excercise IMO.

let me second that. for the person that said that the grass is always greener on the other side; so true, i DO have nice peaks (even if i do say so myself), but i'd much rather have bigger arms with less peak.

 

[louden_swain]

This is certainly a result of your genetic makeup. I have one bicep head that is long as the other is short. If you have problems building a peak you might want to try a couple of things:

Try adding either:

Hammer Curls or Reverse Barbell Curls - 3 x 8 to your routine.

These exercises strongly attack the brachialis which runs on the outside of the bicep complex, then sweeps underneath the bicep and attaches near the forearm. If you can increase the size of this muscle, it may cause your bicep to lift. Of course, this is theory.

Even if you cannot build a huge peak, you can still increase the size of the muscle with hard training. This is good news. With hard training you will still be able to increase the size of your arm to 18.5 or 19 inches. Good luck!

 

[SAGAT]

i think louden may be right on the money about the hammer curls. i've always done them for the past 6 years, and from the way he describes the brachialis (i haven't got the faintest clue what it looks like myself)and looking at my own biceps, it does make sense. i'm not 100% sure though.

 

[big_bad_buff]

Re: Re: Re: biceps no peaks

can you post your 3xwk bicep routine?

wouldn't really have a set day to work them, i would just wait a day or two in between bi workouts, or unless i was sore, then i would wait a day or so more(i never work a body part when it's sore already. these are the main exercises i did. i really don't think it matters, just working your bi's more often will help them grow if your in a stump.


Bi's 1 set warm up light weight. 14,12,10 to failure each set.
3 sets bent over DB curls or cables
3 sets preacher curls
3 hammer curls with rope/cable

2nd workout i would raise the weight, and lover the sets to 2 for each exercise. and lover the reps to 8,8,6.

 

[PolishHammer1977]

i think louden may be right on the money about the hammer curls. i've always done them for the past 6 years, and from the way he describes the brachialis (i haven't got the faintest clue what it looks like myself)and looking at my own biceps, it does make sense. i'm not 100% sure though.

Sagat,
Dude, you have been lifting for 6 years and you don't know where the "brachialis" is? Hmmmm........

 

[Scaggs]

Agreed with louden. from what you described as your bicep training you working only the inner head. start doing all your bicep training with a cambered bar. no more palms upward or supinated and flat bars. seated rows, hammer curls, conc curls in hammer position. Do everything in a hammer position and you should see a peak start to pop. how much of a peak depends on your genetics. Also just a note: the peak comes from the outer head, brachialis and if you place your finger on the very top of the peak when the bicep is flexed and then extend your arm down and to your side while holdin your finger there you'll notice the peak is now up at the outer top near the delt.

Scaggs

 

[SAGAT]

Sagat,
Dude, you have been lifting for 6 years and you don't know where the "brachialis" is? Hmmmm........

i'm ashamed to say it but i don't; EXACTLY that is. i still think i've done well with my training though. maybe it helps if i told you i'm only 19, thus started training when i was only 13 years old. that kind of thing didn't interested me back then , only the working out part of it.

 

[PolishHammer1977]

i'm ashamed to say it but i don't; EXACTLY that is. i still think i've done well with my training though. maybe it helps if i told you i'm only 19, thus started training when i was only 13 years old. that kind of thing didn't interested me back then , only the working out part of it.

Sagat,
No worries. That does explain it. Believe me, even if you have been in this field for years, there are still things you can learn. I have a million things to learn as well.
Use the fundamentals for now though;

Standing Straight Barbell Curls
EZ Bar Reverse Curls
Concentration Curls

Close Grip Bench
Tricep Pushdowns
EZ Bar Skull Krushers

These worked for me and I have decent arms. I would have to say decent, lol.

 

[mrdraco]

Look here http://www.exrx.net/Muscles/Brachialis.html

 

[Jimmyz]

bump

Hey guys thanx for all the tips, I'll start with the hammer curls and try to hit the outside head more I'll give you guys an update

 

[SAGAT]

Sagat,
No worries. That does explain it. Believe me, even if you have been in this field for years, there are still things you can learn. I have a million things to learn as well.

dude ain't that the truth! (about the learning part) coming to this site made me realize that, among MANY, many other things.

 

[Exodus]

Yeah, that body-fat is BS.. I am a fat fuck, and I still see Peaks in my biceps..

not exactly.

if your fat and dont have a great peak, ie myself, when i diet down, and i dont mean just diet, im mean compt bodybuilding diet, i have a peak. so you maybe fat and have a peak, but you have good geneitcs.

but i like the thick powerful shape my have, i think i like it better this way.

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