PEAK on Bi's?

[JollyRogers]

I need some peak on my bicepts..right in the middle, you know that muscle underneth the ol bicept, whats a good excersice to rip the shit outta the fibers? I need something painful and hard ..lol

sets, reps, ideas?

thanks guys

 

[louden_swain]

Well Jolly,

Your genetics will determine the peak of your biceps. However, you can make them big. I personally recommend using exercises that hit the brachialis hard (brachialis runs on the side and underneath the bicep). If you can get the brachialis to grow, there is a chance (in theory) that it can give the bicep a boost.

Here are some exercises you can use:

BRACHIALIS
- reverse barbell curls
- hammer curls
- zottman curls

You can rotate a movement each workout.

LS

 

[longarms]

Here's an old favorite of mine. Find a cable crossover machine. Using the top pulleys, do a double front bicep pose/contraction. Try some higher rep action with a pause at max contraction.
I actually prefer to do one arm at a time, holding onto the frame of the off-side rack.

also standing alternating DB curls coming across to your opposite pec, with your torso leaning slightly forward. Keep your wrists cocked back a little at the top to keep tension on your bicep.

Genetics are a big part, too. I have a long fat bicep, my brother's has a peak like Boyer Coe. about the same size, but they look totally different. Go figure.

 

[ProteinFiend]

i think hammers helped me out alot.. also BF% might help.. the lower you are the more the peak will show.

 

[JollyRogers]

zottman curls?

 

[Atomic Punk]

If you incorporate a few curl exersises for forearms into your routine, that will hit them. Plus you will get the added benefit of working the area you asked about, as well as popping those forearms out as well. Two birds, one stone.

1. Cross-Body Hammer Curls.
2. Dumbell Hammer Curls.
3. Cable Rope Hammer Curls.
4. Reverse-Grip Preacher Curls with a Straight Bar. I usually use the short straight bar for these.

 

[Atomic Punk]

zottman curls?

Yes. Here:

http://www.weightliftingdiscussion.com/zottman.html

 

[onerepmaximum]

When doing dumbell curls, if you rotate your wrist on the way up, so that your palm faces up and almost away from you, and rotate so that your palm faces you on the way down, it will help to build a peak on your bi's. The act of turning your wrist like that helps you to get more of a contraction. I'm not sure if that's pronating or supinating. You can see what a difference it makes if you just make a motion like you are turning a key in a lock, watch what your bicep does as you do that. I agree with Louden Swain ( I still love Vision Quest) about the brachialis. They really help to accentuate great arm development. My favorite for that is seated incline dumbell curls. Keep your shoulders, elbow and wrist in line out to your side throughout the movement. I see most people sit on the incline bench and do regular dumbell curls out to the front. I think that lessens the impact on the brachialis. You do less weight if you stay strict out to the side, but it really hits the brachialis. After all, you're not in the gym to impress anyone (I'm not anyway). You're in there handling your own business and doing what you have to do. I hope you can understand what I wrote. Sometimes you just have to see something to understand it.

 

[Big Gary]

Ever try overhead lat pulldown curls ?

 

[Texas Ranger]

I like Cable Concentration Curls done one arm at a time holding the peak for 1 second before going into the negative. Hammer Curls are also good.