I'm starting to workout now and I'm looking for tips and workouts to get a bicep peak
really no need to double post but preacher curls work for me...
On BIs r u low volume or high volume?Originally Posted by hvactech
i circuit train bi's with tri's, its usually high volume....
When the term high volume is thrown around are we talking more reps or sets...
For instance 1 person can think high volume is 3 sets of 15 reps...
Another person could say high volume is 5 sets of at least 8 reps...
for example yesterday i did about 12 sets 12-15 reps 4 different exercises all supersetted with tri's, the only rest is actually walking from one exercise to the other...the term can be confusing but i refer to it as high rep
What exactly is your circuit? I'm really in need of one.Originally Posted by hvactech
meaning i have little rest in between sets and i superset bi's with tri's...in all honesty, my back workout primarily works my bi's for the most part...i use high reps on my bi days to fill the void but i also train arms in a 2 part split
Don't forget reverse curls broseph.
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I like your thinkingOriginally Posted by kBrown
12 sets of biceps and triceps not just biceps correct?Originally Posted by hvactech
For bicep mass id do chinups, barbell curls and incline curls.
For bicep hight/peak id do concerntration curls and barbell spider curls with a moderate to light weight concerntrating on form and contraction at the top.
Peak depends on genetics too. Guys with short muscle bellies have great peaks so if you're having trouble building a peak in the short term then you could just have a long muscle belly which is better long term. Just look at Sergio Oliva biggest muscle bellies ever.
turn your wrists outwards when you do a curl
Heavy db one preacher curl. Focus in bringing your wrist towards you on the way up.
Bicep peak genetics play apart , there are many training methods that can help such as the exercise that is similar to the pose showing the bis ppl find to help " high bicep cable curls " and 45* angle db curls . Focus on form , contraction and TMT start with a bulk heavy such as a bb curl then your concentration type curls . Work on your weakest areas such as if you never do hammer curls add the to you new routine as a new stimulant .
AgreedOriginally Posted by Aloi90
So I do biceps and triceps on separate days is that good or bad should I do biceps and triceps on the same day?
Well i would do my biceps on my back days and triceps on my push days. Because when I work back it uses my biceps so at the end of each back day I'll kill the biceps.Originally Posted by JakeMitch522
Db preacher curls!!!