Bicep Peak HELP
- 07-28-2011, 08:39 PM
Bicep Peak HELP
Tried everything, so it just genetics why I can't develop more peak to my bis? I'm all size on inner head and tricep but barely any peak on outer head. I've tried heavy sets with low reps and most recently started more reps and less weight and getting amazing pumps that last all day, just can't seem to change shape. Currently bulking
And any advantage trying to really isolate bis while on cycle vs training natural? Wondering if hitting my bis hard and eating huge on cycle will do anything to the outer head, or just continue to grow inner head and tris like normal, but just a lot faster
Basic exp w/ AS, on HRT, never-ending bulk
- 07-31-2011, 02:48 PM
eatn will not grow outer head.. Make sure you are doing Hammer curls. Strict and correctly.This will develop outer head.. Use good form and moderat weight for arms. 10-15 resps!
Incline curls for Peak of Bis. Vary the height of the bench and make sure you do them correctly and with proper form
07-31-2011, 06:46 PM
07-31-2011, 07:00 PM
try squatting more....
i had a buddy who pumped his bis every other day with light weight to "feed" them
20lb db curl x 20-30 reps
20lb db hammer curl x 20-30 reps
every other day... and of course a day with some extra bi work in there
07-31-2011, 07:05 PM
07-31-2011, 07:12 PM
overhand wide grip on the EZ-curl bar.
-It's not about what you're doing, it's about how you're doing it.
08-01-2011, 03:35 PM
genetics do have an extensive role in the shape of the muscle, however, as far as biceps peak goes, u actually need to (over)develop your brachialis.
as for the outer head of the biceps - do steep (vertical bench - the other side of the scott bench) preacher curls, best with an EZ bar, wide grip (lose the grip of the thumbs, too - get them under the bar or point them in the air) and elbows in (narrow positon). do 2seconds iso-holds an inch short of the end position in the positive rep (peak contraction). u can also do partial reps from the bottom to 90degree angle at the end of a set.
another cool movement, that can contribute to the peak, is a zottman curl variation - do a standard seated db curl.,with both arms simultaniuosly, then at the top, twist the db (anti-supinate postition), hold for 1 sec, twist it back and curl down.
and the last thing - watch your palms during curling - if they are turned towards you, as if u were doing a wrist curl, you're not doing it properly. **** your wrists a bit downwards and grip the bar/db rather with the fingers. that way you'll prevent forearms from taking over the work during curls
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