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Bicep Peak Pics

Connman

Connman

New member
My biceps are like long flat plains. Are there specific exercises that give the Biceps that Peak or rounded shape?
Here's some pics of the flatness.:worried:

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Oh yeah and concentration curls, preacher curls, isolate the bi's as much as possible to hit that peak. Hold at full contraction for a second or three before releasing. Also, switch up what exercises you are doing, if you keep doing the same thing you will probably keep getting the same results.
 
Unless you plan on hitting a back double bi at the beach, why don't you just try and get them bigger.
 
concentration curls and preacher curls really helped mine.


Some of peak's are genetics though brah.
 
Connman said:
My biceps are like long flat plains. Are there specific exercises that give the Biceps that Peak or rounded shape?
Here's some pics of the flatness.:worried:

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You would be surprised at what you can get from curling 30 lb DB'S.
Go for 4 set's of 10.
Once your ok with that, "If your not there already"
Do 5 sets, each until failure.
Use a good pre workout supp to get a killer pump going.
That will give you the rounded FX you are looking for.

TC Bro.

JP.
 
Make sure you have rotation in some of your curls go from a hammer curl position at the bottom and rotate your palm toward the ceiling while you curl, past flush if you can. Arnold spoke of this one time and I started doing that with my curls and noticed a difference I hope that description is clear enough.
 
Here is my Bi, with my half finished tattoo
 

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My arm's measured 18" last week and I may have less peak than you. The longer the bicep goes towards your forearm the harder it is for it to peak. Shorter biceps are the ones you see with crazy peaks most of the time. Just keep getting them bigger then one day hopefully they'll run out of room sideways and go up :).
 
When you are doing biceps exercises, do you get a deep lactic acid burn in the belly of your biceps? Or do you feel like you didn't get much in them but for some reason your shoulders are tired or sore after your workout? The exercises that have been mentioned are awesome, but if your form sucks, you don't straighten your arms all the way, and your shoulders are rotating to get the weight up, then you still won't get the most benefit. If so, just lower the weight a bit and do some sets where of 12-15, with strict form. Don't sling the weight, lean back, move your shoulders, just move your arms from the elbows down. Elbows should stay down if doing standing or seated curls. If doing preachers, you shouldn't have to pull back with your whold body to get the last reps in. Focus and do enough reps that when you feel that burn start, prob around rep 7-9 or so, do 5-10 more. those extras are the key to make sure you are hitting your target muscle. Pick 2 exercises, and do 3-4 sets of 10-15, controlled reps where at least the last 5-6 burn like hell. If you have to lower the weight to get the last set, fine. Don't do anything else for them and let us know how they feel the next day. As you learn the form for the exercises and feel the burn, you can start to go up in weights. But you should be able to feel that burn even when doing heavy weight and lower reps.

Don't worry about having to lift lighter. I'm definitely not the strongest guy in the gym, nor do I want to be. But I had to take the time to learn how to blast the targeted muscle and get the most results with lower weights. You become more efficient and it helps reduce chances of injuries down the road. You should also apply this principle to all your lifting if you goal is to devlop your physique as opposed to just be a poerlifter. Powerlifting is a complete different ball game that plenty of others can help with that. Learn how to hit your muscles correctly, then as strength develops, you can do low reps, heavy weights, and know how to apply the stress to the right areas.

Let us know what kind of routine you are currently doing, exercises, sets, reps if you have any other questions, we can help.
 
I agree.. this excercise kicks @ss, you can't swing your back at all to cheat, you don't need that much wieght and this exercise really hits the bi's
 
Zero V said:
lol
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If it is it's now dead...

To the OP,

I really like doing DB curls GVT style (10 x 10), seated on an incline bench.

The weight will be really low, but the incline should help minimise any cheating and really squeeze at the top of the movement.
 
My bi's are only sittin at 17", I think mixing up your exercises really helps, you have the inside, outside, peak, lower bi.... its hard to hit the whole bi in one day so I try to mix it up everytime I do them.

preacher culrs.. inside and outside grip on the EZ curl or even single arm DB
stright bar curls.. good for the peak
hammer curls
revers curls.. great for the lower bi and upper forarm

Hundreds of diffarent bi excercises..
 
The shape of the muscle is largely genetic, as is where it inserts or originates. There are variations with every person in these factors. The best you can hope to do is increase the overall mass of the bicep.
 
I had the same thing. What I did was after preachers or seated curls I would just flex with my palm up, the monkey curl I guess, for a full second. 10 reps each arm. If that makes any sense. It really feels like your muscle balls up. I actually got cramps the first couple times i did it. But it made a difference for me. I saw an interview with Arnold where he did a similar thing with his tris to gain mass.
 
Thanks for the feedback. Some really good advice and also some really funny comments.:lol:

I don't know what size my bi's are prob 15".

I do feel like my Form is lacking! I feel like I use my Shoulders a little too much, but I really feel like I use my Forearms too much; and my forearms are relatively big/strong. When I'm doing curls my forearms burn out way before my bi's and I just can't hit the biceps like I want to. Any Tips?

The exercises I do are:

1. Standing straight bar 21's which are basically lifting the bar half way up from my waist 7 times then lifting from half position all the way up to my chest 7 times then 7 full curls.
4 sets

2. Preacher curl with ez curl bar.
4 sets

3. Down the rack dumbbell curls. I start at 25lbs and go down the rack to 5lbs 8 reps each.
2 sets

I appreciate all the suggestions. :006:
 
Here are mine from my pics thrad:

from Nov07
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From this year (I think)
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The time my Bi's grew the most was on Texas Method, where I was squating 3 times a week and did no direct bicep work for 4 weeks. After that I did a volume program which at that point was only like 2 exercises for bi's and 2 for tri's 3-4 sets of 10-12 and my arms blew up. I gained most of the mass from Texas Method and not working my arms at all.
 
Doing your dumbbell curl movements so that at the peak of the contraction you're trying to get as much supination from your wrist as possible (i.e., turn your wrist so that you're trying to make your pinky finger higher than your thumb). This works great on most dumbbell movements, especially incline DB curls, one-arm DB preacher curls and alternating standing curls. Since I've been making it a point to do this, I've seen more development from my biceps without much of an increase in size and only slight differences in body fat, so...
 
I went to the gym today and tried some concentration curls and incline hammer curls, both with dumbbells. I have to say I really like the incline hammer curls, I definitely felt it im my bi's.

I'm going to lower the weight and concentrate on my form also; and yeah I do need to drop the fat.
 
Connman said:
Thanks for the feedback. Some really good advice and also some really funny comments.:lol:

I don't know what size my bi's are prob 15".

I do feel like my Form is lacking! I feel like I use my Shoulders a little too much, but I really feel like I use my Forearms too much; and my forearms are relatively big/strong. When I'm doing curls my forearms burn out way before my bi's and I just can't hit the biceps like I want to. Any Tips?

The exercises I do are:

1. Standing straight bar 21's which are basically lifting the bar half way up from my waist 7 times then lifting from half position all the way up to my chest 7 times then 7 full curls.
4 sets

2. Preacher curl with ez curl bar.
4 sets

3. Down the rack dumbbell curls. I start at 25lbs and go down the rack to 5lbs 8 reps each.
2 sets

I appreciate all the suggestions. :006:
Click to expand...
10 sets of bicep exercises? If you can do 10 sets then you have not done any of them with enough intensity.

Three sets with strict form at maximum intensity without regard to the amount of weight required (IOW, you are not nearly as strong as you think with 15" arms so use weight that is realistic and don't swing it and incorporate your back, glutes and hams to move it :) ). Then walk away.
 
I actually think my Bi's are very weak and I would like to get them bigger and stronger. I do feel like my form is lacking and I will concentrate on form.

I just calculated my body fat and It's a crappy 23.6%
 
B5150 said:
Both my daughters have bigger arms than that. One of them is 7yo :whip:
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ouch
to build a better peak i would do 1 and 1/2 reps on the cable curl bar
1 move- full rep and all the way down then half rep to chest and down
2nd move- full rep and half way down then back up immediately and back down
repeat..
kinda like doin 21's but with more full reps

keep elbows back and focus on the squeeze, cables will keep tension on the bis
 
When you perform curls, make sure the palms of your hands are facing upwards. As straight up as you can.

The pic's you've posted are a little too close up for me to make critiques on the actual form of the biceps pose, but if you're hand placement is like the pics my boy JMH80 has them, you're doing them the wrong way for emphasizing the peak. Flex the biceps with the palm facing inward (towards you).
 
Yea I saw his pics and he has a nice peak with his palm facing away from his body. When I flex like that my bicep gets even worse. I'm flexing with my palm towards my body in those pics.

I'll try the cables. thanks
 
thesinner said:
When you perform curls, make sure the palms of your hands are facing upwards. As straight up as you can.

The pic's you've posted are a little too close up for me to make critiques on the actual form of the biceps pose, but if you're hand placement is like the pics my boy JMH80 has them, you're doing them the wrong way for emphasizing the peak. Flex the biceps with the palm facing inward (towards you).
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also if you take a whole body pic we can tell how big ur bis are in comparison... you might be preportional.. growth elsewhere can mean bicep growth
 
just looks like your biceps are really small
 
thesinner said:
When you perform curls, make sure the palms of your hands are facing upwards. As straight up as you can.

The pic's you've posted are a little too close up for me to make critiques on the actual form of the biceps pose, but if you're hand placement is like the pics my boy JMH80 has them, you're doing them the wrong way for emphasizing the peak. Flex the biceps with the palm facing inward (towards you).
Click to expand...

I've been doing that pose trying to catch my forearms when they are the most vascular. With my palm facing 90 degrees from my bicep - seems to bring out the vascularity in my forearms a lot. I just can't really ever catch it at it's peak with my camera and the long azz delay it has.
 
jmh80 said:
I've been doing that pose trying to catch my forearms when they are the most vascular.
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There are so many things I could say in response to this.

I've chosen this one:

At least you show a greater common courtesy than Gomer Pyle (Full Metal Jacket reference). Think about it ;)

With my palm facing 90 degrees from my bicep - seems to bring out the vascularity in my forearms a lot. I just can't really ever catch it at it's peak with my camera and the long azz delay it has.
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I hear ya, and it looks good. You're lean enough that you still can capture a lot of shape in the bicep. But as I'm sure you've found, if you turn your wrist, the bicep muscle closes together more, making the peak seem more dramatic.
 
NJbreed said:
aka spider curls
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spider curls are done on the flat side of a preacher curl pad
..
monkey curls arent they just d-bell across chest curls, trying to touch the opposit shoulder?
 
jmh80 said:
No idea. And no homo.
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I guess that was private cowboy, not private Pyle, but a funny quote from the film nonetheless.

"Holy dog ****. Texas? Only steers and queers come from Texas, Private Cowboy. And you don't look much like a steer to me so that kinda narrows it down. Do you suck dicks? I'll bet you'd **** a man in the ass and not even have the common courtesy to give him a reach around."
 
The one arm exercise that helped mybiceps peak. gave them a rounded peak look is incline db curls. They are very tough and you have to be very focused in order to do them but it swells them up and gives them a well rounded look. I have long arms and I am surprised by this.
 
DEADn said:
The one arm exercise that helped mybiceps peak. gave them a rounded peak look is incline db curls. They are very tough and you have to be very focused in order to do them but it swells them up and gives them a well rounded look. I have long arms and I am surprised by this.
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In all honesty, that is one of the best overall biceps exercises there is. MRI scans have shown very few exercises to have the same level of fiber rectruitment as incline DB curls.

I never really thought of it with regards to developing a peak, but seeing as it develops all of the bicep, I guess that would develop the peak as well.
 
Quote:
Originally Posted by DEADn
The one arm exercise that helped mybiceps peak. gave them a rounded peak look is incline db curls. They are very tough and you have to be very focused in order to do them but it swells them up and gives them a well rounded look. I have long arms and I am surprised by this.

In all honesty, that is one of the best overall biceps exercises there is. MRI scans have shown very few exercises to have the same level of fiber rectruitment as incline DB curls.

I never really thought of it with regards to developing a peak, but seeing as it develops all of the bicep, I guess that would develop the peak as well.


I never even knew about this exercise until I learned about rest pause training. I saw this on a DC training video. It take ALOT of concentration in order not to cheat but it does the job!
 
You want big arms? Then do squats, deads and benches. All the compound movements will build a bigger body, arms included. The body will not get but so much out of proportion......
 
If u want to shock the f$#K out of them do GVT on ur arms and shoulders on one day.
10 sets of 10 barbell curl: 10 sets of 10 skull crushers: 10 sets of 10 shoulder dumbell press. Cut ur weight back so you can get through to the 10th set. 4 0 2 tempo. 60 to 90s rest between sets. when u can finish the 10th rep on the 10th set increase ur weight...not before. .
Then rest for 5 days. Believe me u will need it.
Do this for 6-10 weeks
Worked for me but my body responds well to high volume.

All u can do is try.
 
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back in oct at 195.. bout 10 lbs heavier now i guess there is some peak there..lol
 
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