Bicep Peaks

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  Feb 20, 2007 7:08 PM GMT

  Hey guys, I'm having trouble developing a nice peak on my biceps. I have decent mass but just can't seem to get good height. Here's my current routine, I do it once a week:
  
  Standing Barbell Curls 3x12,10,8
  using an Olympic bar
  
  Incline Dumbbell Curls 3x12,10,8
  
  and either
  concentration curls 3x12,10,8
  
  or
  Cable Curls 3x12,10,8
  
  Any advice would be greatly appreciated. Currently my biceps measure 16.5 inches cold.
  

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• dreamer
  
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  Feb 20, 2007 8:38 PM GMT

  your routine is certain to add good mass to your guns. but to really develop the peak I would recommend doing high cable curls, like you're flexing in a double biceps shot. 3 sets 15 reps each, as a finishing exercise, really concentrating on the flex at the top of the movement. also concentration curls, again focusing on the flex at the top, and keeping the tension through the negatives.

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  Feb 20, 2007 9:05 PM GMT

  Not that Im anywhere near that figure anyway, but then again thats not my goal, I'd say you need more variety in the movement.
  
  Curls are ok but personaly Id consider a more balanced approach but then again I dont overtly focus on splits. But have you considered less focussed exercises that will aid to really lengethening the fibres ie weighted chins etc.
  
  Gosh that didnt read as Im trying to say it but hopefuly you get the gist. Although using those curl variations the muscles are employed in a marginaly different operating manner it could prove better to use something like the chins or even deads before hand to pre exhaust the muscle . If doing that though I would cut the number of sets and reps of curls and increase the weight and progress that way.
  
  Just a thought

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  Feb 21, 2007 12:34 AM GMT

  There is a fair amount of genetics involved in the shape of your biceps also.
  
  I would personally love to have that vein that pops up along the peak, but never will.
  
  For excellent peaks, try a few sets of preacher curls and 21's.

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• mtkroll
  
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  Feb 21, 2007 4:05 PM GMT

  I think preacher curls work really well for me personally. I tend to work them in as often as I can and I think they do the most to really cut a nice peak and pop the vein on my bicept. I broke my hand late last year and my bicepts were in shambles mid January, but after only about 6 weeks back in the gym, they are a bit bigger than in my pics here from last fall.

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• andydude
  
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  Feb 27, 2007 11:59 PM GMT

  I agree with dreamer's suggestion. A twist (literally) on the high cable curls is to do them with one arm, with your palm first facing down. On the contraction bring your palm face up, turning it until you bring your pinky toward your ear in the contracted position. Hold the contraction for 3 seconds, then slowly control the weight back down. This should help with the biceps peak.
  
  I also agree, however, that with all muscles a lot of the shape is determined by the natural shape of the muscle. The goal is to make them look their best, not try to look like some idealized image.

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  Mar 03, 2007 4:06 AM GMT

  By looking at ANDYDUDE -- I think he knows what is working for him! And diet plays apart of the total look!

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  Mar 16, 2007 9:14 AM GMT

  The "twist" mentioned in another post is supination of the forearm. That is why most guys who do curls with the palm down mostly build the radialbrachialis and brachialis muscles, which will not give you a peak. Lat pull downs with the palms facing you would also do more bicep than lats... Just flex your elbow to 90 deg, then rotate your forearm with palm up then plam down, you will see the bicep working. Full bicep firing requires elbow flexion, shoulder flexion, and forearm supination. This is the position he was talking about, I think....
  
  The shape of your bicep is more based on the length ratio of the muscle in comparison to the attachment of bicep to the radius & ulnar complex: the distal bicep tendon and the bicipital aponeurosis.
  That is genetics, you cannot lengthen tendon (stretching of the tendon would lead to injury.) The shorter your muscle, the longer your tendons, the more fast twitch fibers you got, the bigger the peak...

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• dionysus
  
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  Apr 04, 2007 8:31 PM GMT

  um. hammer curls. preacher curls.

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• GQjock
  
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  Apr 08, 2007 11:11 AM GMT

  Yes...genetics like in everything always plays a part...
  but I've heard a lot of BBers say that adding a flex to each curl at the top works for them

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• docbailey2005
  
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  Jun 01, 2007 6:26 PM GMT

  Cross cables work the peak good.

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• docbailey2005
  
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  Jun 01, 2007 6:27 PM GMT

  yeah!! what dreamer said. I've always heard that peaks the biceps i've had better peaks but thats what did it for me.

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  Jul 06, 2007 2:47 PM GMT

  do heavy weights slowly for a low repetion...
  
  that should build up your 'peak',haha.

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  Jul 06, 2007 3:37 PM GMT

  Whatever routine you do, just hitting your arms once a week is going to build more mass than shape. Try hitting them twice a week at least.
  
  Of course, people respond differently, but it may be worth a try for you.

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• MikemikeMike
  
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  Jul 07, 2007 7:40 PM GMT

  Again NYC said it best! No comment needed. Not like I have big guns anyway-hahaha

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• ertje2004
  
  Posts: 11
  
  
  Jan 04, 2008 9:10 AM GMT

  hi guy's
  I think this a good topic
  I learn alot of it.
  but I wondering , everybody has those great pictures maked in their profile.
  but thats always at that moment picture.
  
  everybody post his best of the best picture on there.
  I wondering if its stays that look? also after weeks?
  
  or is it alot of work out to stay in that shape?
  its also like a peak bicep , is it stay when youve got them?
  
  

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