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08-28-2019, 04:26 PM | #1 |
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Bicep Peaks
my peaks are shite imo
I've been focusing on the following: spider curls (back side of preacher attachment) concentration curls standing overhead cable curls What do you all do? |
08-28-2019, 08:12 PM | #2 |
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Honestly, as long as you've been pumping iron - what, 20-25 years now - if you haven't built peaks by now, you won't. Sorry to be a downer my fellow Buckeye, just being real. I've done enough of all 3 of those exercises you listed for 5 guys over 40+ years of training, and my peaks are just "OK". Peaks are purely genetic (which of course need to be brought out via a stimulus/weight training). Arnold could have done ONLY barbell curls for his bis, and still had those insane peaks. Just look at his early photos as a teen and it's obvious how they stand out.
Now, how to increase the ILLUSION of having better peaks - get shredded. The leaner you are, the better they will appear to have more peak when flexed. You prolly already knew this though. As for my routine, I train for max stimulation, not really trying to increase the peaks as I know that's impossible at this point. So currently I do: EZ bar curls - 15, 12, 10*, 8* DB hammer curls - 12, 10*, 8* DB preacher curls - 2 sets of 21's* * = worksets |
08-29-2019, 01:16 PM | #3 |
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Tear your bicep, it will give you an exceptional peak. I don't recommend it.
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08-29-2019, 02:08 PM | #4 |
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Genetics dictate rather you have peaked biceps or not.
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09-04-2019, 07:59 AM | #5 |
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Just try training your biceps like Ronnie Coleman program. Always mix my exercises with his program. You can figure out with this via this simle review https://workoutme.com/biceps-workout
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09-08-2019, 10:20 PM | #6 |
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Add chin-ups and then more chin-ups and then vary your grip width and do more chin ups.
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09-08-2019, 10:24 PM | #7 |
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09-10-2019, 02:25 PM | #8 |
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I have to admit some of these responses have been life altering so for that I thank you
Jerky nailed it. I'm noticing it more since I took my conditioning to a different level this summer. I am seeing better overall shape doing these lighter weight isolation exercises. |
09-10-2019, 02:27 PM | #9 |
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09-10-2019, 02:58 PM | #10 | |
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Quote:
With the right grip you'll be able to really feel the biceps engaged more than your back, do them religiously for a couple months and I promise you'll like the results. I'm a huge advocate of bodyweight based movements. I rarely do actual "bicep" exercises. Last edited by therealj; 09-10-2019 at 03:15 PM.. |
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10-30-2019, 03:14 AM | #11 |
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This is list my favorite workout at home:
Two-Arms Triceps Extension One-Arm Triceps Extension Seated Triceps Extension Triceps Kickback Bent-Over One-Arm Triceps Extension Lying Triceps Extension Triceps Bench Press My favorite list https://workoutme.com/tricep-workout...with-dumbbells |
10-30-2019, 10:14 PM | #12 |
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OP is asking about biceps and you post every tricep exercise in the book. If you have a Q about triceps, please start your own thread about it.
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10-31-2019, 01:39 AM | #13 |
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If he wants normal biceps He needs to work on the triceps at first.
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10-31-2019, 02:51 PM | #14 |
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10-31-2019, 03:25 PM | #15 |
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My triceps need work but I have one hell of a peak on my biceps. I agree with Jerky. Garry's post makes no sense.
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