Peak-Muscle.com  

Welcome to the Peak-Muscle.com forums.

You are currently viewing our boards as a guest which gives you limited access to view most discussions and access our other features. Come join us in on one of the best online fitness communities. We have 16,000 members that are likeminded towards a fitness, bodybuilding lifestyle. Registration is free and only takes but a few minutes. By joining our free community you will have access to communicate privately with other members (PM), respond to polls, upload content and access many other special features. You will be able to create threads to discuss and or create a fitness regimen. Or just bounce ideas off of some very knowledgeable members. So don't miss out. Registration is fast, simple and absolutely free so please, join our community today!

Register FAQ Members List Calendar Arcade Mark Forums Read
Go Back   Peak-Muscle.com > Bodybuilding and Fitness Discussion > Training
User Name
Password

Reply
 
Thread Tools Display Modes
Old 08-28-2019, 04:26 PM   #1
Thate
Vet
 
Thate's Avatar
 

Join Date: Mar 2007
Posts: 3,425
Thate is a jewel in the roughThate is a jewel in the roughThate is a jewel in the roughThate is a jewel in the rough
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?
Thate is offline   Reply With Quote
Old 08-28-2019, 08:12 PM   #2
Dawgpound_Hank
Moderator
 
Dawgpound_Hank's Avatar
 

Join Date: May 2019
Posts: 1,027
Dawgpound_Hank is a jewel in the roughDawgpound_Hank is a jewel in the roughDawgpound_Hank is a jewel in the roughDawgpound_Hank is a jewel in the rough
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
Dawgpound_Hank is offline   Reply With Quote
Old 08-29-2019, 01:16 PM   #3
Dakota
VET
 
Dakota's Avatar
 

Join Date: Feb 2017
Posts: 1,991
Dakota is a name known to allDakota is a name known to allDakota is a name known to allDakota is a name known to allDakota is a name known to allDakota is a name known to all
Tear your bicep, it will give you an exceptional peak. I don't recommend it.
__________________
The older I get the better I used to be.
Dakota is offline   Reply With Quote
Old 08-29-2019, 02:08 PM   #4
liftsiron
Administrator
 
liftsiron's Avatar
 

Join Date: Nov 2003
Location: Cimmeria
Posts: 18,386
liftsiron has a brilliant futureliftsiron has a brilliant futureliftsiron has a brilliant futureliftsiron has a brilliant futureliftsiron has a brilliant futureliftsiron has a brilliant futureliftsiron has a brilliant futureliftsiron has a brilliant futureliftsiron has a brilliant futureliftsiron has a brilliant futureliftsiron has a brilliant future
Genetics dictate rather you have peaked biceps or not.
__________________
ADMIN/OWNER@Peak-Muscle
liftsiron is online now   Reply With Quote
Old 09-04-2019, 07:59 AM   #5
Garrygb
Banned
 

Join Date: Jul 2019
Posts: 8
Garrygb is on a distinguished road
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
Garrygb is offline   Reply With Quote
Old 09-08-2019, 10:20 PM   #6
therealj
VET
 
therealj's Avatar
 

Join Date: Sep 2019
Posts: 42
therealj is on a distinguished road
Add chin-ups and then more chin-ups and then vary your grip width and do more chin ups.
therealj is offline   Reply With Quote
Old 09-08-2019, 10:24 PM   #7
therealj
VET
 
therealj's Avatar
 

Join Date: Sep 2019
Posts: 42
therealj is on a distinguished road
Quote:
Originally Posted by liftsiron View Post
Genetics dictate rather you have peaked biceps or not.
This is sadly the truth, I wasn’t blessed with those shorter muscle bellies on the bi’s that peak easily.
therealj is offline   Reply With Quote
Old 09-10-2019, 02:25 PM   #8
Thate
Vet
 
Thate's Avatar
 

Join Date: Mar 2007
Posts: 3,425
Thate is a jewel in the roughThate is a jewel in the roughThate is a jewel in the roughThate is a jewel in the rough
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.
Thate is offline   Reply With Quote
Old 09-10-2019, 02:27 PM   #9
Thate
Vet
 
Thate's Avatar
 

Join Date: Mar 2007
Posts: 3,425
Thate is a jewel in the roughThate is a jewel in the roughThate is a jewel in the roughThate is a jewel in the rough
Quote:
Originally Posted by therealj View Post
Add chin-ups and then more chin-ups and then vary your grip width and do more chin ups.
I never do chins because I consider it cheating on back

I will work in these and some of the other exercises mentioned above.
Thate is offline   Reply With Quote
Old 09-10-2019, 02:58 PM   #10
therealj
VET
 
therealj's Avatar
 

Join Date: Sep 2019
Posts: 42
therealj is on a distinguished road
Quote:
Originally Posted by Thate View Post
I never do chins because I consider it cheating on back

I will work in these and some of the other exercises mentioned above.
I made a goal of working in chins/pull ups and pushups into every single workout a few years back and it really did change the look of my muscles, rounder and more aesthetic looking in my opinion.

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..
therealj is offline   Reply With Quote
Old 10-30-2019, 03:14 AM   #11
Garrygb
Banned
 

Join Date: Jul 2019
Posts: 8
Garrygb is on a distinguished road
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
Garrygb is offline   Reply With Quote
Old 10-30-2019, 10:14 PM   #12
Dawgpound_Hank
Moderator
 
Dawgpound_Hank's Avatar
 

Join Date: May 2019
Posts: 1,027
Dawgpound_Hank is a jewel in the roughDawgpound_Hank is a jewel in the roughDawgpound_Hank is a jewel in the roughDawgpound_Hank is a jewel in the rough
Quote:
Originally Posted by Garrygb View Post
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
What your favorite in this list?
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.
Dawgpound_Hank is offline   Reply With Quote
Old 10-31-2019, 01:39 AM   #13
Garrygb
Banned
 

Join Date: Jul 2019
Posts: 8
Garrygb is on a distinguished road
If he wants normal biceps He needs to work on the triceps at first.
Garrygb is offline   Reply With Quote
Old 10-31-2019, 02:51 PM   #14
Dawgpound_Hank
Moderator
 
Dawgpound_Hank's Avatar
 

Join Date: May 2019
Posts: 1,027
Dawgpound_Hank is a jewel in the roughDawgpound_Hank is a jewel in the roughDawgpound_Hank is a jewel in the roughDawgpound_Hank is a jewel in the rough
Quote:
Originally Posted by Garrygb View Post
If he wants normal biceps He needs to work on the triceps at first.
???

That makes no sense. Care to elaborate on your statement?
Dawgpound_Hank is offline   Reply With Quote
Old 10-31-2019, 03:25 PM   #15
legaljuicer
VET
 
legaljuicer's Avatar
 

Join Date: May 2005
Age: 55
Posts: 336
legaljuicer is on a distinguished road
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.
__________________
Being a Ninja and working in the shadows to be a Beast next year
legaljuicer is offline   Reply With Quote
Reply

Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off

Forum Jump


All times are GMT -5. The time now is 02:52 PM.


Powered by: vBulletin Version 3.8.11
Copyright ©2000 - 2024, Jelsoft Enterprises Ltd.