Bicep's Peak

[SpyWizard]

stop eating salt, that will show the peak.. good job thus far, but you are holding a lot of water..

start by cutting all the salt out of you diet..

 

[iggy]

yeah musketeer, i'm doing back anyway today so the bi's are going to be hit indirectly anyway. last week i did 8 close grip chins my first set. lets see how much i'll get today.

 

[SaiBoT]

yeah musketeer, i'm doing back anyway today so the bi's are going to be hit indirectly anyway. last week i did 8 close grip chins my first set. lets see how much i'll get today.

Those are great, when you start to get good at it add some weight to the waist.

 

[the_alcatraz]

I have some mass, but need a lot of work on the peak of my bicep
i've heard concentration curls and preacher curls work the peak good, but i wondered what you guys think would be the best exercise for increasing the peak and height.

Here's a shot of my bi's
http://i203.photobucket.com/albums/aa276/DCtheE/biceps.jpg

peak has to do with genetics and NOT BF%. Low BF% will show your bis to be vascular and well-defined, but not necessarily have a peak.

There are exercises that can create the illusion of a peak and help build up the peak. You are right on the hammer curls and the concentration curls.

 

[musketeer]

yeah musketeer, i'm doing back anyway today so the bi's are going to be hit indirectly anyway. last week i did 8 close grip chins my first set. lets see how much i'll get today.

As your number of chins is still fairly low (better than average but still not advanced) you could try using the ladder system:

Do one rep and rest about 20 seconds, do two reps, rest 20 secs, 3 reps, rest, 4 reps...

When you fail (probably around 6-7 reps for you right now)

reset and start at one rep again.

A 15 minute chin workout might look like this:

reps per set:
1,2,3,4,5,6,7,6(fail),1,2,3,4,5,5(fail),1,2,3,4,5,5(fail)

that's a total of 74 reps in 15 mins and best thing is you've only done 3 sets to positive failure and the majority of the reps will be perfect.

Do this twice a week and watch your strength rocket next time you test your max limit reps in one set!

 

[the elite addict]

your body fat is very high. id say 20+% get down to 12% and they will look much better

 

[iggy]

yeah....
i need to do more cardio....
bf is at about 22% now.
figured when i move back to college wed ill start bike riding 35 miles every other day and swim laps on other days.
genetically my dad and grandpa both had little biceps but larger tris

 

[iggy]

when i do chins, i do it reps set by set until i complete 25....
is that alright for increasing strength in the lats or should i try another setup for chins
i did nine first set today comparison to eight last week

 

[musketeer]

when i do chins, i do it reps set by set until i complete 25....
is that alright for increasing strength in the lats or should i try another setup for chins
i did nine first set today comparison to eight last week

Sounds good to me too. If you have a plan you like then cool - it's not complicated especially in the early stages.

But do you chin only once a week?

I did 3 sets of ten on Sat
The routine I outlined above, today
And in a few days time I'll be doing a one set to max hoping to do 20+

Every workout I tend to do Push, Pull and Squat/Dead variation with at least one power/ speed move in there.

My workout today was:

Powerclean: 5, 5, 5, 3, 3, 2, 2 last two sets with 244lbs

Chins: 1,2,3,4,5,6,7,6(fail),1,2,3,4,5,5(fail),1,2,3,4,5, 5(fail)
resting 15 seconds between sets

Bench press: 20, 10, 5, 5, 5, 5 (last set with 244lbs)

I'm out running tomorrow morning so I didn't want to fry my legs, but tomorrow evening I'll do:

Snatch: 5, 5, 5, 3, 3, 2, 2 last two sets with 155lbs

Military Press: 15, 5, 5, 5, 5, 5, 5 last set with 185lbs

Backsquat: 10, 5, 5, 5, 5, 5, 5 last set with ~300lbs

Incline situp: 2 x 15-20

Next day will be a light run and the day after should be:

Split Jerk (light): 5, 5, 5, 2, 2, 2, 2 last two sets with 185lbs

Chins: MAX ONE SET

Dips: 3 x 10

Front Squat: 10, 5, 5, 3, 3, 3, 3 last three sets with 225lbs

Rarely are sets taken to absolute positive failure, and the workouts are brief enough to not completely exhaust me. I'm sometimes sore (usually only DOMS two days after and not too sore to stop me going heavy on the different exercises) and if it's too much then I'll avoid the area completely.

I recently had to take two months off (because of a back injury - non-lifting injury!) so I'm building back up again slowly, so that explains the mediocre weights. Strangely my deadlift is still over 450lbs for reps.

The idea is that I'm building functional strength and coordination by using the olympic moves and by working out each muscle group at least 3 x per week, in the average year I'll be working them 150 times as opposed to HIT once a week where you only get 50 workouts per muscle group. Also I'm not sore in a different part of the body all of the time - when I did once a week legs I couldn't hardly walk for 4 days - and nor should I have been able to with leg extensions, squats, leg press and leg curls and hack squat all to failure!
My body is in proportion because there are no isolation exercises and even though I've not done an bicep curl or tricep extension in months, my long arms are a hair under 17 inches with clearly defined horseshoe and round full bicep.

 

[iggy]

so you do kind of like a 5x5?
i'd like to get into that but i'm pretty sure i'm going to try the omega project. anyways thanks for all of the advice guys, i hope all of us overcome our weak points!