Biceps question...

[WannaBPowerful]

I dont want reply's from people givin me the same crap over n over about not being able to peak n so on. This question if for people who believe it is possible.

QUESTION: I am thinking that the outer head of your bicep and the bracialis would account for your peak. My questions are what movements are predominantly outer bicep work, and which ones are bracialis work?

 

[Shamik]

In my opinion, I think it's determined by the angle at which you hold your hands while performing any bicep exercise. If I had to pick one movement, I'd say to stick with straight BB curls. Maybe even use it on a preacher bench.

 

[TinyTim]

Well you can't actually do an exercise that changes the shape of......

Oh wait you didn't want to hear from me.

 

[Vortexx]

maybe you wanna hear this opinion: i believe that some people fail to bring out their peak even togh they have the genetics for it.....

reason: cheating and bobbing

One exercise that i see most guys with good peaks do is:
- one arm dumbell preacher curls


Training forearms with hammer curls and reverse curls will also add to biceps development as the brachialis partially lies under the biceps and a fully developed brachialis will push up the biceps and ACTUALLY change it's shape...

 

[Vortexx]

I know a guy with muscular 21" arms but no peak and one guy with an incredible shaped and peaky arm at just 17.5". So yes i think it's mostly genetic, but while heavy squats may even put some size on your arms, i simply cannot believe that people build a good peak by squating, more like linebacker arms. I think that if you have the genetic blueprint for biceps peak, you still have to isolate and target biceps using peak contraction etc....using specific exercises.

 

[b fold the truth]

I really have no idea if you can or if you cant...

The ONLY exercise that I really felt shaped my biceps was the standing cable curl..one arm...and done just like a standing bicep shot. I have even done two arms at once.

I can't say that they got me any stronger or bigger...but I do THINK that I could tell a difference in the size/shape.

B True

 

[bigdelt69]

figure out your natural strenth. like some people have long bi's, some have short bi's. some people have a good peak, some people have bi's that wont peak.

take your natural strenth and build on that.

my biceps wont peak very well at all, they are long. i do lots of hammer curls and straight bar curls.

 

[louden_swain]

Genetics determine your ability to build a high bicep peak, but it is possible to make improvements in your bicep peak. Here are some recommendations below:

DEVELOPING MUSCLES UNDERNEATH THE BICEPS

1. Start performing Hammer Curls or Reverse barbell curls. The reason for this is, that these exercises hit the brachialis, which is located on the side of the bicep, then it sweeps underneath the bicep and connects to the inner forearm. If you can increase the mass of this muscle, it may possibly give your biceps a boost. This is only theoretical, but give it a try.

PEAK CONTRACTION

2. Also, when you perform any curl movement. . always hold for a peak contraction for a 1-2 count at the top.

PARTIAL MOVEMENTS

3. I recommend using this technique for concentration curls or preacher curls. . . .always keep the muscle working. You can also throw in some incline dumbbell curls.

Remember, there is no need to over-train biceps. . . they are a small muscle group and they easily fatigue.