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 Elite Fitness Bodybuilding, Anabolics, Diet, Life Extension, Wellness, Supplements, and Training Boards
 Chat & Conversation
 BICEPS PEAK... ROUTINES PLEASE
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| Author | Topic: BICEPS PEAK... ROUTINES PLEASE | ||
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Novice 
Posts: 5 |
MATT I FORGOT WHAT YOU HAD SAID LAST WEEK, I WILL GO BACK AND LOOK BUT ANYONE ELSE PLEASE ADD YOUR 2 PENNIES HERE. ------------------     | ||
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Pro Bodybuilder 
Posts: 334 |
Preacher curls, preacher curls, and more preacher curls!!! | ||
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Elite Bodybuilder 
Posts: 1193 |
peak, preacher curls... | ||
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Novice
Posts: 5 |
I DO EM, I DO EM ON THE 90 DEGREE SIDE OF THE BENCH. ------------------ | ||
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Elite Bodybuilder
Posts: 1193 |
how many? whats the rest of your bicep routine look like? | ||
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Guru 
Posts: 2451 |
can anybody explain why preacher curls would be effective in increasing peak... | ||
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Pro Bodybuilder
Posts: 507 |
Cable preacher curls. (last exercise.) cables give be a better pump. I think that's what the "peak" is all about. though I have to say that I'm not sold on the fact that you can train the bicep for peak, width yes... peak? prob not. but the cable preachers are a great exercise non-the-less. | ||
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Elite Bodybuilder
Posts: 829 |
I kind of agree that peak may be genetic, but isolation curls are supposed to help. (the ones where you take a light ass dumbell and pump out like 2-3 sets of 20 reps at the end of your routine while you sit on a bench and rest your elbow on your knee.) | ||
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Elite Bodybuilder
Posts: 666 |
The excersise that really helps my bicep peaks are the handles on the high cables. Stand in the middle, grab a handle with each hand, keep your arms from your shoulder to your elbow parallel to the floor, and squeeze the handles in to your ears. It works great for me. I end every bi workout with these. D. | ||
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Novice
Posts: 5 |
MY ROUTINE: CAMBERED EZ CURL BAR 3-4 SETS OF 10 DOWN TO 5 OR 6 (AS MANY AS I CAN GET) THEN I WILL DO PREACHERS 3-4 SETS WITH AS MUCH WEIGHT AS I CAN GET FOR 8-10 REPS SOMETIMES I WILL SUPERSET EITHER OR BOTH (AS I DID LAST NIGHT) WITH DUMBELLS/HAMMER CURLS AND TO FINISH I WILL DO THE OVERHEAD CABLE THINGS SO IT LOOKS LIKE YOUR FLEXING... YA KNOW WHAT I AM TALKING ABOUT... ON THE CABLE SYSTEM... USUALLY DO ANYWHERE FROM 9-12 SETS... I JUST DOTN FEEL RIGHT STOPPING WITH LESS... IVE TRAINED EM LESS AND TRAINED EM MORE.. ------------------ | ||
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Amateur Bodybuilder 
Posts: 232 |
you can't increase your bicep peak. its purely genetic. you can try to build up the brachialis with hammer curls, and reverse curls. this may help give you the illusion of a better peak. ------------------ | ||
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Cool Novice 
Posts: 31 |
Having peaked biceps is 100% genetic. Just do your best to develop your biceps to their max and if you have the genetics for peaks they will pop out and if not you will still have huge biceps. ------------------ | ||
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Moderator
Posts: 1963 |
The limits are genetic. there is plenty of room to maneuver in those limits. First, you don't have to go crazy with sets ad reps on biceps. They are a fairly small muscle group and they fatigue quicklyy. Once this happens - you are only training your forearms. Do your bicep workouts with lighter weight, for very high reps, 20-25 or so, and really concentrate on the movement. You should feel the bi's stretch on the way down and really contract on the way up. Often, you don't get this feeling to its fullest extent, because with heavier weight, the forearms help too much. I mean like really light weights here. This should take you into the pain zone. | ||
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Amateur Bodybuilder
Posts: 131 |
i dont see how people think that you can make biceps grow a certain way based on an exercise. how the fuck does the bicep know one curl from another? muscles, well the small ones for sure, grow one way. the way is determined by your genetics. | ||
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Pro Bodybuilder
Posts: 507 |
the bicep also twists the wrist. and depending on the angle the wrist is facing the stress will be placed more on the inner or outer head, ie: different movements will stress slightly diff. areas of the head. peak is pretty much a myth. Lou Ferrigou said "a curl is a curl" and I'd pretty much have to agree. | ||
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Amateur Bodybuilder
Posts: 132 |
Anyone tried POF training for biceps. It's the one muscle group that this method really makes alot of sense to use. Works for me.. | ||
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Pro Bodybuilder
Posts: 536 |
Peak exercises: High cable curls on the cable cross-over Stay away from any straight bar or e-z bar curls. My peak greatly improved when I dropped those and did only dumbells as my mass exercises. ------------------ The moral? It doesn't matter whether you are a lion or a gazelle, when the sun comes up - you had better be running. |
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posted November 30, 2000 04:00 PM