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Getbig Bodybuilding Boards => Training Q&A => Topic started by: dallas on June 04, 2007, 05:20:08 PM
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what is some good exercises to build a peak for bis
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Hammer curls...........if you are not genetically predisposed to having a peaked bicep,they can make the bicep appear a bit higher,but if you have no peak genetically,all the concetration curls and preacher curls in the world will not give you one.
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Hammer curls...........if you are not genetically predisposed to having a peaked bicep,they can make the bicep appear a bit higher,but if you have no peak genetically,all the concetration curls and preacher curls in the world will not give you one.
It's a little confusing, the whole genetic question. Basically if you don't try different exercises you'll never know in fact whether you've realized full potential.
Hammer curls are good for forearms and lower bis; i've never heard them suggested for peak.
For peak:
-Preacher bench turned around, using 90 degree angle
-Seated lat machine curls, curling the bar down and behind the head. Try it facing both front and back. Or about the same effect, medium-grip palms facing you chins.
-Spider curls
-Incline DB curls
-Drag curls
-Concentration curls of course, but i like the above exercises better.
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some people and pros dont have good genetics but they are a hard worker. that over comes peole with genetic gifts. i.e. Dorian Yates always beat the genetic freaks like flex,kevin and etc genetcis can be good and bad. the most genetic freaks never really trained as hard and they rested on the fact they had good genetics.
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some people and pros dont have good genetics but they are a hard worker. that over comes peole with genetic gifts. i.e. Dorian Yates always beat the genetic freaks like flex,kevin and etc genetcis can be good and bad. the most genetic freaks never really trained as hard and they rested on the fact they had good genetics.
Well there's some truth to that on the other hand it's not that black and white there are some with genetic gifts who also train hard, like Coleman. Plus i'd say if you look at pics of Yates standing beside some of the other top guys it was more than his work ethic IMO, it was also contest politics that helped him there's no way he always legitimately beat those other guys.
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Well there's some truth to that on the other hand it's not that black and white there are some with genetic gifts who also train hard, like Coleman. Plus i'd say if you look at pics of Yates standing beside some of the other top guys it was more than his work ethic IMO, it was also contest politics that helped him there's no way he always legitimately beat those other guys.
Pretty true. Levrone should have had a couple of O's against Yates and Coleman. Coleman trained hardest, Levrone pretty hard as well plus best response second to Arnold in terms of drugs. Flex and Dillet were laziest IMO and could have done much more. Even Yates said Flex would have beat him if he cared. Flex admitted he never liked to lift. If Flex would have trained harder, used less synthol, and cheated on his diet less he would have broken some records.
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what is some good exercises to build a peak for bis
Alot of people say that you cant improve your peak unless you've got genetics for it, but i tend to disagree abit. I find that when i do heavy barbell exercises for biceps they appear thicker but also slightly flatter. Try doing concentration curls that way Arnold used to, some days i only do this one exercise for a few sets and i can see a notable change in biceps peak. You need to really focus on the contraction for it to work, and if you dont believe something can work - it never will.
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My post was referring to buildiing the brachialus which will give the illusion of biceps height,but if you don`t naturally have a peaked shaped bicep,not much can change it to any noticeable extent......just look at Sergio as an example,I`m sure he did preachers and concentration curls but still had a long flat biceps in spite of his eforts,Scott on the other hand probably never had to do either exercise and still would have had great peaks.
You can`t fool mother nature.
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My post was referring to buildiing the brachialus which will give the illusion of biceps height,but if you don`t naturally have a peaked shaped bicep,not much can change it to any noticeable extent......just look at Sergio as an example,I`m sure he did preachers and concentration curls but still had a long flat biceps in spite of his eforts,Scott on the other hand probably never had to do either exercise and still would have had great peaks.
You can`t fool mother nature.
Actually Scott's proof that you should'n't just accept the genetics theory. Like Sergio and Levrone he never had great peaks either, was known more for full bis, not great peaks. After retirement he kept working them but included more emphasis on different exercises and actually changed the shape and increased the peak in his 40s, 50s and 60s.
For all we know the same might be possible with others like Sergio given the right exercises to bring out full potential. It's only by giving attention to a range of exercises such as spider curls and 90 degree preacher that we know for certain that all potential's been tapped.
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Earlier shots with full bis:
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Very good pics Pumpster,and I guess pictures don`t lie.I have seen these before BTW,but in the majority of cases this is a rarity.
If the guy asking the question is 20 years old,then maybe by the time he`s Larrys age,he might have developed more of a peak.......then again,maybe not!! :)
Just kidding,but you see what I`m getting at.
Anyway,good luck to him.
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Very good pics Pumpster,and I guess pictures don`t lie.I have seen these before BTW,but in the majority of cases this is a rarity.
If the guy asking the question is 20 years old,then maybe by the time he`s Larrys age,he might have developed more of a peak.......then again,maybe not!! :)
It's only a rarity because most don't take the time or effort to find out. Nothing to do with age.
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You may be right,and probably are.
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There was an article in Muscle Builder/Power in May 1975 about how Arnold built his famous bicep peaks. Of course Arnold was greatly gifted in this area but like Pumpster has shown with Scott, if you really focus on it you can make a difference. I may scan the article and post it incase anyones interested.
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If you do focus on the biceps and triceps, outstanding results can follow. Showing those 19" or 20" cannons will blow most people away. But if genetic limits are in place, those extra high peaks ( so high that they have snow on them most of the year) can never develop. You may develop impressive hills but not the Alps. If your bicep inserts are longer and nearer the elbow joints than the chances are a flatter and/or wider muscle is the result. Further away from the elbows bicep inserts can give a potential for a much higher peak. If a higher impressive bicep peak could be developed by hard training time (and a little chemical help) than all the Pro's would show that development. Lot of 20"/21" arms out there, full and well rounded but minus that higher peak.
Like Columbo and his low and wide lats. A genetic reward without a doubt. Scott is a perfect example of a man who had much less to start with than most other future BB'ers. Medium boned, narrow shoulder/body frame Through shear effort and planning he became one of the all time greats. That second pic of him (from the top) supplied by Pumpster, is just amazing. Must have been at the time when he did have a true 20" arm, for a short period anyway. Gironda style Preacher curls (for the most part) and making the most of hidden genetic potential that took him from a good BB'ing arm at his beginning, to the extreme development shown in latter years. If he had been born with longer bicep inserts, than perhaps that arm would not have been quite that impressive.
Guy's who trained with a variety of bicep exercises seem to have the advantage in the outstanding arms department; machines, cables, compound movements, etc.. People I've actually seen and talked to tend to favor a cheat style BB curl, incline hanging DB curls and Scott bench, one arm DB curls. But they all seem to go back to the BB curl, from time to time, as one of their favorites. That higher peak just seems to come with their training, no matter what type bicep movement they are doing. That is ,if anyone is blessed that way. Good Luck.
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Here's the article. When i post the pics they dont show up as large as they actually are, making it difficult to read the text. If anyone wants i can also post just the text parts...
(http://i128.photobucket.com/albums/p183/G-RUN99-06/Article_p1.jpg)
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:)
(http://i128.photobucket.com/albums/p183/G-RUN99-06/Article_p2.jpg)
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:)
(http://i128.photobucket.com/albums/p183/G-RUN99-06/Article_p3.jpg)
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:)
(http://i128.photobucket.com/albums/p183/G-RUN99-06/Article_p4.jpg)
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:)
(http://i128.photobucket.com/albums/p183/G-RUN99-06/Article_p5.jpg)
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I'd forgotten about the "Weider Research Clinic" LOL you knew even back then that it never existed.
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I'd forgotten about the "Weider Research Clinic" LOL you knew even back then that it never existed.
hahahaha yea, and the advertisements in the old mags were hilarious too. The "Killer Karate Krusher" and "Panther suit".
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Good!
But for Peak with most exercies you do for example you will work Brachialis not Biceps!
And here is the secret,Larry already said fact when we move elbows forward more we work brachialis (and shoulders) - if we raise elbow near to the head we wil turn off biceps,and will activate only brachialis (btw single join)!
And because as we all know brachialis is under biceps he raise the biceps and it seems like biceps peak!
Many articles and magazines and Pro's speak about exercises and area like its all biceps,but it is biceps brachii,brachialis,bracioradialis and Pronator Teres - you have 4 muscle to develop not only 1!
Like Arnold said for triceps we have 3 heads and must doind exercises for all try heads alone!
It's a little confusing, the whole genetic question. Basically if you don't try different exercises you'll never know in fact whether you've realized full potential.
Hammer curls are good for forearms and lower bis; i've never heard them suggested for peak.
For peak:
-Preacher bench turned around, using 90 degree angle
-Seated lat machine curls, curling the bar down and behind the head. Try it facing both front and back. Or about the same effect, medium-grip palms facing you chins.
-Spider curls
-Incline DB curls
-Drag curls
-Concentration curls of course, but i like the above exercises better.
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Good!
But for Peak with most exercies you do for example you will work Brachialis not Biceps!
And here is the secret,Larry already said fact when we move elbows forward more we work brachialis (and shoulders) - if we raise elbow near to the head we wil turn off biceps,and will activate only brachialis (btw single join)!
And because as we all know brachialis is under biceps he raise the biceps and it seems like biceps peak!
Many articles and magazines and Pro's speak about exercises and area like its all biceps,but it is biceps brachii,brachialis,bracioradialis and Pronator Teres - you have 4 muscle to develop not only 1!
Like Arnold said for triceps we have 3 heads and must doind exercises for all try heads alone!
I think you're saying different exercises are needed to hit different areas. Anything else? :o
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Yeah!May be because bad english it is not very clean,but you got the point!
Different grips and exercise hit different muscles!
And Brachialis is very important for biceps peak!
I think you're saying different exercises are needed to hit different areas. Anything else? :o
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Might consider also the BB reverse curl. Either with the overhand grip or a false grip, changing grips from time to time. A favorable exercise that affects the Brachialis very well. Much overlooked exercise for adding size from with-in the total bicep structure (as suggested by DarkWolfa) . Strong influence on flexing the elbow/forearm upward and in (curling). Reverse curls should be done with the elbows glued to the sides throughout. Equal time may well be spent on reverse curls, as is spent on regular curling movements. Good Luck.
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Best bis: build the arms you never thought possible with these seven new approaches to biceps bombing
Flex, Feb, 2006 by Greg Merritt
Do we really need to sell biceps training to a reader of the leading bodybuilding magazine? Of course you want bigger arms. Of course you've already done more curling than an octogenarian hairdresser. We assumed those facts before you arrived here in the hardgainer department. So, without further ado, here are seven fresh approaches to biceps training to help you bi-pass the no-growth rut of the same old curls performed the same old way.
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#1 | HIGH/LOW People tend to do virtually the same number of reps in all sets for a bodypart. If they do both high and low reps, they will typically segregate those sets into a "light" day and a "heavy" day. But why not do them on the same day? Alternating sets or exercises for high reps (12-20) with those done for low reps (six to eight) is an excellent way of targeting fast-and slow-twitch fibers and increasing both blood volume and strength. Starting with a high-rep machine exercise, as in the sample routine provided here, allows you to safely warm up for the heavy free weights that follow.
#2 | INSIDE/OUTSIDE
The biceps muscle comprises a long head (outer biceps) and a short head (inner biceps) and both have different tendon connections. The two heads work together, so you can't fully isolate your inner or outer biceps. However, if you take a narrow grip and/or angle your palms so your index fingers are above your other fingers, you will focus more on the outer heads (as well as the brachialis, which is visible on your outer arms). Conversely, if you take a wide grip and/or angle your palms so your pinkies are at least even with your other fingers, you will focus more on the inner heads.
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#3 | TOP/BOTTOM Just as you cannot truly isolate the inner and outer heads, you can't work only the bottom or top portions of your biceps. However, you can focus more on the stretch or the contraction. Preacher curls place greater emphasis on the stretch, and concentration or high-cable curls tend to place greater emphasis on the contraction.
#4 | FILL 'ER UP IFBB pro Chris Cook does what he calls "fill sets" to flush blood into his arms on days between regular arm workouts. These consist of three or four high-rep (15-25) sets of an isolation exercise, done after training another bodypart. For bis, he typically does concentration curls, one-arm machine curls or hammer curls. Cook believes that fill sets aid recovery and boost blood volume and were key to his arm growth in recent years. Perform a fill set workout at least two days after and two days before your regular biceps workout.
#5 | HIGHER UP A maximum biceps pump is among the most satisfying feelings you can experience in a gym, and many trainers find that their arms respond especially well to blood-volumizing workouts. The best way to pump up the blood volume is with higher reps; intensifying techniques, such as drop sets; and a rapid pace (less than 45 seconds between sets). As prescribed in "The Big Pump" (FLEX, November 2005), you may also want to increase your carbohydrates before workouts and use supplements, including arginine, creatine and citrulline.
#6 | SUPERSETS Many people consider the biceps too small a muscle to perform superset exercises for it alone. The common practice is to superset bis with tris instead. We do recommend biceps/triceps antagonistic supersets. More advanced bodybuilders, however, shouldn't shy away from occasionally combining biceps exercises. Intensity is your friend, not your enemy. The original King of the Biceps, 1965-66 Mr. Olympia Larry Scott, frequently performed biceps supersets and trisets.
#7 | UNIQUE LIFTS Your biceps have relatively simple functions: to contract your elbow joints (bring your hands toward your shoulders) and supinate your forearms (rotate your forearms from palms down to palms up).
Therefore, you may think it doesn't make much difference which curls you do each workout. In fact, each exercise works your bis in subtly different ways, some stressing more of the inner head, some more of the outer, some focusing more on the contraction, others more on the stretch.
Make variety a key component of your workouts. If your gym has multiple curl machines, try each of them. The biceps exercises listed here are rarely performed, but they can be done in almost any gym. Incorporate one into your current routine or try our workout featuring all four.
* Drag curls Let your elbows go backward and come up as you literally drag a barbell against your body from your upper legs to your lower chest. These can also be performed on a Smith machine, which locks you into a straight up-and-down motion.
* Face-down incline curls Boyer Coe, known for his pointy bis, frequently did incline curls lying face-down on a bench. This method places a special emphasis on the contractions. Holding a pair of dumbbells, let your arms hang straight down; then, curl the dumbbells and supinate your forearms while keeping your elbows steady.
* Lying dumbbell curls Lie face-up on a high flat bench (you may need to elevate the bench by placing blocks or weight plates under the legs). Let your arms hang straight down, then curl the dumbbells while keeping your elbows steady. You can do these with your forearms nearly parallel to the bench or--to focus more on the inner heads of the biceps--with your forearms out at 90-degree angles to the bench.
* High-cable curls Begin with your arms outstretched, holding a stirrup handle attached to a high pulley in each hand, and then curl your hands to your delts as if performing a double-biceps pose. This provides both a unique stretch and a unique contraction.
BI-LAWS | These workouts won't magically turn golf-ball-sized biceps into the softball variety. However, with hard work, they can shock complacent muscles from stagnation to expansion. Biceps can and should be trained with a greater variety of exercises, techniques and combinations than most bodybuilders typically keep in their arsenals. With the advice offered here, you can now load up your own biceps routines and get a bigger bang for your training buck.
#1 HIGH/LOW
BICEPS WORKOUT
EXERCISE SETS REPS
Machine curls 3 15-20
Barbell curls 2 6-8
One-arm cable curls 3 15-20
Dumbbell curls 3 6-8
#2 INSIDE/OUTSIDE
BICEPS WORKOUT
EXERCISE SETS REPS
Narrow-grip cambered-bar curls 3 8-10
Wide-grip barbell curls 3 8-10
Hammer curls 3 10-12
Supinating dumbbell curls * 3 10-12
* Rotate palms during the contraction, pinkies up as far as possible
#3 TOP/BOTTOM
BICEPS WORKOUT
EXERCISE SETS REPS
Two-arm high-cable curls 3 10-12
Cambered-bar preacher curls 3 10-12
Concentration curls 3 10-12
Dumbbell preacher curls 3 10-12
#4 FILL SET
BICEPS WORKOUT
EXERCISE SETS REPS
One-arm machine curls 3 15-25
#5 MAXIMUM PUMP
BICEPS WORKOUT
EXERCISE SETS REPS
Seated dumbbell curls 4 15-20
Machine curls 5 * 10
One-arm cable curls 2 15-20
* Performed as descending sets (progressively lighter weight and
virtually no rest between sets)
#6 SUPERSETS
BICEPS WORKOUT
EXERCISE SETS REPS
Incline dumbbell curls 3 10-12
superset with
Concentration curls 3 10-12
Reverse preacher curls 3 10-12
superset with
Preacher curls 3 10-12
#7 UNIQUE LIFTS
BICEPS WORKOUT
EXERCISE SETS REPS
Drag curls 3 8-10
Face-down incline curls 3 8-10
Lying dumbbell curls 3 10-12
High-cable curls 3 10-12
BY GREG MERRITT SENIOR WRITER
COPYRIGHT 2006 Weider Publications
COPYRIGHT 2006 Gale Group
These are just a few examples that people might try to bust through a sticking point.
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It is very stupid then someone write some program and normal bodybuilder must follow...
Guys - I and only I can deside what is better for me;on whom day i need addition pump and on whom not!
My idea is:don't follow programs,because we all are very individual,it not depend only on the idividual but on the moment status, the health and....
The best program is the program made by you!
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It is very stupid then someone write some program and normal bodybuilder must follow...
Guys - I and only I can deside what is better for me;on whom day i need addition pump and on whom not!
My idea is:don't follow programs,because we all are very individual,it not depend only on the idividual but on the moment status, the health and....
The best program is the program made by you!
Good shit right here! :)
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It is very stupid then someone write some program and normal bodybuilder must follow...
Guys - I and only I can deside what is better for me;on whom day i need addition pump and on whom not!
My idea is:don't follow programs,because we all are very individual,it not depend only on the idividual but on the moment status, the health and....
The best program is the program made by you!
I disagree. The routines are a good framework, beginning & reference points. The only mistake is adhering rigidly to them. Try all the routines and ideas, THEN DECIDE what's worth retaining after acquiring a lot of experience. Also try modifying different parameters of each program and/or exercise.
For example the routines Cap posted have some good ideas, some of which might not immediately come to mind.
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What I've found that works best for me is to isolate the inner and outer heads to ephasize the split in the biceps which I believe will give the appearance of a better peak. For the inner head I will do exercises where the hand is in a completely supine position from start to finish such as straight bar curls, one arm preacher curls, incline dumbbell curls etc... You should really focus on contracting the inner head. To ephasize the outer head go with hammer curls, reverse curls, and ez bar curls. These things have helped me big time.
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What I've found that works best for me is to isolate the inner and outer heads to ephasize the split in the biceps which I believe will give the appearance of a better peak. For the inner head I will do exercises where the hand is in a completely supine position from start to finish such as straight bar curls, one arm preacher curls, incline dumbbell curls etc... You should really focus on contracting the inner head. To ephasize the outer head go with hammer curls, reverse curls, and ez bar curls. These things have helped me big time.
Good; add to that inner and outer is hit by wider/narrow grips and different elbow positioning.
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I posted the article to spark ideas, like Pumpster said. Take it for what you want and pull what you want. I did the same thing with Larry Scott's routine and am liking it.
Along with the discussion of inner and outer heads, I really like the Scott version of elbows in and wrists out for the inner head.
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what is a drag curl??
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I’ve happily added over a half inch on my arms incorporating (as he describes them) Scott’s wide grip bb preachers and reverse grip preachers using an EZ bar.
More significant yet is the fact that I’ve been dieting down while adding the new size – down 23 lbs. / added half in. to arms.
All of this has happened since roughly the beginning of May.
Thanks, Larry!!!
I will begin utilizing some of his triceps methods starting next week.
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what is a drag curl??
Hold a barbell at the starting position for a standard standing curl. Using the biceps muscles, literally drag the bar against your body.
At peak contraction, your elbows should be pointing rearward and your forearms should be almost parallel to the ground.