Building bicep peak

[walkoffhomerun1]

Do concentration curls help build a bicep peak, or is a high peak pretty much genetic?  If it's genetic is there any reason to spend time on concentration curls, cable curls ect?

[dyslexic]

Site injections with baseball installation (see Darrem Charles)

[Montague]

Do concentration curls help build a bicep peak, or is a high peak pretty much genetic?  If it's genetic is there any reason to spend time on concentration curls, cable curls ect?

Genetics determines a lot of it, but I personally suspect that some individual trainers just aren’t doing what they need to in order to develop that portion of their fibers.

Lots of people will disagree with this, which is perfectly fine; it's only my opinion:
Just as some trainers have naturally good body parts that seem to grow & develop well for them with very little stimulation, other less fortunate individuals have to work a lot harder to realize even a fraction of the results.

I currently believe that this sometimes also applies to bicipital “peak.”
Some guys develop it through basic exercises.
Some guys develop it via special means (specific exercises).
Yet, others are fukked no matter what they do.
Sorry.

If you currenlty are lacking biceps peak, then my recommendation is to try those exercises that “supposedly” build peak development.
If you have any “genetic potential” to develop a peak, that should help you realize it.
And, if you have “0” potential, then just work your ass off and develop what you can.
Chances are you can still grow pretty big arms.

[Nirvana]

yes do them old school style and they will help a bit



crucifix cable curls will as well

[tbombz]

double bicep curls on the pulley works well for the peak.


the most important thing when training biceps, besides keeping good form and progressive restance, is to squeeze and flex the living shit out of the bicep at 'peak contraction' (the top of the rep). squeeze that peak every rep.

[wild willie]

concentration curls using a hammer grip...

[coltrane]

concentration curls using a hammer grip...

Wrong.  This will work more the brachaelis.  DON"T use a hammer grip for the peak.

[wild willie]

Wrong.  This will work more the brachaelis.  DON"T use a hammer grip for the peak.

exactly......this works your brachialis, same thing with the preacher curl......when the brachialis is developed it actually pushes the biceps up.....thereby creating more height on the biceps.. imho

[coltrane]

exactly......this works your brachialis, same thing with the preacher curl......when the brachialis is developed it actually pushes the biceps up.....thereby creating more height on the biceps.. imho

I doubt that the brach pushes up anything.  When developed, it's on the side of the arm, between the biceps and triceps.  Again, these are only opinions.

I find the best way to work the peak is with a single-arm dumbbell preacher curl.  I also find this the overall best biceps movement of all.

[wild willie]

I doubt that the brach pushes up anything.  When developed, it's on the side of the arm, between the biceps and triceps.  Again, these are only opinions.

I find the best way to work the peak is with a single-arm dumbbell preacher curl.  I also find this the overall best biceps movement of all.

coltrane,

i agree with you....single arm preachers are fantastic for the bis.....again though....they work the brachialis.....you are correct.....the brachialis is on the side of the arm.....when fully developed.....the brachialis sort of pushes the bis up and creates more height.....i love preachers and concentrations....and of course hammers.....all three of these movements seem to really give the arms a better shape.....just my .02 though.

[coltrane]

Gotcha.

On a side note, you know what i find works GREAT for the brachs?  Attach a two handled rope to a bottom pully.  Do hammer curls with it, bringing the ends of the ropes up to about your cheeks.  High reps.. like 15 or so.  BURNS the sides of the arms.  Do 'em at the end of the workout though.  Killer.

[local hero]

arnie curls are the way to go to hit your biceps peaks, number one movement...

but if your predisposed to have flat bi's, no matter what you do there not going to pop

[wild willie]

Gotcha.

On a side note, you know what i find works GREAT for the brachs?  Attach a two handled rope to a bottom pully.  Do hammer curls with it, bringing the ends of the ropes up to about your cheeks.  High reps.. like 15 or so.  BURNS the sides of the arms.  Do 'em at the end of the workout though.  Killer.

you are right.....damn good exercise.

[Montague]

I doubt that the brach pushes up anything.  When developed, it's on the side of the arm, between the biceps and triceps.  Again, these are only opinions.

You’re right - the brachialis appears as a small lump on the lateral aspect of the arm.
However, you’re only seeing the tip of the iceberg, so to speak.
There’s a bit more to the brach, which “snakes under” the biceps brachii; almost parallel to the two heads.
When developed, the brachialis will "push" the biceps up near the center, which oftentimes adds some roundness to the anterior upper arm.
 
There are several movements that really bring the brachialis into play:
High-cable brachial curls
Spider-curls
Hanging Arnold (concentration) curls
Lat machine curls - curling the bar behind the head

Any kind of curl during which the elbows are elevated away from your sides produces strong activation of the brachialis due to biomechanics (I’ve heard comparisons made to straight-legged vs. bent-knee calf raises hitting gastroc vs. soleus).
That is the reason these movements are often credited with building bicipital peak.
 

Hammer curls and reverse grip curls also recruit the brachialis to a larger degree than “standard” curls.
  
There’s no guarantee any of these movements will help everyone, but it certainly wouldn’t hurt to incorporate them into your routine for a few months of experimentation.

[jpm101]

Genetics  give a higher peak, also a rare double appearing peak bicep (bi meaning both or two) like old timer Boyer Coe. Coe said his father, who never worked out, also had a double peaked bicep. All the above curling exercises can make the bicep broader and thicker, but if the bicep muscle inserts/attachments do not favor a high peak, than no high peak.

One of the better brathialis exercises is the BB reverse curl (straight bar). Using a false grip from time to time, alternating with a thumbs under grip. Hits the whole chain of muscles from the wrist to the upper arm. Yes, the brathialis is a very important muscle for impressive arms & forearms.

 The incline DB curl is an excellent bicep movement, if having either a natural peak or flat arm. Thumbs face forward (from a dead hang), twist  the hands/wrist inward as you curl up.. At the top/hard contraction point of the biceps the thumbs should be pointing outward, away from the body (one of the functions of the biceps is to twist the wrist  inward and outward....hold the bicep as you twist the wrist to understand what I mean) Keep the back of the head against the incline bench at all times. Lower slowly and with control.

The close grip EZ curl is another excellent bicep movement. Keep the elbows pressed to the side at all times. Good Luck.

[coltrane]

Great thread with great info.  Thanks all that are contributing.

[Donny]

A great Bicep Ex is chinning the bar with a slightly closer than shoulder grip and of course Palms facing you. I do this and afterwards preacher BB curls. If you slowly add weight to these chins you will be surprised how your arms get stronger and it really does(for me) give me height and mass in my Biceps. i combine back and biceps so at the end of the day i only really need to "finish off" my Biceps with Preacher curls...

[Firemuscle]

 I think it's all genetic.

 If it's in your genetics to have an awesome bicep peak, you'll get it just from regular curls.

 Nowadays most guys use synthol to get more peak.

[JasonH]

Best exercise I've found for peak is either concentration curls (curling the weight with the arm hanging, rather than pressed against the inside leg), or possibly ez-barbell preacher curls.

But like some others have said, it's mainly genetics at the end of the day.

[Meso_z]

yes do them old school style and they will help a bit



crucifix cable curls will as well

Excellent exersice...

[delta9mda]

genetics period.

kevin levrone has no peak and you know he probably did "peak" exercises. if you dont have it you cant train for it.

[wes]

Great info in this bad boy.

[Montague]

I agree that if you don't have the potential, nothing will will give it to you.
But IMO, you should at least experiment to find out either way.

Try some peak movements for a while.
Whether they help or not, at least you'll know.

[coltrane]

I never get much outta concentration curls.

I think most ppl see those old pics of arnold doing them (who has great genetics for biceps) and think that's the key.  For me, they don't do anything.