Bicep Issues

[Feenex]

Sup guys I have problems get a nice peak on my bis for a while. Can some one get me a litte advice on this.

Later

[cable]

try excercises that trget the brachialis muscle like hammer curls.

[flupn]

Try concentration curls and preacher curls

focus on the peak contraction

also using the rope on the low pulley may be a good idea since you keep having a maximal resistance at the top of the movement.

[TheNaturalG]

The shape of your biceps is based on genetics.

[Iron_Man]

xrep all the way boy! if you wanna know wat is xrep? then go to my post on the training section.
peace

[spartan300]

But don't be discouraged! Sergio Oliva didn't have peaked bi's, neither did Larry Scott and these guys both won Mr. O titles!

[TheNaturalG]

But don't be discouraged! Sergio Oliva didn't have peaked bi's, neither did Larry Scott and these guys both won Mr. O titles!

Exactly, anyone can grow big impressive biceps but not everyone can get that big peak.

[king1]

Conc curls, and anything supinating (turning) the wrist creates peaks.

[Mr.Totality]

1 arm preacher and concentration curls should give a nice boost to the peak

[NumeroUno]

The shape of your biceps is based on genetics.

Natural is right, some people have high peaks and some have long biceps. Others can have biceps with a gap near the joint, and some can have massive biceps but a small peak.

Blame your parents.

-Daniel

[man in black]

I've got long muscle bellies and not much peak to speak of. Hard, tight preacher curls, keeping constant tension (not letting the weight rest at the top) and partial reps of the same have given me a good amont of peak. Not sharp peaks, but more than I've ever had.

Jeff

[determined]

Standing Dumbell Curls turning inward at the top, the most important part of this is the squeeze at the top.

[Everyonedoes]

Genetics play a big role in bicep peaks. I was told cable curls were good for peaks. The ones where you do the double bicep flex and hold it in that position for a few seconds each rep and on the last rep hold it for like 20 secs. +

[Brute Force]

Sup guys I have problems get a nice peak on my bis for a while. Can some one get me a litte advice on this.

Later

The biceps actually consist of two heads, the outer and inner. To key is to focus on both heads. You can do this by varying your grip. A narrow grip works the inner, a wider group works the outer.

Also, hammer curls could help.

[Angry]

Also, remeber to change up your routine.

[djpumpfe]

try this

at the end of your arms workout get on the preacher machine and have a partner at the peak of your contraction push the weight even further stretching/contracting your bicep muscle.

I am not sure if this is psychological or actually stimulates the brachilus (miss spelled i am sure) but to me I could feel an even bigger pump in my bicep

[BigAnt]

The shape of your biceps is based on genetics.

Natural G is 100% right, but still train hard with the basics..try 4 workouts heavy 6-10 reps and the next workout moderate, 15-20 reps, hit all muscle fibers! Barbell curls, hammer curls, alternate dumbbell curls, preacher curls, if you can't build a "baseball like peak" just build some huge friggen arms!

[Greg_G]

Yeah, I have long arms and long bicepts, so I don't really have a peak, its all on genetics. I have mass, but no freaky peak.... Freakish peaks are all genetics and theres really nothing you can do but add mass like you currently are...

[bharatoza]

The biceps actually consist of two heads, the outer and inner. To key is to focus on both heads. You can do this by varying your grip. A narrow grip works the inner, a wider group works the outer.

Also, hammer curls could help.

It's the other way round. Widegrip isolates the short head(inner) and closegrip isolates the long head(outer).

[bovat]

how do you get peak on your biceps, my biceps grow full and bigger but i want the peak to be big and pop out.

[TARGET]

What helps me are concentration curls

[The_Pitbull]

its mostly genes but if you have them and want to bring them out try isolation movements with alot of squeeze at the top....but dont leave out compounds

[Ironone]

concentration curls and peacher curls but remember peak is a genentic thing so just make the best of what you have

[jeff00z28]

do dumbell curls and twist your wrists as far as they go.

[Big Jawn]

how do you get peak on your biceps, my biceps grow full and bigger but i want the peak to be big and pop out.

Genetic predisposition

[Hollywood]

It has a lot to do with genetics, but concentration curls and preachers definitely help a bit.

[navarro1]

have a training partner
use the flat bar not the EZ bar and go for half reps or some cheat reps
but dont forget to do your strict form on biceps also

[man in black]

Hey bro, throw down a search on here for this. There was a thread on it a couple of weeks ago. Good reading.

Jeff

[Big Jawn]

Hey bro, throw down a search on here for this. There was a thread on it a couple of weeks ago. Good reading.

Jeff


Thanks Jeff, I think everybody needs to be encouraged to use the search function before starting a thread on such a common topic.

[man in black]

Thanks Jeff, I think everybody needs to be encouraged to use the search function before starting a thread on such a common topic.

Yeah it's common on forums anywhere you go, for any topic. The "search" button hardly gets used.

Jeff

[pdiesel]

it's a lot about genetics, but at the same time, it's all about how far you are willing to push yourself and deny genetic limitations..try doing high cable curls..curl and hold for 2 seconds..really focus on flexing like you are posing in the mirror..this si a hard move to master, but you need to be patient..dont be one of those gym idiots who try to rack the cable station and do curls, the entire time using their back and shoulders..curl with your bis only..

[Toni69]

It took me so long to get a peak in my biceps. I think it was a combo of hitting them hard, then rest, overtraining them, then rest..my diet..cardio..genetics...whatever the formula may be, I just pushed hard and in about a year, I started seeing my peaks...now I have pretty good peaks..I want them bigger, especially in my back and bi's shot. I am just never satisfied.

I used to do back and bi's, bi's last to burn 'em out..now I do bi's with tri's. I agree with everyone else here..preachers and concentration curls are your best exercises. Do concentrations with db's and on the high pulleys with the handles. I also do preachers with the cables...bring the bench over there and use the low pulley..either with the handle or a curl bar.

I do one arm concentration curls on the preacher bench as well...I also do them hammer style to get more separation between the shoulder and bicep.

[naturalguy]

It's genetically pre determined. You cannot change the shape of a muscle. You can make that muscle larger or smaller though.

[NickSP]

how do you get peak on your biceps.

Get a time machine and tell your mom to get with a different guy

[BigAnt]

It's genetically pre determined. You cannot change the shape of a muscle. You can make that muscle larger or smaller though.

Damn Good Answer...!!

Just train hard and heavy and vary your routine (exercises) time to time to keep the muscles from not getting stale.

[BigWillay]

i was wondering if my biceps r gettin a lack of muscle recruitment due to me not doing any hammer curls for the past year for i felt it made my forearms way to big for my biceps and also took away from the peak? is hammer curls really valuable to complete biceps development because i have stopped since so long ago now? should i start doin em again?

[BigAnt]

i was wondering if my biceps r gettin a lack of muscle recruitment due to me not doing any hammer curls for the past year for i felt it made my forearms way to big for my biceps and also took away from the peak? is hammer curls really valuable to complete biceps development because i have stopped since so long ago now? should i start doin em again?

The biceps brachii and brachialis are both elbow flexors that make up the area most people refer to the biceps. The biceps brachii, is involved during supination of the forearm (turning your palm up). It's the stronger of the two muscles, and has two heads that share the same insertion. Dumbbell hammer curls target your brachialis muscle.

Again bicep "peak" is due to genetics...If your arm is huge and ripped, who cares about the friggen peak?!

Just train hard, heavy, vary your exercises and eat good, your biceps will grow!

Cool!

[BigWillay]

The biceps brachii and brachialis are both elbow flexors that make up the area most people refer to the biceps. The biceps brachii, is involved during supination of the forearm (turning your palm up). It's the stronger of the two muscles, and has two heads that share the same insertion. Dumbbell hammer curls target your brachialis muscle.

Again bicep "peak" is due to genetics...If your arm is huge and ripped, who cares about the friggen peak?!

Just train hard, heavy, vary your exercises and eat good, your biceps will grow!

Cool!

My brother you are awesome thanks a lot for such a quick reply and hope to see more articles by you soon hopefully!
peace
1

[BiggDawg]

Try what I call "21's".

7 - from the full extention (arms down) bring up parallel with the floor and back down.

7 - from the full contraction (bar under the chin) bring down parallel to floor and then back up. SLOWLY!

7 - Finally, the last 7 are standard bicep curls.

The trick is to squeeze the bicep when it's parallel to the floor and hold for 3 seconds. These will need to done standing. The last 4 WILL be burning if done right.

[BigAnt]

Try what I call "21's".

7 - from the full extention (arms down) bring up parallel with the floor and back down.

7 - from the full contraction (bar under the chin) bring down parallel to floor and then back up. SLOWLY!

7 - Finally, the last 7 are standard bicep curls.

The trick is to squeeze the bicep when it's parallel to the floor and hold for 3 seconds. These will need to done standing. The last 4 WILL be burning if done right.


My Man...these are a killer, make your bi's burn...good exercise choice!

[IntensityJT]

like most of these guys have all ready stated...its mostly genetics, but to try and help with it do a lot of isoloation exercises like preacher curls and concentration curls...also try new stuff like Spider Curls, also-really squeeze at the top of contraction, and something that might also help is flexing each bicep for a minute straight after your bicep workout-Arnold did this to help is peak and defintion

[bovat]

Get a time machine and tell your mom to get with a different guy

fuckin a dude, lol

[tbone]

Try what I call "21's".

7 - from the full extention (arms down) bring up parallel with the floor and back down.

7 - from the full contraction (bar under the chin) bring down parallel to floor and then back up. SLOWLY!

7 - Finally, the last 7 are standard bicep curls.

The trick is to squeeze the bicep when it's parallel to the floor and hold for 3 seconds. These will need to done standing. The last 4 WILL be burning if done right.

21's make me want to cry. haha, very nice exercise to polish off an intense arm workout. if that doesn't bring them to the bursting point then i don't know what will.

[NickSP]

fuckin a dude, lol

Sorry bro, truth hurts sometimes, and genetics blow sometimes.

[LuvsThePain]

I have a different opinion than most in this thread. I didn't used to have much of a peak on my biceps, but I do now! Arms are at 18 inches and still growing. Don't get discouraged man. I've watched this exercise physically change the look of my biceps. I always do it at the end of my bicep routine.

Using the cable cross over machines, make sure that the handles are set at the highest position on both. Standing between them, grab a handle with each hand and do sets of front biceps pose. You can add whatever weight works for you and play with the rep schemes. I've seen great results with this exercise, can't hurt to try it right?

[RowdyRobby]

The one that has worked great for me is curling dumbbells and at the very top you turn your hand, so your pinky is facing your face, and then squeeze as hard as possible, it feels like your really going to EXPLODE!!!

[addiction543]

Sorry bro, truth hurts sometimes, and genetics blow sometimes.

it sounds like he has thick and full biceps which can also look impressive when developed right (i.e kevin levrone)

[hjayss]

Get a time machine and tell your mom to get with a different guy
I like this answer as well ha ha ha lol. If it is there then try concentration curls.

[BiggDawg]

My Man...these are a killer, make your bi's burn...good exercise choice!

Do the same thing with the triceps...guranteed SIZE!!!!

[bovat]

it sounds like he has thick and full biceps which can also look impressive when developed right (i.e kevin levrone)

ya i like kevin levrone, he has a pair of the best arms i've ever seen. back too.

[trustcompany107]

Can't seem to get them to grow. Naturally, my arms are pretty short so my bicep connecting from my elbow up to my shoulder is very small. This causes my bicep to not have much a peak at all.

For my question, i've tried just about all types of training and shocking. What I haven't tried is not working them out directly at all.

What if I went 2-3 weeks w/o working my biceps directly? The closest I would get to hitting them would be some chins on my back day.

What do you guys think? Worth a try? Maybe laying off them may help?

[BigAnt]

Can't seem to get them to grow. Naturally, my arms are pretty short so my bicep connecting from my elbow up to my shoulder is very small. This causes my bicep to not have much a peak at all.

For my question, i've tried just about all types of training and shocking. What I haven't tried is not working them out directly at all.

What if I went 2-3 weeks w/o working my biceps directly? The closest I would get to hitting them would be some chins on my back day.

What do you guys think? Worth a try? Maybe laying off them may help?



#1 are you eating enough good quality food?
#2 are you incorporating heavy bench presses, shoulder presses, dead lifts, squats?
#3 is your form good?
#4 how do you break up your bodyparts, are you over training?

[nawaaz]

Hey bro, I think you're over-training too. I have short arms too, but training them once/twice per week has made me from curling 22pounds to 136 pounds in about a year.

[USMC_KILL]

hey just had a quick question on gettin the rounded look to biceps. when im lookin directly at mirror the muscles on the sides do not stick out at all. but from the side they look fine. just wondering how to hit the bicep "all around" thanks

[karmazon]

hey just had a quick question on gettin the rounded look to biceps. when im lookin directly at mirror the muscles on the sides do not stick out at all. but from the side they look fine. just wondering how to hit the bicep "all around" thanks

If you want to work the sides of the biceps then you gotta do close grip curls and hammer curls.

[BigTruck]

i agree that different exercises can target different areas of a muscle group -- wide grip/close grip/hammer/preacher/etc. however, a few posts ago nicksp threw out some good poop about the shape of muscles. genetics are going to determine the shape of your muscle -- all you can do is make it bigger.

ref here: http://forum.animalpak.com/showthread.php?t=1588&highlight=bicep+head[/B]

what exercises are you doing now? how many times a week do you hit bi's?

i think as long as you are working your arms and you are feeling the results, you are atleast going down the right road. i think you can't go wrong with barbell curls. i always like to close out bi's with some 21's aswell.

good luck

[USMC_KILL]

thanks for the help, as of now i am hittin bi's after back on tuesday, and then bis and tris again on friday. 3 sets 8 reps each exercise. tues - ez bar curls, preacher curls, rev curls..........friday - inc dbell curls, hammer curls

[IronLeague]

After years of grindin out your reps and eating your meals......you should develop fuller more round mucles bellies...(muscle maturity) is what you're after. You gotta put your time in.

Respect,
IronLeague

[Torque757]

You can only make a muscle larger, not change its shape. Hammer, or even better pinwheel curls, MIGHT put slightly more emphasis on the brachias, a smaller muscle on the side of your arm, that might be what your looking for.

[focused]

since we got the inner covered, any way to improve the outer side of that bicep, cause my inner is commin in pretty well, just wondering whats up with that other side.

[Suleiman]

biceps contains to muscles of course you know that but in this game it works in opposite close grip works the out side and wide grip works the inside ...check this out thoug ppl tend to stick to the wide grip because your stronger that way but they are the same guys who when they turn to the side its as if their biceps disappeared...so am try it one day do close grip and the next wide grip hit me up and tell me how it goes..this also works for all muscle groups

[USMC_KILL]

thanks for the input. will put all the advice to work tomorrow night

[JBone]

what lifts can i do to have rounder fuller bis all the way around? both the outer and inner head. forearms as well.

[NickSP]

Just keep workin at it like you have been and be sure your eatin enough. To help hit the forearms, try wrist curls/reverse WC with BB or DB, heavy deads, hammer curls, and reverse curls.

[SomeDayI'llBeXL]

Agree NickSP. Always Include either Hammers or reverse curls, they hit both forearms and bicepts. Also try ditching the straps on back day. that will blow the forearms up in no time.

[auSStin]

for mass, barbell curls are great. I like to do a full set then add a couple cheat curls at the end for that little extra. concentration curls are good for your peak. Mainly it's all about what works for your body bro so try experimenting different routines and change some exercises if they aren't giving you a good pump

[TufffGuY]

do BB curls with close, wide and medium grip, then hammer curls and reverse curls

[ironshaolin]

a friend of mine in the army showed me the routine he was doing right before he left for bootcamp. This guy had the craziest separation down the middle of his bicep. It went like this:
4 sets of incline dumbell curls, hands coming out to the side almost like a flye supersetted with 4 sets of close grip ez bar curls.
Then 4 sets of preachers, alternating wide/close grip. I thought it was pretty nice, yet deceptively simple.

[NickSP]

That doesn't really mean anything besides the fact that he had a low enough BF with enough mass. How ripped your arms are has nothing to do with your routine.

[LuvsThePain]

what lifts can i do to have rounder fuller bis all the way around? both the outer and inner head. forearms as well.

Rounder fuller bis? Brother, your biceps simply need to grow in order for them to be fuller, and that just takes some smart, ass kicking, hard work.

However: You do need to make sure to hit your biceps from all angles if you want even development. I would make sure to hit these 4 main exercises every bicep routine. You can always add different ones to it.

Barbell Curls
Hammer Curls
Dumbell Curls
Preacher Curls

Play with it too. You can incorporate super sets, giant sets, drop sets etc. Keep your biceps guessing.

As for forearms, I would also advise to not use straps when you can. Do you include any fore arm exercises in your arm routine?

[JBone]

Rounder fuller bis? Brother, your biceps simply need to grow in order for them to be fuller, and that just takes some smart, ass kicking, hard work.

However: You do need to make sure to hit your biceps from all angles if you want even development. I would make sure to hit these 4 main exercises every bicep routine. You can always add different ones to it.

Barbell Curls
Hammer Curls
Dumbell Curls
Preacher Curls

Play with it too. You can incorporate super sets, giant sets, drop sets etc. Keep your biceps guessing.

As for forearms, I would also advise to not use straps when you can. Do you include any fore arm exercises in your arm routine?

yeah bro i do all of those and mix it up to shock my muscles. they arnt underdeveloped, i just wanted them to look more round from the front, and not just from the side. i hit 4 sets of forearms and do 2 diff excercises. usually bb wrist curls and reverse bb wrist curls. thanks for the advice brothers. keep the weight up.

[LuvsThePain]

yeah bro i do all of those and mix it up to shock my muscles. they arnt underdeveloped, i just wanted them to look more round from the front, and not just from the side. i hit 4 sets of forearms and do 2 diff excercises. usually bb wrist curls and reverse bb wrist curls. thanks for the advice brothers. keep the weight up.

In that case, genetics plays a big role. I don't really believe you can change the shape of your muscle very much, if at all. All you can really do is make it bigger.

[invictus1]

i have been doing this if and when i do an arm day to really knock out my bi's:

incline curls (hold them at the top, not the bottom): 4 sets 10-15 reps
w/
standing hammer curls: 4 sets: 10-15 reps (try to do the same number you did on incline)

Preacher curl: 3 sets: 12-20 reps
w/
wide grip "e-z" curls: 3 sets: 12-20 reps (try to do the same number you did on incline)

enjoy
peace

[cubs1987]

I currently have quite wide bis. I heard that to get taller bis you need to widen your grip while doing barbell curls. Is this true and if so are there other exercises to make them taller?

[Kiwi129]

Supposedly concentration curls are the best for adding peak to your bis. Arnold swears by them. Lean over forwards and put one of your hands on the dumbbell rack and curl with the other hand up and squeeze really tight. You don't curl right towards you though it's tough to explain... search Google for the exercise directory and it'll show you how to do it for sure.

[speedster00]

When you bring the DB up, rotate your palm out to get a good contraction.

[speedster00]

As others have said....you just need to grow. But Hammers are a staple for me. They work my brachialis (sp) muscle great and add thickness to your arms.

[LuvsThePain]

This is a very controvertial topic that has sparked much debate. Whether or not you can change the way your muscle is shaped.

Try doing a search on this, I know there have been a lot of threads posted talking about the same thing.

[NickSP]

Just a side note, you were right with the spelling lol...

[Mr.Totality]

BB curls 3 different grips, hammer curls and for me always add preacher bench curls

[ironshaolin]

I take the advice of the oak on this one. If you look at Arnold's bi's, he had probably some of the tallest peaks ever. Right now I'd say darrem charles comes in close, but the oak was the man. He swears the way he developed the peaks was by pronating the wrists. On dumbell curls, concentrate on feeling it all the way up, and at the top, turn your pinky out towards your shoulder as far as possible and squeeze hard. Do that for standing dumbell curls, then do them for concentration curls as well. You'll really feel it burning on the outside of your arm the most, which is where the peak develops.

[Bear]

You cannot build a peak... That is purely genetic.. Not much you can do about it. Take a look at sergio oliva and Arnie, you will see a great difference.. both have a bad ass set of arms, but like I said, the peak is genetic. There are exercises you can do to give them the appearance. Just build the best arms that YOU can do.

But NOTHING in the world beats the old school moves that have been used for decades for arms. I.E. Barbell Curls, Alternating Dumbbell Curls, Barbell/One Arm Dumbbell Preacher Curls, Close Grip bench presses, One-Arm Dumbbell Extensions, Skull Crushers, Dips, etc.

Just stick with the basics, eat big, and who knows what you could do.

[TufffGuY]

preacher curls, cable curls and concentration curls should help

[Kiwi129]

See I thought that would be the case. Stick with the concentration curls because they're still a good exercise if you want to switch it up, but the peak really is genetic. Look at Kevin Levrone... he had the best bodybuilding record of all time (shows in top 5 / shows entered), and he had almost no peak in his biceps. He had some huge arms (24-25"...) but no peak...

[TheNaturalG]

This is a very controvertial topic that has sparked much debate. Whether or not you can change the way your muscle is shaped.

Try doing a search on this, I know there have been a lot of threads posted talking about the same thing.

I would not call itt controvertial at all. Your genetics determine the shape of your muscle. You determine how hard you are gonna work to get them big, wether it is "tall" peaked biceps, or short full ones. Some of the best bodybuilders today don't have much peak going for them at all.

[LuvsThePain]

I would not call itt controvertial at all. Your genetics determine the shape of your muscle. You determine how hard you are gonna work to get them big, wether it is "tall" peaked biceps, or short full ones. Some of the best bodybuilders today don't have much peak going for them at all.

Sorry, I used the wrong word. I meant that there are a lot of different opinions on the topic, (whether or not you can change the shape of your muscle)

[TheNaturalG]

Sorry, I used the wrong word. I meant that there are a lot of different opinions on the topic, (whether or not you can change the shape of your muscle)

Lol no prob bro, I kind of think of it like Global Warming. We all know it is true, except tons of people try to deny it. Same goes with this. We all know you can't change a muscles shape, but tons people deny that.

[Ricky P]

I've started doing your basic alternating standing DB curls with very light weight - I do what we're always SUPPOSED to do - but rarely ever do. On every single rep i squeeze at the point of contraction, and let the negative burn. I try to get 15 reps on each arm, but trying to be careful not to overtrain either. The bicep isn't a very big muscle, if you do your exercises right, it shouldn't take much for them to explode. My biceps have seen a whole new growth with this routine. It's not just on that one exercise, I like to do it with all my bicep exercises.

It's fun to watch a kid who you know isn't very experienced, come in and throw up 50lb. DB's, form all over the map, back crooked. I laugh and pick up half the weight and get an incredible pump. It's all over this forum and it rings true - leave the ego at the door.

[cubs1987]

awesome thanks for your help guys. I will try out really contracting at the top of the movements and working in concentration curls into my routine. it sucks about the whole genetics thing....when you look down at my arm it looks like i have a peak to my inside arm haha.

[LuvsThePain]

Lol no prob bro, I kind of think of it like Global Warming. We all know it is true, except tons of people try to deny it. Same goes with this. We all know you can't change a muscles shape, but tons people deny that.

Lol exactly

[dtrain]

Lol no prob bro, I kind of think of it like Global Warming. We all know it is true, except tons of people try to deny it. Same goes with this. We all know you can't change a muscles shape, but tons people deny that.
I like the way you put that one unconvenient truth about biceps lol.

[rcrott1]

they also keep trying to figure out some magical way to make it happen too...and it wont.


your genetics will determine what shape you have, just roll with it. and accept it.

[Sandow2007]

As my biceps got bigger and taller, i noticed that i have decent separation and definition in my inner bicep, but the outer looks flat, i can barely see my brachialis, whats the best way to get definition and separation in my outer bicep?

[Giant Killer]

Close grip curls and more close grip curls, bro'.

[Angst]

Also try hammer curls, either 2 arms at the same time or one arm at a time and across your body.

[Jaymafin]

formulate a balanced workout, eat, add size then get cut again.

[dbbeast]

formulate a balanced workout, eat, add size then get cut again.

thats good asvice to someone who wants to get into bodybuildijg but has nothing to do with his outer bicep problem, granted that cutting helps bring out hidden muscle but you have a good idea of whats there before you cut.....i would do a lot of close grip curls. doing them on a machine is really helpfull because it takes out stabilizing muscles and allows you to feel the brachialis working and get a good squeeze.

[Jaymafin]

key word balanced, i doubt if he was doing close grips or hammers he would have this problem. the brachialis is a small muscle and is certainly easy to hit. sandow if you are already doing them then try prioritizing the brachialis by doing heavy close grips or hammers first. or try upping the intensity with some drop or super sets.

[NickSP]

ARRRRG! Just keep lifting heavy and hard and gain some more mass, if you want more definition then adjust your diet accordingly and maybe even throw in some more cardio.

If you wanna hit the brachialis harder try hammer curls and reverse curls.

[rcrott1]

ARRRRG! Just keep lifting heavy and hard and gain some more mass, if you want more definition then adjust your diet accordingly and maybe even throw in some more cardio.

If you wanna hit the brachialis harder try hammer curls and reverse curls.

ding ding ding...tell him what he's won.................

[BigAnt]

As my biceps got bigger and taller, i noticed that i have decent separation and definition in my inner bicep, but the outer looks flat, i can barely see my brachialis, whats the best way to get definition and separation in my outer bicep?

Okay...

Some general info. The brachialis is an upper arm muscle that runs from humerus to the ulna...the majority of the brachialis is under the biceps. Specialized training for the brachialis will not only add mass to the arms, but it MIGHT actually push the biceps peak higher.

The brachialis is a VERY small muscle. The bicep is MUCH bigger.
Defination to this area is acheived from hard dieting, cardio sessions and bicep peak also depends on genetics—certain people are born with the potential to develop the high peak shape of the biceps.

My favorite brachialis exercises are...standing hammer curls, reverse preacher curls (wide or narrow grip) & Zottmann curls. Alternate one of these exercises in your bicep workout every week. Try 3 sets of 8-12 reps.

You might never have that "baseball peak" but as long as you train heavy, train smart, don't over train, eat a lot of healthy foods and still incorporate the basic compound exercises in your program, your guns will grow to be huge!

Sound good?

[BigAnt]

ARRRRG! Just keep lifting heavy and hard and gain some more mass, if you want more definition then adjust your diet accordingly and maybe even throw in some more cardio.

If you wanna hit the brachialis harder try hammer curls and reverse curls.

NICE!

[BitterNdThenSome]

ARRRRG! Just keep lifting heavy and hard and gain some more mass, if you want more definition then adjust your diet accordingly and maybe even throw in some more cardio.

If you wanna hit the brachialis harder try hammer curls and reverse curls.

im assuming he realizes his arms will get bigger if he adds more overall mass. what i think hes looking for is an exercise to help bring up a lagging area. seated incline hammers give a huge stretch in the brachialis which really help bring them up.reverse curls are good, just dont let your wrist bend down, keep it in line with your forearm. hammer grip wrist curls will help as well.

[Sir]

ARRRRG! Just keep lifting heavy and hard and gain some more mass, if you want more definition then adjust your diet accordingly and maybe even throw in some more cardio.

If you wanna hit the brachialis harder try hammer curls and reverse curls.

yes, diet and cardio...otherwise keep lifting hard

[hjayss]

ding ding ding...tell him what he's won.................

Somebody posting the same thread somewhere else for him to answer again ah ha ha lol. Great answer though way to finish it of ant hope others read it too.

[hjayss]

You can build brach up by hitting them with hammer curls cable hammer curls etc to help buld that muscle under the peak to help it stand up a little more hope that helps. Somebody posted the crazy 8 routine try that as well it has worked for me great pump.

[NickSP]

Somebody posting the same thread somewhere else for him to answer again ah ha ha lol. Great answer though way to finish it of ant hope others read it too.

Noo that's a terrible prize! lol I need Ant by my side more often, maybe they'll get it then

[SpecialBlend]

reverse barbell drop set 21's usually kick my ass

[speedster00]

Hammers, rope curls, reverse grip preachers.....they've done wonders for mine...

[Torque757]

A bigger bicep and less bf

[Joe D'Amato]

how do you get your biceps to grow more into a ball than flat?

[T_N_Muscle]

I had to smile at this one. It depends on if you have long or short muscle bellies. Its all in your genetic makeup. I mean you can train to get the peak sure, but if you have long arms and short muscle bellies, you will tend to get a peak easier than someone with short arms and long muscle bellies. Kinda confusing i know.

Its called a PEAK

I had a friend (female ) once who was 6'1 205 lbs ripped. her muscle bellies were short so when she flexed, her bicep was about 3-4 fingers from her inner elbow, where as when i flex, i have 1-2 fingers between my inner elbow and my bicep.

[billmd1334]

the above post pretty much hit it on the head

[Young&Hungry]

Try some overhead cable curls on the cable cross machine, works great for me. Arnold himself said that concentration made his bicep peak what it was, so hit those up in your bi routine.

[the beast]

It's all genetics..you cant change how your muscles are shaped. Sorry man but theres nothing you can do to change that.

[iyaoyas247]

Shaping muscle is a lot harder than getting it big. Requires a lot more 'muscle-mind link'. Get into your head the various muscles, tendons and ligament that make your arm curl. Then apply that to your rep. A way for me to concentrate on the movement was incline dumbell curls. Bench set at 45 degrees or so, grab a light weight(15-30)lbs. Sit into the bench and let your arms hang- NOT FREE BUT CONTROLLED- Point your fingernails behind you, one arm at a time curl the weight up- don't drop your shoulder, as the weight raises up turn hammer style as you cross your knee, know rotate rotate your wrist clockwise slowly as the weight approaches your shoulder, now your wrist ca no longer rotate, continue up and 'flex' your bi- HARD. Slowly lower , reverse the above, lower slowly, rotate, hammer style past knee etc., next arm should cross at the opposite knee during the decent during its contration...

[Joe D'Amato]

ok ok im sure i could find this post in the sarch function but i have no clue how to use it i tried looking for 20 min then said screw it so, like the title says my biceps wont grow. before i was doing intense training to where my joints started hurting so i changed my routine to a modified but very similar version of animals #9 routine. i havent been doing #9 that long only 2 weeks but still they havent grown in a long time. any help or tips?

[txpower]

i don't know what #9 routine is. i read an article a few months ago about a handfull of pro's who couldn't get they're biceps to grow either. they were using the heavy weight method that you say you're using. they all say they switched to doing lighter weights for 15-20 reps, 4-5 sets. as well as throwing in different exercises that really fill your bi's up with blood, such as 21's and crazy 8's. you might try that. any questions just pm me.

[The_Beast]

plain and simple, My Heavy Mass bicep routine.-
Standing Heavy Ez Bar Curls 6x6-10. (Close Grip, 140lbs)
Heavy Hammers 3x6-8. (60lb Dumbells)
Cheat Curls 2x3-5. (Shoulder width, 200lbs)
(Aux.) 21's 1x21. (To really Bang out the Biceps.)

Dont listen to all the Bullshit, about how you need to do 25sets for Biceps to make them Grow, thats only going to make you fail. Biceps are no diffrent than, Traps, and Delts, 9-12Sets Total is efficient. "The more Weight, the Bigger the Bicep." Have you noticed people with small arms, tend to lift small weight and people with big powerfull arms tend to lift big, powerfull weight? 'Proves this theory correct. Hope this routine helps you out bro.-

The_Beast

[Hikeon3]

Also, since nobody has said it yet...

+FOOD

[born0withno0soul]

just eat and lift man. biceps are hard as fuck to get to grow. i know. there are no tips or secret routines. the answer is patience and dedication

[Pain78]

Man nothin' beats heavy cheat curls with straight bar. If you want mass it comes best with straight bar curls plain and simple. Learn the proper way of doing cheat curls and your biceps are gonna grow, maybe not Coleman size, but as big as your genetics can build them. utilize just enough cheat movement to help your biceps up the weight.

[The_Beast]

Man nothin' beats heavy cheat curls with straight bar. If you want mass it comes best with straight bar curls plain and simple. Learn the proper way of doing cheat curls and your biceps are gonna grow, maybe not Coleman size, but as big as your genetics can build them. utilize just enough cheat movement to help your biceps up the weight.

Yeah bro, i was not incorporating Cheat Curls in my Routine for awhile, Was stuck with 45's on each side of the Ez bar. 2 Months later, added 10's to give them alittle company. Might not sound like much, but for such a small muscle group 20lbs total, in two months, for more reps, is a Big Fucking deal.-

The_Beast

[Hikeon3]

Was stuck with 45's on each side of the Ez bar. 2 Months later, added 10's to give them alittle company. Might not sound like much...


Whatever bro. I curl 20lbs on each side with the EZ-bar. Your name is fitting. That's a lot of weight to curl.

[focused]

heres an article from Schak....enjoy it, its a fuckin beast and i love it

http://www.animalpak.com/html/article_details.cfm?ID=272&section=training

[navarro1]

i been doing a bunch of sets recently. i guess thats not the way then huh
i been going heavy also.
i cant get them to grow. i believe my shoulders to be the fastest thing so when you train them just as hard.
its dissapointing to see them not grow..
i feel your pain.
but im gonna try even heavier weight i guess

[LuvsThePain]

How many times a week do you train arms bro? Remember that most people only need to train arms directly once a week. This is because on any back training session you are indirectly hitting your biceps. You are also indirectly hitting your triceps on any chest training session. Both the bicep and the tricep usually only need to be hit once indirectly and once directly.

Other than that, I would say play with your intensity. Try different combinations of supersets and switch up your exercises regularly.

LTP

[The_Beast]

i been doing a bunch of sets recently. i guess thats not the way then huh
i been going heavy also.
i cant get them to grow. i believe my shoulders to be the fastest thing so when you train them just as hard.
its dissapointing to see them not grow..
i feel your pain.
but im gonna try even heavier weight i guess

it could also be your Delts (shoulders) taking some of the Stress on your Biceps, if that is the case, start using an Arm Blaster, or Preacher Bench to further allow, total concentration of the Biceps. But, one more thing, i did 21's all until the past month or two in all my Bicep workouts, and it seemed to really put power and size on them also, but to tell you the truth, i have had actually more strength/size gains, better results in all my bicep oriented lifts, without doing them. Isnt that fucked up, haha.-

The_Beast

[The_Beast]

Whatever bro. I curl 20lbs on each side with the EZ-bar. Your name is fitting. That's a lot of weight to curl.

But yeah, honestly, i never see anyone in my Gym using near the weight that i do, dont know if its just the gym, or what. People in my Weightlifting class (at the highschool), cant even do a single rep with the 45's, not even to mention the 35's, unless they get tipsy like a Swingset. Most of them use 25's, 20's, and some even 10's, but all act like they have Iron cannons for arms, figures. Dont worry bro, we all start somewhere. i started just like you, using 10's Alone, doing "Heavy" Ez Bar Curls, until today where im at today, hitting up 60lb Dumbells for hammer curls (which most use for shrugs) and 140lb Sets on my Heavy Ez bar curls, it all just takes time and Consistency. Hit up the Gym, Hard, Heavy, and Often and you will get Results, hands down. Key rule, Train Biceps ALONE once per week, not on back day, etc. This gives you total concentration, and, theoretically will give you the best results because you can really lift, to your full potential.-

The_Beast

[Mr.Totality]

plain and simple, My Heavy Mass bicep routine.-
Standing Heavy Ez Bar Curls 6x6-10. (Close Grip, 140lbs)
Heavy Hammers 3x6-8. (60lb Dumbells)
Cheat Curls 2x3-5. (Shoulder width, 200lbs)
(Aux.) 21's 1x21. (To really Bang out the Biceps.)

Dont listen to all the Bullshit, about how you need to do 25sets for Biceps to make them Grow, thats only going to make you fail. Biceps are no diffrent than, Traps, and Delts, 9-12Sets Total is efficient. "The more Weight, the Bigger the Bicep." Have you noticed people with small arms, tend to lift small weight and people with big powerfull arms tend to lift big, powerfull weight? 'Proves this theory correct. Hope this routine helps you out bro.-

The_Beast

I dont disagree in principle, in fact I work the same way you do. However, everyone responds differently, and it might be worth a switch every now and then to change things up

[The_Beast]

I dont disagree in principle, in fact I work the same way you do. However, everyone responds differently, and it might be worth a switch every now and then to change things up

Yes, sorry, i didnt include that, in fact, i do switch it up, after every two-three weeks, and do more of a high rep, 21 style routine, cable's, etc. for one week. Like all muscle's, i dont like to have any sticking points.

Basic, off week routine-
Ez Bar 21's 3x21.
Heavy Negative's Cable's 3x5.
Cable 21's 3x21.
Hammer Curls 2x10-12.

Heavy Cable Negatives:Upward Ballistic motion, then slowly lower the weight for 5-6 seconds.-

The_Beast

[naturalguy]

ok ok im sure i could find this post in the sarch function but i have no clue how to use it i tried looking for 20 min then said screw it so, like the title says my biceps wont grow. before i was doing intense training to where my joints started hurting so i changed my routine to a modified but very similar version of animals #9 routine. i havent been doing #9 that long only 2 weeks but still they havent grown in a long time. any help or tips?

It's hard to give you an answer without knowing all the variables (how long you've been training, diet, genetics, etc.) however I find most of the time the persons form is not optimal. You may want to look into that and make sure that your contracting the muscle properly.

[Kiwi129]

Keep switching the routine up and, not to be a party pooper, it's probably a stimulus problem bro. This happened to me a few weeks ago... I had been curling with 85 lbs. for a few workouts at the time. Every week I'd add a rep or two so I was pumped. Then for two workouts I couldn't add a rep, but I wasn't at my full 4 x 6 yet. The next workout I upped the weight to 90 lbs. even though I couldn't get all my reps at 4 x 6 and that worked wonders for me. The first workout I got something like 6, 4, 3, 2... not even close to all my reps. The next week I got 6, 4, 4, 3. What do you know, within three weeks my arms measurements have gone up again, and I'm no longer stagnant. I guess you could call that a variation of the shock principle, I don't know though. If you've been curling the same weight for awhile, up the weight even if you can't get all your reps. Food is also obviously vitally important... maybe 500 more calories a day?

[The_Beast]

Keep switching the routine up and, not to be a party pooper, it's probably a stimulus problem bro. This happened to me a few weeks ago... I had been curling with 85 lbs. for a few workouts at the time. Every week I'd add a rep or two so I was pumped. Then for two workouts I couldn't add a rep, but I wasn't at my full 4 x 6 yet. The next workout I upped the weight to 90 lbs. even though I couldn't get all my reps at 4 x 6 and that worked wonders for me. The first workout I got something like 6, 4, 3, 2... not even close to all my reps. The next week I got 6, 4, 4, 3. What do you know, within three weeks my arms measurements have gone up again, and I'm no longer stagnant. I guess you could call that a variation of the shock principle, I don't know though. If you've been curling the same weight for awhile, up the weight even if you can't get all your reps. Food is also obviously vitally important... maybe 500 more calories a day?


so basically, "Joe" Moral of the Story is, Stop handling the baby weight and move it up a few notches until you break a sweat just holding the Barbell. Lift big, Get big. and for the most part, Eat Big. 3 Keys to Huge Biceps.-

The_Beast

[Joe D'Amato]

http://www.animalpak.com/html/article_details.cfm?ID=148& <<#9

Friday: Arms

• Straight Bar Curls: 2 warmup sets of 20 reps each, 3 working sets 10-15 range
• Hammer Curls: 3 sets x 12 reps
• One Arm Preacher Curls: 3 sets x 15 reps (flush the blood)

so than what your saying is this routine from #9 isn't going to help me as much as upping the weight, cheat curls, concentration curls and just blowing them away?

[The_Beast]

Basically, straight up, diffrent workouts work for diffrent people. i could see if you had the Mass of Wrath's arms, that routine working to give shape and definition, but honestly, how do you think he got their? definitely not doing 10-15reps. Be smart, and lift heavy, low reps, for mass. Then once you have this, strip down to a routine like this.-

The_Beast

[Joe D'Amato]

o wow now i get it. i was using a routine to difine my muscles when i should be using compound exercises to gain size.

[Ricky P]

i don't know what #9 routine is. i read an article a few months ago about a handfull of pro's who couldn't get they're biceps to grow either. they were using the heavy weight method that you say you're using. they all say they switched to doing lighter weights for 15-20 reps, 4-5 sets. as well as throwing in different exercises that really fill your bi's up with blood, such as 21's and crazy 8's. you might try that. any questions just pm me.

I read that same article, or one very similar. I did this, my arms made huge strides in progress. I used it for a month, went back to heavy weight, arms feel great. In a couple weeks I'm going to go light again. I loved it.

[Joe D'Amato]

21's and crazy 8's???

[The_Beast]

21's:
Standard Bicep Curl, but you do 7 Reps partial below the Pectoral (0-50%) then 7 reps from the pectoral upward (50-100%) then 7 more full reps (0-100%) to complete one set.

Crazy 8's: Same as above, but you just add one rep to everything.-

The_Beast

[brandona]

water and lots of sun..thing grow better in the sun....talking to them might help as well..

-B

[Reacher34]

i was curious about this also. While most will tell you it's genetics or maturity. I like to think that nothing so small as genetics can limit me. that being said, taking a tip from arnold, i've added concentration curls to the end of my workout and it actually seems to slowly be helping the peak. I read a recent article by Cutler who says high cable "posing" curls will develop the peak. Hope this helps!

Also, when doing dumbell concentration curls, hold the bell off center, closer to the thumb-side of the bell. It makes it a bit harder to rotate it and puts a lot of stress on the peak....an incredible pump.

[The_Beast]

water and lots of sun..thing grow better in the sun....talking to them might help as well..

-B

Go fuck off somewhere else, this thread doesnt need a smartass.-

The_Beast

[Reacher34]

Hey beast....he was kidding. There was no harm in what he said. He hasn't lasted 520+ posts by being a smartass and breaking the rules. We are not here to attack each other. keep this in mind please.

[spartan300]

how do you get peak on your biceps, my biceps grow full and bigger but i want the peak to be big and pop out.

I had a little over a 19" arm back in the day and I never curled more than 130 lbs. and rarely used anymore than a 50 lb. db on any curl movement. Go figure.

[Liftbig21]

You have to try different attacks at your bis to learn how your body responds...you only learn by doing...High volume works for me...If i did 3 exercises 3 sets each...Id be wasting my time but i learned that from trying different exercises...hit um hard at every angle,diff reps,sets,weights,isolation,intensity,slow negatives...theres so many factors...try it out brother learn yourself,eat big and train like an animal.

[spartan300]

You have to try different attacks at your bis to learn how your body responds...you only learn by doing...High volume works for me...If i did 3 exercises 3 sets each...Id be wasting my time but i learned that from trying different exercises...hit um hard at every angle,diff reps,sets,weights,isolation,intensity,slow negatives...theres so many factors...try it out brother learn yourself,eat big and train like an animal.

thats what its all about. what works best for you!

[navarro1]

damn this is why i love this FORUM
im gonna start taking those 21s more serious and adding some heavy pounds on that bar.
ive had to many people tell me to do reps for it. and only reps.
ill let ya know my results

[AllGloryisFleeting]

Just remember though bro. You don't wanna overdo it with the weight, you want to feel those arms working. So if you add weight or do cheat curls, do it smart and make em work harder, not easier.

[spartan300]

I take the advice of the oak on this one. If you look at Arnold's bi's, he had probably some of the tallest peaks ever. Right now I'd say darrem charles comes in close, but the oak was the man. He swears the way he developed the peaks was by pronating the wrists. On dumbell curls, concentrate on feeling it all the way up, and at the top, turn your pinky out towards your shoulder as far as possible and squeeze hard. Do that for standing dumbell curls, then do them for concentration curls as well. You'll really feel it burning on the outside of your arm the most, which is where the peak develops.

not pronating, supinating.

[dIdDy]

how do you get peak on your biceps, my biceps grow full and bigger but i want the peak to be big and pop out.

muscles are like sausages. You can't change the shape, you can only fill them up.

[ANewBreed]

I used the search funtion but could not find a thread that answered my question.

I was wondering, do hammer curls give the bicep that large appearance when unflexed?

[karmazon]

No, bigger biceps give the biceps that large appearance when unflexed.

[dyskee]

yup it'll appear 3 dimensional

[JMC]

No, bigger biceps give the biceps that large appearance when unflexed.

hilarious!!!!!!!

[Hikeon3]

Hammer curls are going to pack some meat on your brachialis, which is the muscle that sits on the outer part of your bicep. It will add thickness to your arm when flexed, but I don't know about unflexed. If you want big biceps when unflexed, as said above, grow your biceps overall. And lose bodyfat.

[drizzt]

i agree with karmazon

[JMC]

In all seriousness though, hammer curls will give you a ton of mass and thickness, but honestly I'm not really sure by what you mean by large appearance when unflexed. If I only had ONE bicep exercise I could do for mass, strength, and overall appearance, for me it would be preacher curls....that's just me...

[Hikeon3]

In all seriousness though, hammer curls will give you a ton of mass and thickness, but honestly I'm not really sure by what you mean by large appearance when unflexed. If I only had ONE bicep exercise I could do for mass, strength, and overall appearance, for me it would be preacher curls....that's just me...

For me, it'd be straight bar curls. Integrates the meat hooks and you can cheat like hell, using bigger weights.

Though preachers are the only bicep exercise that I've ever thrown up after...

[JMC]

For me, it'd be straight bar curls. Integrates the meat hooks and you can cheat like hell, using bigger weights.

Though preachers are the only bicep exercise that I've ever thrown up after...

Agreed there but I broke my elbow back in 91 so my range of motion sucks when pronating (is that even a word) my palms...

[Hikeon3]

Agreed there but I broke my elbow back in 91 so my range of motion sucks when pronating (is that even a word) my palms...

Haha, I always get them mixed up. But I think to pronate is to put palms down while supinate is to put palms up. I just remember that lying prone is face down, so pronate is palm down.

edit: Kick ass, I'm a plebeian.

[JMC]

Haha, I always get them mixed up. But I think to pronate is to put palms down while supinate is to put palms up. I just remember that lying prone is face down, so pronate is palm down.

edit: Kick ass, I'm a plebeian.

Word...good call! Congrats btw!

[feelthepain12]

Congrats bro. Yeah supinated means palms up. You got it right. Anyway, hammer curls will make the brachialis grow, which will help with your biceps peak, but not when youre not flexing. Like karmazon said, only having bigger biceps will give you that bigger look even when youre not flexing. Sorry bro

[Rage]

Great exercise for working the Biceps, Brachialis and the Brachioradialis (upper forearm). The one thing that can happen is with all those getting larger, the joint size remains the same so unflexed thats the only difference that might be noticed.

[Grantski]

Hammer curls are great! Try running the rack with em`sometime.

[billmd1334]

No, bigger biceps give the biceps that large appearance when unflexed.

.... that's the funniest thing I've read all day

[ANewBreed]

ha thanks for the replies...even the rhetorical response to my nonrhetorical question ;-)

[Tron]

In all seriousness though, hammer curls will give you a ton of mass and thickness, but honestly I'm not really sure by what you mean by large appearance when unflexed. If I only had ONE bicep exercise I could do for mass, strength, and overall appearance, for me it would be preacher curls....that's just me...

Amen on that one. Preachers are insane. I hardly ever do an arm workout without them. I never get the same pump if I don't!

[pdiesel]

hammer curls are great for the outer portion of the bicep, and will also develop thickness in the forearms. Yes, they make you look much bigger from the side so hit them hard.

[Rage]

Amen Brotha

[moreiron]

allright my biceps havent grown in about 6 months its really getting to me i think i may have a problem with my shoulders being really big compared to them and taking over for them so any help u guys can give id like and yes i have searched high and low and found a few articles to help but none that have answered it so if some could help id greatly appreciate it.

[MassManiac]

Bro, don't worry about it too much. Genetics, unfortunately, are genetics. Just make sure you're eating right and doing the exercises that give you the biggest "bang for your buck" (BB curls, DB Curls, Preacher Curls). Also, keep the form strict. Too many times I see people throwin the weight up with their back instead of their biceps. Keep it slow and keep in focused, goin through a full range of motion. Vary the grip if you have to (narrow and wide). Maybe try switching up the rep range. Probably best off in the 8-12 range (that's what works for me). Just don't get too fancy with it. Stick with basic movements that are tried and true mass builders. No worries man, they'll come, it just takes time.

[hjayss]

Bro your shoulders are probably dominating your curls. Try leaning forward a little throw in some machine movements to isolate the bicep musle. When you curl aslo try to bend the hand forward a litle to focus on the bicep and not the forearm. Let me tell you one thing that helped me just recently like monday I did my regular routine and then at the end I ran the rack bro slow and steady 40 down to 10 6 reps I put a 1/4 on my bicep I dont know if they are just swollen or what that helped me I hope this helps bro.

[Brute Strength]

this routine got me 1 1/2 inch to two on my bi's real fast, my genetics are in my shoulders, calves and tris. And my bi's were way smaller than my tri's. So i found this workout in a magazine and got those results. And this routine is for bi's and tri's. But heres bi's. Everything is basically 3 sets 6 reps. And your tri's go on monday and bi's on friday.


Week 1 (Long Head)
EZ-car curl 3/6
Incline Dumbbell Curl 3/6
Preacher curl 3/6
Hammer Curl 3/6

Week 2 (Short Head)
Wide grip barbell Curl 3/6
EZ-bar preacher curl 3/6
Incline dumbbell Curl 3/6
Reverse EZ-bar Curl 3/6

Week 3 (Brachialls)
Hammer Curl 3/6
Reverse Grip Cable Curl 3/6
Wide Grip Barbell Curl 3/6
Seated Incline Dumbbel Curl 3/6

There are more weeks but then thats for defining them and you want mass so there you go. Each week targets a different part of your bicep.

[spartan300]

allright my biceps havent grown in about 6 months its really getting to me i think i may have a problem with my shoulders being really big compared to them and taking over for them so any help u guys can give id like and yes i have searched high and low and found a few articles to help but none that have answered it so if some could help id greatly appreciate it.


HERE ARE A FEW OF MY FAVS THAT YOU MIGHT FIND HELPFUL:
*preacher/spyder curls (any variation)
*concentration curls
*lying (supine) cable curl
*crucifix curl (high pulley)
*incline curls (face down)

[hjayss]

Go to search and type in my workout today look at big Ant workout man lot of good stuff there.

[Pokoritel]

6 months and no results. For starters how many times a week do you hit your biceps? If you hit them twice a week, and you workout back muscles it ends up being that you hit your biceps 3 times a week. It could be overtraining, or as I would like to call it under eating or net enough recuperation. Hit them once a week. If that dont help then you need to try this workout it might help your biceps break the plautue. http://www.animalpak.com/html/article_details.cfm?section=training&ID=187
Hope that helps.Peace

[Ruffian]

this routine got me 1 1/2 inch to two on my bi's real fast, my genetics are in my shoulders, calves and tris. And my bi's were way smaller than my tri's. So i found this workout in a magazine and got those results. And this routine is for bi's and tri's. But heres bi's. Everything is basically 3 sets 6 reps. And your tri's go on monday and bi's on friday.


Week 1 (Long Head)
EZ-car curl 3/6
Incline Dumbbell Curl 3/6
Preacher curl 3/6
Hammer Curl 3/6

Week 2 (Short Head)
Wide grip barbell Curl 3/6
EZ-bar preacher curl 3/6
Incline dumbbell Curl 3/6
Reverse EZ-bar Curl 3/6

Week 3 (Brachialls)
Hammer Curl 3/6
Reverse Grip Cable Curl 3/6
Wide Grip Barbell Curl 3/6
Seated Incline Dumbbel Curl 3/6

There are more weeks but then thats for defining them and you want mass so there you go. Each week targets a different part of your bicep.

Holy crap- overtraining much?

Perhaps if your shoulders look out of proportion to your arms you should focus more on building your entire upper body then just your bis. Work your upper + lower back, pecs, tris.... It all comes together to make a nice proportional image. What kind of routine do you do? Perhaps this is a problem of overtraining, or else it may be just a muscular imbalance..

[pdiesel]

what are you looking for? size? cuts? both? well i'll tell you, getting big bis takes time and a lot of effort..my bis are sick with a lot of detail..but i've always noticed they've been a dominant portion of my physique..like someone else said--genetics sometimes can help a lot..BUT, this doesn't mean that you can't push your genetics to the extreme..nono my friend, this is where you need to bust ass and realize that big gains are not going to happen in a few months..think about it--if we could all gain an inch on our arms in 3 months than that would mean we would gain roughly 4 inches a year..does this sound realistic to you? probably not, so this is the point where you have to realize that this shit takes time and hard ass work..you in? okay if so then here-- for you, i would start with 5 sets of bb curl, with the first set being a warmup of 16 reps..the next 4 sets are your working sets--do a rep scheme of 12 down to 8 on your final set..next i would hit hammer curls 4 sets same rep scheme..keep your elbows in and focus on the outer bis and forearms..next it's time to stretch..so do some barbell preacher curls..the first two sets go for 12 and 10 reps respectively..and make sure you are going down all the way here..i mean all the way..the final two sets crank out 6-8 reps..then do half reps..finally do a slow negative..you should be done by now but for a cooldown do something light like cables..i don't think i need to explain that..well lemme kno how it goes and good luck..remember patience..

[Hollow1]

Like some of the other bro's have said, STRICT FORM. Compound movements should be included. Time is a key factor.

[dyskee]

this routine got me 1 1/2 inch to two on my bi's real fast, my genetics are in my shoulders, calves and tris. And my bi's were way smaller than my tri's. So i found this workout in a magazine and got those results. And this routine is for bi's and tri's. But heres bi's. Everything is basically 3 sets 6 reps. And your tri's go on monday and bi's on friday.


Week 1 (Long Head)
EZ-car curl 3/6
Incline Dumbbell Curl 3/6
Preacher curl 3/6
Hammer Curl 3/6

Week 2 (Short Head)
Wide grip barbell Curl 3/6
EZ-bar preacher curl 3/6
Incline dumbbell Curl 3/6
Reverse EZ-bar Curl 3/6

Week 3 (Brachialls)
Hammer Curl 3/6
Reverse Grip Cable Curl 3/6
Wide Grip Barbell Curl 3/6
Seated Incline Dumbbel Curl 3/6

There are more weeks but then thats for defining them and you want mass so there you go. Each week targets a different part of your bicep.

hey there ppl . more iron the brothers have said it all u gotta go hard on back days also don't try back with bi's leave the arms there own day to fuck them up while they r still fresh also SQUAT it'll make u bigger . brute strength am not trying to be a dick here but did u know that all excercise that we do for the bi's are actually targetting the brachialls, the only excercises that targets the bi's are the incline dumbell curl aka arnold curl and the lying curl where u lay on a bench with ur back and curl the arms up but that is way to advanced . try doing the incline curls for about a month do 6 sets of ten and then PM me i wanna know ur progress - offcourse if u don't mind- so all keep in touch.

[AnabolicMass02]

Add this lift in to your routine. Do it first, hard, and heavy. Squeeze your biceps as hard as you can during the lift. Ready… seated barbell curls. Rest the bar on you knee’s as you are seated and do curls up until you are fully squeezing your biceps. Also, you can lean forward a little as the weight goes down. This partial motion rep will allow you to do more weight with a lift that focuses on squeezing the muscle as well as causing the bicep to peek. Use medium to heavy weight. Do 4 sets of 6 to 8 reps. You will get what I call, “peeking mass”! In about 3 weeks you will notice growth and development. Everyone that I have had try this exercise has had good results. Let me know how it goes for you or anyone that tries this movement. Obtain “Peeking Mass”!

[Masculus]

I would say try doing curls with a palm-down grip for a while. I was getting pain in my forearms doing regular curls so I've been doing palm-down curls for about 4 weeks, and not only has my grip and top forearm gotten alot stronger, but my brachialis is toned, and my bicep grew about an inch.

[moreiron]

allright thanks alot guys i just was wondering whats a few compound movements for bis is it reverse grip chins and barbell culs

[Kiwi129]

My biceps have always been a strong point... even when I was really thin about 18 months ago when I first started. I still experienced a growth plateau when I was gaining. I was doing a lot of sets (10 to 12) and in the 12,10,8 rep scheme. Eventually, I stopped gaining strength and, consequently, size. I totally revamped my routine and am still doing this one now. I cut the volume in half (only at 6 sets now and still growing...) and started doing 4 x 6 or 5 x 5 scheme barbell curls. This was much lower than usual and the strength gains started coming back. This kept the size coming and I'm pumped about it. I find that if I stagnate and I can only get say 6, 6, 4, 4 for two or three weeks, I'll up the weight anyways and break the plateau. I might only get 4, 3, 3, 2 the first time, but I gain reps every week and eventually get up to that 6, 6, 4, 4 area witht he heavier weight. Don't always use the weight that keeps you in your desired rep range. Sometimes you just have to increase the stimulus and fall a few reps shy to build it back up. Sorry if I got long and complicated... I tend to do that in a lot of my posts heh.

[Grantski]

If your bi's aren't growing blast your triceps...they make up 2/3 of your arms anyways.

[Giant Killer]

I used to think that my biceps were lacking but I was growing, it was just that my triceps were growing a lot faster. I had a little skinny twig arm, and right away the triceps were just blastin' off. It's genetics but at the same time, if you're aware of the priority principle, you can just work on it, and it takes time. Have I caught up my biceps yet? I don't think so, but I am puttin' work in. Thats all you can do.

[stumblin54]

Preacher curls built my biceps up the best because they isolate them so much. You have to make sure you're putting your focus on contracting your bicep when you're curling. Who cares if you use light weight, leave your ego at the door. To really get them growing I did dropsets in front of the DB rack to get the blood in them at the end of each bicep workout. Try those for a few weeks and tell me your biceps don't grow. Peace.

Stumblin

[Brute Strength]

hey there ppl . more iron the brothers have said it all u gotta go hard on back days also don't try back with bi's leave the arms there own day to fuck them up while they r still fresh also SQUAT it'll make u bigger . brute strength am not trying to be a dick here but did u know that all excercise that we do for the bi's are actually targetting the brachialls, the only excercises that targets the bi's are the incline dumbell curl aka arnold curl and the lying curl where u lay on a bench with ur back and curl the arms up but that is way to advanced . try doing the incline curls for about a month do 6 sets of ten and then PM me i wanna know ur progress - offcourse if u don't mind- so all keep in touch.

nah i did that when i was 13 im 15 now. I changed my routine long time ago. Now im all leveled out up top. Don't worry Ruffian, i do routine 10 right now because its perfect for me and the resting time i need, and the right excercises that i've been gaining lots of muscle with. I just suggested that to our man here moreiron. Good luck bro.

[moreiron]

allright thanks for the replies guys

[Kiwi129]

Dyskee's post about exercises not targeting the biceps was straight up foolish. Barbell curls, dumbbell curls all target the bicep AS WELL AS the brachialis. Don't take that post too seriously.

[Hollow1]

Another to add which is sometimes overlooked is the inclined DB curls and for an even wilder stretch do DB curls laying flat on a bench. Don't worry about going heavy. Keep the rep's between 8 - 10 and keep strict form.

[king1]

theres been a lot of advice that should help. My personal favorite bicep exercise is spider curls (using the vertical part of a preacher bench instead of the regular side) with dumbells. On the bottom of each rep you supinate your wrist as far one way as possible, back then curl. It will totaly isolate your bicep more than any free weight exercise i know. Since your shoulders take over your curls isolating them on exercises like this are priceless. Mine get worked with back without trying, and again with tri's, and have had good results.

[Ricky P]

I know it's been said, but I'll reiderate.... Strict.... Strict form. When curling, elbows locked at your side, SQUEEZE at the top of the movement and SLOWLY lower the weight. I went to lighter weights and higher reps, and got great results in my biceps. I got a much better burn just concentrating on form. The mind-muscle connection when doing biceps is huge for sparking growth.

I know that a lot of people say they squeeze at the top of the movement, but check next time you're doing your bi's. EVERY REP squeeze at the top and lower it slowly.... Feel how much of a difference it makes. And trust me, you'll see a difference also.

Hope you can spark some new growth brother, good luck.

[kike]

Try addin 21s to ur workout! gives you a better pump.

[HAWK]

Brute Strength's post of his routine looks good bro. My bread and butter....olympic barbell curls. They started it all, and will always be the ultimate mass builder for biceps in my mind. They hit all facets, simultaniously, as well as forearms.

[Ricky P]

Also, it's good to note that the bicep is not a very large muscle. I know it's looked at as a measure of how big someone is, but it's mostly a secondary muscle when it comes to lifting larger muscle groups like your back.

What to know is that because of the fact it's such a small muscle when compared to the rest of your body - it's very easy to OVERTRAIN them. If you were getting growth, and all of a sudden aren't... There could be two problems... One, you're arms have completely adapted to your current workout routine... or two, they could be getting over-worked.

[Kiwi129]

That's why I proposed dropping his volume which helped me a ton. They've always been a strong point for me and at the moment I'm only doing 6 intense sets. A 4 x 6 scheme olympic bb curls (heavy strength movement) and 2 x 8-10 db curls. Awesome pump and works the shit out of my biceps and forearms to keep the growth up.

[Bruiser]

I've got great arms (huge tri's and decent bi's) but a weak peak.

I've got limited resources as well.
1. no gym membership
2. an old weight bench with a preacher curl attachment
3. dumbbells
4. barbell
6. ez curl bar

Could I get some suggestions and some help here guys? Everyone says cable curls... but I got no way of doing them.

Thanks brothers

[PuSHiT89]

concentration curls with the EZ curl bar... don't cheat form at all. go nice and slow, should help

[karmazon]

Genetics

[Pokoritel]

Try doing concentration curls standing or seated I utilize them both. Also, you can do preacher curls with a dumbbell that should really help. Dont go heavy and pick a weight you can do reps of 8-12. Thats what I would do if I had no access to cables.

[HAWK]

Ok....this is the fucking 29383928349 millionth thread on biceps peak. SEARCH, SEARCH, SEARCH...read the rules too, and if you still have questions, PM a Watchman or Henchman to ask, don't start a new thread.

[Bruiser]

I know it's been posted a mllion times but all the info I could find said to use cables, and was just trying to get some new info... sorry for the redundant post guys.

[PuSHiT89]

no worries

[Cstlfx]

dont forget to flex your bicep hard at the peak of the movement, that can help you out some.

[Brute Strength]

concentration curls

[train.eat.supp.sleep]

genetics is a bitch....but try some isolation curls and concentrate and going slow and really squeezin at the top to get a good pump

[king1]

First off i cant believe someone made another thread on this. Your biceps peak is totaly determined by genetics, you will never have peak like arnolds unless you do early on. The shape you have now will probably stay the same. But if you insist on thinking you can change it, all the concentration curls, supinating your wrist as you curl, and flexing supposedly increase bicep peak.

[Narcissist]

Could I get some suggestions and some help here guys? Everyone says cable curls... but I got no way of doing them.

Thanks brothers

GENETICS. that IS your answer. not cable curls. thats the make or break of it. you cannot alter the shape of your own skeletal muscle through a "special exercise"...no matter what other gym rats may tell you. You can increase size, density, thickness, etc... peak shape, NO. good luck bro. my 2 cents.

[Hollow1]

I know it's been posted a mllion times but all the info I could find said to use cables, and was just trying to get some new info... sorry for the redundant post guys.

Genetics play a big part but try concentration curls seated/standing, preacher with ez bar or DB's, spider curls and like HAWK said SEARCH, this one has definitely been done before.

[JB69]

yeah like toni69 said, get the preacher bench and take it over to the cables and then put an EZ bar or straight bar at the bottom and then pick it up walk round and start doing preacher curls, this has really helped my biceps.

[prowrestler]

you cant add " peak " to your biceps. its genetics. peak is the angle that your biceps form, the more acute, the bigger peak. it has to do with how your biceps attach on the bone and how your fibers are alligned. so you cant change or shape a muscle with an exercise. now some people may say " thats not true, i do incline bench for my upper pecs.." thats because your using those muscle fibers more then on a flat bench. you can target a specific head in the muscle and make it grow to try to change its appearance, like doing side db raises for the medial head of the delt. peak is not a different head of the biceps, its an angle. now what u can do is target the inner and outer head of the biceps and the brachialis to blow it up to is full potential. Now there is one thing that will make your peak a little more obviouse. cardio. less fat around the tendons will make your muscle bellies look bigger. as far as peak goes thats about it

[BitterNdThenSome]

ive always used cable concentration curls, they seem to really pump up my bi's the best. the more blood you can force into your bi's the better youll be able to determine their shape.

[lumberjack]

Hey I had better say what the deal is, trying to focus on diet, cardio, but even more so concentrate on seeing improvements in my body, mainly size, trying to get things into proportion, I am really struggling with growth in my bicep area, I think it has grown about half an inch since january, is this normal? For me it is extremely slow, and i am worried that i am not training them correctly, I feel like i am on bicep day, have tried supersetting with other bicep exercises, with tricep exersises, just going heavy, just going super light and getting a very deep burn, I am starting to think about over training, training them more than once a week, was wandering if this was a good idea?
Looking at Bill Grants and Larry Scotts arms is huge motivation, but just doesnt seem to be enough?
Any ideas also on nutrition, things i definetly need in my diet would be real helpful too.
Oh as some of you guys ask I am 22, been lifting about 3 years but probably 1 year serious, recording and planning my workouts etc.
Thanks

Josh

[BrotherInArms]

I'm just echoing everyone's sentiment - GENETICS. How big you get 'em is up to you or 'chemistry'.. Their shape, like every other muscle in your body is based on genes, not additional reps.

[callme47]

The shape of your biceps is based on genetics.

that is true you cant really do much abought it

[theharjmann]

if i read the word GENETICS on this post again im gonna flip! everyone just train biceps. all big biceps look good. everybody's mucles are shaped differently. learn to love how your muscles grow. that will make you wanna train harder for yourself.

peace

[h 3 L L b 0 y]

Hey guys, just a couple questions. Recently when doing my bicep workouts, in my first set of say dumbbell curls i have to stop in like the 3rd set cuz i get a really bad pain in my forearm (differently to that of when i actually work out forearms). Iv tried stopping all direct forearm work as i thought i may be overworking them but its the same.. What do you guys reckon it could be? And also whats the difference between regular seated DB curls and incline DB curls?

[palchod]

First off, people are right. Genes dictate a huge amount regarding peak in biceps. Even the Austrian Oak had two different shaped biceps, in terms of peak. Check out the old photos.
One, if you want to push out the peak, working the brachialis will help a bit. Hammer curls and reverse grip barbell curls.
Two, I tried doing a light and heave day hitting biceps twice a week and saw some good results.
I would do back and bis, and do a light 4-5 sets of high rep work for the biceps, mostly dumbbells. Then on shoulder day I would hit them again, this time in low rep with heavy weight, and more barbells. This stimulated them well, but I keep switching back and forth because I want to avoid overtraining he little bastards, given th amount of stimulations they are already getting on back day, and on chest day, to a certain degree.
Three. Volume, the squat rack is always empty, because everybody is training their fucking biceps into extinction. set after set after set. I even saw a guy saying he doesn't believe in training legs, (WTF!!!!) but that he hits biceps three times a week. Geez. Not saying any of you guys are on this kind of bullshit, but I am sure you can relate. I found cutting back on volume, never doing more than 8 to nine sets helped me grow my biceps.

[Mindaugas]

Recently when doing my bicep workouts, in my first set of say dumbbell curls i have to stop in like the 3rd set cuz i get a really bad pain in my forearm (differently to that of when i actually work out forearms). Iv tried stopping all direct forearm work as i thought i may be overworking them but its the same.. What do you guys reckon it could be?

I have same problem, so before i start working out i take 5 pound dumbels twist my wrists for a minute or so it streches out the forearms ... helps for me

[npeezy]

i've heard/read from a few places that you can train your forearms multiple times per week...just like calves and abs considering that they are being used in practically every workout....right now i am doing wrist curls and reverse barbell preachers after chest/tris and also after shoulders which is 3 days later...i want to throw in hammer curls to my bicep routine which is already 3 sets wide grip barbell curls, 3 sets close grip barbell curls, 4 sets barbell preacher curls and 3 sets incline dumbell curls....would throwing the hammers in place of the incline curls be too much for my forearms? has anyone else heard that you can train them as much as calves and abs?

thanks

[ChandlerXJ]

remeber though, the bigger your forearms look the smaller your biceps look. I had to stop directly training my forearms because they were getting so thick my upper arms needed to catch up!

[npeezy]

remeber though, the bigger your forearms look the smaller your biceps look. I had to stop directly training my forearms because they were getting so thick my upper arms needed to catch up!

i see what youre saying...the overall image of my arm looks bigger, especially in a short sleeve shirt, but the biceps doesnt look as big as before since my forearms are catching up...but is it still okay to train them a few times a week like calves and abs without over training them?

[Mindaugas]

yea it's fine

[npeezy]

yea it's fine

cool..thanks mang

[Polish Prince]

grab a dumbell, maybea 25-30 lb one to start, go to the preacher girl and grip one end of the dumbell with both hands like you are cupping it. do curls like this, it's a real close grip but i will feel the burn and helps get a little more peak