Bicep "peaks" how to get them?

[catman2005]

Hello all,

this is a great message board, I read it daily during my spare time! I just turned 40 last week, but i feel good! been back in the gym for three months now after about a 15 year "break" I have lost 20 lbs in the last three months and have been counting calories strictly. I am currently 187 lbs, 15.5 bicep, 12 forearm, 42 chest, 34 waist, 23 thigh. I wanna drop my weight down to 180 and then bulk up with some quility food for 8 weeks. I want to devolope those tiny little "peaks" on top of my bi's, Does anybody now how this is acomplished? is there a certain exercise? another question I would like to ask you people is... How to figure out you calorie consumption to gain muscle and not fat? or does it just depend on the food you eat?

Thanks to everyone here for sharing all your minds in this great hobby of ours!!

My Regards, and good luck to all.

Darrell

[rick65]

this has to do with inherent muscle shape. low body fat and single arm isolation bicep movement may enhance the "peak" but bicep shape is already there. look are arnold one arm had a higher peak than the other.

[fire]

this has to do with inherent muscle shape. low body fat and single arm isolation bicep movement may enhance the "peak" but bicep shape is already there. look are arnold one arm had a higher peak than the other.


I agree with this post. Peak is determined by an individuals genetics. Where the biceps attach to the Humerous. Higher up the humerous a better peak. Look at Larry Scott for example. (Inventor of the Preacher Curl;Scott curl), he had monster arms but lacked that Arnold Peak we all wish for. This is similar to Calves as well. I for one have HIGH calves. No matter how many calf raises etc I do I'll never be able to longate those calves to become longer and thicker because my calves attach higer up on the bone. You look at someone again like Tom Platz, with monster legs and calves and his calves go all the way down to his ankles. That could never happen for me and he could never develop the same quality of heart shaped calves that I have. All genetics. So in closing, hit the arms hard and your natural peak will come. PS Don't forget to do hammers. Many trainers tend to forget to train the side of the arm (BRACHIALIS) for example

[Titan1969]

I agree, my arms are "peaky and narrow" because Im tall. A short person generally has more thickness and width. I used a variety of exercises but they have not changed my arm build, just the size.

[Defiant1]

I agree with this post. Peak is determined by an individuals genetics. Where the biceps attach to the Humerous. Higher up the humerous a better peak. Look at Larry Scott for example. (Inventor of the Preacher Curl;Scott curl), he had monster arms but lacked that Arnold Peak we all wish for. This is similar to Calves as well. I for one have HIGH calves. No matter how many calf raises etc I do I'll never be able to longate those calves to become longer and thicker because my calves attach higer up on the bone. You look at someone again like Tom Platz, with monster legs and calves and his calves go all the way down to his ankles. That could never happen for me and he could never develop the same quality of heart shaped calves that I have. All genetics. So in closing, hit the arms hard and your natural peak will come. PS Don't forget to do hammers. Many trainers tend to forget to train the side of the arm (BRACHIALIS) for example

Muscle length and developed aspects of muscle are different.

Bicep peak is the development of the upper outer areas of the biceps. Some may get peak from general training, but optimum peak needs to be trained for.

Exercises that provide resistance to the biceps in the fully contracted position are peak developers.

Genetics determines how easy it is for you to develop, but you can change the shape of muscles to some extent. (I thought everyone had seen my links by now!!)

Edit: Larry Scott is a good example of someone who never trained for peak because he thought it was impossible. When he finally began training for it, he changed the shape of his arms.

[catman2005]

thanks all for responding, Can someone answer the second question i had about calorie consumption?????

thanks in advance

[Capt. America]

When doing hammer curls, turn you're hands to the out side as you near the top of the lift and squeeze your bicept. I forget if it's pronate or supinate but it WILL give you some great peaks on your bicepts.

[Sam_I_Am]

Concentrate on a supinated grip (palm up). Do curls with a straight bar, and when using dumbells, keep the palms up. With your arm outstretched, and while looking at your bicep, turn your hand palm facing down. Now turn the palm facing up. See what happens to your bicep? It peaks on the palm up.

Next, do your bicep movements to the full extension. This will lengthen the bicep, which in turn will cause it to bunch up and peak when you flex it.

And keep in mind the bicep is the smallest muscle on the body, and does not need a ton of reps and sets to build it. Hit them heavy, with concentrated movements and good form.

[G.D.]

the genetics but what really worked well for me for good peak developement was preacher curl regular and reversing the pad to where you lean against the incline side and curl on the staight side i did this for about 6 weeks of coarse with other exersises, it really helped!! then sometimes i would finish with concentration curls...if you want to improve on something sometimes it helps to train specifically for that, and give it time 2 weeks wont work!! just some ideas....

[Red Rooster]

I do not feel one can change the shape of their muscle. I do remember an old article in the late 70's by frank zane and he claimed to have added a peak by partion range of motion lifting.

I am very skeptacle of the article and of the ability to change the shape of any muscle in our body. I personally cannot tell you with certainty that it can be done.

Bottom line, keep training..get the muscle larger.

As far as calorie consumption, you need to look up "Basil Metabolic rates" for men your age, cross reference calorie output in relation to exercise and figure out your lean body mass (just figure out your body fat percentage). Those three thing should give you the info you are looking for as it pertains to the amount of food you should eat daily.

Dieting is easy, calories in-to-calories out...Once you figure out your daily calorie expendature you can calculate the amount of food taken in..create calorie deficiet and fat will start coming off....Keep the protein up and eat high biological value(BV) protien (easily digestible protien that is).

In order of protein BV whey is best (iso-whey), egg whites, milk (unless you are lactose intolerent) than animal meats.

Pick up the book by Dan Duchaine "Body Opus"..it will point you in the right direction.

[wannagetbig2001]

Catman - to answer your second question "How to figure out you calorie consumption to gain muscle and not fat? "

- it definately depends on the food you eat!.. I've been going to http://www.fitday.com to keep track of my foods - calories/protein/fat/bodyweight - so I know if I'm going in the right direction - take a look at it see if this will help.