Biceps Peak / Back Thickness Help!!!

[Chinadark]

I need help with biceps peak. Right now I am at 5'10 230 winter bulking trying to get to 240. Wasnt allowed by the wife to take the shirt off but you can still see the arms though. I was at 207 at 9% bodyfat when starting to bulk. Even then I had no peak. I had Great Abs good tri's nice trap definition.. legs....but NO BICEPS!!!

Is it a genetic thing Im going to have to accept? I have heard from many individuals that isolation movements cant bring out peak....I tried that...nothing..... Ive been at this for 5 years now and never worried about it until people started asking if I play football or compete. BBing was always just fun. But now I would like to really look the part.

If any of you know any little tips to bring out more thickness in the back as well that will be great. My width is not great but ok, but i dont want to continue to disappear from side views. Youll see in the pics.

I think im big enough to look the Football part maybe not, but I would like a Bodybuilders look. (dont we all Thanks for the critiques and the help.....
-Dark

[woofman81]

Yeah bicep peak is pretty much genetic. Sucks I know. Train your biceps like hell and I promise you, they will NEVER look like Ronnie Colemans unfortunately.

What you can do is make the biceps "larger" which will improve the overall look of your arms.

[sobeit23]

idk man it must be genetic if you been at it for 5 years...where are your eyes in the last pic?

[Chinadark]

sobeit23 idk man it must be genetic if you been at it for 5 years...where are your eyes in the last pic?


I colored the eyes out bro.......


In 5 years went from 164 to 230. Genetically I think I can gain size. But, Genetics the hard reality of this game. Genetics plays so mush into this thing. Are there any good bodybuilders without peak. Cause if I ever get good enough to compete Im going to have to err on the side of size.

-Dark

[crystallinentity]

You may not have peak but youre still huge. Why wouldnt your wife let you take your shirt off for the pics?

[Chinadark]

Jernasty You may not have peak but youre still huge. Why wouldnt your wife let you take your shirt off for the pics?

Women....I cant explain them all I know is that I dont argue where I lay me head at night. She feels like "all BBing is done to show off, and the whole thing is narcissistic". And she dont want me "parading my body online, where people can mess with my photos and were women may be inticed to contact me on the low".

I told her this site aint about that but hey, at least she compromised enough to let me at least post what I did. Enough about that, do you have any exercises for mid-back thickness?

-Dark

[crystallinentity]

Originally Posted by Chinadark

Enough about that, do you have any exercises for mid-back thickness?

-Dark

Barbell rows are good for thickness, have you ever done those? You can also try close grip lat pulldowns or close grip pull ups/chins if you can do them.

[spot_skater]

Dead lifts and rack pulls will really build thickness in your back. Thickness is mostly an erector/mid-back/trapezius development issue, IMO. If you don't dead or don't like them, then seriously consider rack pulls from a little bit below the knee, because they will blow up your back, regarding thickness.

And a bicep peak is genetic, man. I have long biceps too, with no peak, and it kinda sucks, but it is what it is.

Either way you're a fukking tank so just keep doing what you're doing, and maybe start off your back days with rack pulls/deads and then move on from there.

Best of luck.

[booyaolian]

Originally Posted by Chinadark

I need help with biceps peak. Right now I am at 5'10 230 winter bulking trying to get to 240. Wasnt allowed by the wife to take the shirt off but you can still see the arms though. I was at 207 at 9% bodyfat when starting to bulk. Even then I had no peak. I had Great Abs good tri's nice trap definition.. legs....but NO BICEPS!!!

Is it a genetic thing Im going to have to accept? I have heard from many individuals that isolation movements cant bring out peak....I tried that...nothing..... Ive been at this for 5 years now and never worried about it until people started asking if I play football or compete. BBing was always just fun. But now I would like to really look the part.

If any of you know any little tips to bring out more thickness in the back as well that will be great. My width is not great but ok, but i dont want to continue to disappear from side views. Youll see in the pics.

I think im big enough to look the Football part maybe not, but I would like a Bodybuilders look. (dont we all Thanks for the critiques and the help.....
-Dark

what's up with your eyes in the 3rd pics man....

[Chinadark]

The eyes are colored out bro.....i should have blacked out the whole face but I thought that made me look a little different....

I appreciate all of your feedback thus far.....



-Dark

[Chinadark]

Spot skater

I have done the rack pulls and i just have a hard time "feeling the muscle on those with heavier weight" and when I lighten up and feel it, it seems that its not enough to get the mass i want. I know i gotta dead, but i think the mass is going to my hams and quads on them, and in addition to my upper traps. its that upper middle portion i need back there you feel me?

Thanks for the comments
-Dark

[T3mpest]

Originally Posted by Chinadark

Spot skater

I have done the rack pulls and i just have a hard time "feeling the muscle on those with heavier weight" and when I lighten up and feel it, it seems that its not enough to get the mass i want. I know i gotta dead, but i think the mass is going to my hams and quads on them, and in addition to my upper traps. its that upper middle portion i need back there you feel me?

Thanks for the comments
-Dark

I'd suggest starting with a weight you can feel and work it up slowly. If you can feel it where you want the muscle on a light weight stick with it. Just keep plugging at the lift and pretty soon you'll be lifting heavy with it AND feeling it where it counts.

[Dlauger]

yeah bi's are mostly genetics, I know something that helps mine to peak better is "one arm hanging hammer dumbbell curls" lol at the name but I have never seen them anywhere I will pm you a description if you want.

[dabiggest]

Dude, you've got good mass. For the peaks, use preacher curls and what I call Larry's. See link: http://forum.bodybuilding.com/showth...2969081&page=2


Your biceps are like mine, peaks are hard to get b/c of long biceps. Sometimes genetics suck, but you can make those biceps look really good and massive, just keep working.

Thickness in the back...always like doing deadlifts and rows. Lat pulls, pullups will make you look wider from side to side.

You're looking good, man! Keep up the work!

[rjodwyer]

Originally Posted by Chinadark

I told her this site aint about that but hey, at least she compromised enough to let me at least post what I did. Enough about that, do you have any exercises for mid-back thickness?

-Dark

mid back is your spinal erectors so deadlifts (see pic)



edit: on the peaks subject, it is possible to get the peak even if its not there right away due to a long bi

[Jesse-TheKing]

Concentration-curls-peak-biceps.
Source-Arnold's-encyclopedia.

[Chinadark]

Does anyone know the difference between rack deads and deads from the floor? What I mean is, would it be more effective to continue them from the floor for overall development, or rack em instead to bring up the prob area? Im thinking I should stick with Overall mass while bulking right????

Eventhough It may be a prob area for me, I was always told dont do isolation type movements while bulking, and stick with the basics. Does this philosophy stick with any of you all..???

And thanks for all the info and support!!!!

[ThomasH]

Your huge man good job! Defiantly look like a football player

[whatkey]

I heard preachers work the peaks pretty well, specifically the bottom of the motion. Just make sure you are going down until your arms are straight and then pull it back up. I have also noticed pullups and t-bar rows hit the bi's pretty hard too, no idea about the peaks though.

[leppa]

if your cut down your peak is going to be better

[Chinadark]

Thanks for all the replies. Ill keep at it. Im not going to quit and based on suggestions, if They dont come in when i diet down maybe I can just continue to make them larger. I do have about 20-25 pounds to lose before I am back to my lean bodyweight goal and this bulk has been very effective. I cant wait to fully see everything undeneath. I will continue to post and will definitely have a diet log up and running, in preparation for The flex wheeler show this summer. I am going to enter into the novice class god willing....and after god, wife willing as well

[Chinadark]

Originally Posted by leppa

if your cut down your peak is going to be better

I feel you on that....but like I said at the start of the thread bro even when i was down @ 207 w/9%bf I had no peak. And before that while in the military my serratus and six pack where fully developed and in, (intense cardio in Air Assault School) and I had no peak...My Bi's get thick but not with the shape that some guys way smaller than me have you know....

Ive actually got arms tommorow so ill just have to work harder and make em as big as possible......

Also to all, I realize now that I should not have posted a photo of me now. It is hard to discern anyones true shape during a bulk. When Comp time comes I will post a dieted down version to give you all a better undestanding of what im talking about.

Thanks for the comments

[Chinadark]

Originally Posted by ThomasH

Your huge man good job! Defiantly look like a football player

Thanks Man, Almost to my Goal weight of 240 before I come back down to a Lean and mean 215!

BTW didnt mean for that sentence to have the corny rhyme effect

[leppa]

Originally Posted by Chinadark

I feel you on that....but like I said at the start of the thread bro even when i was down @ 207 w/9%bf I had no peak. And before that while in the military my serratus and six pack where fully developed and in, (intense cardio in Air Assault School) and I had no peak...My Bi's get thick but not with the shape that some guys way smaller than me have you know....

Ive actually got arms tommorow so ill just have to work harder and make em as big as possible......

Also to all, I realize now that I should not have posted a photo of me now. It is hard to discern anyones true shape during a bulk. When Comp time comes I will post a dieted down version to give you all a better undestanding of what im talking about.

Thanks for the comments

sorry, i didnt really read all of your post, but look at levrone, he didnt have much peak, but he did have some beastly arms that i would kill for

[blinked]

u lookin huge dude! gratz

[dn27]

- rack deads will work more of your back and will hit your traps hard.

- Try one armed rows. Fuller ROM will let you hit your back harder.

- Also try one handed variaties of other excersises, like lat pull down.

[microspot]

looking great, you're huge.

[Billster]

Originally Posted by Chinadark

Spot skater

I have done the rack pulls and i just have a hard time "feeling the muscle on those with heavier weight" and when I lighten up and feel it, it seems that its not enough to get the mass i want. I know i gotta dead, but i think the mass is going to my hams and quads on them, and in addition to my upper traps. its that upper middle portion i need back there you feel me?

Thanks for the comments
-Dark

u dun have to feel the muscle to know its working bro

[igohard90]

Good job so far man!

Maybe try doing more reps, with less weight when you work arms, try to get them cut. Thats what I've been doing and it seems to work.

[Chinadark]

Originally Posted by igohard90

Good job so far man!

Maybe try doing more reps, with less weight when you work arms, try to get them cut. Thats what I've been doing and it seems to work.

Yeah I see you have that good peak going.....i just hope that when I cut down The definition is all there like yours....