Need help on Bicep Peaks, Reps 4 good answers

[floriansaint]

So this girl at work I'm trying to get with (relationshipwise) said her favorite muscles on a guy are biceps and back, I thought it was cool that she atleast said back because that's not that common, usually like abs, pecs, and biceps, but anyways...



What are good workouts to improve your bicep peaks, I know high reps/low weight is for toning, and heavy/low reps is for bulkier, so would I do high reps/low weight? And what workouts will improve peak though? Preacher Curls? close grip chin-ups?





Reps for good answers

[walkinbazooka]

Strong working out to get girls ITT.

[floriansaint]

Strong working out to get girls ITT.

I'm in that weightroom 14 hours a week to better myself, if a girl comes a long that I really like and I'm trying to impress her atleast until we're officially dating, there's nothing wrong with that bro, everyone is human on this site, except maybe bondons, lol

[TrainH.]

well, that's a good reason to lift heavier than ever before (serious).

first off though, it's NOT high reps for toning and low reps for bulk, that's a myth that's been proved wrong. you wanna make them look better, most girls like a more defined back than a stronger/bulkier back, so try eating a bit more and doing more wide-grip pullups, bentover barbell rows, lat pulldowns, cable seated rows, etc.

all of those will also help bicep peaks by the way, because with the back exercise comes the bicep. ^_^

[Jaxxed_Fibraz_]

Muscles can only gets bigger or smaller, you cant shape or alter it as you are discussing, only thing you can do is work on getting them bigger.

[rdrb]

Muscles can only gets bigger or smaller, you cant shape or alter it as you are discussing, only thing you can do is work on getting them bigger.

But what would you suggest??

[TrainH.]

yup, part of the reason why that myth is a myth.

[FinalPlague]

^ true but..

To help the peak

When you do dumbell curls when you curl it up when your at the finished position turn it a little, you should feel it

[jacko16]

Peak is pretty much genetics...Only thing that has helped mine show up better is lower bf% and hammer curls.

[Jeep_Driver]

CURLZ FOR GIRLS!

lol jk brah

[JOSEF RAKICH]

Muscles can only gets bigger or smaller, you cant shape or alter it as you are discussing, only thing you can do is work on getting them bigger.

Lol you serious bro?

Look at some human anatomy. Its something im currently studying as part of my course with ISSA. When tensing the bicep the long-head (outer) actually rises up and sits above the short-head (inner) so therefor the bicep long-head is what causes the bicep "peak" so those wanting a better bicep peak focus more on trainging the bicep long-head instead of the bicep short-head. As a bigger bicep long-head will result in a better bicep "peak"

http://www.conanstevens.com/bodybuil...-training.html

[JOSEF RAKICH]

Peak is pretty much genetics...Only thing that has helped mine show up better is lower bf% and hammer curls.

Yes genetics play a huge role, and yes hammer curls also as they target the bicep long-head which is the part of the bicep that actually causes the "peak"

[Mickles]

Gain weight and your arms will get bigger.

[AFXC1]

Change up your routine, try reverse curls, one armed preacher hammer curls, double cable curls.............but you should also do other movements, hang power cleans, lat raises, etc!

[floriansaint]

Lol you serious bro?

Look at some human anatomy. Its something im currently studying as part of my course with ISSA. When tensing the bicep the long-head (outer) actually rises up and sits above the short-head (inner) so therefor the bicep long-head is what causes the bicep "peak" so those wanting a better bicep peak focus more on trainging the bicep long-head instead of the bicep short-head. As a bigger bicep long-head will result in a better bicep "peak"

http://www.conanstevens.com/bodybuil...-training.html

DUDE haha, I remember having done some research on that back when I first starting lifting and I totally forgot, thanks dude, seriously what I wanted to hear

[JOSEF RAKICH]

DUDE haha, I remember having done some research on that back when I first starting lifting and I totally forgot, thanks dude, seriously what I wanted to hear

No problem!

[Chaosvash]

Lol you serious bro?

Look at some human anatomy. Its something im currently studying as part of my course with ISSA. When tensing the bicep the long-head (outer) actually rises up and sits above the short-head (inner) so therefor the bicep long-head is what causes the bicep "peak" so those wanting a better bicep peak focus more on trainging the bicep long-head instead of the bicep short-head. As a bigger bicep long-head will result in a better bicep "peak"

http://www.conanstevens.com/bodybuil...-training.html

Wtf are you talking about? Getting the long-head bigger to have a better peak is not "altering" or "shaping/toning" it, next time you want to give us a lesson on anatomy I suggest you understand what you read first, you can't "tone" or "shape" a muscle, it can only get bigger or smaller.

[Fire_mesiah]

lol train your tricep more than the bicep, as the tricep is bigger than the bicep, the bigger your arm will be and girls dont usually know that the tricep is bigger than the bicep and that a bigger tricep makes bicep look better so you'll have bigger arms.

[Jaxxed_Fibraz_]

But what would you suggest??

Making them bigger as i already said.

Lol you serious bro?

Look at some human anatomy. Its something im currently studying as part of my course with ISSA. When tensing the bicep the long-head (outer) actually rises up and sits above the short-head (inner) so therefor the bicep long-head is what causes the bicep "peak" so those wanting a better bicep peak focus more on trainging the bicep long-head instead of the bicep short-head. As a bigger bicep long-head will result in a better bicep "peak"

http://www.conanstevens.com/bodybuil...-training.html

Oh lawd fail.

Wtf are you talking about? Getting the long-head bigger to have a better peak is not "altering" or "shaping/toning" it, next time you want to give us a lesson on anatomy I suggest you understand what you read first, you can't "tone" or "shape" a muscle, it can only get bigger or smaller.

Lol this, teen section ftl.

[CharH06]

Lol you serious bro?

Look at some human anatomy. Its something im currently studying as part of my course with ISSA. When tensing the bicep the long-head (outer) actually rises up and sits above the short-head (inner) so therefor the bicep long-head is what causes the bicep "peak" so those wanting a better bicep peak focus more on trainging the bicep long-head instead of the bicep short-head. As a bigger bicep long-head will result in a better bicep "peak"

http://www.conanstevens.com/bodybuil...-training.html

[josh_hill]

10/12 reps, high weight, curls and ****

[Source2006]

Incline biceps curls did wonders for my peak.

[Johnbodybuilder]

Lol you serious bro?

Look at some human anatomy. Its something im currently studying as part of my course with ISSA. When tensing the bicep the long-head (outer) actually rises up and sits above the short-head (inner) so therefor the bicep long-head is what causes the bicep "peak" so those wanting a better bicep peak focus more on trainging the bicep long-head instead of the bicep short-head. As a bigger bicep long-head will result in a better bicep "peak"

http://www.conanstevens.com/bodybuil...-training.html

and guess what, you either have the peak or you dont. Look at dorian yates, if it was that simple he would have peaked biceps.

[JOSEF RAKICH]

READ THE ENTIRE POST

Quoted by the OP

What are good workouts to improve your bicep peaks

Wtf are you talking about? Getting the long-head bigger to have a better peak is not "altering" or "shaping/toning" it, next time you want to give us a lesson on anatomy I suggest you understand what you read first, you can't "tone" or "shape" a muscle, it can only get bigger or smaller.

Ok where abouts in my post did i mention anything about "altering" or "shaping/toning" i mentioned that training the long-head of the bicep will give you a better bicep peak. Which is correct. And wtf are you on about toning for i never mentioned "toning" and do you even know the definition of toning?

You say you can only make a muscle bigger or smaller. What i said was you can train the biceps long-head to make it bigger as it will result in a better bicep peak as the long head rises above the short-head when tensing. If you diddnt know the bicep is made up of two heads. Focus more on training the bicep lon-head and you will get a better bicep peak. Its not rocket science

Strong noob. Take a read of this:

Regional Muscle Hypertrophy
How to get your biceps to peak…and other notions of muscle hypertrophy
Jose Antonio, Ph.D., CSCS, FACSM

http://www.joseantoniophd.com/websit...cles.php?id=17

And anyway about "shaping" a muscle it is actually possible to some degree.

The idea that you can induce regional adaptations in muscle is not new. However, scientific evidence supporting such a notion is relatively new! Don?t get me wrong. You and I are not going to do preacher curls ?till we?re blue in the face and get a peak like Flex Wheeler. Sure genetics plays a role. However, within our own limits, we can shape our muscles to look different. We in essence have our own Olympic Gold medal or Olympia-like performances just waiting to be tapped.

Recent studys show that is is now possible to emphasize different areas of a muscle, even though the entire muscle contracts the stress is not applyed evenly. If this was true then what is the purpose of performing bench press compared to dumbell flys, they both work the excact same according to you.

For example it is possible to work the "inner" chest or "upper/lower" abs which results in "shaping" the muscle differently.

Now yes i know there is no inner/outer chest and that there is only a upper/lower chest, BUT you can train the inner part of your chest by preforming certin exercises which rip more muscle firbes towards the centre of your chest. Even though the whole muscle is contracting the stress is not applyed evenly. Now you cant completly isolate the area but you can emphasize the stress placed unpon a certian area.

Studys show that Muscle fibres DO NOT span the entire length of a muscle, as one single muscle fibre.

Muscle fibers are actually segmented and joined with other muscle fibers/segments to form a long ensemble that will eventually link both attachments together.

Each strip/segment of a muscle fiber is selectively linked to its own set of motor axons. This means that not only are muscle fibers really divided into shorter segments aligned in series, but that each segment has its own source of activation.

Therefore it is possible to train the "inner" chest. by emphasizing that area more.

Also many believe that the rectus abdominus is one muscle (which is correct) that is activated equally when you contract it (which is incorrect!).

A study done at the University of Valencia in Spain compared the average EMG activity of the upper and lower abs during a curl-up and posterior pelvic tilt exercise. They found that it is true that the stomach crunch or curl does elicit greater rectus abdominus activity in the upper abs while doing posterior pelvic tilt exercises hits the lower abs better as long as they?re performed correctly!

http://www.joseantoniophd.com/websit...cles.php?id=17

So basically for the upper abs, curl-ups or crunches are best and for the lower abs, posterior pelvic tilt exercises will place more stress on the lower region of the abs. Even though all abs are contracting, the stress is not applyed evenly. Therefore resulting in "shaping" the muscle to some degree is possible.

Still dont belive me?

These refrences are not scientific, but i thought i should still post away as its related in "shaping" the muscle. But at the end of the day f'k science even though it disproves you to be incorrect. I still go by this quote:

"You want science and studies? F'k you. I've got scars, blood and vomit."

Now this quote deffently applys to the people i am about to list below, now you want to tell me that you two dwebs know more than the following people listed below? How long have you two been training 16-18 months maximum? lol.

Just mentioning some other people who belive in targeting inner chest or upper/lower abs etc etc. . . Even though the whole muscle is contracting the stress is applyed differently depending on exercise and even ROM, therefore it is possible to rip more muscle fibres towards the inner section of the chest or the upper region of the abs instead of the lower, which in that case would be targeting the inner or upper abs. Even though the whole muscle is working you can emphasize the stress to certian areas.

First off i would like to mention Charles Glass.

Charles Glass is knowen of the worlds top bodybuilding trainers. "world class trainer of the pros" He has starred in several episodes of The Fit Show, and has trained many of the top IFBB professionals also top basket ball teams famous actors. He trains anyone and everyone. This guy is knowen as "top dog" in the industry of personal training and i doubt there is anyone here who knows more than Charles. He himself is also a IFBB pro bodybuilder placed 4th in the 1995 Olympia and a World Masters Champion. Plus not to mention he can back flip on stage.

Anyway just listen to what Charles talks about in his videos or what he writes plenty of upper/lower ab training. And also alot of inner chest training. For example him and Bob Cicherillo Also another IFBB pro bodybuilder in one of there training videos done together Charles mentions about that the Sybex Flyes are a great "inner chest" exercise.

http://www.bodybuilding.com/fun/glasscut3.htm

Now are you telling me Charles dosent know what he is on about?

Secoundly i would like to mention Ronnie Coleman pretty sure everyone knows who he is.

Listen to what he says about training biceps and preforming EZ bar 21's he says that the top part of the exercise hits the upper bicep and the lower part of the exercise hits the lower bicep. But there is no upper/lower bicep right? Only a inner and outer bicep (long-head and short-head) which is correct! but preforming this exercise with a certin ROM it ripps more muscle firbes towards the upper or lower bicep depending on what stage of the exercise you are preforming. Just like many people believe that the rectus abdominus is one muscle (which is correct) and that it is activated equally when you contract it (which is incorrect!) So even though the entire bicep is contracting, depending on the ROM the stress is not applyed evenly thats why Ronnie Coleman clearly states that its working the top section or the lower section of the bicep through the different ROM that he is performing.

Here is a video of Ronnie Coleman talking about upper and lower bicep. (1:20+)



Thirdly i would like to mention IFBB pro like Phill Heath Pretty sure everyone knows who he is right? Currently in competing Mr Olympia.

In the Muscle and Fitness magazine [september 29, 2008 - Page 200] There is an interview with Phill the man himself. He clearly stats that he used the ISO press machine and cable cross-overs to fill out his inner chest. He mentions that the key is to squeeze through the entire movement and you can feel it working in the middle chest. He said it has relly helped him with his inner chest development.

But he dosent know anythig either right?

Not to mention alot of other famous pros such as Arnold for example, take a look at what he writes also alot of upper/lower abs.

Belive what you want. Im sure Jaxxed_Fibraz knows more than all the people listed above and has some studys to disprove the ones i posted.

Making them bigger as i already said.

Oh lawd fail.


Lol this, teen section ftl.

Lol at your fail, you dont even think its possible to emphasize the biceps long-head more than the short-head. In that case whats the point in perfirming wide grip barbell curls compared to hammer curls is they all result in the same outcome?

Stong noob performing hammer curls places more stress on the biceps long-head which will result in a bigger long-head which will then result in a better bicep "peak" which is exctally what the OP is asking for. Seriously go learn some anatomy you actually dont know **** to be honnest espically if you diddnt know that the bicep lon-head is what creates the "peak" lol. Strong fail for you.

For example take a look at this guys bicep, you can clearly see the seperations between the short-head and the long-head, as the long-head rises up above the short-head. So train the long-head more and you will result in a better bicep "peak"



Take a read of this:

http://www.conanstevens.com/bodybuil...-training.html

Seriously if you couldent emphasize the two different heads of the bicep why do people perform different bicep exercises? hrmmm?

Your a joke. Seriously.

[JOSEF RAKICH]

Cliffs: Jaxxed Fibraz is a joke, and that other guy cant even remember his name.

[pimpinballer]

Genetics. All you can do is get your bi bigger and cut by bulking and cutting.

[JOSEF RAKICH]

Genetics. All you can do is get your bi bigger and cut by bulking and cutting.

Yes like i mentiond genetics play a huge role. First off i would like to say that no, cutting will not result in getting you a bigger bicep, but im guessing you alredy knew this and was just a typo, if not seriously you need to leave.

EDIT: My mistake i diddnt see you mention "cut" ignore the above ^^^

Secoundly yes getting the bicep bigger is correct pretty much what im saying, but the bicep is made up of two different muscle heads the bicep long-head (outer) and the bicep short-head (inner) If you diddnt know this like i said before you need to leave.



Now if one was to perform exercises that put more stress on the biceps long-head for example close grip barbell curls this would result in a bigger bicep long-head which would give the bicep a better "peak" as its the long-head that rises up above the short head which is the cause of the "peak" effect. Look it up on some human anatomy and you will find out for your self that is is the bicep long-head that sits higher than the short-head when flexing. Therefore the long-head is responsible for causing the "peak".

The biceps brachii is a stronger elbow flexor when the radioulnar joint (forearm) is supinated. The biceps brachii is a stronger forearm supinator when the elbow is flexed.

During elbow flexion, motor units in the lateral portion of the long head of the biceps are preferentially activated, whereas during forearm rotation, motor units in the medial portion are preferentially activated (Ter Harr Romeny, et al. 1984).

During a dynamic elbow flexion, the biceps is more readily activated than the brachialis. Alternatively, the brachialis becomes more readily activated during isometric elbow flexion. (Tax et al., 1989)

The triarticulate biceps brachii muscles, particularly the short head [2 ] enters passive insufficiency through the completion of elbow extension when the shoulders are more extended or through the completion of shoulder extension when the elbows are more extended. The triarticulate biceps brachii muscles, particularly the short head [2 ] enters active insufficiency through the completion of elbow flexion when the shoulders are more flexed (brachialis becomes more active) or through the completion of shoulder flexion when the elbows are more flexed.

Quoted from Exrx.net the the "muscle and exercise dictionary"

Am i still wrong, do you guys know more than Exrx?

Lol fail.

[Wevans2303]

At the end of the day anyone can post digrams but it is down to genetics.

I do one type of curl which is barbell and I have a decent peak and a freind tries to do everything to get a good peak developing , but he cant, he is not small either.

Just go to the gym and lift some heavy ass weight, if your biceps are huge you wont whine about having a pussy ass peak.

[JOSEF RAKICH]

At the end of the day anyone can post digrams but it is down to genetics.

I do one type of curl which is barbell and I have a decent peak and a freind tries to do everything to get a good peak developing , but he cant, he is not small either.

Just go to the gym and lift some heavy ass weight, if your biceps are huge you wont whine about having a pussy ass peak.

Do you guys seriously not read, i mentioned genetics play a huge role in the bicep peak, but it is possible to develope a better peak through the way you train. You people need to learn some human anatomy. Seriously. . .

Regional Muscle Hypertrophy
How to get your biceps to peak?and other notions of muscle hypertrophy
Jose Antonio, Ph.D., CSCS, FACSM

http://www.joseantoniophd.com/websit...cles.php?id=17

And at the end of the day all the OP was asking was how to develop a better peak, which is exctally what i told him.

[CharH06]

Wow Josef wanted to prove he was right on the internet so much that he took 5 hours to post all this stuff. Good stuff. U win the interwebz.



(srs)