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  1. #1
    Registered User Fitcollegechick's Avatar
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    I want to increase my peak on my biceps. Ideas?

    I have been doing high reps with lower weight and have noticed increased definition. I want to get that extra pop in my arms. Looking for best workouts that would help with this. Any suggestions would help.

    Thanks!
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  2. #2
    the milk king tumtum's Avatar
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    you cannot change the shape of the muscle.. however...

    you have to first add mass to see what that shape is. So just go for overall growth. No particular exercise or rep range will affect peak.. that's all genetics
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  3. #3
    Registered User Fitcollegechick's Avatar
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    Originally Posted by tumtum View Post
    you cannot change the shape of the muscle.. however...

    you have to first add mass to see what that shape is. So just go for overall growth. No particular exercise or rep range will affect peak.. that's all genetics

    Thanks. Best way to add mass for a girl my size?
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  4. #4
    Registered User TakedaShingen's Avatar
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    Originally Posted by Fitcollegechick View Post
    Thanks. Best way to add mass for a girl my size?
    Eat surplus, lift heavy = profit
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  5. #5
    Registered User John1262's Avatar
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  6. #6
    Registered User jbrowniey00's Avatar
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    I found that doing the overhead cable curls to my ear really hits my peaks, and as you come in try and rotate your pinky finger towards your ear to get a stronger contraction. another exercise i found effective was when doing dumbbell curls hold the weigh in your finger tips instead of your palm like in the pic.

    Hope it works for ya. Good Luck
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  7. #7
    Registered User jhulkc's Avatar
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    when you are doing curls, BB or DB, as you curl up keep your wrist locked. your wrist should be facing your chin as they come up to finish the curl and your hands should be as far rolled back as you can, it will hurt and you will definitely feel it.. it puts more stress on just the bicep head and emphasises the stretch a little better on the way down..

    Originally Posted by Fitcollegechick View Post
    I have been doing high reps with lower weight and have noticed increased definition. I want to get that extra pop in my arms. Looking for best workouts that would help with this. Any suggestions would help.

    Thanks!
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  8. #8
    IFPA Pro Sporto1633's Avatar
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    Originally Posted by jbrowniey00 View Post
    I found that doing the overhead cable curls to my ear really hits my peaks, and as you come in try and rotate your pinky finger towards your ear to get a stronger contraction. another exercise i found effective was when doing dumbbell curls hold the weigh in your finger tips instead of your palm like in the pic.

    Hope it works for ya. Good Luck
    Originally Posted by jhulkc View Post
    when you are doing curls, BB or DB, as you curl up keep your wrist locked. your wrist should be facing your chin as they come up to finish the curl and your hands should be as far rolled back as you can, it will hurt and you will definitely feel it.. it puts more stress on just the bicep head and emphasises the stretch a little better on the way down..
    Seriously guys, it just doesn't work that way. You can't build a "peak" on the bicep any more than you can work only "inner" chest by doing close grip...it's simple physics.

    The peak on the bicep is determined genetically by where the inserion is into the elbow. Plain and simple. Hell, take a look at Arnold's bicep shots - one arm had a peak (the one he used in all of his single arm bicep shots) and one arm didn't (much longer bicep head). So, what would your guys' explanation be then, huh? He worked out one arm more than the other?

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  9. #9
    U mad bro??? Milone79's Avatar
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    ^^this!!!!!!!!!
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  10. #10
    NABBA Pro Bodybuilder demonwareltd's Avatar
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    Originally Posted by Sporto1633 View Post
    Seriously guys, it just doesn't work that way. You can't build a "peak" on the bicep any more than you can work only "inner" chest by doing close grip...it's simple physics.

    The peak on the bicep is determined genetically by where the inserion is into the elbow. Plain and simple. Hell, take a look at Arnold's bicep shots - one arm had a peak (the one he used in all of his single arm bicep shots) and one arm didn't (much longer bicep head). So, what would your guys' explanation be then, huh? He worked out one arm more than the other?

    Sporto
    I was going to post an image of someone whacking their forehead with their hand, but this explanation was better
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  11. #11
    Pro Natural Bodybuilder AustrianOakJr's Avatar
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    Tommy already made the comment that needed to be made in regard to peak. There is no such thing as improving your peak. You either have it or you dont. What I wanted to add was in response to the original poster seeing increased definition due to higher rep range. This is another fallacy.....increased "definition" comes from either losing fat to expose the muscle (most likely case) or increasing the overall muscle size so that it "pops" more.
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  12. #12
    growing-muscle.com Ezravdb's Avatar
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    I agree with what Sporto says, but:

    If you haven't, put Reverse Curls 1 time a week in your routine..

    It certainly wouldn't hurt to give your arm more complete development. I

    I've noticed my arms getting fuller with it.
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