How did you get your bicep to peak? Hints for other trying to do this!

**GWHH** · 04-03-2010, 10:15 AM

I've got the size I finally want on my arms (for now) 17 inches dead cold. But now I want to get some tall biceps peaks going. What type of exercise, weight levels, number of reps, etc. Did you use to get your bicep built up.

Currently, I am using some this type of exercise, to build size. But i have been doing the same type of exercise off this chart here, but i been doing low reps and high weight in order to gain peak size. And its not really working. This workout chart was orginally desgin to get one lean and add muscle works great for that, the middle set is a superset. My trainer, said try this with low weight and high weight and see what happen. Not much is happening. Any hints, suggestions, etc. Would be great on this subject.

Supersetting on middle set
-Close Grip Bench: 12/10/12
–with E-Z bar Curls: 12/10/12
-Overhead Dumbbell Extention: 12/10/12
–with Incline Curls/ bench at 60 degrees: 12/10/12
-Skullcrushers: 12/10/12
–with Concentration Curls: 12/10/12
- Hammer Curls: 2 sets of 15
-Reverse Grip pushdowns: 2 sets of 15

Thanks All.

**Curt James** · 04-03-2010, 10:38 AM

Originally Posted by GWHH

I've got the size I finally want on my arms (for now) 17 inches dead cold. But now I want to get some tall biceps peaks going. What type of exercise, weight levels, number of reps, etc. Did you use to get your bicep built up.

Currently, I am using some this type of exercise, to build size. But i have been doing the same type of exercise off this chart here, but i been doing low reps and high weight in order to gain peak size. And its not really working. This workout chart was orginally desgin to get one lean and add muscle works great for that, the middle set is a superset. My trainer, said try this with low weight and high weight and see what happen. Not much is happening. Any hints, suggestions, etc. Would be great on this subject.

Supersetting on middle set
-Close Grip Bench: 12/10/12
–with E-Z bar Curls: 12/10/12
-Overhead Dumbbell Extention: 12/10/12
–with Incline Curls/ bench at 60 degrees: 12/10/12
-Skullcrushers: 12/10/12
–with Concentration Curls: 12/10/12
- Hammer Curls: 2 sets of 15
-Reverse Grip pushdowns: 2 sets of 15

Thanks All.

Arnold, if I'm not mistaken, recommended concentration curls for biceps peak, but then even he only had one peaked biceps.

I'll repeat my comment from your other thread, fwiw.

It's a commonly held belief that concentration curls will increase the peak on a person's biceps, however it's also been noted that peak or the shape of an individual muscle is predetermined and that no amount of exercise will turn a flat biceps into a crazy peak.

And, look! I brought along my own endorsement!

Originally Posted by GirlyMuscle

^^x2

Best wishes for success in your peaking efforts. What's your percentage of body fat look like? If you're carrying some added fat then the natural peak you already possess might be being blurred or covered up by that extra layer. If you're already relatively lean then I'm not sure what to suggest.

I can say you're in the right place for experienced advice.

**esplendido** · 04-03-2010, 11:14 AM

You cannot create what you don't already have the potential for. The shape of your biceps at max size is genetically determined. That said...the bigger and more mature your biceps get, the higher the peak (whatever shaped peak you have).

Shorter-armed men usually seem to have potential for higher peaks, Arnold aside. And as much as you might want a peaked arm, real arm size and girth comes from the triceps...much neglected by many bbers. A deep sweep coming from thick tri's make an arm look huge, regardless of biceps peak.

**Baldiewonkanobi** · 04-03-2010, 01:23 PM

Originally Posted by esplendido

A deep sweep coming from thick tri's make an arm look huge, regardless of biceps peak.

Ahmen.

And that is MY dilema. And Lord knows I have been working on this for 58 years!!!

Baldie

**Mac** · 04-03-2010, 01:31 PM

I never did anything special for a peak, it was just there.

I have a high insertion point of the bicep which contributes a lot.

**bodyhard** · 04-03-2010, 02:06 PM

Hate to bust your bubble but either you have it or you don't, there is no other way around it.

I have short biceps with high peaks, I wish I had a longer bicep but it will never happen you can not change what you have.

What you could do is make them bigger.

**HeavyDutyGuy** · 04-03-2010, 02:38 PM

Originally Posted by MacTech

I never did anything special for a peak, it was just there.

I have a high insertion point of the bicep which contributes a lot.

Great peak! and yep. guys with higher insertions tend to get more peak- Robby, Franco, etc, while those with longer muscles dont -Sergio,Scott, Ferrigno. Arnold was a mutant - had some of each...

**Wiry Pyruvity** · 04-03-2010, 02:48 PM

some have argued that a well-developed brachialis muscle will 'raise' the biceps head to add a sort of peak.

**Baldiewonkanobi** · 04-03-2010, 08:33 PM

Mr. No Abs, Boyer Coe, had the most visable split bi of all time...he would show the arms as if they were solid and singular and then *POP* he would split the suckers to the roar of the audience....

http://www.boyercoe.net/

Baldie

**joedemarco** · 04-03-2010, 08:40 PM

Originally Posted by Baldiewonkanobi

Mr. No Abs, Boyer Coe, had the most visable split bi of all time...he would show the arms as if they were solid and singular and then *POP* he would split the suckers to the roar of the audience....

http://www.boyercoe.net/

Baldie

Great split in biceps. You can always improve your own biceps, but in regards to peaks/splits like Boyer or Robby, it's just plain genetics. You either have it or you don't.

**Ninja Loco** · 04-03-2010, 08:45 PM

I did 10 sets of 100 mini, half inch pumps with a 25 pound dumbbell for three months and mine peaked.

**Curt James** · 04-03-2010, 08:50 PM

Originally Posted by HeavyDutyGuy

Great peak! and yep. guys with higher insertions tend to get more peak- Robby, Franco, etc, while those with longer muscles dont -Sergio,Scott, Ferrigno. Arnold was a mutant - had some of each...

Truth.

A flatter huge biceps and a peaked huge biceps!

**Curt James** · 04-03-2010, 08:58 PM

Originally Posted by Baldiewonkanobi

Mr. No Abs, Boyer Coe, had the most visable split bi of all time...he would show the arms as if they were solid and singular and then *POP* he would split the suckers to the roar of the audience....

http://www.boyercoe.net/

Baldie

Showing that Mother Nature can curse and bless the same individual.

Boyer was one I searched images for when I put together the flat versus peaked jpeg. Found Robby's pic and used his image instead. Albert Beckles was another owner of incredibly peaked biceps.

And a discussion of insertions related to peak has to include at least one pic of Sergio Oliva!

**thesamewords** · 04-03-2010, 09:42 PM

Damn curt, that pic of Sergio is awesome, never seen before.

**Curt James** · 04-03-2010, 09:46 PM

That appears in Ellington Darden's original "Nautilus" book. Or that's where I saw it first. Phenomenal. His biceps tendon inserts at his freaking wrist. lol

http://www.alibris.com/search/books/...n,%20Ellington

The cover doesn't appear and I can't be sure which one is the right one, but Darden has a ton of books and they're all worth a look, imo.