Quote Originally Posted by cerealkiller326 View Post
Growning1, the routine you have above is the routine you were previously executing? Also by "peak back from old times" does that mean you want mass and strength? or plain shredded bis?

There is the long head (outer),short head ( inner), and the brachialis. All three are part of your biceps, and pretty much the routine you have above cover those particular area of the bicep. The repetition you have listed is interesting, and also reflects on what "peak back up" ( bigger peak, or to the condition you once were?) is meant. The long head (outer, the one that extends from shoulder to forearm) is responsible for that big peak look. If trying to shed fat off then 10-12 reps is ideal, and for strength and mass 4-8 is typical. I personally create a pyramid after a warm-up, reps: 8,6,4,8,10. The last 2-3 reps should be painfull if not to a point your struggling to finish the last 2-3 reps. I tell my clients that there is just working out and then there is working out with pain, and pain to build. Whatever, but I also vary the grips with close, wide and shoulder width grips. Hope that helped a bit dude.
Old peak i mean mass and size. I used to have pretty large bi's for my stature. When I mean large I mean the muscle development was beautiful. Everyone I knew would ask me how the hell I got them and I just said genetics...lol...the truth is that I would dedicate about 30-40 min a week just for them and leave the gym so swollen that I thought I would pop. I'm just looking to get the shape from the elbow to the bicep head to shorten (thicken) and round off more is all. I couldn't just not dedicate a specific time to them though and only do compounds. I freak'n love bi and tri workouts. I always figured that the stronger my arms are the less fatigued they would be when I was working heavy weight for back and chest. I see where your coming from though. You probably just naturally get size through compound movements but what I'm looking for is something more than just feeling pumped when I leave. No disrespect with what you were saying but I'm sure you know what I mean.