Biceps Peak

[growing1]

I've been out of the gym a while but recently making the change for the better and I was wondering about biceps. I'm trying to get the peak back from old times and I always was told and used Hercules curls and spider curls to work on it. Does anyone else have any good routines to help peak the biceps.

Current Bicep Routine:
Seated Preacher Curls 4 sets 10-10-7-7
Incline alternating Curls 3 sets 10 superset with reverse grip preacher curls for each set
Hercules curls 4 sets 10-10-8
Standing strait bar curls 4 sets 10-10-7

I'm getting a great pump from this routine but I don't feel like I'm getting a good squeeze at the top. Any help would be appreciated.

[Stephen73ta]

I tried this for awhile to help me close up my gap between my bicep and elbow.. It made my arms peak like no other! and really built up my forearms..

http://www.larryscott.com/bio/newsletter/97summer_1.cfm

[cerealkiller326]

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.

[bigno5]

Honestly, the only reason I do any sort of curls is so my arms get a little extra pump and I feel big leaving the gym. With that said Most if not all of my bicep work comes from compound moves that incorporate my biceps. The new split Ive been using has just a back/"bicep" day. Basically all my back moves I just add a little bicep isometric hold and feel I get plenty of work in on the biceps.

Just raise the intensity of your pulling exercises and your biceps will grow. Curls are for wimps! lol.

[growing1]

I tried this for awhile to help me close up my gap between my bicep and elbow.. It made my arms peak like no other! and really built up my forearms..

http://www.larryscott.com/bio/newsletter/97summer_1.cfm

I read this an was wondering if he is just doing 6 reps and 4 "burns" for each exercise and stopping at that or do you repeat?

[growing1]

I tried this for awhile to help me close up my gap between my bicep and elbow.. It made my arms peak like no other! and really built up my forearms..

http://www.larryscott.com/bio/newsletter/97summer_1.cfm

I read this an was wondering if he is just doing 6 reps and 4 "burns" for each exercise and stopping at that or do you repeat?

[growing1]

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.

[cerealkiller326]

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.

Then you are like me where I love bi and tris and dedicate good 1-2 hour workout involving those 2 particular body part. I am a strong believer in ATP recovery and like to rest a bit in between while I do abs or whatever.I always always start my bicep with some sort of extended movement such as preacher curls whether its with a barbell or dumbbell, But mainly my bicep like I stated above I alternate both with wide/narrow grip when using barbells and slow tempo when using dumbbells. Reps usually low, and in a pyramid of 8,6,4,8,10. I go as low as 2-3 reps a set, for some reason I don't feel satisfied until get that swollen/pump feeling in my arms, hence I usually finish with a super-set until failure. But it all boils down to form, and quality work out. Hope that helps a bit more.

[scotty51312]

Swap out one excersise with rope curls and be sure to supinate (turn the rope ends out) at the end of the curl for maximum squeeze

[The_Irish_Dave]

Use a straight bar and go from outside to in. Heavy curls with wider grip moving in to a closer grip as you get a bit lighter. I don't mean really close now just in to the smooth. Too far in and you put strain on your wrists. The outer ones will give you overall mass while the inner ones will give you the peak. You can finish off with concentration curls after it if you want but I wouldn't over do it. It's a small muscle group really remember. You can even start off with heavy cheat curls if you want. Yes I am saying go backwards from heavy to light. Try it.

[growing1]

Then you are like me where I love bi and tris and dedicate good 1-2 hour workout involving those 2 particular body part. I am a strong believer in ATP recovery and like to rest a bit in between while I do abs or whatever.I always always start my bicep with some sort of extended movement such as preacher curls whether its with a barbell or dumbbell, But mainly my bicep like I stated above I alternate both with wide/narrow grip when using barbells and slow tempo when using dumbbells. Reps usually low, and in a pyramid of 8,6,4,8,10. I go as low as 2-3 reps a set, for some reason I don't feel satisfied until get that swollen/pump feeling in my arms, hence I usually finish with a super-set until failure. But it all boils down to form, and quality work out. Hope that helps a bit more.

Really? 2-3 reps? I never tried that. I've never gone below 5-6 reps. I always read and was told that staying above 7 for the arms is a must. However lately I've noticed that in the beginning of my routine I'm getting that sweet pump but at the end it has faded and I have to do some strait bar to get it back. I'll try throwing a few more lower reps into my routine and see how that works. I do love training my arms. Probably my most focused and enjoyable days....that is until my chest development gets back to where it was...

[growing1]

Use a straight bar and go from outside to in. Heavy curls with wider grip moving in to a closer grip as you get a bit lighter. I don't mean really close now just in to the smooth. Too far in and you put strain on your wrists. The outer ones will give you overall mass while the inner ones will give you the peak. You can finish off with concentration curls after it if you want but I wouldn't over do it. It's a small muscle group really remember. You can even start off with heavy cheat curls if you want. Yes I am saying go backwards from heavy to light. Try it.

Yeah bro, I'm going to definitely concentrate on the strait bar. Last week I tossed that in at the end of my routine and my bi's were on fire. Thanks for the advice on this. I'll give it a shot.

[The Titan99]

I read this an was wondering if he is just doing 6 reps and 4 "burns" for each exercise and stopping at that or do you repeat?

I read the Larry Scott article and was wondering the same thing. It's kind of unclear...

[growing1]

I read the Larry Scott article and was wondering the same thing. It's kind of unclear...

Yeah it read as though he was only talking about doing one set of each and that's it. Idk but I haven't had a response on that?