Peak on my biceps needed

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mrhtbd

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How do I get a peak on my biceps?
I have trained them hard for years.
They are thick and developed in the lower portion but don't have that magic peak.
A good foundation, but if I finished them they would be most impressive, which is what I want.
Any tips are welcome.
For biceps I do barbell curls, reverse barbell curls, incline and flat bench d-bell curls, preacher curls, rope curls, bent over concentration curls. I go fast, slow, heavy, light, strict, and loose. Just can't get that peak.
What have I missed?
 
genetics !.
If you don't have peaks then you never will .
Sorry

Or synthol and implants will do the trick !
 
bro i have the worst genes for bicep peak in the whole damn world but i actually figured out how to make mine grow while on my last cycle....try doin standing dbell curls 5 sets to failure and on each set b4 u put down the weight on ur last rep immediately go in to hammer curls until failure...then i do concentration curls for 5 sets to failure but i dont rest when i finish both arms, i just immediately start over again...then i do preacher curls for about 5 sets to failure....if u wanna add some "pump" to it-go to the cable crossover machine and let the cable all the way down as far as it will go and do standing curls using the tricep push down bar--i use a light weight on this one just to get more reps and increase blood flow!

what works for me doesnt work for everyone and in my avatar pic i dont have big biceps really but before my last cycle i didnt have biceps at all...lots of growth in 10-12 wks!
i hope this helps u bro
 
Like everyone else is saying the majority of it is genetics.

Theres also a diet issue...if you arnt in that great of shape then even if you did have a peak youre not going to see it
 
mrhtbd said:
How do I get a peak on my biceps?
I have trained them hard for years. They are thick and developed in the lower portion but don't have that magic peak.
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The actual shape or peak is determined entirely by genetics. Arnold had a great peak. Dorian did not. Both had huge thick arms. You can make your arms huge, but if God didn't give you a genetic peak, you cannot build one.
mrhtbd said:
For biceps I do barbell curls, reverse barbell curls, incline and flat bench d-bell curls, preacher curls, rope curls, bent over concentration curls. I go fast, slow, heavy, light, strict, and loose. Just can't get that peak.
What have I missed?
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You missed the boat my friend. The arms are easily overtrained. Try one or two basic exercises for mass, going with heavy weight and low reps. Try the mother of mass builders, the straight bar standing curl, and after a good warmup, do 5x5 or 4x6 with as much weight as strict form will allow. If you cheat on more than the last rep, you are bring too much delt into play. I also like preacher curls and incline dumbbell curls, but pick one or two, and when you reach a sticking point switch to another combination. Hope this helps. ;)
 
Excellent replies. Genetics, no secret exercises, no keys, etc. My peaks are normal, not great, and for 30 years I have did all the so-called "peakers", ie, db and cable concentration curls...both normal style and Arnold style, spider curls, 90 degree preachers, overhead lat-bar curl-downs, incline db curls, etc etc etc.

Genetics.

Now having said that, I do believe there is a couple things you CAN do to help accentuate the peak you DO have. One, being supination of the hands as you curl the db's. This only makes sense, as you are putting the bicep in a more contracted/crimped state at the top of the curl. Two, keep your wrists straight as you curl. You see many guys curling their wrist as they curl, which takes away from biceps action and lets the forearm muscles kick in more.
 
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Dawgpound_Hank said:
One, being supination of the hands as you curl the db's. .
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what does that mean??

Dawgpound_Hank said:
Two, keep your wrists straight as you curl. You see many guys curling their wrist as they curl, which takes away from biceps action and lets the forearm muscles kick in more .
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i have noticed this myself...i seem to be able to feel the muscle contracting more. Ever since i noticed that i started doing them that way ever since....i dont have big biceps but i def make them alot more sore by keeping my wrists straight
 
Supination means as the db's are coming up, you want to deliberately rotate your wrist outwards (left wrist rotate counter-clockwise, right wrist clockwise) at the same time, so at the top of the curl your palms are facing up, pinky finger is high as possible and your thumb low as possible. This contracts/crimps the biceps as much as possible. Goes without saying you should be squeezing your biceps at the top of the curl.
 
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Dawgpound_Hank said:
Supination means as the db's are coming up, you want to deliberately rotate your wrist outwards (left wrist rotate counter-clockwise, right wrist clockwise) at the same time, so at the top of the curl your palms are facing up, pinky finger is high as possible and your thumb low as possible. This contracts/crimps the biceps as much as possible. Goes without saying you should be squeezing your biceps at the top of the curl.
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oh yes! squeezing is a must for me in every lift. thats cool info...i have heard this b4 but never applied it. so would it be better to do preacher curls with an easy bar or straight bar?, as an easy bar would allow ur hands to turn innwards instead of outwards
 
Rocky07 said:
so would it be better to do preacher curls with an easy bar or straight bar?, as an easy bar would allow ur hands to turn innwards instead of outwards
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In a perfect world the straight bar would be better due to it forces your palms UP and hence more contraction of the biceps. However, many must resort to the EZ bar because the straight bar can put alot of pressure on the wrists and cause pain for some (me being one of them).

Keep in mind, supination, keeping wrists straight, using straight bar vs EZ bar, etc etc...all these techniques will NOT build peaks like Arnold haha. :p These are simply techniques that can help maximize the peaks you were already born with. :)
 
Dawgpound_Hank said:
In a perfect world the straight bar would be better due to it forces your palms UP and hence more contraction of the biceps. However, many must resort to the EZ bar because the straight bar can put alot of pressure on the wrists and cause pain for some (me being one of them).

Keep in mind, supination, keeping wrists straight, using straight bar vs EZ bar, etc etc...all these techniques will NOT build peaks like Arnold haha. :p These are simply techniques that can help maximize the peaks you were already born with. :)
Click to expand...

aahhh...i see, i see! so basically im never gonna have biceps that are worth a shit but it doesnt hurt to keep workin them out...? lol i guess im doomed
 
Rocky07 said:
aahhh...i see, i see! so basically im never gonna have biceps that are worth a shit but it doesnt hurt to keep workin them out...? lol i guess im doomed
Click to expand...

You don't truly know what hides directy under your skin untill you bust your ass to find out .
 
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