Bicep curls that promote peak...

golfman

Hi guys,

I remember at school (10 years ago) a lad used to have the freakiest peak in his biceps when contracted. He mentioned it was down to the fact he did his bicep curls in 3 stages:

(Basing a full bicep curl on approx 135 degrees range of movement from fully extended to full contraction)

5 reps of the first 90 degrees
5 reps of the last 45 degrees (the pump)
5 reps of full range of motion (135 deg)

Is there any proof that this works?
Does anyone else do it?
Or was this guy just naturally gifted in having freaky arms?

colman1212

Yeah I do something similar at the end of a workout to kill my arms.
I think they're called 21's. so three sets of 21. 7 reps at each range.

instead of 5's - I do them in 7's.
Yeah I find them very good...

Kev M

golfman wrote: »

Hi guys,

I remember at school (10 years ago) a lad used to have the freakiest peak in his biceps when contracted. He mentioned it was down to the fact he did his bicep curls in 3 stages:

(Basing a full bicep curl on approx 135 degrees range of movement from fully extended to full contraction)

5 reps of the first 90 degrees
5 reps of the last 45 degrees (the pump)
5 reps of full range of motion (135 deg)

Is there any proof that this works?
Does anyone else do it?
Or was this guy just naturally gifted in having freaky arms?

Short biceps heads = high peaks e.g Ronnie Coleman
Long biceps heads = not much peak, but still can be massive e.g Kevin Levrone

It's 99% genetics as to the shape your arms will take on, but isolated movements are known to help build peaks. The double biceps pose with the high cables being one of the best.

slicus ricus

Kev M wrote: »

Short biceps heads = high peaks e.g Ronnie Coleman
Long biceps heads = not much peak, but still can be massive e.g Kevin Levrone

When you say long and short biceps heads, is this related to the length of your humerous bone or is it down to the make up of the actual biceps muscle regardless of humerous length?

Hanley

slicus ricus wrote: »

When you say long and short biceps heads, is this related to the length of your humerous bone or is it down to the make up of the actual biceps muscle regardless of humerous length?

Bicep insertion point. The further away from the elbow it is, the more it "balls up", and the peak looks higher. Even tho the bicep might be smaller.

slicus ricus

I looked up bicep insertion points and found this page on t-nation, which contains pictures to illustrate this.

http://www.t-nation.com/free_online_forum/sports_body_training_performance_bodybuilding/bicep_insertion