Biceps
dstromley1
Posts: 165
What are your arm routines like? ive noticed my bis are lagging a little behind everything else, Especialy my peak. Ik its mostly genetics but what can I do to target the long head a little more Besides hammers and incline db curls
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Replies
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I believe that for better peaks you have to target the brachialis. Along with hammer curls, you can try reverse grip curls (will hit your forearms as well) and Zottman curls. With reverse grip curls, squeeze at the top and make sure not to flare the elbows. If you can't keep your elbows tight at your sides it usually means you have weak brachialis and should bring the weight down.0
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havent hit reverse grip for a long time, will have to rotate them in for a while and see what happens0
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For bicep "peak" if you mean short head, you want to do curling movements with your palms facing downward and arms slightly forward, e.g preacher curls.
For biceps my routine consists of:
x4 drop sets of dumbell curls
x4 sets of seated curls.
x4 sets of preacher curls.
x4 drop sets of hammer curls.0 -
no my short head is massive from doing endless preachers. long head is the outer muscle, short head just helps to push it up but i realized when i took progress pics i have no biceps when u view from behind0
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Which leads me to a follow-up question which is... how many times a week do you train biceps? I know I have read where Arnold commented about being able to train biceps more frequently due to them recovering faster than other muscles... or something like that.0
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i do four heavy sets after my back then three days later do a higher volume arm day.0
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I train my biceps along with triceps on their own day, and they get worked to a lesser extent on push and pull days.0
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I increased frequency and bumped up 2x's to 3x's a week. Sometimes increased volume is all you need.0
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chin-ups, then jumping chin-ups and slow negatives.0
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concentration curls ..... made just for a better bicep peak ...0
