BICEP PEAK DEFINITION

ThorandyThorandy Posts: 11
in Bodybuilding Discussion
Hi guys!
My biceps are my weakest body parts. They lack peak definition. I have been doing all sorts of bicep exercises but still no major improvement. Any suggestion? Thanks for your help!

Comments

  • YatezYatez Posts: 2,745
    High volume, 12-20 rep range, drop sets, eat on a surplus don't just curl, contract the muscle

    btw you can't change the bicep's "peak" and "shape" you can only make it grow bigger, "peak definiton" comes with a low bfat.
  • ThorandyThorandy Posts: 11
    Yatez wrote:
    High volume, 12-20 rep range, drop sets, eat on a surplus don't just curl, contract the muscle

    btw you can't change the bicep's "peak" and "shape" you can only make it grow bigger, "peak definiton" comes with a low bfat.

    Thanks for the info, man! Gonna try this one and update you of any improvement.
  • aloy0511aloy0511 Posts: 948
    how many times do you train bicep per week??
  • ThorandyThorandy Posts: 11
    aloy0511 wrote:
    how many times do you train bicep per week??

    Only once. Should i increase it?
  • YatezYatez Posts: 2,745
    Baka naman kasi hindi ka naka surplus sa pagkain
  • monching11monching11 Posts: 7,273
    sakin ha kung ano na ung biceps mo yan na un. genetics will dictate what your biceps will look like.mapapalaki mo lang yan and ma improve ng onti pero yan na yun.

    train 10-12 reps ,3-4 sets with a weight as heavy that you can do those reps. train them separately sa dedicated day and on other days matatamaan yan sa ibang exercises if you are following the usual bb split.
  • Emman1986Emman1986 Posts: 1,819
    yung recomended, ilang klaseng exercises dapat mga sir? iba ibang katawan, iba ibang response. gusto ko lang talaga malaman din :) may nag broscience kasi sakin na ang nakakapag palaki talaga ng biceps ay ung mga exercises barbell ang gamit ..

    10- 12 reps : Checked
    3-4 sets : Checked
    Exercises for Bi's : ????

    thanks
  • YatezYatez Posts: 2,745
    ^mix of free weights and machines pare parehas lang naman motion ng curling sa grip lang mag kaka-iba (proponated,hammer, reverse) pili ka nalang kung san mo mas nararamdaman yung contraction ng muscle.
  • monching11monching11 Posts: 7,273
    pili ka ng exercises brah basta tatamaan lahat ng "heads" then mix it up from time to time. check mo din kung san ka magrespond ng mas maganda. based sa pic mo brah you're doing great naman kapal ng arms
  • Emman1986Emman1986 Posts: 1,819
    @ sir yates, medyo napaniwala kasi ko nung ng BS sakin kasi ganun palagi ginagwa nya kalaki nga naman ng bicep hehehe hiyang na hiyang sa BB :D sya nga pala sir, may post ako sa journal mo, para kasing gusto ko subukan yun ginagwa mo :)



    @ sir monch, thanks sa compli. pansin ko kasi at alam ko sa sarili ko n napako nako sa routine ko sa bicep.. twing bicep day ko, palaging ez bar curl, barbell curl, hammer DB curl at inclined DB Alt curl nalang hahaha minsan talaga nakakalito pag dami ako nababasa hahaha salamat sa advise :)
  • ThorandyThorandy Posts: 11
    Yatez wrote:
    Baka naman kasi hindi ka naka surplus sa pagkain

    Surplus sa pagkain..... Meaning eating more?
  • aloy0511aloy0511 Posts: 948
    @thorandy

    yep! eating more than your caloric intake, dun ka mag grogrow :)
  • ThorandyThorandy Posts: 11
    aloy0511 wrote:
    @thorandy

    yep! eating more than your caloric intake, dun ka mag grogrow :)

    ok noted! thanks for the advice!
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