Look we aren’t going to lie here guys – a big part of building great biceps is having solid genetics. Having said that, you have to work with what you’ve got and there is still a lot you can do to improve your bicep peak.
In terms of exercises, you want to focus on lifts that target the long head of the bicep as that is the part that gives you that nice peak effect.
Fortunately for you, we’ve identified two exercises that do an excellent job targeting the bicep peak!
Grab a bench and set the incline to about 60 degrees.
When sitting on the bench let your arms fall to your sides.
You should notice that the long head of your bicep is stretched out which is the exact effect we are going for.
In terms of weight selection, don’t pick anything too heavy otherwise it will encourage you to move your arms forward in order to help move the weight up.
All this does is take pressure off the bicep peak and put it on the deltoids.
With that said, curl the weights up while keeping the upper part of the arm stable.
If you do this exercise properly you should really feel the pressure on the long head – and you shouldn’t be able to curl the weight you can normally handle.
Preacher curls are an extremely popular exercise to build bicep peaks.
People do them with dumbbells, barbells, EZ-bars, machines, etc.
To build great bicep peaks you don’t need to do a circuit with all of them – just stick to the EZ curl bar.
The bench forces you to keep your upper arms in front of you which really helps isolate the bicep peak.
However, because the arm is not fully stretched this exercise isn’t quite as effective as the incline curl and puts more emphasis on the short head of the bicep.
So you might be wondering why we would choose an exercise that doesn’t target the long head directly.
Well, the short head is right below the long head, so by increasing the size of it you are still boosting the bicep peak.
It might not make the peak look bigger directly, but it forces it upward and increases the size of your overall bicep.
Train both of these exercises in the 8-12 rep range for 3-4 sets each. Focus on form and contracting the bicep – not on lifting as much weight as possible.
If you can really focus on hitting your bicep peak you will be seriously impressed with the results in a few months.
So you want to gain more muscle?
Testosterone is the male hormone responsible for muscle growth.
With higher testosterone levels your body is able to build more muscle faster.
That’s why pro bodybuilders inject themselves with steroids.
To get more testosterone into their system.
That is however unnatural and can be dangerous.
You should aim to increase your natural testosterone production without putting your body at risk.
The most effective way to get more natural testosterone production that is not dangerous is taking in a testosterone boosting supplement.
They are designed to turbocharge your natural testosterone production.
Author: James / Founder of BroScience
I started this site back in 2014 because I was tired of the fitness industry telling guys like me lies.
Getting ripped doesn't have to be so hard... I'm here to give you the truth! The no bullsh*t advice.