Obtaining a Peak in Your Biceps

I often get questions from bodybuilders regarding training techniques. Here is one of the better questions I've received regarding biceps training.

Question: I work my biceps constantly. They are getting bigger but I can't seem to get that peak on them that I see on other bodybuilders. What do you suggest I do?
Eric B.
Peoria, IL



Hi Eric. Unfortunately, a large part of a great bicep peak is the way your muscle is shaped at birth. In other words, it's part of your genetic makeup. However, you can improve if you regularly perform several peak contraction movements like concentration curls and Preacher or Scott curls. Remember to squeeze or flex your biceps at the top of the movement. Try that for your next few biceps workouts and over a few month's time you should notice an improvement.

My Favorite Giant Set Routine for Biceps and Triceps

One of my favorite giant set routines…

Out of any body part or muscle group I really love doing giant sets when I am training arms. You recover much quicker between sets as the biceps and triceps are relatively small muscles and you can really increase the intensity for a maximum pump once you get the hang of it. Here’s one of my favorite routines which has minor variations to avoid monotony and stagnation. Use weights or resistance which you can perform the following repetitions:

* Standing Barbell Biceps Curls: 8 – 10 reps
* Triceps Pushdowns: 8 - 12 reps
* Seated Dumbbell Curls: 6 - 10 reps
* Skull Crushers (lying triceps eye raises): 8 – 12 reps
* Preacher Curls: 8 – 12 reps
* One Arm Triceps Extensions: 8 -12 reps.

As you see I alternate bi's and tri's I perform four circuits of this for a total of 24 sets (12 for biceps and 12 for triceps) in around 30 minutes! I love it because of the intensity you can obtain along with the short workout time! However I usually do this about 1 out of every 3 - 4 times I do arms so the routine remains fresh which translates to higher intensity and more muscle growth. There you have it, the benefits of giant sets. They can really give you a lift when your arm workout routine needs a boost.

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