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  • 1 Post By Ness
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  #1 (permalink)  
Old 10-05-2012, 04:27 PM
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How to build outer bicep head?

I saw a pic today of Ronnie and I was just amazed by how his outer bicep head peaked so high over the inner head.

So I have zero peak. How do I make my outer bicep head work? I notice the only time I even feel mine work is when I am at the top of a bicep curl and I squeeze. Otherwise I am certain my inner bicep head does all the work.

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Old 10-05-2012, 04:34 PM
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You need different genetics.
Tom likes this.
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Old 10-05-2012, 05:00 PM
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yes.....genes. coleman would have the same arms no matter what type of curls he performed.
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Old 10-05-2012, 05:08 PM
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Genetics is it. Some guys are full, others more peaked.
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Old 10-05-2012, 06:12 PM
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What do you currently do for bi's
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Old 10-05-2012, 06:25 PM
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Do cambered bar or straight bar curls with your grip closer than shoulder width. Get your hands as close as you comfortably can and this should force much of the stress of the movement on to the outer head of the bicep. I've used this technique quite successfully to bring up that area as it used to be a weakness for me as well. Good luck
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Old 10-05-2012, 07:01 PM
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Quote:
Originally Posted by Ness View Post
You need different genetics.
This is probably the correct answer.
I doubt I will ever build a peak but the outer bi is much smaller than the inner, I would like to at least even it out a bit.




Quote:
Originally Posted by magnus82 View Post
What do you currently do for bi's
I do a lot of ezbar wider grip curls, db curls, hammers and reverse curls. I don't do any close grip curling...

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Old 10-05-2012, 07:03 PM
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Lightbulb

Quote:
Originally Posted by jack of all View Post
I saw a pic today of Ronnie and I was just amazed by how his outer bicep head peaked so high over the inner head.

So I have zero peak. How do I make my outer bicep head work? I notice the only time I even feel mine work is when I am at the top of a bicep curl and I squeeze. Otherwise I am certain my inner bicep head does all the work.

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As many have already mentioned,,,alot of its your own personal genetics.
Just keep training them hard though.
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Old 10-05-2012, 07:55 PM
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Any time the elbow is behind the plane of the body, it will place more stress on the outer head. Incline DB Curls & Drag Curls are a good place to start.
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Old 10-05-2012, 08:04 PM
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I noticed more peak when I ditched my bar curls and typical dumbell curls. I read in in one of Mountain Dogs posts of him saying you got to get freaky with it. Try different movements and see what feels best and works. I found overloading the top of the movement is when I had the best feel. For this i do single arm concentration curls, hand on the wall, leaning over, and curling kind of cross-body. I also do chin-ups varying widths, leaning back slightly, 30second positive and negatives concentrating only on bi's. Hope this helps.
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Old 10-05-2012, 08:26 PM
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what about selective use of synthol to target outer head and increase peak

your brother in Christ,

Lucky
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Old 10-05-2012, 08:37 PM
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Quote:
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what about selective use of synthol to target outer head and increase peak

your brother in Christ,
Lucky
Is that your secret to those big guns Luckone? I haven't seen many guys over 50 with guns like that!
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Old 10-05-2012, 09:02 PM
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Thanks for the compliment bro, I'll be turning 58 in Dec. Haven't tried synthol yet, but after seeing your results, I'mm giving it serious thought. I'm about 18 3/4" now and the largest I've gotten cold was 19 1/4" about two years ago. Would love to hit 20 inches at least once.

your brother in CHrist,

Lucky
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Old 10-05-2012, 11:04 PM
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Quote:
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what about selective use of synthol to target outer head and increase peak

your brother in Christ,

Lucky
What I was going to say, it worked for me when I did it. Syntherol works very good for small sites like that.
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Old 10-06-2012, 11:42 AM
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DB Preacher Curls
Straight Bar Norrow Grip Curls Standing
Hammer Curls
Finish with Ez Bar Reverse Curls Standing
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