The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Its no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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  1. #1
    Wannabebig Member
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    Bicep peak & Out Bicep workouts please?

    Will you please name some of the top workouts to really building the peak of your bicep and outer bicep..because the inner part of my bicep is nice..but the peak & outer part need some more work ?

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  3. #2
    Westside Bencher Travis Bell's Avatar
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    What have you been doing thus far?


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  4. #3
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    Concentration curls.
    Hammers.
    Reverse.
    Preacher.
    standing barbell curls.
    chin ups.
    cable bicep curl (close grip & wide grip.)
    Incline curls.

    I think thats mostly it really

  5. #4
    SchModerator ZenMonkey's Avatar
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    What kind of routine presents itself today?
    Hit the back button and go to the sticky page.
    Open your mind and listen to what others say,
    And heed the wisdom of the weightlifting sage.
    Sarvamangalam!

  6. #5
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    Quote Originally Posted by workout4life View Post
    Concentration curls.
    Hammers.
    Reverse.
    Preacher.
    standing barbell curls.
    chin ups.
    cable bicep curl (close grip & wide grip.)
    Incline curls.

    I think thats mostly it really
    I dont think you are working your biceps enough

  7. #6
    Senior Member DMedley's Avatar
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    Check out http://www.wannabebig.com/forums/sho...d.php?t=133445 The barbell drag is for focusing on the outer biceps and that helps build the peak as well.

  8. #7
    Thus I Refute Thee !!!! Bodyguard's Avatar
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    Zen made me laugh.
    Age: 18
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    All lifts are raw:

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  9. #8
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    Quote Originally Posted by workout4life View Post
    Will you please name some of the top workouts to really building the peak of your bicep and outer bicep..because the inner part of my bicep is nice..but the peak & outer part need some more work ?
    ^what does that mean exactly?
    post a pic of your bicep , and point out what parts you think are lacking.

  10. #9
    Senior Member RichMcGuire's Avatar
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    Quote Originally Posted by workout4life View Post
    Will you please name some of the top workouts to really building the peak of your bicep and outer bicep..because the inner part of my bicep is nice..but the peak & outer part need some more work ?
    Try flexing the outer part of your bicep during your curl. Also, dont go heavy. Youre better off with the pink dumbells so you can really feel the burn. Do lots of reps everyday. That should help peak your biceps.
    First Bulk pics VS Starting pics, take a look!! http://www.wannabebigforums.com/show...=1#post1616109

    Progress pics of a cut using bodyweight only movements http://www.wannabebig.com/forums/sho...45#post2405745

    Generally, if you read a piece of advice on the internet, assume it's wrong until proven otherwise. This applies especially to "conventional wisdom". -Belial

  11. #10
    Moderator Off Road's Avatar
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    Quote Originally Posted by ZenMonkey View Post
    What kind of routine presents itself today?
    Hit the back button and go to the sticky page.
    Open your mind and listen to what others say,
    And heed the wisdom of the weightlifting sage.
    Awsome advice and I couldn't have said it better myself

    OP, do you think you have enough bicep exercises there? I think you do more work for your biceps than most of us do for our whole upper body combined.
    Last edited by Off Road; 01-29-2010 at 05:11 PM.
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  12. #11
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    Quote Originally Posted by Rugby Dad View Post
    ^what does that mean exactly?
    post a pic of your bicep , and point out what parts you think are lacking.
    And I respond to this, if you flex..the inner part of the bicep (closest to the body) is decent. and the outside near the tricep area is lacking and the peak has like fat or not enough definition on it, idk...

  13. #12
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    Also OFF ROAD, Every one I know says I'm lacking in the bicep area compared to over sized triceps and what not. So I'm trying to even it out and whatever.

  14. #13
    Thus I Refute Thee !!!! Bodyguard's Avatar
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    I believe Off Road is saying you are overworking your biceps. My biceps are pretty damn big and all I do is 1 set of hammer curls, and 1 set of bb curls once a week.
    Last edited by Bodyguard; 01-30-2010 at 05:28 AM.
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  15. #14
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    I have sympathy for people who ask questions like this, but RugbyDad asks a really interesting question.

    Quote Originally Posted by Rugby Dad View Post
    ^what does that mean exactly?
    post a pic of your bicep , and point out what parts you think are lacking.
    I too, have no idea what exactly the problem is. Granted I'm not too into bodybuilding for aesthetics so I've never cared much what the muscles shape is, but if somebody were to post pictures of arms of equivalent sizes and point out the lagging areas I'd be very intrigued. Extra points if you find before and after pictures of people who have changed specific portions of the muscle without gaining overall size.

    I'm willing to bet the differences will be minor and irrelevant.

  16. #15
    Moderator Off Road's Avatar
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    For overall shape of the bicep, I would think your Mom and Dad would have more to do with it than the exercises you choose.
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  17. #16
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    How much do you row, bench, press, squat, and deadlift?
    Add 100 to 200lbs to each of those, do chins and maybe curls once a week, and then come back

  18. #17
    Senior Member Invain's Avatar
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    You can target the different heads of the bicep. I've heard multiple times that close grip straight barbell curls works the inner head more and in effect will help your peak. Something like hammer curls hits the outer head more.
    Best lifts: 615/475/660, Raw w/ Wraps
    http://www.youtube.com/user/invain622002

  19. #18
    Only happy when bulking radioheadhead's Avatar
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    Quote Originally Posted by anothernumber View Post
    how much do you row, bench, press, squat, and deadlift?
    Add 100 to 200lbs to each of those, do chins and maybe curls once a week, and then come back
    +1000
    Height: 6' weight:197
    BF%: ~12%?

    bench: 280 x 1
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    goal: 225 @ < 10% bodyfat

  20. #19
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    Quote Originally Posted by Invain View Post
    You can target the different heads of the bicep. I've heard multiple times that close grip straight barbell curls works the inner head more and in effect will help your peak. Something like hammer curls hits the outer head more.
    In theory this should work because the muscle is made up of two heads, but how much difference does this really make? I know the policy on WBB is to generally kill these debates early but I am actually quite intrigued whether choosing one curl over another and sticking with it for lets say 6 months would make much visible difference. Has this ever occurred? Has anybody done an experiment and gotten two people to use a separate type of curl to measure the observable differences?

  21. #20
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    Quote Originally Posted by drummer View Post
    In theory this should work because the muscle is made up of two heads, but how much difference does this really make? I know the policy on WBB is to generally kill these debates early but I am actually quite intrigued whether choosing one curl over another and sticking with it for lets say 6 months would make much visible difference. Has this ever occurred? Has anybody done an experiment and gotten two people to use a separate type of curl to measure the observable differences?
    If you look at the actual anatomy of the biceps I don't see how you can really target one head over the other. The two heads blend together and have a common attachment on the radius (bone in the forearm). It is this attachment that results in both elbow flexion and supination. The only difference between the two heads is that the long head terminates up into the shoulder joint capsule and glenoid labrum, while the other terminates at the coracoid process of the scapula. The muscle fiber orientation is also the same for both heads. Thus, any variation in the way you do curls (i.e. elbow flexion) isn't going to have a differential effect on the the two heads of the biceps because the action is due to the common insertion on the radius.
    If you're talking about the flexor compartment of the upper arm in general, then you might be able alter the proportions slightly by trying to emphasize the brachialis vs. the biceps or vice versa.

  22. #21
    Senior Member Invain's Avatar
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    Quote Originally Posted by Sean S View Post
    If you look at the actual anatomy of the biceps I don't see how you can really target one head over the other. The two heads blend together and have a common attachment on the radius (bone in the forearm). It is this attachment that results in both elbow flexion and supination. The only difference between the two heads is that the long head terminates up into the shoulder joint capsule and glenoid labrum, while the other terminates at the coracoid process of the scapula. The muscle fiber orientation is also the same for both heads. Thus, any variation in the way you do curls (i.e. elbow flexion) isn't going to have a differential effect on the the two heads of the biceps because the action is due to the common insertion on the radius.
    If you're talking about the flexor compartment of the upper arm in general, then you might be able alter the proportions slightly by trying to emphasize the brachialis vs. the biceps or vice versa.
    I can definitely feel/tell a different depending on which way I have my hands positioned/wrists angled. I'm not going to debate this stuff with you guys. I've been lifting long enough/experimenting to know it makes a difference based on the results I've gotten.
    Best lifts: 615/475/660, Raw w/ Wraps
    http://www.youtube.com/user/invain622002

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