[El Pelon]

Hey guys, ive always wanted my bicept split peak, does anyone know any badass workouts to get them?

[GRAVESY079]

genetics and/or on point diet with low bf%

[MikeNYY420]

^ I have the split and it has to do with the short head. do preachers and close grip barbell curls for the short head. And I have 10-12% body fat. It does have to do with genes, but you can still get it.

[Rockstr31]

definitely a bf% thing, if you get low enough then i can almost guarantee you will be able to see that split look, i think your referring to a visual seperation between the long head and short head of the biceps. assuming you have trained your bi's enough, meaning you have the mass.

[KM]

Both heads are contracted through a normal curl. Emphasis on each head is pointless. They will come in time.

[Tripower]

Assuming you have developed a suffiecient peak, it is definately a bodyfat issue....genetics will determine the individual size and prominance of various heads, regardless of training.

[MikeNYY420]

Originally Posted by KM

Both heads are contracted through a normal curl. Emphasis on each head is pointless. They will come in time.

Normal grip curls recruit the short head more than the long head. I think if you want to etch out a specific head it'd be beneficial to work specificly that head. Like with triceps training mainly the long head.

[KM]

Originally Posted by MikeNYY420

Normal grip curls recruit the short head more than the long head. I think if you want to etch out a specific head it'd be beneficial to work specificly that head. Like with triceps training mainly the long head.

true bro, I just have a varying opinion on this, which is:

Both heads are recruited during an isolation curl. Grips can shift this but not as much as you would think. The more dramatic the grip the more the load can be placed on the brachialis (sp). However, having a "peak" is mostly genetically determined upon its insertion point; people with a medium-high insertion point usually develop a peak, others don't.

Either way, your biceps will be recruited when elbow flexion is necessary. So that being rowing/pulling exercises, should pressing (minimal), etc. will do this.

Something as simple as the biceps shouldn't have a complex routine, and varrying grips is too much thought.

[MikeNYY420]

Yup that makes sense, I agree.

[airborne man]

On biceps day, I usually do like 12-15 sets until my biceps are dead

Is it a bad thing?

[KM]

Originally Posted by airborne man

On biceps day, I usually do like 12-15 sets until my biceps are dead

Is it a bad thing?

Dude lol, your arms will probably get smaller by doing that.

2-6 sets is all that is necessary. It's okay, we all do that when we first start training, I did the same thing a year ago

[airborne man]

Yeah but I feel like I do more