Peak contraction for peaked biceps
I’m sure as enthusiastic trainers most of us relish the thought of building big arms or at least conditioning them, but sheer size doesn’t really cut it as bodybuilding is much more about “The Look” rather than “The Mass.”
Conditioning and shape are two very important requisites which contribute greatly to achieving the look that we so desire. This tip focuses on the latter – (the shape) and in this case it’s in relation to the development of our biceps.
Nobody who commits to the iron game pursues flat biceps, the attraction to building big biceps (to a large extent anyway) lies in the resulting peak once the muscles are flexed. It’s actually one of the judging criteria for the compulsory pose – Front Double Biceps!
I respect that to a significant extent this is determined by our genetics, but one of the most fascinating and appealing aspects of bodybuilding is the fact that we can all achieve so much within our genetic boundaries – we can genuinely make a massive difference!
Peak Contraction can apply to all bicep movements, but it’s particularly effective on the more isolating exercises such as “Concentration Curls” and “Front Double Bicep Cable Curls” (using the both top handles on the cable-crossover machine and curling to the side of our heads).
Peak Contraction simply maximises the breakdown of the fibres that are central to the peak of the biceps. To achieve Peak Contraction simply hold and keep the weight still at the moment of optimum contraction for 2-3 seconds. Or in other words – when your biceps are peaking at their highest, simply maintain that squeeze for 2-3 seconds before slowly breathing in again to begin your next rep.
Unfortunately we can all be guilty of rushing through the peak element of our curling, holding it for no more than 0.5 of a second (sometimes less if momentum is used) – this compromises the level of resistance those centralised fibres (that are responsible for the peak) undertake and kind of lets them off lightly.
But by holding the contraction when it’s at its greatest for 2-3 seconds of every rep you’ll be tearing down those same fibres, (you’ll certainly be able to feel the difference deep within the muscles) and as a result you’ll provide so much extra stimulus to that area of the arm.
The body will then place a much higher demand on this element of recovery resulting in larger more powerful centralised fibres which when flexed will provide your biceps with a greater, bigger peak!
So there you go, Peak Contraction for peaked biceps!
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