ALPHA MALE ADVANCED WORKOUTS SPECIAL REPORT: SNEAK A BICEPS PEAK!

How did you do with the UPPER CHEST exercises we gave you? Hope you loved them! This week, we want to focus our Report on building better BICEPS PEAKS! Try out these exercises and watch your Biceps Peaks IMPROVE BIG TIME!!!

In our capacities as trainers, we think one of the most common queries in regards to body part troubleshooting is, "How can I get a better peak on my biceps?" And who can blame any aspiring bodybuilder for asking that question? How cool does it look when a bodybuilder hits an arm pose and their biceps literally rise into mountainous knots of gnarly, freakish muscle? The answer is...it looks awesome! However, not everyone can achieve such a dramatic peak on their biceps by simply doing basic curls. The fact that some people develop longer, more football shaped biceps, while others develop shorter, more mountain-like biceps is mostly a matter left up to genetics. But do not fear because there is a way that EVERYONE can create the illusion of having a somewhat more substantial biceps peak! The key lies in bringing about greater development in a little talked about muscle that sits underneath the biceps called the brachialis. In a highly defined bodybuilder, the brac hialis appears as a thick knot of muscle that pops out of the side of the upper arm when they are flexed and viewed from the rear. The cool thing about the brachialis is that as it grows larger and larger, it will actually "push" the biceps up higher, which will give the appearance of greater peak! Sounds good, huh?
Now, the problem with effectively stimulating the brachialis is that with most standard curling movements the biceps acts as the main flexor of the upper arm. Yes, the brachialis does get a little work, but it is mainly "just along for the ride." Thus, what you need to do is to choose specific curling exercises that put the biceps in a mechanically weak position, so that the brachialis can strut its stuff! The more work you can force the brachialis to take on, the more it will be forced to adapt and grow.
The following exercises are custom-made to attack the brachialis, giving you the ability to "sneak a biceps peak!"

Hammer Curls

Grab a pair of dumbbells and hold them at your sides with your palms facing inward toward your thighs. Curl the dumbbells together or in an alternate fashion, but keep your palms facing inward throughout the set, as if using a hammer. Make sure to keep your elbows locked in place, not allowing them to rise up or outward while you curl. At the peak contraction point squeeze extra hard before slowly lowering the dumbbells back to arms' length. Hammer curls can be performed standing or seated (on a regular or incline bench), on a cable with a rope attachment, or even in concentration curl style.

Reverse Curls

These are performed just like regular barbell curls with the only exception being that the palms are facing down. The palms down position will force the brachialis and the brachioradialis of the forearm to work very intensely during this movement. Make sure you keep your elbows locked into your sides and wrists straight throughout the set. This is an exercise that should be performed very strictly, thus the need to keep the weight moderate and the reps in the 10-12 range. If you find that doing reverse curls with a straight bar is uncomfortable, try using an EZ-curl bar instead. Reverse curls can also be done on a cable machine, and on a preacher bench as well for an even stricter movement.

Overhead Cable Curls

This unique exercise is one of our personal favorites for a targeted assault on the brachialis. Begin by placing a flat bench in front of a weight stack on one side of a cable crossover machine. Make sure that the bench is at least a foot or so away from the stack, as the goal here is to make your arms appear more like mountains, not to put a mountain-sized lump on your head! Attach a short straight bar to the upper pulley, lie down, and plant your feet firmly on the floor. Have someone hand you the bar as trying to grab it yourself is a bit awkward on this exercise. Start with your arms perfectly straight and then begin curling the bar both down and back, so that at the full contraction point, the bar is actually behind your head. As you curl you will need to draw your elbows back slightly and tip your head forward just a bit in order to achieve this exaggerated range of motion. At the bottom hold the squeeze for a count and then return the bar under control to the starti ng position. As a variation, this exercise can also be performed seated, facing an upper cable pulley. In this case you would hold your arms straight overhead, and again curl the bar down and back to full contraction.

We're sure your biceps peaks will respond to these exercises!