To get big biceps you need a diet plan as well as a training plan. Lets assume your diet is in place. Your eating quality natural foods 5- 6 meals a day, about every 3 hours, with good ratio of lean protein, carbohydrates and good fat at every meal. Drink at least half your bodyweight, in ounces of water, every day.

It’s best to do your big lifts first in your weight lifting routine. Exercises like, squats, deadlifts and clean and jerks will stimulate growth hormone production, to better cause muscle growthh.

I think using free weights over machines is better, because they will require more control from stabilizing muscles. You will use your arms when you do your compound exercises, so they’re going to get worked even without doing isolated arm esercises.

When your doing a pulling move, such as rows or pull ups, your biceps are getting work in assisting in those exercises. If you were to do your isolated arm exercises first, then you would not perform very well doing those exercises. Use your isolated arm exercises to finish up and polish the arms after you’re finished with the compound exercises.

If you reverse the aformentioned plan, you can do a technique called, pre-exhaustion training. You could perform an arm exercise initially to pre-tire a support muscle, so when you did the compound exercise, the main muscle working that movement would have to exert more effort to do the movement, since it’s support muscle would be pre-exhausted. For example: you could do sets of bicep curls prior to doing pull ups. The theory being that your lats would get more work due to the fact that your biceps are tapped. This sounds great in theory, as to whether it really gets the job done is up for debate Give it a try and see what you think.

Okay, so you’ve got the main meat and potatoes exercises done and you want to move on to your arms and get big biceps. Hit your arms from as many angles as you can, but don’t over do it. I like to do a standing curl to hit the middle portion of the biceps; a decline curl (about 10 – 20 degrees off vertical) for my biceps to get it in the stretched position; and a concentration or spider curl to really hit the peak contraction point. Do these all palms up.

Superset your biceps with three position triceps exercises. For instance an overhead triceps extension for the stretched position; a standing triceps pushdown for the middle position and a triceps kick-back for the peak contraction position.

Choose what position you wish to work that day; middle , stretched or peak contraction and just do 3 to 4 supersets of that position that day. When it’s time to do arms next, work a different position,. Warm up with a few sets of reverse curls.

With your hands in the palms down position, I would add in reverse curls to both keep your arm musculature balanced and to target the brachialis muscle under the biceps. The brachialis works when your hands are palms up or palms down, it is the workhorse for flexing the elbow. By turning your hands palms down, you eliminate the biceps and concentrate on the brachialis. Get the brachialis larger and it will push up the biceps from underneath and make it look bigger.

If your nutrition is poor then you’ll never get the muscle growth or muscularity that you are lookiing for.

Eat well, work hard, get green!

Article by:

Kurt Williams

http://www.leanphysiquesecrets.com

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