How To Get Big Biceps.

To get big biceps you need a diet plan as well as a training plan. I’ll assume your eating a clean diet. 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. Make sure you drink, at minimum, half your bodyweight, in ounces, of wate every day.

It’s a good idea to do your big compound lifts first in your weight lifting routine. It’s believed that the big lifts like squats encourage your system to produce more growth hormone, which will help all your muscles to grow.

I recommend using free weights over the machines, because they wiil recruit other stabilizing muscles for control, making them more functional than the machines. Understand also, that when you do your compound exercises your arms will get worked no matter what.

When your doing a pulling move, such as rows or pull ups, your biceps are getting work in assisting in those exercises. Your big compound exercises will be compromised if you do your arm exercises first. Use your isolated arm exercises to finish up and polish the arms after you’re finished with the compound exercises.

There is a technique called, pre exhaustion training, where the aforementioned plan is reversed. Tireing out the arm muscles first by doing an Isolated arm movement, will cause the main driver of the compound movement to work harder because the pulling or pushing power of the arms will be reduced. For instance; you could do a few sets of biceps curls before going on to do pull ups. the idea her is that the main driver of the compound mvement will have to work harder if it’s supporting muscles in the arms are pre-exhausted. It looks great on paper, as to whether it really works is another question. Try it out and see what you think.

You’re done with your big compound moves and now it’s time to get big biceps and do your isolated arm exercises. Use a lot of different angles to work your arms without overdoing 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. By the way these are all supinated, or palms up.

I would superset the above with three position triceps exercises. For example: a standing triceps pushdown for the middle position, a triceps kick-back for the peak contraction position and an overhead triceps extension for the stretched 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. The next time you hit arms, do a different position and keep them rotating each workout. And don’t forget a few reverse curls to warm things up.

Turn your hands palms down to do reverse curls, in order to maintain muscular balance in the arms and concentrate on the brachialis muscle under the biceps. The brachialis is the workhorse in the upper arm for flexing the elbow. By turning your hands palms down, you eliminate the biceps and concentrate on the brachialis. If you make the muscle under the biceps bigger, it will push the biceps up and make it stand out more.

I can’t emphasize enough the importance of good nutrition, without it, you may get stronger, but, you’ll never get the lean muscularity you’re after.

Eat well, work hard, get green!

Article by:

Kurt Williams

http://www.leanphysiquesecrets.com