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. And you’re drinking at least half your body weight, in ounces, of water every day.
Do your big lifts first in your lifting routine. Squats and other similar compound exercises will make your body produce more growth hormone, which will stimulate muscle growth throughout your body.
I recommend using free weights over the machines, because they wiil recruit other stabilizing muscles for control, making them more functional than the machines. 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. You will not perform well on your compound exercises if you do your isolated 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. 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 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 sounds like a good idea, but, does it really work? Give it a try and see what you think.
Okay, you’ve got your main compound exercises done and it’s time to move on to your arms to 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.
You can superset your biceps with similar three position tricep 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. Rotate the positions each time you do your arm workout. You can do reverse curls for a few sets to warm up.
To hit the brachialis muscle under the biceps and maintain good balance in the arms, turn your hands palms down. 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. Enlarging the brachialis will cause it to push up the biceps from underneath, making the biceps stand out more.
Eat well, work hard, get green! Article by:
Kurt Williams http://www.leanphysiquesecrets.com
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. Plus Plenty of EXERCISES – FLEXI-BAR With as little as 30-45 minutes exercise per week
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