Grow Huge Bigeps.
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. And you’re drinking at least half your body weight, in ounces, of water every day.
Your weight lifting routine should consist of doing your big compound lifts first. Squats and other similar compound exercises will make your body produce more growth hormone, which will stimulate muscle growth throughout your body.
I think using free weights over machines is better, because they will require more control from stabilizing muscles. 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. 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. If you do an exercise first that tires out the supporting muslce in the arms, then the main driver of the movement, will be required to do more work, since it’s helper has been pre-exhausted. For example: you could do sets of tricep extensions before doing bench presses. 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. 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.
If you’re finished with the big compound moves, then it’s time to move on to the arm exercises 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. By the way these are all supinated, or palms up.
Superset the above 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,. 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.
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.
Work hard, get green and eat well!
Article by:
Kurt Williams
http://www.leanphysiquesecrets.com
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