To get big biceps you need a diet plan as well as a training plan. Let’s say your eating a healthy well balanced 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 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.
Biceps assist in all upper body pulling 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.
Pre-exhaustion training is where you reverse the aforementioned plan. 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 tricep extensions before doing bench presses. The theory being that your lats would get more work due to the fact that your biceps are tapped. It sounds like a good idea, but, does it really work? 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. 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. These are all done palms up, know as a supinated grip.
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. 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 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. 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.
Eat well, work hard, get green!
Article by:
Kurt Williams
http://www.leanphysiquesecrets.com
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