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. Drink at least half your bodyweight, in ounces of water, every day.
Your weight lifting routine should consist of doing your big compound lifts first. Exercises like, squats, deadlifts and clean and jerks will stimulate growth hormone production, to better cause muscle growthh.
I like to use free weights over machines because your body has to work harder to control them, which is more functional. Understand also, that when you do your compound exercises your arms will get worked no matter what.
Biceps assist in all upper body pulling 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 here is that, since you biceps are tapped out, your lats will have to work harder to perform the movement. It sounds like a good idea, but, does it really work? Try it out 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. These are all done palms up, know as a supinated grip.
You can superset your biceps with similar three position tricep 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. 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 is the workhorse in the upper arm for flexing the elbow. When you turn your palms down you kick the biceps out of the equation and concentrate on the brachialis. Enlarging the brachialis will cause it to push up the biceps from underneath, making the biceps stand out more.
If your nutrition is poor then you’ll never get the muscle growth or muscularity that you are lookiing for.
Work hard, get green and eat well!
Article by:
Kurt Williams
http://www.leanphysiquesecrets.com
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