How To Get Huge Biceps.

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 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. 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.

You’re done with your big compound moves and now it’s time to get big biceps and do your isolated arm exercises. 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.

Superset your biceps 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.

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 works when your hands are palms up or palms down, it is the workhorse for flexing the elbow. When you turn your palms down you kick the biceps out of the equation and concentrate on the brachialis. Get the brachialis larger and it will push up the biceps from underneath and make it look bigger.

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

Share and Enjoy: