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. Drink at least half your bodyweight, in ounces of water, every day.

Do your big lifts first in your lifting routine. 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. 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. Your big compound exercises will be compromised if you do your arm exercises first. Use your isolated arm exercises to finish up and polish the arms after you’re finished with the compound exercises.

If you reverse the aformentioned plan, you can do a technique called, pre-exhaustion training. Tireing out the arm muscles first by doing an Isolated arm movement, will cause the main driver of the compound movement to work harder because the pulling or pushing power of the arms will be reduced. For instance: you could work your biceps or triceps before doing pull ups, rows or 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 looks great on paper, as to whether it really works is another question. 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. Work your ams from various angles, but don’t overtrain them. 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. Warm up with a few sets of reverse curls.

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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