How To Get Huge Biceps.

November 13th, 2009 by admin

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

It’s a good idea to do your big compound lifts first in your weight lifting routine. Exercises like, squats, deadlifts and clean and jerks will stimulate growth hormone production, to better cause muscle growthh.

Using free weights is recommended over machines, because they require more control and therefore have a more functional component to them. 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,. 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.

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 example: you could do sets of bicep curls prior to doing pull ups. The theory being that your lats would get more work due to the fact that your biceps are tapped. It looks great on paper, as to whether it really works is another question. 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. 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. Remember to 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. The biceps will be pushed up and look larger if you hypertrophy the muscle under it, the brachialis.

If your nutrition is poor then you’ll never get the muscle growth or muscularity that you are lookiing for.

Eat well, work hard, get green!

Article by:

Kurt Williams

http://www.leanphysiquesecrets.com

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