How To Grow Huge Biceps.
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. Make sure you drink, at minimum, half your bodyweight, in ounces, of wate every day.
Your weight lifting routine should consist of doing your big compound lifts first. Squats and other similar compound exercises will make your body produce more growth hormone, which will stimulate muscle growth throughout your body.
I like to use free weights over machines because your body has to work harder to control them, which is more functional. 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. 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.
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 do a few sets of biceps curls before going on to do pull ups. The idea here is that, since you biceps are tapped out, your lats will have to work harder to perform the movement. This sounds great in theory, as to whether it really gets the job done is up for debate 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. 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.
Superset your biceps with three position triceps 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. 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. If you make the muscle under the biceps bigger, it will push the biceps up and make it 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.
Work hard, get green and eat well!
Article by:
Kurt Williams
http://www.leanphysiquesecrets.com