Health Choices

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. And you’re drinking at least half your body weight, 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. 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,. 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.

Pre-exhaustion training is where you reverse the aforementioned plan. 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 her is that the main driver of the compound mvement will have to work harder if it’s supporting muscles in the arms are pre-exhausted. It looks great on paper, as to whether it really works is another question. Try it out 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. 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. Do these all palms up.

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. Rotate the positions each time you do your arm workout. Warm up with a few sets of reverse curls.

Turn your hands palms down to do reverse curls, in order to maintain muscular balance in the arms and concentrate on 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.

Eat well, work hard, get green!

Article by:

Kurt Williams

http://www.leanphysiquesecrets.com