Get [Grow] Huge [Big] Bigeps
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 best to do your big 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.
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. 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. 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 instance; you could do a few sets of biceps curls before going on to do pull ups. 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. 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.
Okay, you’ve got your main compound exercises done and it’s time to move on to your arms to 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. By the way these are all supinated, or palms up.
I would superset the above 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. Rotate the positions each time you do your arm workout. Remember to warm up with a few sets of reverse curls.
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 is the workhorse in the upper arm for flexing the elbow. When you turn your palms down you kick the biceps out of the equation and concentrate on the brachialis. Enlarging the brachialis will cause it to push up the biceps from underneath, making the biceps stand out more.
If your nutrition is poor then you’ll never get the muscle growth or muscularity that you are lookiing for.
Work hard, get green and eat well!
Article by:
Kurt Williams
