To get big biceps you need a diet plan as well as a training plan. Let’s say your eating a healthy well balanced 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.

It’s a good idea to do your big compound lifts first in your weight lifting routine. Squats and other similar compound exercises will make your body produce more growth hormone, which will stimulate muscle growth throughout your body.

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.

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.

There is a technique called, pre exhaustion training, where the aforementioned plan is reversed. 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 theory being that your lats would get more work due to the fact that your biceps are tapped. It sounds like a good idea, but, does it really work? 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. 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. You can do reverse curls for a few sets to warm up.

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. 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

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