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The article Get Big Biceps. is an article in Muscle Building eBooks Review, the original author is reviewer .you can read more bodybuilding articles about bodybuilding programs, muscle building programs, bodybuilding supplements, essential bodybuilding supplements, bodybuilding workout routine, teenage bodybuilding at Building Muscle, the next article:Post workout nutrition.

Tags: compound exercises, get big biceps, leanphysipuesecrets.com

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. 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. Squats and other similar compound exercises will make your body produce more growth hormone, which will stimulate muscle growth throughout your body.

I recommend using free weights over the machines, because they wiil recruit other stabilizing muscles for control, making them more functional than the machines. 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,. 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 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. This sounds great in theory, as to whether it really gets the job done is up for debate 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. By the way these are all supinated, or palms up.

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. When it’s time to do arms next, work a different position,. 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. 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.

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