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. 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. You could perform an arm exercise initially to pre-tire a support muscle, so when you did the compound exercise, the main muscle working that movement would have to exert more effort to do the movement, since it’s support muscle would be pre-exhausted. For example: you could do sets of bicep curls prior to doing pull ups. The theory here is that your lats or pecs will have to work harder if your biceps and triceps 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.

You’re done with your big compound moves and now it’s time to get big biceps and do your isolated arm exercises. 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. These are all done palms up, know as a supinated grip.

Superset the above with three position triceps 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.

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 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. 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

http://www.leanphysiquesecrets.com

How To Grow Big Biceps. is a post from: Good Health Dietary Supplements, Benefits and Promotion Magazine