Bodybuilding Workout

Posts Tagged ‘get big biceps’

This article will discuss the fundamentals of quickly gaining muscles. If you really want to gain muscles, then prepare yourself for an extraordinary amount of hard work. Most people are victims of common mistakes when working out.

Now let’s talk about how to gain muscle. This is really what you’re after isn’t it?

Let’s be honest though everybody wants to gain muscle and lose weight right? What female doesn’t want a slender and sexy body? What guy doesn’t want to build huge biceps and develop a big chest? Almost all of us dream of having this type of body, however, very few are willing to put in the dedication it takes for you to get results, right? The truth is that the dedication you need for this isn’t as much as some people may want you to think. Once you form a habit it becomes a challenge, and it becomes fun and it becomes a part of who you are. So start small and keep the commitment going. That’s how you can get more muscle.

Now, let’s start talking about the thing people do wrong in the gym. Frequently changing routines every time they workout is the first thing people do wrong. For some, skipping a day of working out is not that big a deal. The truth is that just showing up at the gym is more important than actually doing the perfect workout. Discipline must be the first thing you develop.

Worry about everything else later. Another mistake I often see is the lack of a definite plan when in the gym. You might often find these individuals who seem to pick machines at random, lacking a proper workout plan to follow. They often remind me of someone caught in limbo and is just going with whatever workout machine or exercise might be available at the moment. Choosing a machine completely at random with no apparent plan. Avoid this error at all costs. Muscles don’t just pop out of nowhere, you have to follow your plan!

As an aside, if you’re like me and you want the best workout program that can give you great results in a step by step manner, I really think you should checkout this Vince Delmonte Review.

The secret to building your muscles is the amount of weight you do. You should target specific body parts and work them out twice a week to the point of exhaustion. The technique here is to use heavy weights and doing low reps. Pay close attention to the burning sensation when you get done working out. Every three weeks, you should change and mix up your workout routine just to see which one best suits you. This is how you gain muscle and get the results you’re looking for.

Monday: Chest and Back

Tuesday: Arms and Shoulders

Wednesday: Legs and Abs

Thursday: Chest and Back

Friday: Arms and Shoulders

Saturday: Legs and Stomach

Here are some exercises you can do but again you’ll want to develop a specific routine that works best for you.

Chest: Bench Press, Free Weight Bench Press, Butterfly’s, Push Ups, Incline Bench, Decline Bench

Back: Seated Rows, Pull Ups, Bent Over Rows, Back Fly’s, Roman Chair

Shoulders: Shoulder Fly’s, Shoulder Press, Straight Arm Fly’s

Arms: Bicep Curls, Reverse Grip Curls, Bent Over Curls

Legs: Leg Press, Squats, Leg Curls

Abs/Stomach: Side Twists, Side Bends, Incline Situps

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To get big biceps you need a diet plan as well as a training plan. Let’s assume you already have good eating habits. 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.

Your weight lifting routine should consist of doing your big compound lifts first. Exercises like, squats, deadlifts and clean and jerks will stimulate growth hormone production, to better cause muscle growthh.

I like to use free weights over machines because your body has to work harder to control them, which is more functional. Know that when you do your compound exercises, that your arms will get worked.

When your doing a pulling move, such as rows or pull ups, your biceps are getting work in assisting in those exercises. You will not perform well on your compound exercises if you do your isolated 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. Tireing out the arm muscles first by doing an Isolated arm movement, will cause the main driver of the compound movement to work harder because the pulling or pushing power of the arms will be reduced. For instance: you could work your biceps or triceps before doing pull ups, rows or bench presses. The theory here is that your lats or pecs will have to work harder if your biceps and triceps 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.

You’re done with your big compound moves and now it’s time to get big biceps and do your isolated arm exercises. 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,. 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 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. 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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