6 Pack Abdominals

Posts Tagged ‘get big biceps’

  

This article will discuss the fundamentals of quickly gaining muscles. Dedication and hard work are the top two things you should have if you really want to build your muscles. A lot of people make mistakes when they train.

I’d really like to get into how to build 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 girl doesn’t want a 36-24-36 body? What guy doesn’t want to build huge biceps and develop a big chest? When you think about it, it seems like the majority of the population would like to have this type of body, even though very few are willing to go through the hard training process, right? It doesn’t take a lot of dedication, just a little bit. The minute you get used to the idea, then you’ll find that the routine actually becomes fun rather than a burden. You don’t have to start big, it will suffice if you take the first step and then stick with it. That’s how to gain muscle.

So back to the mistakes people make when working out in the gym. The most common thing they do wrong is not following a specific routine. For some, skipping a day of working out is not that big a deal. What you must realize is that the dedication to go to the gym is actually more important than working out, especially if you are just in the first stages of your program. Discipline must be the first thing you develop.

Postpone other thoughts about the workout later. One common mistake I often see people make is that they have no idea what to do after arriving at the gym. You might often find these individuals who seem to pick machines at random, lacking a proper workout plan to follow. His eyes are somewhat glazed like a deer looking at the headlights of an oncoming car. They wander from machine to machine with no plan. Avoid this error at all costs. To really build your muscles, you have to start with a plan!

By the way, if you’re after the best workout program that will work for your body type, I highly suggest you read my Vince Delmonte Review.

For you to gain muscle, exercise each body part two times a week and make sure that you feel completely exhausted after each workout session. The technique here is to use heavy weights and doing low reps. The “burning” sensation you get is a good way to know if your workout is going to give you resutls. Try mixing up your workout routine to alleviate boredom and learn what program seems to give you results for your body type. 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. 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. Drink at least half your bodyweight, 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 recommend using free weights over the machines, because they wiil recruit other stabilizing muscles for control, making them more functional than the machines. 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.

Pre-exhaustion training is where you reverse the aforementioned plan. 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 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. It sounds like a good idea, but, does it really work? Give it a try and see what you think.

Okay, so you’ve got the main meat and potatoes exercises done and you want to move on to your arms and 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.

Superset your biceps 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. If you make the muscle under the biceps bigger, it will push the biceps up and make it stand out more.

If your nutrition is poor then you’ll never get the muscle growth or muscularity that you are lookiing for.

Eat well, work hard, get green!

Article by:

Kurt Williams

http://www.leanphysiquesecrets.com

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