How to make realistic muscles

Hi all,
Here again to ask my newbie questions about Blender. Is there a way to create realistic muscles? Or a plugin, perhaps? Take a look at the attached screenshot. This bent arm looks unrealistic, because the muscles aren’t flexing per se. Perhaps this can be fixed a little with constraints, I’m just asking if there is some plugin or something to simplify this process to make it look more realistic. Thanks, like always, for any info.

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http://blenderartists.org/forum/showthread.php?t=100476

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okay, now suppose I’m not yet after realistic muscles, but correct bone rotation and translations, with as few controls as needed:
-forearm can twist (y axis of bone) only about 90 degrees, rotate around z axis almost 180 degrees, and rotate around x axis should be locked.
-upperarm can twist (y axis of bone) about -90 to 90 degrees, rotate around it’s z axis from 135 (front in top view)back to -45(back in top view) degrees.
Then rotate around x axis(up down in front view) for about 90 degrees down to 3-45 degrees up (higher would use the shoulder to roll/rotate)

I want an IK controller for the entire arm, but still gain control for the direction the elbow faces with another controller, while maintaining the correct rotation limits. And a twist control for the fore- and upperarm, which is off course dependent to the elbows location. How do I set that up? all setups I’ve tried so far have failed.