Just wondering, do you add more creatine mono to your post workout shake? I plan to get Assault as my pre wo, but thinking how to supplement my post workout shake with creatine mono.
Biceps is a horrible muscle and it grows too slowly. You won't notice a huge change.
Like I said before, if you want your arm to get bigger you just gotta focus triceps because it's what gives you the size.
Here's one more tip: too much curls (and you're doing it) will make your forearm hurt a lot. It's not the muscle, you're gonna feel serious pain in the bone area. All beginners to do that. Hell, I did it too. They are called curl monkeys.
You should know that you're putting stress on your biceps even when you're doing back exercises. When I was doing 5x5 I didn't have any single arm workout, yet my arms got bigger. Don't pay much attention on it, I'd recommend you to do less curling and focus on triceps that will help you develop strength for bench press and shoulders too. I personally think biceps is the most annoying muscle and unless you have good genetics for it, don't expect it to be huge.
I hate curls. I need to do them, but i fucking hate it. Always get pain in the tendons at the side of the forearm.
If you really want bigger biceps, without the need of them beeing neccecarely strong, do long excercises, and not to heavy weight, to avoid straining the tendons.
recommanding :
1)bicep curl 4*15, increasing weight, make sure form is right. If you are using shoulders or swings to gain momentum, the weight is to high
2) incline seated curl 4*15 , increasing weight. Bit tricky to explain so lets look at this vid.
- His arm movement. watch it, its perfect.
- However, the bench is nearly vertical3. because of that he can cheat and move his head and torso towards the dumbell
=> place the bench in a 60° angle, keep torso and head firmly in one place.
AND for the love of god, use very low weight. form is critical here.
When done right, this is the best bicep excercise there is.
3) one arm concentration curl
I cant find a good vid of the placement. Your ellbow point, should be between the kneecap and the quadriceps, there is a little spot you can let it rest on. for the movement itself, watch this guy
http://youtu.be/1IlHzlcf8mU?t=49s
4) preacher/scott curl 4*15
http://youtu.be/KHxpLCX6bwk?t=38s
You must do at least 3 of these. The first and last are mandatory. You can chose between concentration curl and incline curl.
DO note, whilst you can go relatively heavy on the first one, the other 3 excercise, are all about form and contraction. dont be that guy thats swinging or have a partner help him with the weight on each rep. No, start low weight, and good form. Good contraction for the biceps is the utmost important