There have been reports of minor side effects from creatine such as cramping and upset stomach. Drinking extra water may control these side effects. Taking 40 or more grams of creatine in a day may cause kidney or liver damage.

Creatine is available in capsules, liquid, or powder. Powder can be mixed with water or juice. Creatine works best when mixed with a liquid carbohydrate such as juice, by doing this you can increase muscle’s absorption of creatine up to 60 percent. It’s important to follow loading instructions on label of creatine supplements. Always consult your health car provider before using any supplement.

I have found this approach to hit bicep equally giving it's appearance an overall consistency no matter what position of arm is. As with any exercise I am a firm believer in form coming first. Nothing gives results and protects you from injury better than good form. With perfect form you can get vastly better result than someone using their max weight and jerking weights around in a sloppy fashion. Great form will always give you a great form in mirror.

I recommend six sets of ten so you can get two good blasts from each bar angle, if you are training more agressively then bump it up to nine or twelve sets of ten! If you are doing whole body training daily just to build or maintain lean body mass then just do three sets of ten and watch that bicep round out.