Creatine Supplementation for Increased Performance and Building MuscleWritten by Josie Anderson
Creatine is an amino acid that is in meat and fish. It is produced by body in liver and kidneys and converted in muscles to creatine phosphate to resupply them with their source of energy.
Intense exercise depletes muscles of creatine. By taking creatine as a supplement you can increase supply to muscles. Daily food consumption meets body’s creatine requirements for normal function, but for athletes who are participating in short-term burst of energy for workouts or sports high levels of creatine are needed.
Research on creatine over past two decades have found that supplementation is best for those who workout three or more times a week.. Studies show that supplementing with creatine will: - make muscles bigger and stronger ( a two to three pound of lean body mass is gained on average) - increase performance in short-term activities such as weight lifting five to ten percent. The results of creatine supplementation can be seen usually within as little as five days.
How To Build Shirt Bustin' BicepsWritten by Fred Ost
There are countless articles on building bigger more powerful arms here's mine.
I believe best way to build massive biceps is through a multi angle attack. I use three, sometimes four pieces of equipment to properly hit bicep as correctly as I can. I start with dumbells to use in a hammer curl form, a hammer curl is when you keep your hands in same position they would be if they were at your sides, lifitng weight straight up. The hammer curl gives bicep a good stretch and provides additional length of bicep down arm. I then switch to a traditional curling bar which is one of those squiggly looking bars with v's bent into it, from there it's over to old favorite straight barbell curl. If you have one you can also use "tricep bar" which is short bar with oval in center with two handles although I have found this bar to let front deltoids join in too much you might have some success substituting this for hammer curl with dumbells.