New Bicep Articles
This weeks feature bicep workout & bicep muscle building articles.
Supplements To Help You Grow Your Biceps Faster!
If you're on this page you're looking to increase the size of your biceps! I have increased my biceps by 5 inches since I started working out and now I'm going to share some of the supplements I've use to help get me there!
I will explain below what each of the supplements do and why you should use them to build lean muscle mass! Note, don't buy supplements from stores like GNC becuase you'll get ripped off. Use this online store, it's the cheapest online right now.
SUPPLEMENTS THAT HELP YOU GROW FASTER!
Protein is the king of muscle growth supplements. Your muscles are made up of protein, and if you don't get enough protein, you won't get bigger. It's as simple as that. Protein supplements should be taken as soon as you wake up in the morning, straight after you workout, and before bed.
There are 2 types of protein supplements. Whey protein and Casein Protein. Whey protein is perfect for first thing in the morning and straight after your workout because it absorbs quickly, faster than any other protein source. Casein protein is slower digesting, taking up to 7 hours to completely absorb. This is why it's called time-release protein. Casein protein is great for before bed becuase it wil give your muscles a constant supply of nutrients while you rest.
When to take: 35g when you wake up, 50g after training & 30g before bed.
Best protein supplements:
Creatine is all about energy, and is what's considered as an essential supplement for building lean muscle mass. So, what is creatine? Our bodies naturally make the compound, which is used to supply energy to our muscles. It is produced in the liver, pancreas, and kidneys, and is transported to the body's muscles through the bloodstream. Once it reaches the muscles, it is converted into phosphocreatine (creatine phosphate). This high-powered metabolite is used to regenerate the muscles' ultimate energy source, ATP (adenosine triphosphate).
Taking creatine supplements keeps the levels of creatine in the muscles high. This means more energy is available to help you get those extra reps in at the gym! Most lifters notice the difference in just 10 days after starting on creatine.
Best creatine supplements:
When to take: 3-10g per day, depending on the supplement. Read the supplement label.
Also see Creatine Supplements Guide for more info on creatine.
Nitric Oxide Pre-Workout:
Nitric oxide is a free form gas produced by the body in order to communicate with other cells. It is created when enzymes break down the amino acid arginine. The main benefit of nitric oxide is its role in controlling the circulation of blood throughout the body. What does this mean? It means bigger pumps when you're in the gym. When NO is added you can force more blood into the muscle resulting in bigger pumps and better gains.
Nitric Oxide pre workout supplements usually have energy boosters as well. This will increase your mental focus and really get you ready for an intense routine. It's best to cycle NO supplements 4 weeks on and 2 weeks off. This will give you the maximum benefit.
Best nitric oxide supplements:
When to take: 1 serving 30mins before your workout
Weight Gainer Shakes:
Weight gainer shakes are a must have if you have trouble building lean muscle. They're calorie laden and full of whey protein and complex carbohydrates. Take them between meals, after your workout and if you really have trouble gaining weight, before bed, Choose a weight gainer that's love in sugar and good on price. I have listed the best ones below.
Best weight gainer supplements:
When to take: Between meals, post workout, before bed for ultra hardgainers
Glutamine is the most abundant amino acid in your body. Glutamine plays a very important role in preventing muscle breakdown and speeding up muscle recovery. Taking Glutamine after your workout can make a big difference in your recovery times. It also plays a role in keeping the immune system functioning at high levels because glutamine is it's primary energy source.
Best glutamine supplements:
When to take: First thing in the morning, after your workuot, before bed
Always back up your nutrition and workout plan with good supplemental routine! Also check out our bodybuilding supplements page here on eBicep and read the weight training blog.