Build Your Biceps with Creatine – Affordable Supplements
Set up a cable crossover machine with one arm handles in the top position on both sides and a straight-bar attached to the low position on one side. Set the stack with the straight-bar attached to a moderately heavy weight. Let’s use 100 lbs. as an example. Set the other weight stack at one half that weight (in this case 50 lbs.). Start the set by doing the straight-bar curls at 100 lbs. I like to use a fairly close grip on these (about 6″ apart). Be sure to fully contract your biceps in the peak position – this is key. When you reach the top position, try curling your wrists inward towards your chin to further emphasize the contraction. Lower the weight slowly to really work the eccentric part of the movement. Shoot for 8-12 reps to failure.
When complete, immediately drop the weight stack by half – in this case from 100 lbs. to 50 lbs. The other side should already be set at 50 lbs.; this is to save time as you need to transition from one movement to the next as quickly as possible (no break). Grab the two upper handles as if you were going to do cable crossovers, only have your palms pointing up towards the ceiling. Now, curl both arms in towards your head as if you were striking a front double-biceps pose. Squeeze at peak contraction and hold for a count of two. Be sure to emphasize the negative part of the movement. Stick with a rep range of 8-12. Take a minute, repeat the superset once more, and feel your arms explode.
Now it’s time to incorporate the creatine. This should lead to a huge size increase within your biceps. Many people find that after a few weeks, the bicep gains they make on creatine monohydrate begin to taper off or even disappear altogether. There’s an increasing belief among hardcore trainers that cycling creatine intake may help one experience continued progress with this proven supplement.
Here’s a typical creatine cycle you might try adding to your supplement bicep workout program:
week 1: load (20 g / day)
week 2-4 : maintenance (10 g / day)
week 5: load (20 g / day)
week 6-8: OFF
Repeat Cycle.
You’re basically “on” for 5 weeks (higher than average doses), then “off” completely for 3 weeks. This seems to work well and can help give you continual progress with creatine supplementation. Of course, another important factor is what type of creatine you’re using. I never made great gains with creatine until I switched to a creatine formula as opposed to just mixing the powder up myself. With creatine it’s best to avoid generic powders (the cheap stuff), as its purity is often in question and it doesn’t seem to work nearly as well as the quality formulas on the market. For more+: protein supplements.
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