Improve your bicep curl to increase results. You only get half the benefit you could get from a normal bicep curl, as you likely don’t move the bar beyond the parallel point during the “up” part of the exercise. However, the top portion is a bicep curl’s strongest part. You can remedy this by performing seated barbell curls. Try to use caution when using creatine. If you already suffer from kidney problems, ceatine could make it worse. Also, they have been implicated in causing heart arrhythmia’s, muscle compartment syndrome, and muscle cramps. Teenagers could be at even more risk than adults. Be sure you keep your creatine intake at or below suggested safety levels. Eat a healthy diet that contains a variety of vegetables. While muscle building diets tend to focus on carbs and protein, you still need plenty of vegetables. Vegetables provide valuable nutrients that foods high in proteins and carbohydrates generally lack. Veggies are also good sources of fiber. Fiber allows your body to use the protein you consume more efficiently. Pre-exhaust is a useful strategy you can use if a certain muscle group is giving up on you early and reducing the effectiveness of subsequent exercises. For example, before lats on the rows, your biceps might feel fatigued. The way to get around this is to isolate the problem by doing an exercise that targets the problem muscle group. In this case, you can isolate the lats by doing lat pulldowns. This causes the lats to be exhausted prior and when doing rows, the biceps should not limit you. Be careful about using heavy weights for moves that don’t favor much weight. If you are working on your neck, doing regular dips, or trying split squats, then you will want to reduce your load so as not to cause injury to your joints. Keep the higher weights to exercises which are easier to complete, such as rows or standard squats.
Once you have completed exercising a certain muscle group, make sure you are stretching those muscles. It will decrease the time it takes the muscle to recover. This will help muscle tissue develop properly, so it is important to do it even if it feels slightly uncomfortable to stretch.