Problem with Compounds

Compounds are more practical exercises, because they target more muscle groups and mimic our natural moves. That is fine. However, there are people who would like to have a greater biceps ratio to other muscles. If you have huge biceps it would still look small if it’s between even bigger deltoid and forearm. Compounds are not very good at building one muscle while only maintaining other. There are people who look at compounds as only proper exercises both from the physiological and historical point of view. I can’t agree to that for 100%.

Isolation Exercises

Yes isolation moves are not as ”natural” as compound moves, but it is still possible to perform them even without equipment so it is only speculation to say that they are a modern day thing. The real problem with isolation exercises is when you rely only on them. To get stronger and keep overall balance of muscle, compounds are the best. At the same time, I think it is great, for someone who are not genetically blessed, to occasionaly go through a little isolation exercise program. That is the easiest way how to acquire proportions you want.

Curl

If you have done your compounds for some time, gained muscle mass, and feel that biceps are still disproportional, you could consider classical curls. They are today often bashed in forums and blogs as a useless exercise. In reality, curls are still the best biceps targeting isolation exercise. Reason for their bad reputation is over enthusiastic fitness beginners. A first thing they often do in a gym is performing countless curls with poor form and unsuitable weight. However, that does not mean that curls have no place in your routine if you want to grow bigger biceps.

If you want to build big muscle you have to train and eat well, but what about supplements. Most of them seem useless, in my opinion, and there are only few studies that prove me wrong. However, there is one exception. Creatine is one supplement you might want to try if you want to grow bigger biceps.

What is it?

Creatine is an acid that consists of carbon, hydrogen, nitrogen and oxygen atoms. It is produced kidneys and liver and then passed through the circulatory system to organs and muscles. 5% of creatine is stored in heart and brains; the rest 95 %  is stored skeletal muscles as a phosphocreatine. Creatine is an essential component of human muscle and neurological health.

What It Does.

Since creatine is directly involved in the human energy system, it is no surprise that stored creatine can improve your ability to do short high energy activities like sprinting, jumping or weightlifting. It helps to recover quicker and many athletes insist on its abilities to reduce after training sourness Creatine also helps to get into muscle maximum water, thus making it look fuller and bigger. Some studies show that creatine helps to enhance muscle hypertrophy as well.

Why as Supplement?

Half of all creatine content in our bodies comes from food, and mostly it is animal products. If you are a vegetaria-athlete, you might already be using creatine supplements. Maybe you are just not eating enough meat, or you don’t want to eat more meat to benefit from creatine surplus. Some studies show that creatine that is taken as a supplement with water increases plasma concentration quicker.

You can of course use nothing, but natural food(if it is available), and that definitely should be the main source of nutrients. However, some individuals might want to use creatine supplements, since they are not very expensive and most of the time safe.