Omega Shred Eat a little protein both before and after you work out in order to maximize muscle gain. Try to consume 15 grams of protein 30 minutes prior to exercising, and 15 grams afterwards. This amount of protein can be found in a glass or two of milk. Work on improving your bicep curls. During the usual biceps curl, the upper movement of the lift provides little benefit because you have not moved the weight past your parallel point. However, the upper part of the movement can be the most beneficial part of bicep curls. You can solve this problem by doing barbell curls while sitting down.

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