Back & Biceps – If I had one complaint about the P90X program I would say I expected my biceps to grow a bit more. During the first 90 days of P90X, my arms pretty much stayed the same size. Now, they definitely look a lot more defined but as far as measurements go, they only measured ¼ inch bigger…and I credit my triceps for that increase in size. I am hoping that I will see some good growth in my biceps these next 90 days. Here are 4 things that I am doing to help with building muscle mass in my arms…

1) Having a whey protein shake before I workout. Studies have shown that whey before a workout is just as effective as after a workout. I workout early in the morning so I need to have something quick and I figured a whey protein shake is easy to drink early in the morning and it also enters your bloodstream in about 15 minutes…much sooner than something solid.

2) I am taking the P90X Recovery drink immediately following a workout. This drink contains creatine, whey protein, and glutamine which are very important for gaining strength and size.

3) I am now using heavier weights and doing 4-8 reps on most of the exercises. The first round I was doing about 8-12.

4) I am also consuming a casein protein shake right before I go to bed. I have mentioned it multiple times before but sleep is the most effective muscle building period of the 24 hour day. Having a protein shake will only enhance this muscle building process. Casein protein is a slow digestive protein that can stay in your bloodstream for up to 7 hours (compared to whey at 1 hour)…so your muscles can feed on it all night.

Is this working? It should be but I will definitely know for sure on my next updated “pictures and measurements” day which falls on day 120.