Your lats will already be tired, allowing your biceps to keep pace with them as you exercise.XCell 180 To build muscles, eat a healthy diet that includes a good amount of proteins. Eat proteins before your strength training as well as after. Taking 15 grams of protein a half hour prior to and a half hour after your routine will get the job done. To get an idea of how much 15 grams is, think a couple of glasses of milk.XCell 180 Watch your diet and what you eat when you want to build muscle. Your muscles are made of 70% water content. This means you need to stay hydrated while you work on developing your muscles.