1.Does anyone have a video of how to do wrist curls properly with dumbells I look like an idiot when I am doing them so i might e doing it wrong
2.Are my elbows not suppose to move at all and be next to my sides during curls/reverse curls?
3.Am I suppose to drink my protein shakes on my break days where i am sore because I have not been only on days where i work out
1. put a dumbbell in your hand and curl your wrist
2. just do a few sets of standing straight barbell curls and stop worrying about everything else!
3. yes. you grow out of the gym not in it
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elbows to your side, some movement is ok when finishing the last reps. protein shake(s) anytime of the day or night whenever you're not getting enough is fine.
Whether you drink protein shakes is irrelevant. All that matters is that you are getting at least 1 gram of protein per pound of lean bodyweight every single day, no matter when you train, (1.4 grams per pound is what I would recommend)
Drink protein shakes whenever you can't get enough protein from food....training days or off days.