Continue for 10 reps and then switch sides. Why It may raise a few eyebrows in the gym, but this exercise works your biceps through a full range of motion so you hit them from a slightly different angle, meaning even more muscle fibres are recruited.
Beyond 50 minutes, the average person reaches a state of catabolicism, is no longer in a positive nitrogen balance, and can not effectively tain for size or strength Nitrogen balance is to do with protein in versus protein out.
When you are done with it maybe try a routine like the one I posted up (like your instructor said, add more exercises).
The very few pounds of fat you pack on from having some of your food as "dirty" is a small price to pay for packing on lean mass.
Not really sure if one way is really better - more like whichever works better for your body kind of thing.
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