I have dusted off my bench in the garage and would like to start again. Any good supplements you would recommend?
Who lifts weights here?
- Thread starter michaels
- Start date
instead of this I say:
lift weights, then have some whey protein ASAP. whey protein digests in about 30 minutes as opposed to steak protein which takes hours to digest. eat plenty of meat throughout the day tho.
Well one thing that hasn't been mentioned....don't work the same muscles every day. I work out my upper body one day, my lower body the next, and then I kind of take a rest and just workout my abs on the 3rd day. Then I start over. You need to give your muscles a couple of days to rebuild.
Also, I use whey protein supplement (about 40g worth) right after my workouts each day. If I don't feel like I ate enough protein throughout the day (should be between 1-2g per pound of your body weight for best results) I'll have another 20-40g before I go to bed. Also make sure to eat an excess of calories or you won't gain anything.
Also, I use whey protein supplement (about 40g worth) right after my workouts each day. If I don't feel like I ate enough protein throughout the day (should be between 1-2g per pound of your body weight for best results) I'll have another 20-40g before I go to bed. Also make sure to eat an excess of calories or you won't gain anything.
eits
Lifer
Amused
Elite Member
- Apr 14, 2001
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Well, some (very few, actually) supplements have their place and are useful. But all are totally useless without a proper routine, form and diet.
As an avid all natural body builder, I would say in my experience the only useful supplements are a high quality protein powder, creatine, and a multivitamin. All of which are rather useless until one knows how to work smart, and maintain a proper diet.
Supplements aren't necessary, but if you have the extra 10-15 bucks a month you can get some 100% whey protein that you can take everyday to help make your workouts more worthwhile. Honestly, if I'm going to go bust my ass to try and gain muscle, I'm going to try to get the best gains possible...and supplements make that possible without any sort of risk.
Cdubneeddeal
Diamond Member
- Oct 22, 2003
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Too much red meat is bad for your heart. After a workout, the 45 minutes after is the most crucial time to intake protein. Beef is hard to digest therefore it takes a long time for any of the protein to hit your muscles. Whey protein is the best way to get protein to your muscles.
Not to mention red meat is a much more expensive way to get that needed protein along with a bunch of unnecessary fat.
Amused
Elite Member
- Apr 14, 2001
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And even that routine is not conducive to maximum growth.
The best split is something like this:
Mon: Chest and tris
Tue: Back
Wed: Off
Thur: Legs
Fri: Shoulders and bis
It's impossible to work the entire upper body in one day and get maximum results.
Also, stick to compound lifts. Presses, rows sqauts and deadlifts. Very few if any isolation exercises like flies and leg extensions.
Also, minimize sets and reps, but maximize intensity. Give every set everything you've got and lift until total failure.
On any given day, I never do more than 12-14 sets total. And my rep range is 6-8 for most lifts. A newbie should have a rep range of 10-12 until he learns proper form.
Cdubneeddeal
Diamond Member
- Oct 22, 2003
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eits
Lifer
you'll have more amino acids in your system that end up being converted into into muscle when your body needs it. i don't think the guy means that the guy should eat ONLY beef.... just eat more lean beef than normal.
i, for one, don't like whey protein... unless it's in a smoothie king smoothie....
It's mostly the saturated fat that contributes to heart disease, so lean beef is fine. But you do need saturated fat and dietary cholesterol to keep hormone production healthy. So don't be afraid of eggs, lean beef, palm oil (some peanut butters have these instead of trans fats), coconut oil (great for cooking, stable oil).
Everyone else already nailed it. Supplements are the least important factor. Some good whey, creatine, and multivitamin are pretty much that are useful. Perhaps a prohormone if you're old too (Tribulus?).
Fish oil, flax oil, and green tea are good too, but I consider these more along the lines of diet.
eits
Lifer
Best protein:
http://www.gnc.com/product/index.jsp?pr...10497269808&x=0&parentPage=search&CID=
Try to get 35-50grams of protein with an hour after working out. Also, get about 35g of carbs to replenish your glycogen levels. Also don't work out for more than an hour straight.
Cdubneeddeal
Diamond Member
- Oct 22, 2003
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To be honest with you it's increased the intensity of my workouts by a huge margin. I'm able to lift more and really focus on the lifts. It's a little too early to really notice any muscle gains however. But this stuff is the real deal. The hype behind it and the user reviews are true. Go to GNC and get a single dose package and take it 30 minutes before your workout. I guarantee you'll feel it. Also, it increased testosterone production. After your workout, you're going to be horny and may be a little moody. So forwarn the misses.
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