Supplements for Building Muscle

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    Jun 13, 2010 5:47 PM GMT
    Hey guys, had a question: I've been having trouble with supplements, I've tried a few but nothing seems to really add the mass. I'm 155 now which isn't that big, but I want to add at least ten more pounds of muscle. I need advice from the big boys, what do you guys use to gain all that muscle? Hope you can help, I'm in such a rut :^/
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    Jun 13, 2010 9:08 PM GMT
    i'm not all that a big boy...but right now

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  • Posted by a hidden member.
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    Jun 13, 2010 9:11 PM GMT
    I'm not all that big, but the one supplement that has been proven to work is Creatine.
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    Jun 14, 2010 6:10 AM GMT
    There's this thing called eating frequently...
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    Jun 14, 2010 6:22 AM GMT
    AztecPrince saidHey guys, had a question: I've been having trouble with supplements, I've tried a few but nothing seems to really add the mass. I'm 155 now which isn't that big, but I want to add at least ten more pounds of muscle. I need advice from the big boys, what do you guys use to gain all that muscle? Hope you can help, I'm in such a rut :^/


    Lots of protein and lots of good carbs... and patience.
  • cowboyathlete

    Posts: 1346

    Jun 14, 2010 11:36 AM GMT
    All are good choices. I would add glutamine. That plus creatine and protein are my big three.
  • MuscleComeBac...

    Posts: 2376

    Jun 14, 2010 11:47 AM GMT
    Lift like Mentzer. Learn the definition of training to failure, and the difference between training smart and over-training. 1xwk for each muscle group works. Don't over-train.

    Eat clean, six to eight times a day, avoiding "white" foods and eating lean proteins and fresh fruits and veggies, avoiding saturated fats.
    40% protein/40% complex carbs/20% fats

    Water. Water. Water. Water. - no soda, no caffeine, no booze.

    Supplement with creatine pre-workout, quality protein shake within 20 minutes after your workout.

    Basic multi-vitamin with third meal of the day.

    Sleep. 6 to 8 hours of quality sleep is critical. Muscles grow when they recover, and only recover when rested. (see over-training)

    Repeat.
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    Jun 14, 2010 2:04 PM GMT
    MuscleComeBack saidLift like Mentzer. Learn the definition of training to failure, and the difference between training smart and over-training. 1xwk for each muscle group works. Don't over-train.

    Eat clean, six to eight times a day, avoiding "white" foods and eating lean proteins and fresh fruits and veggies, avoiding saturated fats.
    40% protein/40% complex carbs/20% fats

    Water. Water. Water. Water. - no soda, no caffeine, no booze.

    Supplement with creatine pre-workout, quality protein shake within 20 minutes after your workout.

    Basic multi-vitamin with third meal of the day.

    Sleep. 6 to 8 hours of quality sleep is critical. Muscles grow when they recover, and only recover when rested. (see over-training)

    Repeat.


    The best advice so far. Be alert, however, to reports in Consumer Research and elsewhere that some protein powders contain clinically significant quantities of heavy metals: http://www.consumerreports.org/cro/magazine-archive/2010/july/food/protein-drinks/overview/index.htm

    Industry flacks have been quick to attack the research, but I have read it and it is sound.
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    Jun 14, 2010 2:46 PM GMT
    XMILGUYDC said

    The best advice so far. Be alert, however, to reports in Consumer Research and elsewhere that some protein powders contain clinically significant quantities of heavy metals: http://www.consumerreports.org/cro/magazine-archive/2010/july/food/protein-drinks/overview/index.htm

    Industry flacks have been quick to attack the research, but I have read it and it is sound.


    That report has been completely overblown.

    So what if three protein drinks has 16.9 mcg of arsenic? Many natural foods have much higher quantities, and the body handles it fine. For comparison, 4 oz of haddock has 626 mcg, a can of tuna has 105 mcg, and a 4 oz salmon steak has 53 mcg.

    You have to drink about 19 protein drinks a day to get the same amount of arsenic as in one can of tuna.

    So, if this means anything, it is arguably safer to get your protein from protein drinks than from food.
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    Jun 14, 2010 3:01 PM GMT
    speedoflife saidYeah, I forgot to add that supplements won't do anything unless you're working out/ eating correctly.


    I wish this statement would be included on diet pills and fat burners like they have the health advisory on cigarettes.
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    Jun 14, 2010 3:03 PM GMT
    I only use protein powder (generic 90% whey protein isolate), glutamine and a multivitamin. If I plateau, then maybe I'll step it up.
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    Jun 14, 2010 3:39 PM GMT
    FOOD.

    If you consume more calories than you burn, you'll gain weight, period. It's that VERY SIMPLE.

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    Because so MUCH of the "fitness" industy's products have poor quality control, and they are NOT REGULATED, I say FOOD is better. However, like so many things, proper perspective is important.

    EAT.
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    Jun 14, 2010 5:19 PM GMT
    speedoflife saidI was very anti supplements (as some studies claim your body already gets enough protein; the rest you supposedly pee out/ strains your kidneys) until I tried Optimum Nutrition Gold Standard Protein. I have a scoop before and after working out, and one with lunch on my off days. I've only been taking it for a few weeks and have noticed results. I sound like an ad, haha.


    Lol icon_smile.gif

    Thanks, I've actually seen the ad for this in a magazine & I've been curious to try it out- now I will icon_smile.gif
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    Jun 14, 2010 5:19 PM GMT
    eagermuscle saidI only use protein powder (generic 90% whey protein isolate), glutamine and a multivitamin. If I plateau, then maybe I'll step it up.


    My body hits plateau fairly quick, I have to switch it up soon :/
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    Jul 03, 2010 4:20 AM GMT
    i'll go on step further.. ur probably undereating



    Post ur diet and i can take a look at it ..and also post ur workout routine . Food is the main key . Some of the supplements out there are crap . too much sugar or way to many carbs and then u add mass but the wrong kind. then u have to do hella cardio just to get it off ...

    and there are shakes u can add that are made of whole foods much better and cheaper than the store bought

    so post up the diet and also routine and we can go from there. but need more info



    spence
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    Jul 09, 2010 6:42 PM GMT

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