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Oxilon
07-10-2006, 08:52 PM
For about the past 9 or so months, I've been going to the gym regularly. There, I would run a couple miles, do some ab workouts, and workout either my chest, arms, or back/shoulders depending on the day (I rotate). Over these 9 months, I've seen some results, but not much. I'm happy with my arms, but not so much my back/shoulders, and especially not my chest. I've only upped the weight 10-15 lbs for my chest, which I'm not exactly thrilled about.

So, just recently, I've started to consider taking some muscle supplements to help boost my workouts. Now, what I should take, I really don't have a clue and was hoping you all could help me out on. Protein shakes? Creatine? Steriods? (just kidding) Any suggestions would be great. Thanks.

Matt700wlw
07-10-2006, 08:59 PM
So, just recently, I've started to consider taking some muscle supplements to help boost my workouts. .

Viagra.


:p:

captainmorgan07
07-10-2006, 10:00 PM
creatin works try that no explode stuff i've had some friends that use it they say it works pretty good

Cedric
07-10-2006, 10:12 PM
Working out isn't gonna show you anything without a proper diet. I don't know your age or your family history, but you aren't gonna gain anything without a proper diet. Supplements should be just that. Expecting them to do miracle work won't happen either.

I'll fly you a pm if that's ok.

pahster
07-10-2006, 11:12 PM
Use freeweights if you're not already. Machines don't do much. A diet high in protein is important along with potassium to combat soreness.

How many sets and reps are you doing? Make sure you're doing enough weight to actually challenge you.

Buckeye33
07-11-2006, 03:18 AM
As captain said, the No Explode stuff is very very popular. I have two friends who use it and swear by it.

Other than that, I know nothing about lifting weights :)

RichRed
07-11-2006, 11:26 AM
Use freeweights if you're not already. Machines don't do much. A diet high in protein is important along with potassium to combat soreness.


Yep, to really put on the muscle, it's recommended that you consume roughly 1 gram of protein for each pound of your body weight every day. It ain't easy but like others said, working out without the proper diet won't get it done.

Johnny Footstool
07-11-2006, 11:37 AM
Yep, to really put on the muscle, it's recommended that you consume roughly 1 gram of protein for each pound of your body weight every day. It ain't easy but like others said, working out without the proper diet won't get it done.

I've heard that, too. And if you're looking to add muscle mass, it's one gram for every pound of your desired final body weight. So if you want your final weight to be 200 lbs, you need 200 grams of protein every day.

Whey protein supplements are usually pretty good. They're dairy-based, and some of them taste really good. I mix 1 scoop (12 g) of vanilla protein supplement in with my oatmeal in the morning (Quaker Cinnamon Roll oatmeal) and it's great. You can also mix it in with french toast, pancakes, or other semi-sweet, batter-based foods (like cake.)

I also like Balance bars - the 40-30-30 Almond Brownie bar tastes great and gives you 14 grams of protein. You can find them for about $1 apiece, which is only about twice as much as a regular, sugar-filled candy bar.

Blimpie
07-11-2006, 12:08 PM
Viagra.


:p:Long time listener, first time caller. Mega Dildos to you....

RichRed
07-11-2006, 01:14 PM
I also like Balance bars - the 40-30-30 Almond Brownie bar tastes great and gives you 14 grams of protein. You can find them for about $1 apiece, which is only about twice as much as a regular, sugar-filled candy bar.

One word of warning about some protein bars: a lot of them contain fractionated palm kernel oil which is VERY bad for you. I forget all the details but it's used to help keep the bars from melting and the fractionating process allows the manufacturers to still be able to print "0 grams of trans fat" on the wrapper, even though it's just as bad.

Not sure if this applies to Balance Bars though.

Javy Pornstache
07-11-2006, 01:46 PM
Whey protein is the whey to go (gosh, I'm a geek) if you need to add a lot of protein to your diet. It is true that you need to add a gram of protein corresponding to each pound of weight you want to accomplish in addition to proper dieting and exercise.

If I may add a suggestion to the No Explode offering, Muscle Milk is an excellent drink and one of the few that actually TASTES GOOD. I'll guarantee it.

Tommyjohn25
07-11-2006, 04:46 PM
I swear by protein shakes and Creatine, I work out religiously and eat well. I have tried a whole bunch of the "miracle" supplements that GNC offers, spending upwards of over $100 before on certain ones, and still always find myself going back to protein shakes and Creatine.

Though I have heard some firsthand praise of the No Explode and Muscle Milk from a few friends.

Johnny Footstool
07-11-2006, 05:57 PM
One word of warning about some protein bars: a lot of them contain fractionated palm kernel oil which is VERY bad for you. I forget all the details but it's used to help keep the bars from melting and the fractionating process allows the manufacturers to still be able to print "0 grams of trans fat" on the wrapper, even though it's just as bad.

Not sure if this applies to Balance Bars though.

Balance Bars do contain fractionated palm kernel oil. I don't know how bad it is for you -- I haven't found any conclusive research on it. Apparently, it shoots through your system so fast that you don't really fully digest it. But I will keep looking for some data. Thanks for the tip!

RadfordVA
07-12-2006, 04:04 AM
For a beginner like others have said you should start out with increasing your protein intake to gram per pound of body weight. If you stick with it start to add in supplements and creatine. The protein used by most lifters is ON 100% Whey. The great thing about it is its also one of the cheapest about 50 cents per serving. The best place to order is online at bodybuilding.com. If your really serious start eating 6 meals of about 30 grams of protein each throughout the day instead of 3. Your body should never be hungry or full. Go to Muscle and fitness message board there is a lot of good info on there if you want to know more.

Steve4192
07-12-2006, 08:32 AM
For about the past 9 or so months, I've been going to the gym regularly. There, I would run a couple miles, do some ab workouts, and workout either my chest, arms, or back/shoulders depending on the day (I rotate). Over these 9 months, I've seen some results, but not much. I'm happy with my arms, but not so much my back/shoulders, and especially not my chest. I've only upped the weight 10-15 lbs for my chest, which I'm not exactly thrilled about.


Ahem ... LEGS! LEGS! LEGS! LEGS! LEGS!

If you aren't working your legs, you are ignoring the largest muscle group on your body. Heavy squatting/deadlifting is the single fastest way to get bigger and stronger across the board. Yes, even your upper body (especially your back & shoulders) will benefit from the muscular stimulation provided by a hardcore leg workout. Drop the arm workout (which is redundant if you are already doing heavy benching/rowing) and add in a couple of leg days.


So, just recently, I've started to consider taking some muscle supplements to help boost my workouts. Now, what I should take, I really don't have a clue and was hoping you all could help me out on. Protein shakes? Creatine? Steriods? (just kidding) Any suggestions would be great. Thanks.

EAT! EAT! EAT! EAT!

Personally, I've found the vast majority of supplements to be a waste of time and money. Unless you are close to maxing out your physique and strengths gains, you can get plenty of mileage from eating a clean diet of healthy whole foods. Just make sure you are actually eating the right amount to meet your goals. If you are looking to gain weight, you need to create a caloric surplus. If you are looking to lose weight, you need to create a caloric deficit. If you are eating like a bird and expecting to get huge, you will be sorely disappointed.

Here is a great article to get your diet started on the right path:
http://www.t-nation.com/readTopic.do?id=460331

IMO, the only supplements that earn their keep are protein powder (because I have trouble choking down enough whole foods to meet my protein needs) and a multivitamin (because I don't always do the best job of hitting all of the food groups [especially fruits and vegys]).

RedsFan75
07-12-2006, 09:11 AM
Captain's got it Nailed!!!!!! Only a couple of points to add.

Want to get stronger and improve focus on the core muscle groups first. Legs - Squats (Some call the King of Excercises), Deadlifts, Leg Presses, and work them HARD! :) Chest Back - Bench press (Regular and incline), Rows and lat pull downs. Get a good strong solid core you'll see fat burned, and strength come. Muscle growth will be balanced and across the board.

Creatin's main purpose is to increase fluid flow to you muscles, so if you take it DRINK PLENTY OF WATER.

Cedric
07-12-2006, 11:13 AM
Captain's got it Nailed!!!!!! Only a couple of points to add.

Want to get stronger and improve focus on the core muscle groups first. Legs - Squats (Some call the King of Excercises), Deadlifts, Leg Presses, and work them HARD! :) Chest Back - Bench press (Regular and incline), Rows and lat pull downs. Get a good strong solid core you'll see fat burned, and strength come. Muscle growth will be balanced and across the board.

Creatin's main purpose is to increase fluid flow to you muscles, so if you take it DRINK PLENTY OF WATER.

Back when I played football in high school I would get the most incredible cramps ever because of this. I didn't drink enough water and I would feel like I got shot in the calf. Good tip.

Steve4192
07-12-2006, 11:59 AM
Want to get stronger and improve focus on the core muscle groups first. Legs - Squats (Some call the King of Excercises), Deadlifts, Leg Presses, and work them HARD! :) Chest Back - Bench press (Regular and incline), Rows and lat pull downs. Get a good strong solid core you'll see fat burned, and strength come. Muscle growth will be balanced and across the board.
Agreed.

Here are some of my favorite lifts:

Legs: Squats & Deadlifts should be the basis of any leg workout. I usually alternate my leg workouts between anterior and posterior chain work. Workout #1 (anterior) is built around back squats and also includes standing calf press, leg press, quad extensions, split squats, and lunges. Workout #2 (posterior) is built around deadlifts and also includes seated calf presses, hamstring curls, step ups, good mornings, and romanian deadlifts.

Push: Bench Press (dumbell and/or barbell) is meat and potatoes of any 'push' workout. I tend to alternate between dumbell and barbell work, and I also vary the angle of the movement to include inclines/declines along with work on the flat bench. Great secondary exercises include: weighted dips, military press, dumbell/cable flyes, pushups, rotator cuff work. Be careful with the overhead pressing if you have any pre-existing shoulder issues and avoid behind-the-neck pressing at all costs.

Pull: Rows (dumbell and/or barbell) and weighted chins are the big movements of any 'pull' workout. I tend to alternate these two exercises so that I can hit my back muscles in both the vertical plane (chins) and the horizontal plane (rows). If you are not strong enough to perform chins, you can substitute pulldowns as your vertical plane exercise. Secondary exercises include: power cleans, shrugs (both vertical and horizontal), high pulls, pullovers, good mornings, and romanian deadlifts.

Abs & Arms: I don't do a lot of focused abdominal or arm work because I tend to work 'em over pretty good during my core exercises. When I feel the need, I'll usally throw in some crunches/hanging leg raises/cable rotations in between sets of my upper body workouts, and biceps curls/triceps presses during my leg workouts. I don't like working abs on leg days because I need to keep 'em fresh for static contraction while squatting/deadlifting, and I don't like to work arms on upper body days because I need to keep 'em fresh for pushing/pulling.

RichRed
07-12-2006, 01:42 PM
Sort of on topic, has anyone worked out at Cuts Fitness? It's kind of the men's answer to Curves and one just opened near my work. I'm sure it's not really conducive to putting on major muscle but I was thinking about checking it out for a trial run, just to try a different workout. If you haven't tried this specific place, what's your opinion on the method of workout they promote?

http://www.cutsfitness.com/

Oxilon
07-12-2006, 03:42 PM
Thanks for the replies guys. I was starting to opt for creatine, but I've had friends that had mixed results that came with it. All of my friends who took creatine easily added 10 lbs to their workouts, but a few of them started to gain a good amount of weight. Except that weight went to their stomachs, which isn't good.

I think I might just try adding some more protein to my diet and start taking some protein shakes. My only concern with that is, how do I make sure that all that protein is going towards my muscles and not going towards my stomach?

Steve4192
07-12-2006, 03:45 PM
Sort of on topic, has anyone worked out at Cuts Fitness? ... If you haven't tried this specific place, what's your opinion on the method of workout they promote?

I have not. However, while I prefer a more serious powerlifting-friendly gym, you can get a good workout anywhere if you put your mind to it.

If you are not currently working out, there is no such thing as a 'bad' gym or workout. Anything is better than nothing. For some folks, a convenient location makes it much more likely that they will stick with a workout schedule. You are much better off going to a mediocre gym 3X a week than you are going to a fantastic gym once in a blue moon.

Steve4192
07-12-2006, 03:54 PM
Thanks for the replies guys. I was starting to opt for creatine, but I've had friends that had mixed results that came with it. All of my friends who took creatine easily added 10 lbs to their workouts, but a few of them started to gain a good amount of weight. Except that weight went to their stomachs, which isn't good.

It was probably just water weight. I know I tended to get bloated when I used creatine. The gut will disappear as soon as you cycle off of the creatine.


My only concern with that is, how do I make sure that all that protein is going towards my muscles and not going towards my stomach?
Read the Berardi article I included in my first post.

If your primary goal is to lose bodyfat, make sure you are maintaining a caloric deficit in your diet. However, keep in mind that you will not have much luck gaining muscle while operating at a caloric deficit.

If your primary goal is to gain muscle, make sure you are maintaining a caloric surplus in your diet. However, keep in mind that you might have to tolerate a small gain in bodyfat while operating at a caloric surplus.

That is the catch-22 that all lifters face. If you want to get huge, you have to accept having some excess bodyfat. If you want to get ripped, you have to accept that you're probably going to lose some muscle in the process. The biggest mistake most people make is trying to do both at the same time, and they usually end up with suboptimal results on both counts.

Javy Pornstache
07-12-2006, 05:56 PM
Thanks for the replies guys. I was starting to opt for creatine, but I've had friends that had mixed results that came with it. All of my friends who took creatine easily added 10 lbs to their workouts, but a few of them started to gain a good amount of weight. Except that weight went to their stomachs, which isn't good.

I think I might just try adding some more protein to my diet and start taking some protein shakes. My only concern with that is, how do I make sure that all that protein is going towards my muscles and not going towards my stomach?

It's likely just water weight. I took Creatine for a bit, and bloated out a little due to the water retention. It's normal for Creatine use, but does kinda go against what you're trying to accomplish when you think about it. As soon as you're done with a cycle of Creatine, the retention tends to leave.

EDIT: D'oh, just saw page TWO of this thread. Looks like Captain has it pretty well covered.