Muscle Gain. Which Supplement ?

thegoth

Hi,

I am starting to take the gym more seriously and want to put on more muscle. I have tried taking more protein naturally, i.e fish, chicken, ham .... but its hard.

I was looking in argos and was wondering which one supplement should I use. A weight gain one like this http://www.argos.ie/webapp/wcs/stores/servlet/ProductDisplay?storeId=30001&langId=-1&catalogId=1500001101&productId=1500205187&Trail=C%24cip%3D1500012750.Sports%2Band%2Bfitness%3EC%24cip%3D1500012832.Health%2Bmonitors%2Band%2Baids%3EC%24cip%3D1500012838.Sports%2Bnutrition%2Band%2Bfood%2Bsupplements&categoryId=1500012838&clickfrom=name or a protein one like this http://www.argos.ie/webapp/wcs/stores/servlet/ProductDisplay?langId=-1&storeId=30001&partNumber=3026892

I want to gain muscle.

On another note. Any comments on my diet. When should I take a supplement

07:00 - Bananna
07:15 - Gym (Weights Mon, Wed, Fri. Cardio Tues, Thur)
08:45 - Chicken Fillet
10:00 - 2 Slices of Wholemeal bread with cheese and egg
11:30 - 5 Slices of ham
13:30 - Dinner - Chicken/Fish, veg, patatoe
15:30 - Yougurt/Nuts
17:30 - Chicken Sambo on brown bread
19:00 - Ham or Turkey

g'em

thegoth wrote: »

I want to gain muscle.

On another note. Any comments on my diet. When should I take a supplement

07:00 - Bananna + a scrambled eggs/ bowl muesli/ big glass milk
07:15 - Gym (Weights Mon, Wed, Fri. Cardio Tues, Thur)
08:45 - Chicken Fillet sandwich + handful nuts, some fruit, a yoghurt...
10:00 - 4 Slices of Wholemeal bread with cheese and egg...

Seriously though, there's no need for a supplement before you've tried the "eat more food" approach. The food you eat is great, so just increase the volume. what are your current stats like, and have you tried to figure out even a rough geusstimate of what your current food intake should be calorie wise?

justsomebloke

agreed from how it looks there is far to little in your current diet. AS stated have you tried working out what your daily intake should be and compared it to what it is now

thegoth

I havent weighted myself in a while. The last time I did I was 10 and half stone, 5ft 10.

My weight routine is

ChestPress 2 X 12 Reps
Butterfly 2 X 12 Reps
Cable Arm Tricep Extension 2 X 12 Reps
Lat Pulldown 2 X 12 Reps
Dumbbell Curl 2 X 12 Reps
Bent Over Dumbbell Rear Delt Raise 2 X 12 Reps
Dumbbell Delt Raise 2 X 12 Reps
Arm Dumbbell Rows 2 X 12
Forget the name of this one. You lie on bench hold Dumbell with two hands behind your head, then lift to chest. 2 X 12 Reps

Any comments of this ? This takes me about 65-70 minutes

justsomebloke

thegoth wrote: »

I havent weighted myself in a while. The last time I did I was 10 and half stone, 5ft 10.

My weight routine is

ChestPress 2 X 12 Reps
Butterfly 2 X 12 Reps
Cable Arm Tricep Extension 2 X 12 Reps
Lat Pulldown 2 X 12 Reps
Dumbbell Curl 2 X 12 Reps
Bent Over Dumbbell Rear Delt Raise 2 X 12 Reps
Dumbbell Delt Raise 2 X 12 Reps
Arm Dumbbell Rows 2 X 12
Forget the name of this one. You lie on bench hold Dumbell with two hands behind your head, then lift to chest. 2 X 12 Reps

Any comments of this ? This takes me about 65-70 minutes

truthfully I wouldn't be a fan. it jsut looks like a bunch of randomly put together exercise with a standard rep range with no real focus on achieving any specific goal. Also do you happen to be in a wheel chair. If not why are there no lower body exercises

g'em

aye, for building muscle you need big heavy compound lifts - deadlifts, rows, benching, squats and squat variations, lunging, pull-ups, push-ups...


Edit: and to find out more about technique, there's a thread here for some reading material

thegoth

Could I increase the weight and decrease the weight with the excerises I am doing ? I do some leg work on Tuesday and Thur with the cardio. I dont want to do leg weights on Monday, then run on it on Tuesday

g'em

You want to build muscle right? And I'll hazard a guess that the running is to keep fat down/ general fitness?

There's two basic approaches you can take: full-body training or splits (using different days for different body parts). There's pro's and con's to both but the good news is as a relative n00b with some good nutrition and hard work you'll make big gains fast.

If it's a split you prefer the very basic way to go about it is choose 1-2 'big money' lifts like squats and lunges, keep them heavy and low rep (3-6), followed up by 2-4 accesory exercises with moderate weight and 8-12 reps as finishers. If you're doing legs twice a week then chances are you aren't pushing yourself to very big weights; a good heavy session will leave your legs reasonably knackered for a few days and so for multiple leg lifting days in a week there would generally be a max effort (big, heavy, low rep) and a dynamic effort (light-moderate, higher rep, speed work) done to complement it (muscle pathway learning, active recovery, rehab/ prehab etc.).

To build muscle you need to first tear it down, then provide the nutrition required to build it up again bigger and stronger than before. For inspiration there are a number of big lifters keeping their training logs in the Fitness Logs forum.

BossArky

OP, a bowl of porridge with half a banana chopped in will get you off to a good start in the mornings.

As already stated, eat more before considering supplementation.

ICX

Also looks to me you are fasting from 19.00 to 07.00 you need to eat another small meal before bed maybe;

21.00 Tuna/chicken salad.

thegoth

"truthfully I wouldn't be a fan. it jsut looks like a bunch of randomly put together exercise with a standard rep range with no real focus on achieving any specific goal."

These were the excerises the gym instructors gave me.

Any alternate suggestions. I want to tone up chest back and put on some muscle on arms as well.