Supplements - Confused

djtechnics1210

Hi all
Just a query in relation to supplements and which people believe is the best one to take. Im looking for something that will help build muscle, but not sure which supplement to take, iv heard loads of stories about supplements with creatine being bad for you. i have went to all the various shops but found the selection vast and confusing. I have a healthy balanced diet, fish chicken etc etc. Would be very grateful for any advice.

BossArky

Firstly eat heaps: chicken, tuna, almonds, milk and other such tasty goodies... on top of what you would consume in a "normal" day.

If your deadlift / squat / bench press are low then don't even think about supplements. Just eat more and train harder.

If you reckon your lifts are heavy enough (relative to bodyweight) but you are starting to plateau then consider the following in order:

• whey protein shake - extra protein
• glutamine - aids recovery
• creatine - increases work capacity

Make sure you are getting enough rest days and quality sleep.

djtechnics1210

BossArky wrote: »

Firstly eat heaps: chicken, tuna, almonds, milk and other such tasty goodies... on top of what you would consume in a "normal" day.

If your deadlift / squat / bench press are low then don't even think about supplements. Just eat more and train harder.

If you reckon your lifts are heavy enough (relative to bodyweight) but you are starting to plateau then consider the following in order:

• whey protein shake - extra protein
• glutamine - aids recovery
• creatine - increases work capacity

Make sure you are getting enough rest days and quality sleep.

They'd be low enough alright...
Do circuits so lift low for longer reps. What ya think??? Any need for supplement

BossArky

Can you give an example of the type of stuff you do in a typical workout?

Also, age / weight / height and typical daily diet.

djtechnics1210

28, 6'1, 12 stone
Would usually do long run then weights first circuit 35 for 15 reps x 2 . second circuit 21 for 15 reps x 2 and third circuit would be 21 x 15 x 2.
Circuit has 5 upper body machines and 2 machines are for legs
Typical daily diet would be
breakfast - weetabix with fruit and brown toast and multi vitamin drink, one day a week have a fry.
lunch - sandwich with chicken/tuna and various different salad fillings or soup and brown bread
Dinner - usually pasta with chicken/fish, fresh fish with vegetables and one day a week have steak.
Snack - would be bag of popcorn or chocolate bar.

dioltas

Bossarky, what would you consider low / medium / heavy weights relative to body weight for squats for example? Sorry if it's a bit off topic.

BossArky

djtechnics1210 wrote: »

28, 6'1, 12 stone
Would usually do long run then weights first circuit 35 for 15 reps x 2 . second circuit 21 for 15 reps x 2 and third circuit would be 21 x 15 x 2.
Circuit has 5 upper body machines and 2 machines are for legs
Typical daily diet would be
breakfast - weetabix with fruit and brown toast and multi vitamin drink, one day a week have a fry.
lunch - sandwich with chicken/tuna and various different salad fillings or soup and brown bread
Dinner - usually pasta with chicken/fish, fresh fish with vegetables and one day a week have steak.
Snack - would be bag of popcorn or chocolate bar.

Try free weights instead of machines. Popcorn and chocolate could be replaced by nuts / fruit.

Porridge for breakfast.

What do you mean first circuit 35 and second circuit 21? You mean 35 and 21 minutes?

Eat more, train heavier and with lower reps if you want to build muscle. 5x5 is a favourite around here.

dioltas wrote: »

Bossarky, what would you consider low / medium / heavy weights relative to body weight for squats for example? Sorry if it's a bit off topic.

If you can bench your bodyweight, then your squat and deadlift should be around 1.3 and 1.6 of that respectively.

e.g. 75kg bodyweight, 75kg bench, 100kg squat, 125kg deadlift.

If you're like most young fellas who didn't discover their legs and back until logging onto this forum (myself included) you'll probably have a much higher bench and crap squat / deadlift.

That is just my opinion.

djtechnics1210

Sorry Bossarky. Whats 5x5,

BossArky

5x5 = 5 sets of 5 reps. It is good for turning you into a bull :pac:

(go heavy)

djtechnics1210

What weight would be best do you think.... gym put me down for between 21 and 35. probably not heavy enough is it

logic

Is that 5 sets of 5 reps?