What supplement should i take

johnnyc

ok i have been benching 60kg for the last few weeks (this program is only 2 weeks old so theres no plateau i hope) anyway i want to add a supplement to my diet and gym program to help me developed a small bit faster...I was wondering what supplements you would recommend and why..i was thinking about cyclone has anyone tried it and has it worked for u?

joc_06

age/weight/height BF%?
goals/program?

start by having a good diet, then move onto supplements

in general for athletes (in order of importance and assuming your diet is already in top nick):
1 - good mulit vit (berocca is about as strong as you can get in ireland)
2 - Whey protein
3 - BCAA's (may be in the whey)
4 - Creatine
5 - ZMA

cant see you needing anything more than that

johnnyc

joc thks for answering anyway i am 24 years of age, 80kg,6ft. i have 5 square meals a day but i am constatntly going to the gym 5 days a week...i aint over training...i want to find a supplement to help me train harder i was wondering do you know would the glutaime drop, creatine or cyclone be the supplements that would help me improve in muscle.

joc_06

johnnyc wrote:

1 - i am constatntly going to the gym 5 days a week...i aint over training...

2 - i want to find a supplement to help me train harder

3 - i was wondering do you know would the glutaime drop, creatine or cyclone be the supplements that would help me improve in muscle.

1 - How do you figure you're not over training?? if i was to do 5 days in the gym id be fried big time...
But since i still dont know your goals/regime i cant help more

2 - doesnt everyone? answer is you cant unless you go anabolic. caffeine has been proven a dud recently. certain supplements can increase concentration etc but to go more than 5 days a weeks then you have to do the oj

3 - GLutamine is an amino and is already in some good whey supps. You NEED whey to survive as an athlete. its essential
creatine will help tremendously if you are a strength athlete like a lifter, bber, sprinter, rugby etc but no proven benefit if you're a long distance runner.
i dont know what cyclone is

You still havent told me what you wanna be so i cant help

Guv

10 servings per tub of cyclone so it is not cheap. Better to opt for a good value whey and some maltodextrin for the much needed cals. This will work out a lot cheaper which means you can take more for the same cost per day and therefore see better results.


hth

johnnyc

ok my training involes working a set of muscle one day and performing a different set of muscles the next day so the set muscles on the first day will have a break and so on.. my goal vanity i love to put on mass and gain muscle.. thats my goal.

Easygainer

johnnyc wrote:

ok my training involes working a set of muscle one day and performing a different set of muscles the next day so the set muscles on the first day will have a break and so on.. my goal vanity i love to put on mass and gain muscle.. thats my goal.

Training a muscle more than once per week with multiple sets and exercises is overtraining. IMO, one exercise, one set per day is plenty if you train intensely enough. Try out DC training - have a look at some of the journals over at intensemuscle.com. I'm doing this type of training at the moment and am currently hovering around 16stone sub 10% bf.

Prior Of Taize

do this. 15 minutes cardio warmup. 40 minutes cardio at the end. every exercise is 3 sets with 10-12 reps per set. i usually triple the sets per day. cardio is important.


DAY ONE

1 Shoulders Shoulder Press - machine
2 Shoulders Military Press - dumbells
3 Shoulders High Pull Snatch Grip - barbell

4 Biceps Bicep Curl - barbell
5 Biceps Bicep curls - dumbells


6 Triceps Tricep pressdown - machine
7 Triceps Dips


++++++++++++++++++++++++++++++++++++++++++++++++++++++

DAY TWO

1 Quads Leg Extension - machine

2 Hamstrings Leg curl - machine

3 Legs Leg Press - machine

4 Lower Back Back Extension - machine



5 Abdominals Ab curls - swiss ball
6 Abdominals Side bends - dumbells
7 Abdominals Ab curls - swiss ball

+++++++++++++++++++++++++++++++++++++++++++++++++++++++


DAY THREE

1 Chest Bench Press - barbell
2 Chest Bench Press - dumbells
3 Chest Incline press - barbell
4 Chest Incline press - dumbells

5 Upper Back Narrow Grip Pulldown - machine
6 Upper Back Seated Row - machine

7 Shoulders Shrug - dumbells

8 Lower Back Back Extension - machine

9 Abdominals Ab Crunch - swiss ball

++++++++++++++++++++++++++++++++++++++++++++++++++++++

johnnyc

prior i will diffently take up that program when i finish the bodybuilding program i am on...what gains have u achieved on this one...back to the orginal topic what supplements would u all recommend for me...goals try to increase from 12st 8 to 14st...and increase weight in benching?

Prior Of Taize wrote:

do this. 15 minutes cardio warmup. 40 minutes cardio at the end. every exercise is 3 sets with 10-12 reps per set. i usually triple the sets per day. cardio is important.


DAY ONE

1 Shoulders Shoulder Press - machine
2 Shoulders Military Press - dumbells
3 Shoulders High Pull Snatch Grip - barbell

4 Biceps Bicep Curl - barbell
5 Biceps Bicep curls - dumbells


6 Triceps Tricep pressdown - machine
7 Triceps Dips


++++++++++++++++++++++++++++++++++++++++++++++++++++++

DAY TWO

1 Quads Leg Extension - machine

2 Hamstrings Leg curl - machine

3 Legs Leg Press - machine

4 Lower Back Back Extension - machine



5 Abdominals Ab curls - swiss ball
6 Abdominals Side bends - dumbells
7 Abdominals Ab curls - swiss ball

+++++++++++++++++++++++++++++++++++++++++++++++++++++++


DAY THREE

1 Chest Bench Press - barbell
2 Chest Bench Press - dumbells
3 Chest Incline press - barbell
4 Chest Incline press - dumbells

5 Upper Back Narrow Grip Pulldown - machine
6 Upper Back Seated Row - machine

7 Shoulders Shrug - dumbells

8 Lower Back Back Extension - machine

9 Abdominals Ab Crunch - swiss ball

++++++++++++++++++++++++++++++++++++++++++++++++++++++

Easygainer

Prior Of Taize wrote:

do this. 15 minutes cardio warmup. 40 minutes cardio at the end. every exercise is 3 sets with 10-12 reps per set. i usually triple the sets per day. cardio is important.


DAY ONE

1 Shoulders Shoulder Press - machine
2 Shoulders Military Press - dumbells
3 Shoulders High Pull Snatch Grip - barbell

4 Biceps Bicep Curl - barbell
5 Biceps Bicep curls - dumbells


6 Triceps Tricep pressdown - machine
7 Triceps Dips


++++++++++++++++++++++++++++++++++++++++++++++++++++++

DAY TWO

1 Quads Leg Extension - machine

2 Hamstrings Leg curl - machine

3 Legs Leg Press - machine

4 Lower Back Back Extension - machine



5 Abdominals Ab curls - swiss ball
6 Abdominals Side bends - dumbells
7 Abdominals Ab curls - swiss ball

+++++++++++++++++++++++++++++++++++++++++++++++++++++++


DAY THREE

1 Chest Bench Press - barbell
2 Chest Bench Press - dumbells
3 Chest Incline press - barbell
4 Chest Incline press - dumbells

5 Upper Back Narrow Grip Pulldown - machine
6 Upper Back Seated Row - machine

7 Shoulders Shrug - dumbells

8 Lower Back Back Extension - machine

9 Abdominals Ab Crunch - swiss ball

++++++++++++++++++++++++++++++++++++++++++++++++++++++

No offence, but that's an awful routine. Firstly, there isn't a basis of solid lifts. Secondly too much volume. Thirdyly, too many supoerflous lifts: for instance 4 scest exercises with no difference really (Just do incline bb no need for the other 3 in one workout). Fourth, too much emphasis on show muscles - more work for chest than legs is ridiculous when you consider that over 1/3 of body's muscles are in legs. Fifth, most muscle are hit in assistance then later in isolation, which is kind of pointless - just do deadlists to work traps, back thickness and lower back for instance. Finally, 40 mins cardio after a workout is like asking to lose muscle. Post workout, all you should be concerned about is eating a hell of a lot of carbs, protein and, if you want, some creatine.

Prior Of Taize

the objective of the program (for me) was to develop all the muscles which complemented eachother...meaning chest+traps+biceps+lats all work in conjunction with one another. yeah i have gained a lot of definition but i honestly didnt make the program so i could gain a flashy body. i just wanted an all round healthy body.

also the program isnt designed to turn me into an animal. im alreayd a big guy and wanted to gain muscle and shape up etc etc. so maybe i shouldnt have posted it. its awful if your trying to gain 60 lbs or muscle.

daveirl

This post has been deleted.

Easygainer

daveirl wrote:

This post has been deleted.

Easiest thing to do is to go to journal section and see what they're training is like. The nutrition is more individual, but again the principles of that are up there.