Posted: 5/23/2004 7:24:27 PM EDT
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What do you guys use (if anything) as a weight training supplement. I picked up some protein amino acid pills. But was also wondering what else is good, (not createan please). And also what you guys do for training, and suggestions on strenth and mass, pref any quick mass exercises (if there are any). Any help would be great, thanks. BM |
Quick mass exercises? There ain't no steenkin quick mass exercises. Seriously, I would suggest any and all excercises that move the trunk of the body through space. This would include: squats, dips, pullups, pushups, situps, you get the idea. In addition to this, I would include deadlifts. Let me ask this: What are you trying to accomplish? |
| Protein is hands down the most important thing when undertaking ANY kind of exercise. Think of it as food for your muscles, without it your body starts breaking down existing muscle. You should be taking in around 1g of protein per body weight per day with about half from shakes (and shakes are much better then bars). Like the others said though anything else depends on what you want to accomplish. Also why dont you want to use Creatine? |
| Bars arent that bad, they just tend to contain more fat then powdered protein. You still get ~25g of protein per bar. IMO they should be used when its impractical to use a shake or a shake is unavailable. Most bars also taste like crap. However if you find yourself craving something "sweet" having a bar once a day might help you curb your cravings as long as you dont excede your limit of fat, carbs etc. As always a balanced diet is key when trying to lose weight. Technically as long as youre taking in fewer calories then you burn you cant NOT lose weight. |
I use a lot of protein supplements since I travel for a living and it is hard to get good nutrition on the road. I really like Met-Rx powder because it comes in individual packets. At home I have a big 5lb tub of Optimum Nutrition Whey powder. I take about 2 scoops mixed with water per day (one AM, one PM) when I'm home. I get all my stuff from DPS nutrition...they ship extremely fast. www.dpsnutrition.net/ Quick mass...I'd have to say Squats and Deadlifts, eat lots of chicken and drink milk. Check out this site first, as it is essential you have the proper form for those exercises: www.exrx.net/WeightExercises/Quadriceps/BBSquat.html www.exrx.net/WeightExercises/GluteusMaximus/BBDeadlift.html Hope this hepls.... |
What's wrong w/creatine? Creatine monohydrate works great! |
| American Whey is a very tasty protein shake. I use 2 scoops of chocolate with 2 cups of skim milk. |
| While we are talking about supplements, I have something I want to run by you all . I am a runner, anywhere from 3-6 miles a day.( 5 days a week)I have seemed to hit this wall that I cant get my times down. I am constantly hungry, I eat till I am full bur not stuffed. Anyways I was thinking about taking a supplement. I am looking at a Weight gainer type powder. I am thinking the extra nutrients protein and carbs will help. So what do you all reccomend |
Protein and carbs...you got it. I make a mix of powdered gatoraide and regular whey protein powder in a 4:1 ratio. Thats 4 grams of Carbs and 1 of protein. This mix was recommended to me a former Olympic speed skater and bike racer. I take some before, during and immediately after a workout and it seems to help. Sounds disgusting but Lemon/lime gatoraide and chocolate protein power actually dont taste bad together... Getting your times faster might not be solely a nutrition issue however. Have you tried long slow runs for recovery? |
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Here's what I do after a workout. One of two most important times for intake. The other being when you wake up, since you just starved yourself for hopefully at least 8 hours. Carbs within 30 minutes so your body doesn't start using your hard earned muscle for energy. Protein within 1 hour so your muscles have something to build with. For mass: eat everything until stuffed for 5-6 meals a day(high in protein and carbs of course), lift low rep/heavy weight, not too much cardio so you don't burn off muscle(non if you can), lift hard with a partner if you can. I feel your pain with creatine, it used to give me the runs. But, I've started using CREATINE TITRATE from IDS and it's stopped that really bad problem.Hope that helps you in your getting swollen journey. flashlegs |
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Bro, first, don't waste your money on amino pills; you get more efficient amino's from a good protien. For the best absorption, you need both a whey isolate mix, and then a seperate casien protien mix. Use the whey only during and after a workout because it gets into your system in about 20 minutes, and breaks down very quickly thereafter. The rest of your protien supplementation needs to be with the casien because it breaks down slower and gets into your system in a slow steady rate, which keeps a good supply of nutrients for your muscles to soak up over a period of time. The second most important time to take protien is a casien shake just before bed, that way you have nutrients in your system while you rest. Which as you know is the time in which your body rebuilds itself. You can get GREAT protien from custom shops like www.trueprotien.com and www.protienfactory.com Tastes like hell in many cases, but it is pure! As to the workout, there is no quick mass builder unless you want a fat ass. When you eat, do not gorge yourself, ever. Eat five or six meals with the protien source being about the size of your fist, get the carbs you need from vegetables. And drink a gallon of water a day. You will be extremly surprised how quick the combination of good nutrition, and hydration will kick your body into overdrive. There is a misnomer floating around that you cannot and should not do cardio when trying to gain mass. Nothing could be further from the truth. A measure of cardio can be had not only from the workout, but from cardio work that will free the lactic acid from the muscles. Here is an example of a workout that will put some mas on you if you can sustain it. Squats Sets 4 Reps: 8 @ 80% of 1 RM Bench Sets 4 Reps: 8 @ 70 - 75% of 1 RM Dead Lift Sets 3 Reps: 8 @ 60% of 1 RM Clean and Jerk Sets 3 Reps: 8 @ 70% of 2 - 3 RM Hamstring Curls Sets 3 Reps: 10 @ 60% of 1 RM Leg Extention Sets 3 Reps: 10 @ 60% of 1 RM Shrugs Sets 3 Reps: 10 @ 60% of 1 RM Abs Sets 4 Reps: 30 You choose the exercise... Do this workout twice per week, with at least 48 hours in between. The point is that you are attempting to improve CNS (Central Nervous System) function and the efficiency of neural pathways, which in turn will incur more force across pre-existing muscle making it easier to develope more muscle. Allow 3 - 5 minutes rest between the first 4 exercises, and 2 minutes between the remaining. Attempt to increase your weight load between 2 - 5% per work out. If you cannot do that, do not increase your weight until you can perform all sets and reps without cheating, losing form, or going to failure. Negatives are acceptable. You must do the exercises in the order shown, there is a method to the madness. I do make part of my living from this stuff, so please know that its not just a thrown together plan... Believe it not, this is a small part of a larger plan. It is geared towards fighters, but this portion will suit you just fine. |
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