Thread: What other supplements will help me build muscle mass quick!!

Nothing comes quick. You need time and consistency.

Are you gaining weight?

ive put on half a stone in 2 months, is this enough?

Immediately drop the ethyl ester creatine and start taking cheap cretine mono. Ethyl ester creatine is 100% inaffective/worthless. Guys who know their shit were saying this, or at the very least it's less affective, before it was proven.

You're gaining weight and you seem to like the creatine, so that's good.

Is your training built around heavy compounds, such as free, below-parallel barbell squats, deadlift variants, bench pressing, heavy rows, chins and olympic lifts?

If this is how you train, you're eating enough to ensure weight gain, and seeing consistent gains, you're good. Other than what you are currently taking, there isn't a supplement in the world that will do more for you at your age.

If your training is mostly built around isolation movements, using a bodypart split (ab day, arm day, chest day...) and you mostly use machines, there isn't a supplement out there that will help you overcome your crappy training.

If you're not sure about your workout or your diet, read the link in my sig on "getting started" to be sure you indeed did get started the right way, and then start a journal, post up your current routine and diet, your height and weight, measurements and or pix and we'll offer suggestions on how to improve.

thanks for replys, my training is focusud on monday-chest tuesday-back thursday-arms fri-shoulders and abs on random days during the week. i mainly free train and rairly use machines. have you any experiance with the molecular nutrition x-factor? because this looks very interesting?

also sorry one more question, is there a specific protein powder that you recommend?

Originally Posted by dsc123

thanks for replys, my training is focusud on monday-chest tuesday-back thursday-arms fri-shoulders and abs on random days during the week. i mainly free train and rairly use machines. have you any experiance with the molecular nutrition x-factor? because this looks very interesting?

No leg day?

i dnt have a day tht i train my legs i normally just do a few machines on the day tht i do biceps and triceps

No legs training is a crime. You want to look like a potato with toothpicks for legs?

Try this routine instead:

Mon: Legs and shoulders
Wed: Chest and Bi;s
Fri: Back and Tri's
wkend cardio and abzzz

also make sure you jerk off at least 4x/wk or more. Keeps your tests levels elevated.

GICH!

Jerking off is very important. Not too long ago I was training everything twice a week, and I was doing;

chest shoulders traps
back and tris
bis and legs

I liked it but one thing to point out is I do minimal work for my shoulders because they respond way better than everything else. If your shoulders suck and need extra or even = attention, that day could realy suck...

Originally Posted by CaptRichArund

No legs training is a crime.

Agreed. Heavy squats are more important to a training routine than any other movement. Squats make every other part of your body grow due to the excessive GH released while doing them. Forget about dedicating an entire gym day to working arms or shoulders. These muscles are tiny in comparison to quads or lats.
Big muscle groups + big compound moves = big muscle gains!

Oooh you're doing an isolation/bodypart split.

Originally Posted by Built

If your training is mostly built around isolation movements, using a bodypart split (ab day, arm day, chest day...) and you mostly use machines, there isn't a supplement out there that will help you overcome your crappy training.

Fix your workout. The one you're doing won't get you very far.

Stick to the essentials known to build mass: Squats, deadlifts, bench press...
With supplements go with some whey, casein, multivit, vit C.
Tune up your diet. You have 3 important points tha you must pay atention in order to grow: DIET, TRAINNING, REST

This will give you a good help

Originally Posted by dsc123

i dnt have a day tht i train my legs i normally just do a few machines on the day tht i do biceps and triceps

You need to work legs for sure but work them with another muscle group. Working legs is a MUST. Also as mentioned above, you need to change your workout routine.
What is your weight and bodytype? Are you small and thin and want to bulk up or are you overweight and want to put on muscle and lose the fat??
This is what works for me.

Tues - Chest and Triceps
Wed - Biceps and Back
Friday - Shoulders and Legs

Make sure you are doing dips, squats, wide grip pull ups, pull ups, and deadlifts. Those will help put on a lof of mass. Hack squats also work very well if you dont have a spotter or a squat rack.

Originally Posted by ectomorph141

You need to work legs for sure but work them with another muscle group. Working legs is a MUST. Also as mentioned above, you need to change your workout routine.
What is your weight and bodytype? Are you small and thin and want to bulk up or are you overweight and want to put on muscle and lose the fat??
This is what works for me.

Tues - Chest and Triceps
Wed - Biceps and Back
Friday - Shoulders and Legs

Make sure you are doing dips, squats, close-grip pull ups, pull ups, and deadlifts, and be sure to eat enough to gain weight. Those will help put on a lof of mass. Hack squats also work very well if you dont have a spotter or a squat rack.

Fixed.

Built,
The close grip you corrected is that for more focus on the arms? Does the close grip also work really well for the back? I was always under the impression the wide grip is the best for working the back. I want to make sure we are on the same page to avoid any confusion. I know wide grip is much more difficult for most people, including myself.
And yes eating enough is very important. Its usually the first thing I suggest, I am surprised I forgot to add that.

im 5ft 10 currently weighing 11stone, im looking to cut and bulk. ive started to up my daily caleries and will definatly start to train my legs more, and start doing close grip pull ups and dips at the start off each training session? i had been taking a impact whey protein but doesnt seem to be helping at all, is there another protein shake you can recommened me?

Originally Posted by ectomorph141

Built,
The close grip you corrected is that for more focus on the arms? Does the close grip also work really well for the back? I was always under the impression the wide grip is the best for working the back.

Close grip is for your lats too. I think Built corrected the wide grip because that movement has been shown to cause shoulder injuries. More harm than good.

Originally Posted by FMJ

Close grip is for your lats too. I think Built corrected the wide grip because that movement has been shown to cause shoulder injuries. More harm than good.

OH thats great information for sure. I will be setting up a pull up bar in the garage very soon but if the wide grip is bad then I will set it up with a close grip instead. So with the close grip how exactly do I hold my hands, arms?? I want to make sure and set this up the correct way. Any pics or info would be helpful. There are so many different ways to workout and I want to make sure I do it right.

Any grip no wider than shoulder is fine. Overhand, underhand, neutral - they're all good. Wide grip is harder because it takes some of the force off the lat and places it awkwardly on the rotator cuff. Some folks are fine with these, but there's no benefit to be had from going wide so if you find it harder to do/more painful, ditch them with our blessing.

Originally Posted by Built

Any grip no wider than shoulder is fine. Overhand, underhand, neutral - they're all good. Wide grip is harder because it takes some of the force off the lat and places it awkwardly on the rotator cuff. Some folks are fine with these, but there's no benefit to be had from going wide so if you find it harder to do/more painful, ditch them with our blessing.

Thank you for the reply. Thats actually great news.
I have always had a hard time with the wide grip so now I can just set my garage up with something different instead. But I need some sort of pull up bar for sure. Not getting a good back workout at all right now.

You can use the squat rack - set it up so your eyes are at level with the bar when you're standing on a low bench.

Do 'em weighted; lower under control for a count of five and then self-assist with your toes on the bench to get back to "up" as required.

Try five sets of five of these. Eventually you'll be strong enough to do them unassisted.

Then increase the weight.

Thats the problem I dont have a squat rack. I barely have room for a bench. I (we) workout in a 7' x 7' x 7' room. I will need to set up something in the garage for back workouts for sure like a pull up bar setup. Its my only option due to lack of space.
In case you were wondering, for squats I have been doing hack squats. Those actually work very well. Dont need a squat rack and dont need a spotter.

Hacks are the shit! So are front squats, Bulgarian split squats, and if you like, Olympic bar corner squats.

Don't forget Goblet Squats as a light alternative! Good for high reps.

Jefferson Squats are also very tough.

I've just had a look at the get lifting site and am thinking of starting the 20 rep squat workout, is this a gd idea?

Originally Posted by ectomorph141

Thank you for the reply. Thats actually great news.
I have always had a hard time with the wide grip so now I can just set my garage up with something different instead. But I need some sort of pull up bar for sure. Not getting a good back workout at all right now.

Buy one of those door jam pull-up bars, cheap and effective.