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Do Supplements Actually Make A Difference?
1) Training. This is the most obvious of the muscle building tips. When working out, be sure to include compound lifts into your plan. These lifts include bench press, squats, deadlifts, and standing barbell curls. Compound lifts are the best mass building exercises.
Also, be sure to change your workout every month. Don't do the same sets, reps, and exercises every workout. By changing your workout frequently, you'll force your body to grow rapidly. This is how you'll be able to quickly build muscles.
Another great tip is if you're always lifting low reps, let's say 3 to 6 reps for every lift, during one month when you change your workout, increase your reps to 10 to 20 reps. This will cause your muscles to adapt to the stress. You'll be amazed at how fast your muscles grow.
When you design your workouts to quickly build muscles, make sure you don't work the same body part in two consecutive workouts. What I mean is, don't bench press on Monday and then do it again on Tuesday.
A great example of a workout would be Monday- chest and biceps, Tuesday- Legs, Calves, Abs, Wednesday- off day, Thursday- shoulders, Friday- back and triceps, Saturday- off, and Sunday- repeat weakest muscle group.
Posted By: Reuben Bajada ISSA.CSCC.SPN/AIF.MPT | April, 2012
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The nutritional supplement market has grown that large that it is now believed that over half of all adults in the western world consume some form of nutritional supplement!
Is it all a big waste of time and money? Or are there real life benefits to be gained from this current day supplement revolution?
Below I will cover 2 essential supplement facts to help you the next time you're thinking about making a purchase.
- Supplement Fact 1
Sports supplements are NOT essential for making gains.
Although, there are some very valid reasons as to why you should use nutritional supplements I still don’t see them being an essential part of the muscle building process.
Supplements should ONLY be used to support and further improve your current eating habits.
Some people simply don't have the time, knowledge or money to maintain a progress driven muscle building diet, so they are forced to support it with the consumption of a variety of sports supplements. These days there are thousands of different supplement types flooding our shelves, many of which are rubbish and many which do a decent job of replacing the nutritional benefits of the whole foods our body has grown up consuming each day.
If your current diet is lacking in one or several departments, nutritional supplements can be an effective and good value option for leveling up those minor deficiencies.
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- Supplement Fact 2
Some supplements work, some simply do NOT...
 I'm often asked for my professional opinion on a variety of different supplement types and I always give the same answer. 'If the answer is YES to all 4 of the following questions, go ahead and make a purchase'
- Does the supplement have a positive effect on the muscle building process?
- Are they safe and free from any dangerous side affects?
- Is using this supplement a cheaper and potentially more effective option?
- If you don't use the supplement, does your body fall into a state of deficiency?
With that said, I recommend the following 3 sporting supplements;
1) Whey Protein (preferably whey hydrolysate)
2) Creatine (monohydrate or creatine ethyl ester)
3) Amino Acids (preferably BCAA's / branch chain amino acids)
I hope the above two facts clear a few things up and you can continue on with the more important aspects of your supplement intake.
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