Looking to start going to the gym properly, any advice on decent supplements?

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FlippingTop

Bluelighter
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I curently have whey protein powder, but some friends of mine also take ZMA/creatine etc etc.

Just wondering if anyone could give me any quick tips? I am planing on going to the gym about 3 times a week, cardio is not realy a problem as I play quite a few other sports so it is more body/muscle mass that I am playing on putting on. I do not have a proper schedule at the moment, but I plan on just doing free weights to build my upper body mainly. I already ahve quite alarge build, but just genetically for some reason...

http://www.myprotein.co.uk seems like the best place to get the stuff from :)



Thanks =D
 
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Sorry I do realise that this thread has probably been done to death buy I got really fucked recently and am being a lazy MoFo :| :(
 
Protein and creatine is all you need. EFA's and vitimans if your diet is lacking.

If you want to build a big upper body don't neglect your legs. Working your legs provides a large release of test and growth hormone that will help develop your upper body. Plus people who only work there upper body look soooo stupid- I just want to walk up and give them a push at shoulder height and watch them tumble over their matchstick legs.. =D

Myprotein rocks... just put in another order there last night. :)
 
Cool that was what I was kind of thinking. Will order some crap tonight =D

Also am I pushing it too hard in the gym if I am basically unable to move for the next day, what should I be like the day after?

Do you think I should be splitting different body parts up already, or just going for an all out body work out every 2 days? My legs are pretty big anyways, and I play a lot of squash so it is ok =D

Thanks (sorry about the multi-question-thread-hijack)
 
p-mo said:
Protein and creatine is all you need. EFA's and vitimans if your diet is lacking.

If you want to build a big upper body don't neglect your legs. Working your legs provides a large release of test and growth hormone that will help develop your upper body. Plus people who only work there upper body look soooo stupid- I just want to walk up and give them a push at shoulder height and watch them tumble over their matchstick legs.. =D

Myprotein rocks... just put in another order there last night. :)
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what he said
 
FlippingTop said:
My legs are pretty big anyways, and I play a lot of squash so it is ok =D
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Naaaaaaaaaaaarrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrr bra.

Work your legs. They are your biggest muscle group and help the rest of your body grow.

Squats, deads, bench, eat, eat, eat, squats, rest, grow.

then do some more squats.

thats your new routine.
 
^+1

Your body part that you worked the previous day should be a bit sore. Especially legs, chest and biceps. It does get better once you get into a good routine and eating a lot helps recovery also. You should be able to use the body part but there will be pain and you wont be able to do anything heavy. Climbing stairs can sometimes be a bit challenging after a heavy leg day! :D No pain no gain, eh? The pain should only happen 8 hours or so after your workout. If its happening during your workout then its likely you are injuring yourself somehow.

A 2 day push/pull split is great for beginners with something like the following:

Push: squats, bench, shoulder press, dips.
Pull: Deadlifts, Pullups, Rows, cleans (or shrugs if your finding cleans challenging).

Something like 3 sets of 8-12 or 5 sets of 5-8 at the heaviest weight you can manage with good form.

Then go home and clear out your cupboards! Make sure your getting a decent ammount of protein with every meal (about 30g). Try and eat something decent every 2-3 hours if possible.
 
I think that pain you speak of feels absolutely great.

One thing that really helps me with not being super sore the next day is eating 3-4 eggs right after workout. More or less depending on how much you lifted and what muscle groups you worked.
 
When you mention good form I take it you mean that pushing it so hard that I am shaking is not good form?

Also wtf is a row/clean =D

ALso I am buying of myprotein and there is quite a range of creatines. Any one in particular?

http://www.myprotein.co.uk/bulk-powders/creatine/

The protein I have at the moment is basically 22.8g protein, about 2g sugar, and 3.5 Carbs per 30g Serving/Day. I take it that is fine yes =D
 
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A clean involves getting a barbell to shoulder height. Deadlift then heave and catch it above your chest. A row is getting a barbell hanging loose in your arms, bend forward so your chest is pointing towards the floor then pull the barbell to your chest. Youtube them to see what I'm talking about/good form.

Shaking isn't necessarily bad form. Bad form comes from breaking your posture to complete the rep or using muscles that your not meant to for the exercise. The most common ones to spot are bicep curls when people start to strain the temptation is to lean back and use your back to help complete the rep. Or pulldowns when people lean/swing back on every rep (rather than maintaining a stiff back).

The protein looks fine although you might want to use slightly more than a serving (so your getting 30g of protein rather than 22g). You might also want to add some sugar to help spike insulin PWO.

I usually buy myproteins weightgainer and Hurricaine XS (which is an all in one formula which containes creatine also). If you just want to buy some creatine to go with your current protein powder then just buy the cheap creatine mono. If you use promo code MP58925 you get 5% off your first order ;)
 
p-mo said:
I usually buy myproteins weightgainer and Hurricaine XS (which is an all in one formula which containes creatine also).
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I was reading the suggested use of that Hurricane XS, and It said this:

We recommend 2 servings daily, preferably one in the morning and one post workout. If you workout in the morning take one serving before you workout and one serving 6 hours later.
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What if you don't workout daily and you wanted to workout say 3 days of the week, would you still drink this 2 times daily?
 
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Yeah you'd still want to consume at least once daily to maintain your creatine intake.
 
Doubt it. But there are loads of all-in-one supps that you can buy over there. I just use that one because its pretty cheap (we need to pay for international shipping to get the american products over here so everything american is more expensive than domestic). Maybe one of the yanks can help you out with a decent all in one that you can get cheaply over there. The one in question has 5g of creatine, 5g Glutamine, 1.5g HMB, 28g Protein, 30g Carbs (from powdered oats).
 
ive had that hurricane supplement for about a year now, but only used it once because it tastes so foul.

Anyway do you think it would have gone off yet? Because it came in a bag with no expiry date.
 
Should be alright for a couple of years I think. Its not the best tasting- I think its from the glutamine as the other similarly flavoured products have a much better taste- its a bit chalky.
 
Does anybody use Nano-Vapour and Anabolic Halo? Both made by Muscletech...
 
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