EFFECTIVE SUPPLMENTS FOR MASS BUILDING

pelaezdaniel · Post by **pelaezdaniel** » Thu Oct 11, 2007 10:21 am

Hi. I'm 28, 5.7" and 167 pounds. Iv'e been hitting the gym all this year pretty hard, and althouh strength has increased greatly, muscle mass has not seemed to grow in the same way. Althoug I can lift more or less the same as some pretty big guys, physic does not reflect it. I started taking protein (25g scoops per day) and that helped out a little. I stopped that and started Creatine, (Celltech from Muscletech) and that helped out a lot towards strength and workout recovery, but mostly towards strength increase versus muscle growth. Don't get me wrong, muscles have grown, just not evenly with the icrease of strength. Desperate, I decided to cycle 3 month creatine supplement with AnatorP70, also from muscletech (which says not to requiere loading), but it has been pretty much up till now (3weeks) a let down (no real growth and no changes in strength). I've read on and on about what and how to take (creatine, protein, amino acids, etc), and I am more confused then when I started, so here is question to anyone who has good experience in this subject... what could be the best SUPPLEMENTS to maintain strength but to more importantly at this time, get muscles to GROW

!! and how should i stack them??

Thanks!! and sorry I wrote life story... had to get it out

DianaB · Post by **DianaB** » Thu Oct 11, 2007 10:43 am

It may not be a matter of more supplementation.
What program are you following, and what is your volume and rest between sets like? List it out and we'll take it from there.
Since you have the strength and you've gained mass, you're doing something right, maybe it's time to change things up a bit.
Also, your caloric intake may need to be adjusted if you are a hard gainer.
d.

swanso5 · Post by **swanso5** » Thu Oct 11, 2007 7:40 pm

i agree...your training is the problem as well as not eating enough

pelaezdaniel · Post by **pelaezdaniel** » Thu Oct 18, 2007 8:29 am

When I started, I was working out everyday with an oposing muscle routine, chest & back one day, bicep & tricep one day, shoulder & forearm & leg last day, and then would start over again... Since all excersises would be till failure and would only rest on saturday & sunday, I started to feel over trained or fatigued and growth seemed to stop... that's when I changed to a new routine. Monday, wensday and friday I work strength training, monday: chest & shoulders, wensday: arms, friday:back & traps.
Since I play a lot of soccer I don't work out legs.
routines are all based on a piramid scheme: I work down from the first set of 12 repetitions of 55% ORM, second set 60% with 10 reps, third the same, fourth set 65% with 8 reps and the fith with about 70%-75% of ORM to 6 reps, trying always to hit the last repition on failure. I do from 4 (on big muscles) to 3 (small muscles) excersises. I take 1 set of each excersise till I get to 3 sets as I advance through the workout. For example, I start chest with 5 sets and on the last excersise of this muscle I do 3 sets with 12, 10 and 10 reps per set. I try not to have more than 1 minute rests between each set. On Tuesday and thursday I do spinning classes and on saturday and sunday I will either rest or do some pull ups at home.

I've been on this routine for about a month and a half and it has reactivated a little growth, but not quite what I expected.

swanso5 · Post by **swanso5** » Thu Oct 18, 2007 6:04 pm

you're better off with a 3 day a week full body plan including legs...search The Waterbury Method and do that