Increase Strength & Size With Supplements!
Here on Bench-Press.net we've focused a lot of training to increase your strength and bench press. What we haven't looked at is using bodybuilding supplements
in conjunction with your solid diet and training program to help increase your strength and size gains. Here are some reasons why we recommend a good supplement routine...
- Bodybuilding supplements like whey protein, dextrose (simple carbs) and maltodextrin (complex carbs) increase your total daily calorie count. If you're not taking in more calories that you're burning you will not grow bigger or stronger!
- After your workout your body is in a catabolic state. This means muscle tissue is being broken down. Your body has it's own way of reversing catabolism, but taking the right combination of supplements straight after you workout can speed up protein synthesis (absorbtion of protein by the body) and stop the catabolic effects faster. You should at a minimum be taking around 30g of whey protein and 60g of dextrose after your workout. The dextrose (sugars) gives your body an insulin spike which moves the nutrients (protein and amino acids) to your muscle tissue fast. Creatine can also be added to your post workout shake because your creatine stores will also be depleted.
- Creatine is the most popular supplement in sports. Why? Because it will increase the amount of energy your muscles have available. This means you can train harder, do more reps, up the intensity and grow more! Creatine is widely use by bodybuilders, powerlifters, cyclists, football players and more. It has no side effects at all. (more on creatine see the A-Z creatine supplement guide on Muscle&Strength, or this other creatine supplement blog)
- Bodybuilding supplements help you recover from intense training sessions faster. If you've been reading the guides on this site you'll know that our muscle does nor grow in the gym, it grow when we're resting. Supplements like whey and casein protein, glutamine, dextrose and amino acids help to repair muscle tissue faster. This means less recovery time and more muscle growth.
- And finally, supplements are engineered for 1 purpose, muscle growth. This means that they are made from all the ingredients you need to grow. Take whey protein for example. Whey is the ultime source of protein. It has a much higher biological value (BV) than any other protein source. This means it can be utilized more by the body for growth. Whey protein isolate can have a BV of 170, whereas chicken has a BV of around 80-90.
There are loads of other reasons why you should be using bodybuilding supplements, but for the purpose of this article we don't need to go into them all. So the next question is, what supplements are the best for muscle growth and strength gains. We recommend the following...
Recommended supplements for muscle size and strength:
- Whey protein isolate (or blend of isolate/concentrate)
- Dextrose (simple carbs)
- Maltodextrin (complex carbs) especially for skinny guys
- A good multivitamin
- Nitric oxide (for increased blood flow, pre-workout)
There are tons of other supplements available, but the ones mentioned above is what we recommend for size and strength. Next we'll look at a when to take your supplements to get the most out of them. We've listed a sample daily schedule below:
When to take your supplements, a sample:
8:00am - 1 30g scoop of whey protein, 3g of creatine and multivitamin
8:30am - breakfast
10:30am - 1 scoop of whey protein, 60g Maltodextrin
12:30pm - lunch
1:30pm - nitric oxide supplement (red label for instructions)
2:00pm - workout
3:00pm - 1 scoop whey protein, 5g creatine, 70g dextrose
4:00pm - afternoon snack
6:30pm - dinner
8:30pm - casein protein, 3 grams of creatine, 5 grams of glutamine
9:30 - sleep.
That is a sample of a good supplement/diet routine. It combines regular supplementation with meals and your workout in the afternoon. You may need to switch this around depending on what time of the day you workout but that gives you an idea.
For more information on supplements see the A-Z bodybuilding supplements guide
on Muscle&Strength, Supplements explained blog
or the protein supplements page
here at Bench-Press.net.