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Wondering what works and what doesn't? This is for you.
Generally speaking, muscle growth comes down to a few key factors. Progressive overload, tension, enough calories to support growth, sleep and plenty of Protein. If you can cover these bare essentials, you will be set for some awesome gains.
However, there is no doubting the fact that some supplements DO play a role and can help you gain mass. Below are a few ones that are handy and a little breakdown as to what role they play in the body.
Whey Protein – This one I would definitely include if you are someone who works & has a life to balance outside of the gym. If getting in 3-4 meals a day proves to be difficult for you, whey protein can certainly play a role. You can down a shake any time of the day you feel hungry. Have some fruit with it or a handful of nuts or some dark chocolate. Easy. Protein is essential if you are to repair damaged muscle tissue and have it grow back stronger and bigger. Lastly, this whole debate about whey damaging kidneys is absolute nonsense. Unless you have a pre-existing kidney condition, a high protein diet is as safe as anything.
Creatine Monohydrate – You’d be surprised to hear that Creatine has more evidence and research than Whey Protein. There is a lot of science behind it. All you need to know is that Creatine can replenish our preferred energy source in the body and can give you an extra push. So if you are cranking out the reps, dosing with 5 grams of creatine per day can really give you an extra edge to push for those extra 3-4 reps. Don’t believe me? Try it yourself. Also, like the above, you won’t damage any organs by using Creatine.
Caffeine – Whilst not considered a supplement, it is an amazing addition to your stack. Why? Because training hard, with focus and alertness, is the key to getting great gains. This is where a strong cup of coffee can be beneficial. Adrenaline will be released into the bloodstream and your body will be primed for a solid session. Also, Caffeine is the MAIN ingredient in pre-workouts. So you can do without one and just stick to a strong cup of coffee before your workout.
Where to get the above supplements? Any trusted brand. My tip is to check reviews out and see what is most popular.
If you really are stuck, drop me an email and I’d be happy to nudge you in the right direction!
