While most guys want to learn how to build more muscle, very few of them truly understand which supplements to take in order to help them reach the physical goals they have set out to achieve. Today we are going to teach you how to do this for yourself.
In the fitness industry, your worst enemy isn't something physical. It's information. With all of the various products being released and studies being performed each day, it is hard to find a piece of information which isn't contradicted elsewhere. This leads many people into the bizarre situation of having more information available to them than any previous generation, yet being unable to achieve their fitness goals because they simply don't know who to believe or where to get started.
Thirty years ago, the science behind growing muscle mass was still fairly basic and while those basics were great, the information was sometimes difficult to come by due to the lack of books and studies available. Compare that to nowadays and you'll notice the completely opposite situation, yet neither is good. People often can't commit to a routine or long-term plan because they are being told contradicting information everywhere they turn, so they quit.
It doesn't have to be like that. In fact, it's not supposed to be like that.
One of the main reasons that people get lost in the world of supplements is that it's designed to get you lost. It's a billion dollar business each year, with a lot of that money being made at the expense of people picking up products they aren't sure if they really need. Plus, with so many companies competing against each other you tend to get tons of hype on every new item which is released.
The first thing you will notice when you begin to learn what to look for in a product is that things are not as complicated as they seem. There are a few basic rules with each product to look for.
* Whey is a highly effective protein source
* Creatine is a very good product for size and strength
* Casein
* Carbohydrates
* BCAA's (branched chain amino acids) are the building blocks of hypertrophy
* Glutamine for recovery
We will now take a moment to run you through what you should expect from each item on today's list so you know why they made the cut. Despite the many products out there which survive purely on hype and word of mouth advertising, the items recommended today have a good base of scientific evidence to back them up. Here's a guide to each one.
Most people today have had a brief look into whey protein shakes and what they are designed to do. However, quite a lot of people are falsely advised that whey is designed to help you gain weight. This isn't true, it can be and should used by those looking to get leaner, too. Of the three main types of whey available, hydrolized formulas will hit your muscles faster and this is why they tend to cost more. Isolate and concentrate are slightly slower.
However, the massive difference in prices between these three formulas doesn't reflect the fact that there isn't too much difference in terms of the quality of the protein itself. While a hydrolized product would return optimal results, you will certainly still be able to achieve success using either of the other blends if money is tight.
Creatine is a great strength building product which has been on the market for two decades already. It is designed to increase your ability to perform short bursts of explosive action, which is why it's popular among 100 meter sprinters and power athletes. By using creatine you'll increase your performance in the gym, which in turn will help you reap more rewards from your hard efforts.
With countless different formulas and blends of creatine, it seems every trainer and gym user has a different opinion on which one you should use. However, if you want to base your decision on scientific evidence then you won't have too much difficulty finding the solution. Creatine monohydate is light years ahead of any other formula on the market, despite being the oldest and most easily available of all.
Casein is an underrated protein product which can yield great results if used correctly. This product is a great example of how the world of supplements operates. Despite being on the market for many years now, it actually had no scientific evidence to back up it's claims until just 4 months ago. This shows you why it's easy to get lost in hype if you're not careful. However, this particular product does now hold sufficient proof to back up it's claims and is a very good way to keep the muscle building process switched on while you sleep.
Casein was recently shown to increase muscular hypertrophy thanks to it's ability to help the body stay in a state of protein synthesis while the individual was asleep.
Immediately following a workout your body desires nutrition. While your protein can be covered with some quick digesting whey, carbohydrates can also be useful during this period. Don't buy into the nonsense philosophies that carbohydrates should be avoided at all costs, because these approaches have been proven to lead to long-term fat gain.
The overall majority of your carbohydrates should be coming from slow digesting complex sources such as oats, however the period following an intense gym session is ideal for the other type of carbohydrates. During this brief time, quick-release simple carbs will provide your body with the instant hit of nutrition it needs. This can be obtained through food so there is no need to grab a powder or pill, although they are available.
Branched chain amino acids are a very underrated product in gyms around the world. While most people are desperately trying to pack on some lean muscle, the majority of them have never heard of this type of product despite it's proven hypertrophy results. You will get a good dosage of these in your whey protein product anyway, but if you can afford to add in a specific BCAA product as well you will notice greatly enhanced gains.
There are three major benefits to the final product on today's list, which is glutamine. This is designed to help your body to release more natural growth hormone, enhance your body's immune system and help your muscles to recover faster from workouts. Combine those three facts and you have a product which is designed to help you hit the gym at maximum ability more often than you could without it.
Learning how to build muscle can become an experience which is thoroughly enjoyable if you are able to see past the huge amount of nonsense and sales pitches which populate many of the products you will see on store shelves. Rather than having to use an expensive trial and error approach, you now have the knowledge to determine which supplements to take to achieve a leaner, muscular body this year.
In the fitness industry, your worst enemy isn't something physical. It's information. With all of the various products being released and studies being performed each day, it is hard to find a piece of information which isn't contradicted elsewhere. This leads many people into the bizarre situation of having more information available to them than any previous generation, yet being unable to achieve their fitness goals because they simply don't know who to believe or where to get started.
Thirty years ago, the science behind growing muscle mass was still fairly basic and while those basics were great, the information was sometimes difficult to come by due to the lack of books and studies available. Compare that to nowadays and you'll notice the completely opposite situation, yet neither is good. People often can't commit to a routine or long-term plan because they are being told contradicting information everywhere they turn, so they quit.
It doesn't have to be like that. In fact, it's not supposed to be like that.
One of the main reasons that people get lost in the world of supplements is that it's designed to get you lost. It's a billion dollar business each year, with a lot of that money being made at the expense of people picking up products they aren't sure if they really need. Plus, with so many companies competing against each other you tend to get tons of hype on every new item which is released.
The first thing you will notice when you begin to learn what to look for in a product is that things are not as complicated as they seem. There are a few basic rules with each product to look for.
* Whey is a highly effective protein source
* Creatine is a very good product for size and strength
* Casein
* Carbohydrates
* BCAA's (branched chain amino acids) are the building blocks of hypertrophy
* Glutamine for recovery
We will now take a moment to run you through what you should expect from each item on today's list so you know why they made the cut. Despite the many products out there which survive purely on hype and word of mouth advertising, the items recommended today have a good base of scientific evidence to back them up. Here's a guide to each one.
Most people today have had a brief look into whey protein shakes and what they are designed to do. However, quite a lot of people are falsely advised that whey is designed to help you gain weight. This isn't true, it can be and should used by those looking to get leaner, too. Of the three main types of whey available, hydrolized formulas will hit your muscles faster and this is why they tend to cost more. Isolate and concentrate are slightly slower.
However, the massive difference in prices between these three formulas doesn't reflect the fact that there isn't too much difference in terms of the quality of the protein itself. While a hydrolized product would return optimal results, you will certainly still be able to achieve success using either of the other blends if money is tight.
Creatine is a great strength building product which has been on the market for two decades already. It is designed to increase your ability to perform short bursts of explosive action, which is why it's popular among 100 meter sprinters and power athletes. By using creatine you'll increase your performance in the gym, which in turn will help you reap more rewards from your hard efforts.
With countless different formulas and blends of creatine, it seems every trainer and gym user has a different opinion on which one you should use. However, if you want to base your decision on scientific evidence then you won't have too much difficulty finding the solution. Creatine monohydate is light years ahead of any other formula on the market, despite being the oldest and most easily available of all.
Casein is an underrated protein product which can yield great results if used correctly. This product is a great example of how the world of supplements operates. Despite being on the market for many years now, it actually had no scientific evidence to back up it's claims until just 4 months ago. This shows you why it's easy to get lost in hype if you're not careful. However, this particular product does now hold sufficient proof to back up it's claims and is a very good way to keep the muscle building process switched on while you sleep.
Casein was recently shown to increase muscular hypertrophy thanks to it's ability to help the body stay in a state of protein synthesis while the individual was asleep.
Immediately following a workout your body desires nutrition. While your protein can be covered with some quick digesting whey, carbohydrates can also be useful during this period. Don't buy into the nonsense philosophies that carbohydrates should be avoided at all costs, because these approaches have been proven to lead to long-term fat gain.
The overall majority of your carbohydrates should be coming from slow digesting complex sources such as oats, however the period following an intense gym session is ideal for the other type of carbohydrates. During this brief time, quick-release simple carbs will provide your body with the instant hit of nutrition it needs. This can be obtained through food so there is no need to grab a powder or pill, although they are available.
Branched chain amino acids are a very underrated product in gyms around the world. While most people are desperately trying to pack on some lean muscle, the majority of them have never heard of this type of product despite it's proven hypertrophy results. You will get a good dosage of these in your whey protein product anyway, but if you can afford to add in a specific BCAA product as well you will notice greatly enhanced gains.
There are three major benefits to the final product on today's list, which is glutamine. This is designed to help your body to release more natural growth hormone, enhance your body's immune system and help your muscles to recover faster from workouts. Combine those three facts and you have a product which is designed to help you hit the gym at maximum ability more often than you could without it.
Learning how to build muscle can become an experience which is thoroughly enjoyable if you are able to see past the huge amount of nonsense and sales pitches which populate many of the products you will see on store shelves. Rather than having to use an expensive trial and error approach, you now have the knowledge to determine which supplements to take to achieve a leaner, muscular body this year.
About the Author:
Author: Learn which supplements to take to build a ripped physique with the UK's most watched fitness instructor, Russ Howe PTI. Learning how to build muscle doesn't need to be rocket science, as you have seen today.
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