For the gym rats

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I'm not saying I can't lift without supplements, I can and have. The supplements I take help me lift better. It may be that some of it is in my head, but the case can't be true for the many people who use the same supplement?

My belly is full of a lot more than chicken and brown rice. I eat 5 meals before I even get to the gym. It's not hard to believe that after a long day at work the right supplement can provide energy when needed.
 
msm722 said:
I'm not saying I can't lift without supplements, I can and have. The supplements I take help me lift better. It may be that some of it is in my head, but the case can't be true for the many people who use the same supplement?

My belly is full of a lot more than chicken and brown rice. I eat 5 meals before I even get to the gym. It's not hard to believe that after a long day at work the right supplement can provide energy when needed.
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to be fair goin by your past posts/pics etc im in no position to give you advice :) you seem to do just fine. I tend to type things to the masses of noobs, theres not much i can tell someone like yourself that you dont already know lol
 
It's all good mate. I still have a lot to learn about the gym despite being in the game for many years.
 
Stopped going the gym for 6months and put on half a stone :o

Started going again last month.

Goals currently are just to get fit and lose some podge on my belly.

Managed to run the furthest I've ever ran the other Saturday, 7.6miles. Massive improvement on my previous PB of 3.8miles :o

Did it in about 1hour 25mins so an average speed of 5.4mph which isn't great I suppose, want to get that up really.

Did 5.5miles last night in an hour. Constant 6mph with a few rests at 3.5mph and then some few minute sprints at the end at 9mph (I seem to always be able to sprint at the end regardless so I'm sure if I push myself I can get my average up).
 
ON Whey 100% contains all those ingredients except maltodextrin. Not a bad price either, been using it for a few years now.
 
Ultra_Extreme said:
Whey+maltodextrin+BCAA powder+L-Glutamine

Why anyone would use anything else is beyond me
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L-glutamine? REALLY?

Even BCAA powder is more of an advanced thing to use imo.

Whey + ground Oats would be the basic "supplements" i'd recommend to be a beginner. Maybe some waxy maize for post workout.
 
SK07 said:
Not easier me just buying something that has an all in one rather than buying all these seperate products and mixing them up?
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It normally works out a lot cheaper if you buy it seperately :)

Also if you want to change the amounts of each, you can.
 
ethos said:
L-glutamine? REALLY?

Even BCAA powder is more of an advanced thing to use imo.

Whey + ground Oats would be the basic "supplements" i'd recommend to be a beginner. Maybe some waxy maize for post workout.
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high dose L-glut is a major anti-catabolic AA, the most anti-catabolic i believe. High dose PWO is a must, unless you take it during work out like some folk
 
Ultra_Extreme said:
high dose L-glut is a major anti-catabolic AA, the most anti-catabolic i believe. High dose PWO is a must, unless you take it during work out like some folk
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:(

There are LOADS of articles about how rubbish l-glutamine with studies to back them up.

"Another study, performed on people, examined the effect of adding glutamine to an amino acid mixture on muscle protein synthesis .(30) Ultimately, infusion of the original amino acid mixture increased protein synthesis by nearly 50%, but adding glutamine to this mix had no additional effect. This study is particularly relevant because most consumers of glutamine do so following a workout, along with other amino acids (or a whole protein)."

Etc... Etc...

I love the fact that after training people think that they are going to lose muscle if they don't cram some aminos down them 3 seconds after putting down the weights.

A whey shake / carbs will do the trick the same if not better imo.
 
Another;

Bottom Line

Glutamine is good for hospital patients and rich people with money to waste. If you’re involved in resistance training and already have proper post workout nutrition, along with a moderate carb intake, then glutamine probably won’t do anything for you. In fact, none of the proposed theories dealing with glutamine supplementation have worked out in the athletic world. It’s also one of the most expensive supplements around (simply based on dosage recommendations), so it’s way too costly to use for personal experimentation — especially when the updated scientific literature doesn’t support the theories.
 
Some more;

A high protein diet provides a big whack of glutamine as it is. In fact, if you follow standard bodybuilding protein recommendations, about 10% of your total dietary protein intake is composed of glutamine (milk proteins are composed of somewhere between 3 — 10% glutamine while meat is composed of about 15% glutamine). This means that a high protein diet (400g/day) already provides me with about 40g of glutamine.

The major studies examining glutamine supplementation in otherwise healthy weightlifters have shown no effect. In the study by Candow et al (2001), 0.9g of supplemental glutamine/kg/day had no impact on muscle performance, body composition, and protein degradation. Folks, that's 90g per day for some lifters.

High dose l-glutamine PWO is a must? In a word, no :)
 
Just thought I would see what you guys thought about this. At the moment I usually do my bench press like this;

Set 1: 90kg for 10 reps
Set 2: 110kg for 10 reps
Set 3 120kg for 8 reps
And sometimes 130kg for 4 reps

I was thinking that would it be better – after doing a warm up – to start with the heavier weight and do more reps, then drop down to the next weight and so on. So something like this;
Set 1: 130kg for 6 reps
Set 2: 120kg for 10 reps
Set 3: 110kg for 10 reps

The idea being; do the heavier weight with more energy and decrease the weight as energy reduces.

Thoughts?
 
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