Supplements

Begbie

Begbie

Begbie

Caporegime
Joined
20 Oct 2004
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Hey guys,

Started going to the gym a fair bit, doing Chest mondays, back tuesdays, abs wednesday, and bis and tris on thursday. Do Cardio the rest of the weekend.

But been told to see better results I should get some supplement, I had some ages ago but I hated the taste of the stuff. I am more interested in getting some so I ain't in pain 2-3 days later.

Any recommendations to what I need?
 
Supplements won't remove 'pain' by which I guess you mean soreness/DOMS. They also come secondary to a nailed diet plan.

As Dun says. Ditch the ab day, train your legs and shoulders too.

Ideally mate have a read of GordyR's Bodybuilding sticky at the top. Should be a big help. Then if you have any other questions post them here/in the supplements thread.

Bulk or Cut, performing 2-3 days worth of cardio will put you into a defecit. And you need a calorie surplus to grow. So you're going to be weeing on your feet effectively.

Read the sticky ;)
 
You don't need supps. You need a better training regime.

Give us details of your weight, height, stats, diet, and more in depth training regime.
 
I follow the training regime guys here do. Which is;

Monday - Bench Press, Decline, Incline, Flys and crossovers
Tuesday - Can't remeber the name of the exercises, will find out soon
Wednesday - Same,
Thursday - Using the multigym doing biceps then weighted tricep dips, hamer curls then using the donkey ball pull downs, weighted tricep dips (15 and then 15 without weight) Then the multigym doing pyramids.

Friday - Sun rest and cardio.

I also do two forced PT sessions a week, which could be anything really.

To be honest I have proper skinny arms and want to look a bit more well 'manly' if you know what I mean. I know doing cardio doesn't help with body building but that to me is more important than being 'big'.

Any help here would be great. Only been doing the routing 2-3 weeks missing out days sometimes due to work etc as well. But I try to stick to it as much as I can.

Diet - well I eat in the mess, so assortment of foods always try to go for chicken and pasta if its on the menu though.

Weigh about 12.5 - 13 stone about 6ft2.
 
Morba said:
Shocking. Surely you have pt's who can show you better routines than that
Click to expand...

Aye, as Morba says......you're in the military (from all the clues you left) so ask a PT to sort you out. Although he'll more than likely tell you to stick to your fitness rather than trying to bulk up.
What military establishment are you in? (it matters :) )
 
Is the work out really that bad?

In the RAF, and yeah to me my fitness matters more than bulking up. But I wouldn't mind bulking up a bit.
 
The problem with most IMF routines is that they are tailored as much for discipline as to keep the heart in its max zone (sometimes regardless of the eyebrow raising techniques used in doing so). Outside of your IMF sessions, although not so much with the RAF you would have other physical activities which should keep your BMR stoked.
Personally, i'd look to do basic compound workouts.....oh and eat more :)
I know its not so easy in the military as you are regimented to eating at set times and its usually 3-4 meals max.
So, maybe supplements can help here, milk/egg whey protein shakes etc.
As for doms, lol, get used to it matey. Take the paiiiiiiiin :D.
However, i've always found creatine mono helps with that.
 
k.Jacko said:
The problem with most IMF routines is that they are tailored as much for discipline as to keep the heart in its max zone (sometimes regardless of the eyebrow raising techniques used in doing so). Outside of your IMF sessions, although not so much with the RAF you would have other physical activities which should keep your BMR stoked.
Personally, i'd look to do basic compound workouts.....oh and eat more :)
I know its not so easy in the military as you are regimented to eating at set times and its usually 3-4 meals max.
So, maybe supplements can help here, milk/egg whey protein shakes etc.
As for doms, lol, get used to it matey. Take the paiiiiiiiin :D.
However, i've always found creatine mono helps with that.
Click to expand...

Will have a read at the sticky.

To be honest the forced sessions here, well recently have been quite easy. Our old PTI was a different question though, I miss it :p

Yeah the meals are a bit of a pain really. Not that I don't eat loads anyway, love food just sometimes the wrong kind!

Don't mind the pain at all, just kills during the next night which can be off putting.
 
If you want big arms get in on the Bent Over Rows and Pull Ups.

The body works synergistically. You can't grow (too far) out of proportion. Pulling exercises use the bicep as a secondary muscle. Building a big back gives you a good base for big shoulders, a thick chest and some big arms. All of which look stupid without and will be boosted even further by sufficient leg training.

Rows before Ho's ;)
 
I'll go for the opposite, if you want big arms you want to be doing heavy tri and delt work. Your upper as are mostly tri's, not bi's :p


Random comment: I almost went into the forces aiming to be a pti!
 
I agree that big tri's make a big arm but was under the impression that endless curls will only put on a fraction of mass compared to pulling exercises? (I understand the propotioning of bicep/tricep and how small a muscle it is)
 
Don't do pull ups? You are in the forces and don't do pull ups???

Something else, you need to eat to grow.
 
Am in the RAF! No kidding, our fitness is left up to ourselves. Except from twice a week, but normally don't do pull ups no.
 
A basic, effective split routine could look a little like:

Monday - Back
Tuesday - Rest / Cardio
Wednesday - Legs + abs (whatever anyone says, just like arms, you'll see better gains with some focal work)
Thursday - Chest
Friday - Rest / Cardio
Saturday - Shoulders + Arms
Sunday - Rest / Cardio

Train legs because it'll mean you grow everywhere. Honestly. It promotes lots of GH (growth hormone) and Test release. Good times.

For fitness, don't just do steady state, mix in HIIT / Sprint work / Fartlek training, condititioning (circuits etc) and lightweight compound work to high reps.

Supps? Focus on diet first, and decide what you're missing. Fill in the gaps with better nutrition then consider supplimentation.

Ant :cool:

EDIT: Any decent routine should include:

Deadlifts
Squats
Chinups/Pullups
Bench Press
BORS

DOUBLE EDIT: Want big arms? Do isolation work. It's depressing but true. Some are genetically gifted, but to guarantee arm growth, isolate them.
 
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