anyone workout?

[bassdocktor]

timmyswetarded brought up a few good points about my previous supplement post.

The different forms of creatine haven't been in use as long and therefore aren't as popular, one example is creatine ethyl ester malate. Again some people really see no benefit from it like creatine monohydrate. He right using the different variations you do cramp less. However, they still recommend increasing your water intake which helps to circulate everything in your body. Again drinking mroe water should eliminate any cramping problems.

timmy stated that he has seen an increase in the size of his blood vessels. This was something I forgot to mention before. The nitric oxide products are also designed to increase you vasulature so he is an example of NO actually working.

Yeah avoiding diet supplements while trying to gain weigth is a very good idea. However, if you still feel the need to take one try HOT-ROX by Biotest. It was actually designed to maintain the highest level of muscle while getting rid of fat. Most fat burners will cause you to loose muscle too.

Good luck and as I said timmyswetarded brought up a few things that were worth giving a little more info on.

bassdocktor

[michbass]

Supplements are just that, a supplement to proper diet. As far as the FDA not having any control over them, I am not sure I would trust all what they say. Look at all the Rx drugs they have approved but still have a mile long list of side effects, not to mention the ones they approved and had to remove due to deaths. I am alot more worried about taking certain Rx's than I would ever be certain supplements. Putting on mass or dieting is 90% what your eat. consumerlabs does some independent testing also, but mostly vitamins.

Also a fast burning carb postworkout with your protien is very important in putting on mass. Limit carbs at night if you are trying to cut.

[Pond Hopper]

Take your protein shakes, eat alot of pasta, take an omega 3 pill per day, and a multivitamin.  This did more for my body than creatine, and all those other supplements.  Also eat often like said before, I am dumping something with protein in my body every 2 hours.  And most importantly is rest, get plenty of sleep and there is no need to workout 7 days a week.

[senile1]

kwchannel89,

As you can see there are a lot of different ideas about how to build muscle so which one do you choose to do?  I'll try to simplify your decision.

Reps and Weights:

High reps are better for building the endurance muscle fibers (known as fast-twitch or red fiber.)  

Lower reps with higher weight are better for building the strength muscle fibers (slow-twitch or white fiber.)

If you want to build both you have to do both.  This is why some type of pyramid scheme on the major muscle group exercises (chest, legs, back) is essential.  For example:

Bench Press for chest (Pectoralis major)

Set 1    12 reps@ 135 lbs

Set 2    10  reps@205

Set 3     8   reps@225

Set 4     5   reps@245

Etc.  

(I usually do 3 sets of whatever my 5 rep weight is to build strength but that is me.  After working out awhile you will develop your own schemes that you like best.)

How Often:

You can gain weight working out 3 or 4 times a week.  For larger gains a split routine working out 5 - 6 times a week will be necessary but after 3 months or so of this you'll want to take a week or two off and then change your routine.  I won't go into the different split routines.  You can look them up online, but if you have never lifted much before I would wait for a month or so before I would go to a split routine. You will gain quickly the first 3 - 5 months.  After that the gains come much more slowly.  

Nutrition:

Bassdocktor covered most supplements, but IMO he left out the most important one, carb drinks.  I'm not talking about any old carb drinks.  Most of them are plain sugar.  You want a drink that is composed of complex carbohydrates, not simple sugars.  An example is TwinLabs Ultra Fuel which provides complex glucose polymers which are direct precursors to glycogen synthesis in muscle.  In layman's terms, this means they provide excellent energy stores for your muscles.  Most people know they need lots of protein, but you want to save your protein for the synthesis of muscle tissue.  The ultimate source of energy for a bodybuilding workout where the heart has quick bursts in speed is carbohydrates, just as for a long run where the heart holds a steady rate, fat is the ultimate source of energy.  For weightlifting the body prefers carbs and will burn them if they are available, leaving your protein to build muscle.  Now you can eat a couple of potatoes about 3 hours before you workout and you may possibly accomplish the same thing but I prefer carb drinks.  Your caloric intake should be approximately 50 - 60% carbs, 35 - 40% proteins, and 10 - 15% fats.  I know many think carbs are bad these days, but if your pumping iron to gain mass they are essential.  Just make sure you cut back on them if you quit lifting.

Warnings:

You're 17.  Be careful.  Use a spotter if you're lifting heavy weights.  If you're wanting to tone up and only gain a few pounds high reps with lighter weight may be just the ticket, as Sam suggested.  (Most girls tend to like guys like this anyway, rather that the big bulky fella's.  I'm not saying you're doing this for girls, but just in case.   )  Also, you'll be less likely to injure yourself.  If you've previously damaged the cartilage or the ligaments in your knees be very careful with the weights you choose to do squats with.  Both of my knees were damaged before I reached my 20th birthday and throughout my 20s and 30s I built my squats up to where I was working out with 335 - 345 and maxing over 400.  Now I'm facing a knee replacement probably before I retire.  It definitely wasn't worth it.  

Never forget that if you have a choice between weightlifting and fishing, fishing should always come first.  

[Root beer]

Well see, I love my job. My brother owns a bread route (least for another few months) I like being out there hauling breads in store. Problem is I have small problem doing it real fast. So I just want to be strong enough to do it all. I might even quit the bread business after while work with cocoa cola, or be a milkman or something. I just want enough bulk to do it fast enough.

I"m not interested in being super big just enough to satsify me.

[bassdocktor]

Senile1 hit on an important topic of being careful. This is especially true if you are going to work out at home. When doing squats it is best to do them at a gym where you can get someone to spot you. Make sure you do them in the squat rack too, it provides you with some extra safety and you can do them even without a spot once you set the side rails. Don't use a smith machine. It look like a big cage like the squat rack except somewhere it will have rails that go up an down and only allow for one motion. This can lead to RMI's (repetitive motion injuries) and your stablaizer muscles not to develope and lead to possible injuries. While they will require more effort do squats if you are able to instead of leg extensions. Leg extensions only work one muscle (rectus femoris) and put more strain on the knee (quadricpes tendon) than squating which will actually work almost all of the muscles of the thigh (the quads).

Nutriton is key. If you ever want to be really lean and go for the 6 pack abs again it will only happen because of your diet. The carb drinks are a great idea before working out as previously said they give your body more energy to work with.  

Good Luck,

bassdocktor