At one stage or another, most gym users want to learn how to build muscle more effectively. One of the areas people tend to get a little lost is supplements. Today we will be teaching you which supplements to take if your goal is to build a more muscular physique.
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.
One of the most common reasons people quit on themselves when they are trying to lose weight or build a more muscular physique is contradicting information. You've probably known somebody in your life who tends to turn something like fitness into rocket science, over complicating it to a point where you don't know where to even begin. The wealth of information we have at our fingertips in today's society is meant to be an advantage, but it often becomes a disadvantage to many people.
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 Protein
* Creatine is a very good product for size and strength
* Like whey, casein protein also has it's uses
* Carbohydrates
* BCAA's (branched chain amino acids) are the building blocks of hypertrophy
* Glutamine for recovery
The six products listed above are by far the most important when it comes to achieving more muscular development in a short space of time. They're listed in order of importance, too, making it easier to prioritize them to suit your goals. We'll now run through a brief explanation of what you can expect from 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.
Most products contain a mixture of all three formulas, but if you look for the first item on the ingredients list this will tell you the main formula which was used. While hydrolized blends will return greater results, the truth is the difference between hydolized, isolate and concentrate isn't great enough to justify the massive price differences. So if you can't afford to go with hydrolized whey, don't worry because the other formulas are definitely effective as well.
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.
Studies revealed that using casein prior to sleep kept the body's muscle building process activated for far longer and resulted in superior gains in lean tissue to those using whey alone.
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.
Complex, slow-release carbohydrates are your main sources of energy but in the 45 minute window which follows any gym workout you should look to find the opposite. Remember, during this time your body wants nutrition it can use immediately. So eating some oats which take hours to digest isn't going to cut it for you. Quick-release sources of carbohydrates, such as dextrose and maltodextrin, are very useful during this short period of time.
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.
One of the most common reasons people quit on themselves when they are trying to lose weight or build a more muscular physique is contradicting information. You've probably known somebody in your life who tends to turn something like fitness into rocket science, over complicating it to a point where you don't know where to even begin. The wealth of information we have at our fingertips in today's society is meant to be an advantage, but it often becomes a disadvantage to many people.
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 Protein
* Creatine is a very good product for size and strength
* Like whey, casein protein also has it's uses
* Carbohydrates
* BCAA's (branched chain amino acids) are the building blocks of hypertrophy
* Glutamine for recovery
The six products listed above are by far the most important when it comes to achieving more muscular development in a short space of time. They're listed in order of importance, too, making it easier to prioritize them to suit your goals. We'll now run through a brief explanation of what you can expect from 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.
Most products contain a mixture of all three formulas, but if you look for the first item on the ingredients list this will tell you the main formula which was used. While hydrolized blends will return greater results, the truth is the difference between hydolized, isolate and concentrate isn't great enough to justify the massive price differences. So if you can't afford to go with hydrolized whey, don't worry because the other formulas are definitely effective as well.
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.
Studies revealed that using casein prior to sleep kept the body's muscle building process activated for far longer and resulted in superior gains in lean tissue to those using whey alone.
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.
Complex, slow-release carbohydrates are your main sources of energy but in the 45 minute window which follows any gym workout you should look to find the opposite. Remember, during this time your body wants nutrition it can use immediately. So eating some oats which take hours to digest isn't going to cut it for you. Quick-release sources of carbohydrates, such as dextrose and maltodextrin, are very useful during this short period of time.
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:
Next move: Discover which supplements to take to build a ripped frame with the UK's most followed fitness instructor, Russ Howe PTI. Discovering how to build muscle doesn't need to be rocket science, as you have seen today.
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