protein supplements
sheepsteeth
Posts: 17,418
do any of you weight train?
do any of you that weight train take protein supplements in a shake form?
do you think it helps?
when do you take your protein on board?
do any of you that weight train take protein supplements in a shake form?
do you think it helps?
when do you take your protein on board?
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Comments
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Yeah definately helps. When I'm being strict I try to take on 3 shake supplements a day alongside eating every couple of hours low fat but around 20g of protein, but keeping to a days calorie intake. The proteins I use are reflex Instant whey, great tasting, and before bed phd pharma blend 6hr. If I'm working out I take on a shake within 20 mins of finishing a workout.0
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Without doubt they help, especially if your a bit lazy with your food like me...0
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I dont. but if i did i'd tell you.The dissenter is every human being at those moments of his life when he resigns
momentarily from the herd and thinks for himself.0 -
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The Northern Monkey wrote:I've got a protein supplement for you.
I'll protein your supplement in a minute.0 -
hmm.
this fits with the opinions of most of my weight training mates who take supplements.
thing is, i have seen many of these blokes training for over 18 months and have seen them make no particular gains :?
i wonder if they are a bit of a placebo but i feel like i need something to help me move on.
my arms and shoulders are certainly bigger than when i started and im considerably stronger which is all good.
ive got a month off so am intending to train pretty intensively and have been wondering if i would increase my gains with a few supplements.0 -
Making sure you train as efficiently as possible makes the biggest difference to how quickly you build muscle mass0
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bennett_346 wrote:Making sure you train as efficiently as possible
what do you mean by that?0 -
Basically i don't know how much you know about weightlifting and don't want to insult your inteligence if you already understand this, but training effectively means that you're doing about 3x10 reps on a machine that utilises a compound muscle group, that is as opposed to say a bicep curl which will only train that muscle, some train several at once like your shoulders and arms.sheepsteeth wrote:bennett_346 wrote:Making sure you train as efficiently as possible
what do you mean by that?
You want to leave around 20 or so seconds between each set and by the final set you should be reaching your ulitmate capacity for those muscles, so that on the final rep you achieve muscle failure and cannot lift the weight.
This ensures that muscle tissue is torn by the maximum amount possible so that when your body goes to rebuild it it knows it needs to add as much as possible to avoid failure in the future, when ofcourse youre going to trick it by adding more weight
The protein supplements will be best value for money if you can achieve optimum training efficiency.0 -
a machine that utilises a compound muscle group
to be honest, free weights are better at acheiving that than any machine.
Machines are best for isolating a particuar muscle (which is great for building up strength after injury, or focussing on one muscle in strengh training)
Free weights are generally the most efficient for overall gains because you need a whole host of stablising muscles to keep the weights heading in the right direction.
That said, poor technique with free weights is common, and good technique on a machine is better than poor technique on free weights.
Ideally, you want to be using a mixture of both, but you will notice bigger overall gains of muscle mass if you develop good technique using free weights.0 -
Yes, and no.sheepsteeth wrote:do any of you weight train?
do any of you that weight train take protein supplements in a shake form?
I have nothing scientific behind this, I'm just going by what my brother used to do, who was an European championship winning weightlifter.
Train like a motherfu**er, then take at least one rest day off then repeat. Eat craploads of chicken, eggs and milk.
Job done.
Probably best to have more than a single rest day to start with.0 -
that's what I do. I also drink loads of milk.
When I can be bothered. but TBH I never can, so I have a crap upper body. but I dont really care. So it's all a bit irrelevant, right, I'm off on my bike...I like bikes and stuff0 -
Oh, it's worth adding as well, that as a weightlifter, not a bodybuilder, my brother wasn't particularly interested in looking like a roided out freak, just immense power.0
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Gym,food,sleep, never hit the same muscle within 3 days of thrashing it previously.
Ensure you eat good quality protein in every meal,drink plenty of hyrating fluids, keep away from beer (or limit the quanity).
You'll notice gain quick enough
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what my brother does. he usually has a protein shake after a workout at the gym.yeehaamcgee wrote:sheepsteeth wrote:do any of you weight train?
do any of you that weight train take protein supplements in a shake form?
Train like a motherfu**er, then take at least one rest day off then repeat. Eat craploads of chicken, eggs and milk.
Job done.
Probably best to have more than a single rest day to start with.0 -
yes they do make a big difference when i was training for rugby i was on a lean protein diet and used body fortress ( from holland and barrett) which was a low carb protein shake. beware some of the other shakes as pumped up body builders eat up massive amounts of calories, if you are just training you dont need additional empty calories.
If you are going for an intensive month you could also consider creatine, for quicker muscle recovery swore by it when i was training0 -
bennett_346 wrote:
Basically i don't know how much you know about weightlifting and don't want to insult your inteligence if you already understand this, but training effectively means that you're doing about 3x10 reps on a machine that utilises a compound muscle group, that is as opposed to say a bicep curl which will only train that muscle, some train several at once like your shoulders and arms.sheepsteeth wrote:bennett_346 wrote:Making sure you train as efficiently as possible
what do you mean by that?
You want to leave around 20 or so seconds between each set and by the final set you should be reaching your ulitmate capacity for those muscles, so that on the final rep you achieve muscle failure and cannot lift the weight.
This ensures that muscle tissue is torn by the maximum amount possible so that when your body goes to rebuild it it knows it needs to add as much as possible to avoid failure in the future, when ofcourse youre going to trick it by adding more weight
The protein supplements will be best value for money if you can achieve optimum training efficiency.
Utter tosh most of this ^^^^
Rep range does not have to be 3x10 to be most effective. Nothing wrong with 3x10, but equally there is nothing wrong with 5x5, 4x12, 3x20 etc etc etc. Totally depends what your goals are. What’s more important, regardless of goal, is the quality of your lifting and lots of variety.
As far as supps go, ive found that 99% of them do around 1% of what they claim to. Most are a waste of money. If you are thinking of using it to supplement a good diet, then go for it, but otherwise, spend your money on some chicken (or some shiny bike bits)
Nobody needs supps if you have a decent diet. Protein powder is a relatively new product, whereas man has been weightlifting for far longer.
That said i do use unflavoured impact whey from MyProtein.co.uk after any training and last thing at night. Don’t use anything else.0 -
DCR00 wrote:Utter tosh most of this ^^^^
not sure what your basing you opinion on!
I've weight trained for the passed 10 years for different things, rugby, strength, cycling, time trialling, a whole host of things and strength is based on a lower rep.
i stuck to this tentiger full body work out you can find on the mens health forum boards. it looks something like thisIt is actually meant for wrestlers to put on strength and size in the off season, but it does work well on anyone.
This can used for weight loss on calorie deficit or weight gain on a calorie surplus.
I would add some core work in either on the days offs or at the end if you like.
If you workout 3 times a week, say Mon-wed-fri, first week do A-B-A, second week B-A-B, CV on the Tue and Thu.
ORIGINAL
Workout A
Squats
bench press
deadlift
military press
chinups/pullups
Workout B
Hack squats
dips
stiff legged deadlift
dumbbell shoulder press
bent over rowing
BEGINNER
Sets and reps 3x10, start with a weight you can just fail the last rep on the last set with, when you can do 3x12 up the weight.
EXPERIENCED
Sets and reps for the first week, go 3 x 8, second week 4 x 6, third, week 2 x 12 and repeat
you can do this in about an hour and you should be able to do it for about 6 months
i went from squating 65kg after having a knee injury using this and building up to a 200kg hack squat and 130kg free standing squats for the sets of 10!
its a proven technique used by a fook load of people.0 -
oh and sheeps on the subject of the OP
you need to say what your aims are, supps are just that supplements, if your not getting the protein in your diet in the form of fish, chicken, turkey etc then you need to review it, there is no substitute for a health protein rich deit when your training!
if you do need to go the supplements route you want pure whey, everything else is full of shite you dont need, Reflex Instant Whey is a very good one, but its pricey!
where as the same amount of tuna containing the same of protein costs the same but its better for you!0 -
My housemate trains, and eats loads of tuna. He stinks, but it seems to work.0
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myproetin.co.uk - Cheapest whey protein around and does the same job as any other type of protein. Don't be goign to Holland & Barrett and buying their super duper protein! Marketing bollocks! Why protein is whye protein!
But like has been said, sort your daily diet out soon. Then use the supplement as exactly that, a supplement.0 -
One of my friends, Anna Bolik (from Poland) has some good supplements, though I don't recoomend them as they shrink your willy.0
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My ex, stacy, caused the same problem, but only temporarily!0 -
When she took them though, curiously she grew one.0
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yeehaamcgee wrote:
Over TEN YEARS?kaiser83 wrote:I've weight trained for the passed 10 years...
i went from squating 65kg after having a knee injury using this and building up to a 200kg hack squat and 130kg free standing squats for the sets of 10!
Sheesh, impressive :roll:
solidly, like arnie
I want your clothes, your boots and your bicycle...........0 -
sheeps get yourself a PT for the month, tell him/her your aim and they will PT your asss until you achieve your goal. I got much better results using a PT than any 1 other thing.
and yes i would recomend a decent protein shake consumed within 20 mins of finishing in the gym. but not the shizzle they sell in the glass bottles at the gym, thats just cack.
(i know i used to work in one)0 -
cheers for all of the advice folks.
im fortunate that i work in an industry full of fit and strong people and i work with a good mate who is both a military fitness instructor and a fully qualified up civvy instructor too.
his advice matches that of lots of people but he does his business slightly differently, he does a lot of training using straps and what not to use his own body weight for strength.
i gave it a try but dont end up as satisfied.
wheni joined the army i stopped weight training as i never had time during training then fell out of the habit.
i started weight training again last year (aftr a 12 year break!) to try and build some shoulder stability after some surgery a couple of years ago and as a biproduct i intnded to build broader shoulders and bigger arms.
so far this is working and i have added weight to my lifts and am noticing physical gains in the places i want them
as for diet, im not the healthiest bloke but i am reasonable fit (although not on a bike disapointingly) especially for my enormous hulking size.
i have been getting along fine without any supplements and am not desperate to use them but i am curious ( :shock: ) to find out if i would notice gains quicker with them.
routine wise, i do cv 3 times a week and i lift weights 3 times a week.
rep wise, i do 3 sets of 8 reps on every excercise, lifting a wieght heavy enough that the last rep in each set of 8 is very difficult (and nearing impossibility on the last of the 3rd set.)
over this next 4 weeks i am planning to do 5cv sesions and 5 weight sessions but we wil see how i get on after the first week!0 -
mate it looks like you've got it nailed there, its the diet that needs sorting if you think your not being helthy, but thats to get the beach look and stuff!
If you are going to everyday, dont do the cardio on the same session as the weights, its counter productive, i was going running for an hour and then doing weights, not strength gain and no muscle gain as the cardio ends up restricting the muscle growth (for size that is)
instead of supplements honestly head for the eggs and tuna (not together though, thats wrong), scrammbled eggs for breakfast gets the protein in early, tuna for lunch and then some dover sole, cod, haddock of something in the even (no chip shop though) and you'll be getting the protein you need to sustain your muscle growth (quantities you need to work out though)
supplements should be the last resort really and take them staright after a work out
boom ting
oh yeah andi am curious.......
i knew it, you've finally come out!0
