How do I increase my muscle size and definition? Any supplements recommended?

[hitman94]

I'm just curious about techniques, workout routines or supplements or anything that helps to increase muscle size and Definition? My muscles seem to be getting denser and much more solid yet not noticeably increasing in size? Any help or advice would be much appreciated!

[matthew3881]

I'm just curious about techniques, workout routines or supplements or anything that helps to increase muscle size and Definition? My muscles seem to be getting denser and much more solid yet not noticeably increasing in size? Any help or advice would be much appreciated!

food. eat a lot of it. disregard supps (except a multi and fish oil and maybe creatine). waste of money if ur eating enough

[hitman94]

food. eat a lot of it. disregard supps (except a multi and fish oil and maybe creatine). waste of money if ur eating enough

So Basically just eat more and my muscles will increase in size? What would creatine do?

[Ferrocyanide]

So Basically just eat more and my muscles will increase in size? What would creatine do?

http://forum.bodybuilding.com/showth...hp?t=112484941

Supplements: You don't need to take them, they aren't magical alpha-muscle growing ingredients

[JoshyCii]

But taking supplements such as Whey Protein is a good way to increase your protein in take, and the more protein the more muscle you're going to build.
My advice eat well, train hard, run hard...even if you're in perfectly good shape cardio at least twice a week, and sleep well. In the gym don't do low weight massive amounts of repetitions but do lift weights that you can manage i typically start off with 12 reps and adjust the weight accordingly and decrease the reps by two each time. So in a 4 circuit gym sesh I would go 12, 10, 8, 6 and I try to run before and after the gym whenever I have the energy left to do so.

[sikkk]

eat.

[MuayTank]

Eat heaps. Then do it again.

Also multi and creatine are good, whey if you have $.

[hitman94]

But taking supplements such as Whey Protein is a good way to increase your protein in take, and the more protein the more muscle you're going to build.
My advice eat well, train hard, run hard...even if you're in perfectly good shape cardio at least twice a week, and sleep well. In the gym don't do low weight massive amounts of repetitions but do lift weights that you can manage i typically start off with 12 reps and adjust the weight accordingly and decrease the reps by two each time. So in a 4 circuit gym sesh I would go 12, 10, 8, 6 and I try to run before and after the gym whenever I have the energy left to do so.

Would you say cardio is just as important as weight training to gain muscle then?

[jamesGarlington]

pink magic made my muscles 3D

you should try it too

(ntrsr)

[vegito522]

I believe in well balanced meals and supplements. Though avoid the fads like Acai and such.

I myself take
-omega 3-6-9
-Vitamin C 1000mg
-Whey protein/creatine
-L-glutamine
-Multi-vitamin
-CLA
-Alpha la
-Ecinacea
-Cinnamon
-Garlic
-5000mg of Biotin
-Folic acid
-B complex
-V-E

I personally can't tell you it's a MUST beause I only have my opinion and experiences with bio-chemistry.

Though I can tell you I've noticed a lot of changes in me physically, not to mention
I've not gotten sick in a year.

[sikkk]

Would you say cardio is just as important as weight training to gain muscle then?

cardio will keep your heart in shape and your muscles conditioned, weight training will make them grow

[matthew3881]

But taking supplements such as Whey Protein is a good way to increase your protein in take, and the more protein the more muscle you're going to build.
My advice eat well, train hard, run hard...even if you're in perfectly good shape cardio at least twice a week, and sleep well. In the gym don't do low weight massive amounts of repetitions but do lift weights that you can manage i typically start off with 12 reps and adjust the weight accordingly and decrease the reps by two each time. So in a 4 circuit gym sesh I would go 12, 10, 8, 6 and I try to run before and after the gym whenever I have the energy left to do so.

u forgot to say "herp derp"

OP if you have access to other protein sources (meat, eggs, milk, etc.) you do not need whey. whey is not magic. it wont give you any benefits that you cant find in food

[Jordan1712]

In answer to your question hitman94 Creatine is a naturally found substance in the body, however we only produce a small amount of it and it is used as an immediate energy source for quick and intense activity. The body contains an average supply of 10seconds of Creatine and this will be used very quickly. Using the Creatine supplement will increase these levels and will allow increased storage of Creatine within the body which means you can train more intense for a longer period of time. The Creatine supplement also brings water to the muscles giving them a fuller more devined appearance whilst also make great improvements in cardio and strength, obviously with the correct training.

I hope this helps with your training, if anybody wants any training tips or routines feel free to message me at any time.

[RunnerandLifter]

Just eat more...more weight more muscle(unless u got dat der dreamer bulk) then cut

[giggity69]

creatine
hemavol
food