Best Supplements to add size?

[derekolson157]

Could anyone share some of the stuff they've used in the past to add size? Been working out hard since about august and the weights I can lift have increased pretty well, but I'm not getting the size I've been looking for. Also, workout advise would be helpful as well, not sure if my workout isn't right to add size or if its the supps I'm taking. I workout 6 days a week on a three day split, Chest and Tri's the first day, Back and Bi's second, and Legs and shoulders 3rd. The first part of the week I train heavy, 4-6 reps, second half is light, 8-12. I've been eating clean, chicken, rice, veggies, and protein shakes. Also, been taking in about 200 grams of protein per day. Is there anything else I can do?

[SeboAmp]

Calculate your macros, be sure you're getting a decent calorie surplus.. The best supplement is food itself

[ErikTheElectric]

Could anyone share some of the stuff they've used in the past to add size? Been working out hard since about august and the weights I can lift have increased pretty well, but I'm not getting the size I've been looking for. Also, workout advise would be helpful as well, not sure if my workout isn't right to add size or if its the supps I'm taking. I workout 6 days a week on a three day split, Chest and Tri's the first day, Back and Bi's second, and Legs and shoulders 3rd. The first part of the week I train heavy, 4-6 reps, second half is light, 8-12. I've been eating clean, chicken, rice, veggies, and protein shakes. Also, been taking in about 200 grams of protein per day. Is there anything else I can do?

1. It must suck to have to wash all of your food with soap and water prior to consumption.
2. The best supplement to add size? Is eating FOOD. Seriously, if there were supplements that could give us straight "muscle mass" with no fat, don't you think we'd all be taking them?

[Mitch666]

Steak

[cstill123]

FOOD, seriously supplements are wayyyy overrated.

[Carvinge]

My favorite supplement is whole food.

[derekolson157]

Thanks guys, but in all honesty how beneficial to muscle growth is creatine? I see it all over the place and people sure talk it up alot but does it help that much?

[ErikTheElectric]

But, whatisfood?

[Carvinge]

Thanks guys, but in all honesty how beneficial to muscle growth is creatine? I see it all over the place and people sure talk it up alot but does it help that much?

The only way you will put on muscle is if you eat more calories than what your body burns. Find your TDEE and eat 250-500 above that. Don't use calculators to tell you what it is. Go to the nutrition section and theres stickies of it there. Don't fall into the supplement industry bs..

[tnelson1134]

pasta, steak, milk, chicken, fish.. whatever you want really just eat more than you are now
size won't come over night though you have to make a habit out eating a lot

[derekolson157]

By the way, any critique on the days and split I'm doing? Advise please I'm new to all of this, I looked at Jim Stoppani's workouts and noticed he was pretty reputable to decided to give it a try. Comments?

[tnelson1134]

By the way, any critique on the days and split I'm doing? Advise please I'm new to all of this, I looked at Jim Stoppani's workouts and noticed he was pretty reputable to decided to give it a try. Comments?

you could do all of those workouts on consecutive days then take a rest day and do them all again but like a lighter workout.. that way you work everything twice a week.. you should be able to rest 72 hours between working the same body part again that way. and if you're eating properly while doing this you should see growth.. is that what you're already doing? if so that's good just be sure you train hard and get good rest and eat a lot

[derekolson157]

you could do all of those workouts on consecutive days then take a rest day and do them all again but like a lighter workout.. that way you work everything twice a week.. you should be able to rest 72 hours between working the same body part again that way. and if you're eating properly while doing this you should see growth.. is that what you're already doing? if so that's good just be sure you train hard and get good rest and eat a lot

Yeah pretty much I go monday through saturday and rest sunday, is that good? I mean my lifts have all gone way up but its the size that isn't coming as quickly as I'd like. For example my 1RM in August for bench press was 155 and now it's 225, I'd like to see more size show though.