Getting the most out of supps

[bheast69]

I’m willing to spend money on whatever is gonna get me the best chance of recovery/strength/extra nutrition/
Basically anything that has benefits

[Farley1324]

I’m willing to spend money on whatever is gonna get me the best chance of recovery/strength/extra nutrition/
Basically anything that has benefits

The way to get the most out of supplements is to get the most out of your nutrition, training, and rest.

Where are you now, what are your specific goals, what routine are you following, and what is your daily nutrition in terms of calories and carb/fat/protein?

[bheast69]

The way to get the most out of supplements is to get the most out of your nutrition, training, and rest.

Where are you now, what are your specific goals, what routine are you following, and what is your daily nutrition in terms of calories and carb/fat/protein?

Probably some good supplements will be creatine monohydrate, fish oil (aim for 2-3g combined EPA/DHA per day), multi vitamin, protein powder (whey by default) to supplement the above nutrition to meet your daily macro/goal.

Cheers for the reply mate
Basically I play football three times a week pre season so lots of running rn
I’m basically don’t have a rest day and my goals in the next 12 weeks is to achieve an increase in 20kg in bench and squat then 5kg increase in dumbbell shoulder press
Working out for about a year and made alright progress
2019 January 78kg
January 2020 93kg
I’m 16
See all the boys in my gym with bags of stuff so jw what to take

[Farley1324]

Cheers for the reply mate
Basically I play football three times a week pre season so lots of running rn
I’m basically don’t have a rest day and my goals in the next 12 weeks is to achieve an increase in 20kg in bench and squat then 5kg increase in dumbbell shoulder press
Working out for about a year and made alright progress
2019 January 78kg
January 2020 93kg
I’m 16
See all the boys in my gym with bags of stuff so jw what to take

Take more and healthier food and follow a good program. And sleep more.

The answer is not supplements and it sure as **** isn't the crap the other guy is suggesting

[bheast69]

Take more and healthier food and follow a good program. And sleep more.

The answer is not supplements and it sure as **** isn't the crap the other guy is suggesting

And is that progress achievable

[Farley1324]

And is that progress achievable

Given your current routine, probably not. Running isn't likely to increase you squat

[SuffolkPunch]

You could have an unlimited supplement budget and still not achieve as much as a guy who has no supplements - but works harder than you.

There is no substitute for hard work. Also, there is no substitute for knowledge. Supplements are only useful for specific reasons. if there was a universal list then would help anyone achieve results, we'd just post that.

Look into creatine, protein powder (whey most likely), vitamin D and omega 3 supplementation. Anything else is probably marginal at best - and even the one's I've mentioned are not required by everyone.

[bheast69]

You could have an unlimited supplement budget and still not achieve as much as a guy who has no supplements - but works harder than you.

There is no substitute for hard work. Also, there is no substitute for knowledge. Supplements are only useful for specific reasons. if there was a universal list then would help anyone achieve results, we'd just post that.

Look into creatine, protein powder (whey most likely), vitamin D and omega 3 supplementation. Anything else is probably marginal at best - and even the one's I've mentioned are not required by everyone.

Appreciate the reply thanks
But yes I am aware of that a lot of people acknowledge my progress in the last year just trying to further them results

[faipdeooiad]

You could have an unlimited supplement budget and still not achieve as much as a guy who has no supplements - but works harder than you.

There is no substitute for hard work. Also, there is no substitute for knowledge. Supplements are only useful for specific reasons. if there was a universal list then would help anyone achieve results, we'd just post that.

Look into creatine, protein powder (whey most likely), vitamin D and omega 3 supplementation. Anything else is probably marginal at best - and even the one's I've mentioned are not required by everyone.

As he’s 16 though, I wouldn’t necessarily be looking at supplementation of those either. Ignore what others are doing and do what people are saying - rest, eat, hydrate.

[faipdeooiad]

Appreciate the reply thanks
But yes I am aware of that a lot of people acknowledge my progress in the last year just trying to further them results

That’ll come in time, you’re only 16 - you’re not going to start looking like a Mr Olympia contender any time soon.

[bheast69]

Given your current routine, probably not. Running isn't likely to increase you squat

monday- chest/shoulders
bench press 3x3
dumbell shoulder press 3x6
decline press machine 2x6 2x12
lateral raise 4x12/15
flyes 2x12
tricep extension 4x12

tuesday -football
wednesday - legs
squat 3x5
hack squat 2x8 2x20 paused reps
lying leg curl 3x15
leg extension 10 reps lower the weight by 10kg each set no rest
smith machine calf raises 5x10(straight away into seated raises)

thursday - back and bis
t bar row 4x10 half the weight 4x20
dumbell row 4x8
pull up 4xfailure
seated narrow row 4x20
barbell curl 4x15
seated bicep curl 3x12

friday- bench press 3x5
floor press 3x10
rdl 3x8
dips 4x failure
hammer curl 4x20
single arm extension rope 4x15
cable curls 4x20
calf raises 5x15
football

saturday rest

sunday football

i can be flexible with that i creates it myself because i see results with them exercises and enjoy them.

[bheast69]

That’ll come in time, you’re only 16 - you’re not going to start looking like a Mr Olympia contender any time soon.

not with that fuc**ng attitude

[bheast69]

As he’s 16 though, I wouldn’t necessarily be looking at supplementation of those either. Ignore what others are doing and do what people are saying - rest, eat, hydrate.

yea im already taking creatine
fish oil
whey
zinc
vitamin c
pre workout
multi
bcaa
deuxtrose

[faipdeooiad]

All the gear but no idea.

Good luck in your 2020 wasted money goals.

[bheast69]

All the gear but no idea.

Good luck in your 2020 wasted money goals.

that was harsh

[Farley1324]

Cut your second bench day and make it a squats or pulls (deadlifts, power cleans, snatches, the like) day

[bheast69]

Cut your second bench day and make it a squats or pulls (deadlifts, power cleans, snatches, the like) day

cheers for the reply
can i ask why because as you can see im doing back the day before so pulls mighten be a good idea
and is 3x3 good?

[Farley1324]

cheers for the reply
can i ask why because as you can see im doing back the day before so pulls mighten be a good idea
and is 3x3 good?

Switch days as needed if you want to keep the same basic routine, but it's imbalanced to have two days based on bench/upper body pressing, but only one day for upper pulls and only one day for squats/legs/deep knee bend. Squat and pull strength is more valuable than benching and it's better for long term shoulder health not to over emphasize the pressing

[bheast69]

Switch days as needed if you want to keep the same basic routine, but it's imbalanced to have two days based on bench/upper body pressing, but only one day for upper pulls and only one day for squats/legs/deep knee bend. Squat and pull strength is more valuable than benching and it's better for long term shoulder health not to over emphasize the pressing

is that the only thing you would change
i have added rdls and calf raises on that day
maybe change the second day to decline press

[Farley1324]

is that the only thing you would change
i have added rdls and calf raises on that day
maybe change the second day to decline press

I wouldn't do decline press at all. It's probably the single most dangerous exercise you can do in the gym, not only are you passing a heavy metal bar over your face and throat (people literally die bench pressing most years) but now you're doing it at an angle such that if you have an issue or failure or breakage or slip during the rep, it can still come down on your face/throat/neck, vs over your sternum (not quite as dangerous) in a flat or incline bench. It's also even more prone than normal to ego lifting with heavier weights than you should be since the reduced range of motion and mechanical advantage of the position allows heavier weights than flat or incline

[bheast69]

I wouldn't do decline press at all. It's probably the single most dangerous exercise you can do in the gym, not only are you passing a heavy metal bar over your face and throat (people literally die bench pressing most years) but now you're doing it at an angle such that if you have an issue or failure or breakage or slip during the rep, it can still come down on your face/throat/neck, vs over your sternum (not quite as dangerous) in a flat or incline bench. It's also even more prone than normal to ego lifting with heavier weights than you should be since the reduced range of motion and mechanical advantage of the position allows heavier weights than flat or incline

guessing your a powerlifter
any tips to get that bench press weight up

[Farley1324]

guessing your a powerlifter
any tips to get that bench press weight up

I'm just a guy who lifts weights sometimes.

My main tip would be not to put so much emphasis on your bench press. Drive up your (to or below parallel, crease of hip to top of patella) squat, and your hip hinge of choice (IE deadlift) and your overhead press, and chins and rows, and then also your bench. I know 16 year old boys are all about "whatcha bench", but it's overrated. I do like bench because it progresses the overhead press much better than the other way around, though...it is a main lift and it is important to the level of "necessary" if you can physically perform it. I'm rambling now.

It's all about consistency over long period of time, time longer than it's been since you did your first barbell bench press rep ever. Do something reasonable, eat and sleep, and keep putting the work in week after week, month after month, year after year. Take a week off here and there when you need it or feel it or have a vacation. And don't buy bcaa or powdered carbs just eat food and drink chocolate milk

[bheast69]

I'm just a guy who lifts weights sometimes.

My main tip would be not to put so much emphasis on your bench press. Drive up your (to or below parallel, crease of hip to top of patella) squat, and your hip hinge of choice (IE deadlift) and your overhead press, and chins and rows, and then also your bench. I know 16 year old boys are all about "whatcha bench", but it's overrated. I do like bench because it progresses the overhead press much better than the other way around, though...it is a main lift and it is important to the level of "necessary" if you can physically perform it. I'm rambling now.

It's all about consistency over long period of time, time longer than it's been since you did your first barbell bench press rep ever. Do something reasonable, eat and sleep, and keep putting the work in week after week, month after month, year after year. Take a week off here and there when you need it or feel it or have a vacation. And don't buy bcaa or powdered carbs just eat food and drink chocolate milk

appreciate the reply
i just take them because my bro knows the owner and gets me free **** so i might as well
but the reason im trying to increase bench so much is because im miles ahead of everyone in my squats and deadlifts but not bench

[nemLifts]

Pretty much what everyone else is saying. You have to make sure nutrition and recovery are in check. Make sure that you're getting in high quality foods. If you limit the junk food you eat, it will go a long way.

Since you're asking about supps, I'll let you know when I was in my later teenage years, I supplemented with whey, creatine and multivitamins.

Now I'm not recommending them as nutrition and proper recovery are much more important, but..

My diet was generally lacking the protein I had been suggested (0.8g/lb body weight per day) so to fill the 10-20 gram protein gap, I would SUPPLEMENT with a protein shake.

Multivitamins may or may not make a difference. A physical exam can give you an idea of any nutrient gaps you may have in your diet. Vitamin D is a fairly common problem point for people who dont get much sun exposure.

I'm not going to discuss creatine as that is something people generally try out and figure out whether it benefits them on their own. Definitely does not replace good nutrition and recovery.

Good nutrition and recovery

[bheast69]

Pretty much what everyone else is saying. You have to make sure nutrition and recovery are in check. Make sure that you're getting in high quality foods. If you limit the junk food you eat, it will go a long way.

Since you're asking about supps, I'll let you know when I was in my later teenage years, I supplemented with whey, creatine and multivitamins.

Now I'm not recommending them as nutrition and proper recovery are much more important, but..

My diet was generally lacking the protein I had been suggested (0.8g/lb body weight per day) so to fill the 10-20 gram protein gap, I would SUPPLEMENT with a protein shake.

Multivitamins may or may not make a difference. A physical exam can give you an idea of any nutrient gaps you may have in your diet. Vitamin D is a fairly common problem point for people who dont get much sun exposure.

I'm not going to discuss creatine as that is something people generally try out and figure out whether it benefits them on their own. Definitely does not replace good nutrition and recovery.

Good nutrition and recovery

Cheers for the reply this is good to know

[Leadn]

Watch what you eat. That's the first step.

[acrable]

Was there a question the OP was asking?

[Farley1324]

Was there a question the OP was asking?

There are questions from OP in this thread if you read it.

But the bottom line is OP needs to focus on diet and routine and time and not waste money on supps, I think

[bheast69]

There are questions from OP in this thread if you read it.

But the bottom line is OP needs to focus on diet and routine and time and not waste money on supps, I think

Taken everyone’s Advice
Spending more money on food rather then supps
Made pretty great strength gains
I appreciate all the knowledge you especially have me
And everyone else