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
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Thread: Getting the most out of supps
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01-12-2020, 05:52 AM #1
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01-12-2020, 06:31 AM #2
- Join Date: Mar 2008
- Location: Cumming, Georgia, United States
- Posts: 130,807
- Rep Power: 564605
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01-12-2020, 06:46 AM #3
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
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01-12-2020, 06:54 AM #4
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01-12-2020, 07:07 AM #5
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01-12-2020, 07:10 AM #6
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01-12-2020, 07:14 AM #7
- Join Date: Jan 2007
- Location: Suffolk, United Kingdom (Great Britain)
- Posts: 54,512
- Rep Power: 1338185
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.
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01-12-2020, 08:02 AM #8
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01-12-2020, 08:34 AM #9
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01-12-2020, 08:35 AM #10
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01-12-2020, 09:13 AM #11
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.
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01-12-2020, 09:14 AM #12
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01-12-2020, 09:23 AM #13
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01-12-2020, 10:55 AM #14
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01-12-2020, 11:01 AM #15
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01-12-2020, 11:10 AM #16
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01-12-2020, 11:14 AM #17
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01-12-2020, 11:27 AM #18
- Join Date: Mar 2008
- Location: Cumming, Georgia, United States
- Posts: 130,807
- Rep Power: 564605
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
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01-12-2020, 11:31 AM #19
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01-12-2020, 11:34 AM #20
- Join Date: Mar 2008
- Location: Cumming, Georgia, United States
- Posts: 130,807
- Rep Power: 564605
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
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01-12-2020, 11:41 AM #21
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01-12-2020, 11:54 AM #22
- Join Date: Mar 2008
- Location: Cumming, Georgia, United States
- Posts: 130,807
- Rep Power: 564605
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
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01-12-2020, 11:59 AM #23
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01-14-2020, 12:19 AM #24
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 recoveryLast edited by nemLifts; 01-14-2020 at 12:25 AM.
The only way to do something is to do it
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Squat -> 255lb 5RM
Deadlift -> 280lb 5RM
Bench -> 185lb 5RM
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01-14-2020, 03:13 AM #25
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03-24-2020, 07:00 AM #26
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03-29-2020, 11:43 AM #27
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03-29-2020, 11:58 AM #28
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04-16-2020, 03:52 PM #29
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