CS: Gaining Muscle...

CS,

Going to hit the gym again soon and being that you obviously read a great deal of studies/research etc have you come across any gems that could aid in this area that the mainstream has not caught onto yet? Supplements etc...

Thanks

isaac - Nothing new lately I'm afraid, but we've got a couple of members on here who probably know something.

There only things that I know are pretty much well known, being proper weight training or resistance exercises, creatine, lipoic acid, essential fatty acids, Whey protein and lots of glutamine.

In my personal experience supplements never made a difference whatsoever. The usual mantra regarding whey is that is absorbed faster but so what? who cares? I never responded to creatine, I eat meat so I guess I already have enough of it. In the long run it makes no difference, I think the way you train is important, eating is easy, you just have to sit on your behind and put food into your mouth, training is harder. Experiment with training routines, different exercises, don't think that if barbell rows works for someone they will work for you, try to experiment and see what exercises 'feel' right, you might be surprised that the usual bodybuilding routines are pure nonsense, the recommended number of sets is around 3-4 with heavy loads - that never lead me anywhere. Have fun with weights see what works and eat whole food, take whey if you think it's convenient to get some quick calories / protein but thats pretty much it.