RookieBuilder

I have been Lifting for about 3 years now and i want better results So i went looking for a "Muscle booter"

what do you think of these?
Xyience NOX-CG3
GNC Pro Performance Mass XXX
GNC Pro Performance Power Load

Any other Reccomendations?

RookieBuilder

Ring_Raider_07

There's no such thing as muscle booster. Well, there is... Steroids.

For suppliments, you don't need a lot. I suggest getting soy protien, whey protien, and a men's multi-vitamin. If you're taking any medication, you need to check w/ a doctor before using a suppliment.

When you wake up, take the multi-vitamin and a whey protien shake. Then, later that day, you need to take the whey protien right before lifting and a little while after. You can take the multi-vitamin again w/ dinner.

The difference in Whey and Soy protien is digestion. Soy digests slower, so you take it earlier. Whey digests faster. So, you take it right before and right after.

If you're trying to get mass, you need to consume carbs for energy. Stay away from bad carbs. You need to eat food that is whole wheat. Bread, brown rice, whole grain pasta, ect. Stay away from processed foods. You also need to take in a lot of green vegies. If you're going to eat meat, don't eat something like a Big Mac. The kind of meat you want to consume is lean steak, fish, and chicken. Chicked needs to be eaten plain. Don't break it or fry it, baked chicken only. When you fry foods, it cooks in it's own fats.

If you're going for mass, you need to work out many times a week. Keep your cardio training lower than usually, but don't stop all together. Also, make sure you're consuming a LOT of calories a day. If you're going for mass, I'd say 3500 is a good amount.

Sorry if this is long, just thought I'd spread some of the things I learned when I was trying to put on a little weight.

Oh, one last thing. If you have questions about suppliments, look it up on the internet Remember, the people @ GNC are trying to make money. They're going to tell you w/ money in mind, not efficiancy. Xyience is known for getting a too little for all that money. But, if you have the money to throw around, SitnSpin will vouch that it does the job. However, you can get by w/ other suppliments for less money.

I hope your head doesn't explode.... Do you think that you can post your work out schedule for the week? That would also help a lot.

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Chicago Cubs: NL Central Champs!

sitnspin

A fun game is to go to GNC, pick up any supplement, and see how long it takes for the guy who's following you around to start telling you why you should be on it. Basically, you should be taking every single product they sell, I guess.

Ring Raider is right. If you're looking for bigger muscles, it's about your lifting program and your diet, which should be high-calorie, CLEAN, and containing sufficient protein.

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Crashsti

if you want better results i highly suggest looking over whatever workout program you are currently using. all the supplements in the world won't make up for a sub par workout program and thats a fact. the basic supplements most bodybuilders use are #1. Whey protein, #2 Creatine, #3 a good multivitamin. those 3 are the base of any solid supplementation program. However supplements are most effective when combined with a healthy diet. Remember, a supplemented bad diet is STILL a bad diet. we can help you more if you post more information, age and current workout design would be the most helpful to us.

RookieBuilder

Here's the program, it varies (reps and sets) the more weeks your in it

Monday:

LIFT Weight
Bench - 3 sets of 10 reps 105, 110, 115 MAX = 140
DB Incline - 3 sets of 8 reps 40, 40, 45
Low Rows - 3 sets of 10 reps 65. 70, 70
HangCleans - 8 sets of 8 reps 95, 105, 105
Front Lat Pulls - 3 sets of 10 reps 75, 80, 85
Triceps - 3 sets of 10 reps 70, 75, 80

I cant rember the lifts for tuesday and Thursday. I will get them tomarrow. I lift 3 times a week. I am 14 and wieght 145 pounds.

RookieBuilder

Crashsti

well, first off a 14 i think its ill advised to lift weights or even attempt to make large increases in strength or mass. i say this because your body is young and you bones and muscles still have'nt fully developed. weight training has been proven to be ineffective for people your age. i would highly recommend thinking about training with your own bodyweight, such as bodyweight squats and push-ups. if you have a spare $20.00 i recommend the book "Combat Conditioning" by Matt Furey. its basically a one stop source for building a strong body thats ready for the stresses of fighting and other sports without ever lifting a weight. above all you should be patient with regards to your future gains in strength and mass, at the present you should build a solid foundation with bodyweight exercises. hope this is helpful.

Ring_Raider_07

You don't have ANY exericises for your core and legs. Despite the uneducated theory that having big arms makes you efficient, that's wrong. You need to work your abs, your back, and you legs. Quads are most inportant. I'd throw in some squats or something.

__________________
Favorite Fighters (in no order): Fedor, Babalu, Randy Couture, Matt Hughes, Nick Diaz, Nate Diaz, Jeff Monson, Drew McFederies, Quinton Jackson, Georges St. Pierre and Paulo Filho.

Chicago Cubs: NL Central Champs!

Crashsti

a 14 year old definately should not be doing squats with any sort of heavy weight. he'd be a injury waiting to happen. i lifted weights at 14 as well and while i got stronger i did'nt get any bigger until i turned 16-17. while its not proven that weight training stunts growth there is evidence that its unhealthy for underdeveloped muscles, tendons, ligaments and bones.

RookieBuilder

Last year i had a max squat of 140 now i am just over 180, im getting stronger. Yes that is an upperbody day, tuesday it shifts to lowerbody then it goes to a mix in thursday. I know i have gotten way stronger than when i started, and not just from growing, lifting too. I have a buddie who is 14 and is squating about 250, around a 300+ max.

sitnspin

Great. Based on people I've known, I can say with a fair bit of confidence that he'll have arthritis and chronic back problems by the time he's in his thirties. When you're 14 and looking for advice about your long term health and fitness, another 14 year old isn't the best source. There's a reason why no reputable gym would have you engaging in a full-on weightlifting program at your age, and it's not because they don't want your money.

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SmashingMachine

Crashti's right on with the supplements. The only thing I'd do different is add additional Glutamine to the equation. Glutamine helps decrease muslce breakdown and is one of the major protein building blocks.

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SmashingMachine

I started strength training when I was 12, under the supervision of our Varsity football coach. We did sets of 5, 4, 3, 2, 1 one week, 5x5 another week, and 3x3 another week. We did different sets each week. The weights you're using are ok, I think...most aren't body weight yet, so it's not like he's trying to do heavy duty power lifts. Personally, right now, I'd focus mainly on power lifts...bench, squat, dead lift and the Hang Cleans youre doing. Building muscle mass and strength takes time. I could bench 95 lbs when I was 12, but shortly after turning 20 I did 400 lbs. Learn good form on all the exercises, eat some protein before and after your workouts, and some carbs immeadiately after your workouts. I really don't know if you should even use Creatine at that age...your body's not fully developed yet...ask your doctor first.

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Hbs6

Guys, if you read a lot of studies on glutamine most of it doesnt even make it through digestion unless you take a TON of it. Its not really needed unless you have some extra money. DIET is #1. Do some reading a figure out how you should be eating. Lots of protein and low GI carbs. Training will be second. Again, do some reading and find a good program. GO on a GOOD bodybuilding forum and poke around and just read up. Supplements. After thats figured out go with a multi, some creatine ethyl ester and some whey. When you start putting on some mass and understanding how to make yourself grow, then you can add in some "bread and butter" supplements. But until then stick with the basics, and do your reading. I cant give speicifs because I dunno your body type or anything so just do some reading and you will start to get the idea...its a process for some. But dont give up!

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Hbs6

and just to let everyone know this (this isnt a shot at anyone i have read this a lot) creatine is totally nonhormonal, its not going to screw up somebody who isnt done growing yet. Proper dosage and plenty of h20 a day (like a gallon, minimum, and thats not just for the creatine that will be enough just to make some quality gains) and you will be fine.

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SmashingMachine

Glutamine is the most abundant branch chain amino acid in the body, found in mucle tissue. When your body undergoes stress, such as vigorous exercise, your Glutamine stores are depleted. If this happens, you're body starts tapping into your muscles to get the Glutamine it needs, thus causing a catabolic state and not the desired Anabolic state. That is the importance of taking Glutamine, to have it readily available in surplus for your body to use. Also, you say to take lots of protein. Protein is comprised of Branch Chain Amino Acids; which is what Glutamine is. It is the body's primary protein building block. So, if you don't take Glutamine or a protein powder with significant Glutamine in it you're going to piss your protein down the drain.

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lwbfl

Wanna see the best gains? Perfect your diet!

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Hbs6

That was read pretty much read directly from the label itself. There could be some benefit for glutamine but as far as saying that it is completely necessary. First of all glutamine is a non essential amino acid, BCAA's are TOTALLY different then glutamine. Protein is not comprised of just BCAA's, it has all different kind of aminos. It sounds like your kind of just making this up. The only positive study I could find for glutamine (the rest say it doesnt even make it past digestion) would be this one, as it might help with overtraining. To say that when your body tapping into glutamine stores is a bad thing just doesnt make any sense. Thats what your body does. Its nonessential so your body can make it. Anyways, here is the one good study I could find (as a while though, if your short on cash this shouldnt be your concern).

The emerging role of glutamine as an indicator of exercise stress and overtraining.

Glutamine is an amino acid essential for many important homeostatic functions and for the optimal functioning of a number of tissues in the body, particularly the immune system and the gut. However, during various catabolic states, such as infection, surgery, trauma and acidosis, glutamine homeostasis is placed under stress, and glutamine reserves, particularly in the skeletal muscle, are depleted. With regard to glutamine metabolism, exercise stress may be viewed in a similar light to other catabolic stresses. Plasma glutamine responses to both prolonged and high intensity exercise are characterised by increased levels during exercise followed by significant decreases during the post-exercise recovery period, with several hours of recovery required for restoration of pre-exercise levels, depending on the intensity and duration of exercise. If recovery between exercise bouts is inadequate, the acute effects of exercise on plasma glutamine level may be cumulative, since overload training has been shown to result in low plasma glutamine levels requiring prolonged recovery. Athletes suffering from the overtraining syndrome (OTS) appear to maintain low plasma glutamine levels for months or years. All these observations have important implications for organ functions in these athletes, particularly with regard to the gut and the cells of the immune system, which may be adversely affected. In conclusion, if methodological issues are carefully considered, plasma glutamine level may be useful as an indicator of an overtrained state.



Effect of oral glutamine on whole body carbohydrate storage during recovery from exhaustive exercise

The purpose of this study was to determine the efficacy of glutamine in promoting whole body carbohydrate storage and muscle glycogen resynthesis during recovery from exhaustive exercise. Postabsorptive subjects completed a glycogen-depleting exercise protocol, then consumed 330 ml of one of three drinks, 18.5% (wt/vol) glucose polymer solution, 8 g glutamine in 330 ml glucose polymer solution, or 8 g glutamine in 330 ml placebo, and also received a primed constant infusion of [1-13C]glucose for 2 h. Plasma glutamine concentration was increased after consumption of the glutamine drinks (0.7-1.1 mM, P < 0.05). In the second hour of recovery, whole body nonoxidative glucose disposal was increased by 25% after consumption of glutamine in addition to the glucose polymer (4.48 ± 0.61 vs. 3.59 ± 0.18 mmol/kg, P < 0.05). Oral glutamine alone promoted storage of muscle glycogen to an extent similar to oral glucose polymer. Ingestion of glutamine and glucose polymer together promoted the storage of carbohydrate outside of skeletal muscle, the most feasible site being the liver.



Keep in mind this was the only "good" study i could find. Not really too conclusive yet to even say its a supplement you truly need. JMO.

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Hbs6

Short and sweet but you got it!

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GSPALLTHEWAY

i think this age or around 13 is right about the age that you can start at the very earliest. its just as your body starts to produce more testastorne, and while its best to not trying to make huge gains, getting started is ok here from what i know....

SmashingMachine

I agree that diet and exercise routines are the most important. I'm not making anything I said up. I've read, read, and read somemore on it. And, I'm telling you from personal experience that Glutamine added to your diet, along with a couple of other supplements makes all the difference in the world. I trained hard and heavy in power lifting about 10-12 years ago and I was big and strong, but my gains now 10+ years older with Glutamine, Whey, Creatine, etc added in are significantly more and better. So, say and do what you want. If you don't add Glutamine into your diet, you're only hurting yourself. By the way, Glutamine stores are tapped heavily when you under go vigorous exercise.

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