ST lifters, looking for supplement advice

Triathlon Forum
1

First off, this question has nothing to do with triathlon performance, I’m strictly looking to build muscle for the sake of building muscle.

After college I managed to bulk up to 200lbs (from 150) in about 5 years, topping out at over 300lbs on the bench press. I then slimmed up again as I returned to running and eventually triathlon (getting down to 158).

Anyway, I’ll be honest…I’ve got a high school reunion coming up and want to look buff again! ; ^ ) What would you say the key supplements to take are? I don’t want to go nuts with this, just looking for the top two or three.

When I was lifting a lot 12 years ago, I’d have to say that the two most important ones were probably multiple 20g doses of protein powder several times a day, and limited amounts of creatine (I think it was 5g a day, but for no longer than 12 weeks). I would think those were the big two, and I did see huge gains after I started taking them. Beyond that I was taking a recovery drink, and a lot of weight gainer. I’m 38 and…uh…don’t quite have the problem gaining the weight anymore, so I think I’ll save my money on the beefcake mix this time around.

How much has changed sine then? For all I know they may have outlawed creatine since then.

Thanx for the input!

2

NO-XPLODE

That stuff is The Shit!!

Make sure you hit the shoulders with more focus than any other muscle group. Chicks dig shoulders.

Protein shake pre-workout, big ass meal post workout.

Do a full-body workout 2x per week (2 hours each) Weds/Sat rotation or similar.

3

also check out: Tnation.com. It’s like slowtwitch for meat-heads.

4

I won’t have a problem with shoulders. I’ve always been over-proportioned in that area.

I was looking to probably hit the gym 5-6 days a week early on, and will probably back off once I get sick of it. My old rotation was:

Chest-tris
Back-shoulders
Legs-bis
Repeat

Mix calves and abs in most days.

I’m still open to changing things up, thought, if some meathead can convince me to. ; ^ )

5

Terrible workout. You want to look bigger then you have to train more muscles. I see no squat or deadlift listed. Chest and tris? Why not just do a pump class while your at it?

If you want to look bigger you have to BE bigger. That means eating. A lot. Supplementation is good at draining your funds (with the only expecting being creatine). Google “GOMAD”. Actually Google “Starting Strength” and read the forums there.

6

Chest/Shoulders/Tris
Back/Bis
Legs

I would do a little abs every day, but more on days 2 and 3.

Protein shakes and Muscletech’s Celltech (their Creatine supplement, creatine+dextrose).

I’m a scrawny runner now, but I was about 30 pounds bigger on college thanks to those two things.

7

That’s too much frequency.

Wednesday: Chest, back, shoulders, Bi’s Tris, abs, quads, calves

2 exercises per muscle group 3x12 @ 60 seconds rest except quads = heaviest weight to failure typically 3X20 and calves 3X50

45 minutes on the treadmill

Same thing (repeat) on Saturday. Takes about 2 hours Every other day is Tri stuff

8

Terrible workout. You want to look bigger then you have to train more muscles. I see no squat or deadlift listed.

Uh…well…what did you think I was going to do on my leg day? Strap little pink weights to my ankles?

9

It works for Ronnie Coleman.

In all seriousness, once I get the muscle put on I’ll probably go to a system like you recommend to help balance keeping the weight off and staying tone.

10

and don’t forget to put up a few more mirrors at home! lol

11

Given you’re doing “chest and tris”… Yes. No doubt do overhead tri kickbacks too.

Try the Starting Strength stuff, good for someone wanting to see solid linear progression. Squats, Deadlifts, bench, press, chins etc.

And the only supplement you need is food. Lots of it.

Every session should be a “leg” session.

12

Training to look like a bad-ass at your high school reunion and training to be Mr. Olympia are not the same thing.

I could draw many analogies to this sport.

Just do what I say and don’t argue.

13

Already got them up, dave! I’m practicing kissing my biceps.

14

Given you’re doing “chest and tris”… Yes. No doubt do overhead tri kickbacks too.

Try the Starting Strength stuff, good for someone wanting to see solid linear progression. Squats, Deadlifts, bench, press, chins etc.

And the only supplement you need is food. Lots of it.

Every session should be a “leg” session.

Your posts are very confusing. Now you’ve got me doing legs every day. I’m going to have to assume that you don’t know what you are talking about.

15

Already got them up, dave! I’m practicing kissing my biceps.

I’d do that if I had biceps… Really though, you ought to start a 20yr reunion thread in the LR and see what those who went actually found/thought. I think you’ll be out of step going in as a dink and one who is not 40lbs overweight.

16

Ah, finally, something I’m actually good at…

First, go here…

http://www.exrx.net/

This is the overview page, and has a couple of different routes to drill down if you are interested in different types of training.

However, if you’re interested in weight training, read this page.

http://www.exrx.net/Exercise.html

The excercise regimen works well and I had some great results from it.

BTW, lots of documentation and refrences for the anal retentive.

Also, if you drill down to the exercise listings for muscle groups, they have a encyclopedic list of muscle groups and associated lifts that work that group, including optional versions.

17

I’m pretty sure the DINK status isn’t going to change between now and then. I know you aren’t up on your biology, but you can’t make a kid in 6 weeks. ; ^ )

And FWIW, I was joking about looking good for the reunion. I’ve just been in the mood to get back into lifting.

18

Uh huh. Squat every session. Mind blowing I know.

And you squat below parallel too.

http://startingstrength.com/index.php

Read, learn, thank me later.

19

Thanks. You win the award for best advice in the thread so far!

20

Try BCAAs, branch chain amino acids. I take them while lifting, and often during long distance events. I recommend Amino core. Fruit punch is best.