Recently, I have been looking into different products that claim to give a performance edge and was wondering what experiences other people have had. Currently I have been following the Chuck Liddell abs work plan, which mostly consists of me stuffing my face and watching football, and surprisingly it has not produced the dramatic results I have been seeking. Seriously, I have been doing more strength training recently and I would like to find a supplement that would help with performance, particularly when it comes to building muscle. At some point you just dream of the day when you will actually be able to put weights on the bar, instead of just benching the bar itself.
However, I find it difficult to know what supplements work and what supplements merely claim to work. Even more concerning is a recent article by Dr. Johnny Benjamin on mmajunkie.com (here is the link for those interested)
he explains that supplements fall into a special food category that exempts them from most FDA regulation. The result is that some of these supplements could even be potentially dangerous and have long term effects that we are unaware of. He recommends good ole’ fashioned chocolate milk as the best way to refuel after a work out. I have heard this recommended elsewhere too and plan on following the advice, but I was hoping to find something more. Are there any other supplements or nutrition practices people would recommend? I have been trying to pack in the protein lately, but am not looking to become the next Marc Kerr, so for now I think I will avoid injecting myself with horse testosterone. If anyone knows of a good muscle building supplement I would be interested.
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12 comments:
i wish i could offer some advice, but i'm working hard to get my butt down another 25 pounds to get where i was when i got married. so, i'm working on going the other way. less brent weight is the goal.
but what's wrong with your body aaron? you have a great figure already!
I would have to say I'm with Dr. Johnny.
Aaron,
There is a difference between Bulk muscle and Lean Muscle. I have had the good/bad fortune to have Bulk Muscle. The best way to grow muscle is to lift, which you sound like you have down. Remember the more you lift dosen't always mean more muscle growth. Randy Couture is well known for his muscle strength and build. He does low weight/high reps. I can tell you for a fact that this does build muscle, and somewhat quickly. I started lifting this way on my arms a few years ago and I drastically changed the bulk of my arms within 2 months. The only suppliment I took along with this was protein powder after the workout. Eat your red meats, take your vitamins, and hit the gym. If you deside to become a monster in the gym, you can go with a product from Max Muscle called Fullblown Extreme. It is basically caffine/ energy drink with a few choice minerals. I took this for a while and it just made me run faster, but I didn't see any other outstanding results. I hope this helps.
creatine is the only weightlifting supplement with any science behind it. Well also protein if you don't get enough in your diet
I also agree with Dr. Johnny. The problem with most supplements is that you pay way too much for what amounts to a very slight edge. You may want to look at how you are lifting, instead of what you are eating. I have found in the short time I've been studying jiu-jitsu that staying somewhat slim, flexible, and strong have helped me A) perform the techniques and B) avoid injury. Without going into too much detail, most weight programs for athletes should include the following: Start with an explosive move (hang cleans, snatch, dumbbell swings) followed by a combination of push or press moves (bench, shoulder, military) pull moves (pull-ups, rows, lat pull-downs) leg press (squats, deadlift) and hip extensions (Romanian or stiff-legged deadlift).
Instead of lifting chest one day, back the next, and legs after that, use one "big muscle" lift from each category to create your workout. I learned this from the Nebraska Wesleyan's head strength trainer, who had an advanced degree in the subject. He said most bodybuilding and supplemental lifts (i.e. biceps curl) do very little when it comes to athletic ability; they build mirror muscles that look good on the beach. If anyone would like to get more in-depth, I'm more than willing to talk about this stuff after class.
Creatine makes you fat if you don't stick to a strict lifting routine. Lean muscle is what you should strive to acheive.
I have read that same thing about chocolate milk, how it has the perfect ratio for carbs/protein. I heard a lot about NO xplode and tried it. It was great. It's a pre workout supplement. I would do an hour workout and be dead at the end. When I started taking NO xplode, I felt fine at the end of the workout plus I was lifting heavier weights when I was taking it. Other then that I would say protein powder and like will said, make sure you are lifting for what you want.
creatine in no way can make you fat. The only thing that can make you fat is more calories in than calories being used. Creatine has almost no calories. It can make you store water, but that will stop once you stop taking it.
muscle-shmuscle. just train everday at sho-rei-shobu-kan. Judo is usually a tough workout. I sometimes feel like I'm going to puke after some of our workouts. I love that feeling!
I've experimented with alot of strength and performance training and found that this has worked the best for me.
lunges(1set foward,2side to side,3cross-step)-15reps
bench-15reps
dead lift to clean and jerk-15reps
barbell lat pulls-15reps
50 dumbell punches each hand
ab exercise-25 to 50 reps
10 pull ups
I do this in that order as a circuit 3 times with minumal rest in between each set, this makes it a cardio and conditioning workout as well. It is all done with freewieghts for balance and movements that provide minumal individual muscle isolation. I have built the best strength, power, and muscle cordination with minimum to no loss in flexibility and agility with this workout. A good diet and a multivitamin is the only supplement i've taken.
I like your approach, James.
Chocolate milk is a great post workout drink. It's felt good to me and anecdotally, an associate of mine - who was very close to going to the Olympics in some long distance running events this year - told me that chocolate milk was the best post-workout drink.
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