Any GOOD supplements out there?

[aaronp33]

ove already gained 8 lbs to my bench press stacking creatine and whey protein if you have creatine pre workout then whey to repair muscles works wonders and im only 16 and im getting great results

[foubie30]

how is my 2 day routine?
day 1
chest biceps triceps shoulders
day 2
back legs cardio abs
i know it isnt the greatest but its all i have to work with
also what is the best tasteing supplement out there?

[foodsample]

I see there are flawed routines posted here, but could someone who knows for sure their doing it correctly post their own routine? My weight training class has a variety of routines but nothing specific to goalies :/

[Danish]

right here

GSBB Strength And Conditioning Workout

[jacksonh]

Originally Posted by Bryan

There has been a lot of study into the area of creatine and muscle cramping, and the supposed effect is never duplicated in controlled environments. If you experienced muscle cramping while using creatine, it most likely was caused by something else (like dehydration or lack of potassium). The fact you were using creatine was probably just a coincidence.

It's also commonly psychosomatic. They have done studies where they put people on placebos and tell them they are taking creatine and the people complain about cramping.

[foodsample]

Originally Posted by Danish

right here

GSBB Strength And Conditioning Workout

Thanks , but I was thinking moreon the line of like a calender of which muscles each day, and which days to rest etc ..

[johnnybravo30]

Originally Posted by foodsample

Thanks , but I was thinking moreon the line of like a calender of which muscles each day, and which days to rest etc ..

The program that Danish linked directs you to do 3 of those workouts per week (mon/wed/fri is common). Without knowing it you may be asking for a bodybuilding style program. An athlete's strength training is rarely divided further than "upper body" and "lower body" training.

By the way, there is no such thing as a "goalie specific" program. The only thing performing any exercise is specific to is performing that exercise.

[Experience]

To gain pure mass, the only thing that will work for skinny guys is a high intensity/low volume program.

All this 10 reps crap won't work. You will over train, and ware yourself out within a few weeks.

It is always 4 sets with each set consisting of 6 reps.

Use heavier weights with proper form, and you will be building muscle like no other.

The object is to stimulate as much muscle as you can properly with the lowest volume possible.

Trust me I have experience.

For example on a chest day, about 1.5 months ago I went from barely able to do 4 sets of the bar(45lbs) to now 35lbs on each side for a total 115, much more than the measly 45lbs.

I have a chest now, a small one, but from bearly lifting the bar to what I am now in 4-6 weeks is an accomplishment.

--------------
Bench press 4x6
Decline 4x6
incline 4x6
Cables - 3 different positions @ 4x6 or dumbbell flys 4x6
That is a chest day.

So far I have been able to add 10lbs (nickels on each side) every week to whatever bench...

My weakest bench is the incline. Man is that bench tough..

[johnnybravo30]

Originally Posted by Experience

To gain pure mass, the only thing that will work for skinny guys is a high intensity/low volume program.

All this 10 reps crap won't work. You will over train, and ware yourself out within a few weeks.

It is always 4 sets with each set consisting of 6 reps.

Use heavier weights with proper form, and you will be building muscle like no other.

The object is to stimulate as much muscle as you can properly with the lowest volume possible.

Trust me I have experience.

For example on a chest day, about 1.5 months ago I went from barely able to do 4 sets of the bar(45lbs) to now 35lbs on each side for a total 115, much more than the measly 45lbs.

I have a chest now, a small one, but from bearly lifting the bar to what I am now in 4-6 weeks is an accomplishment.

--------------
Bench press 4x6
Decline 4x6
incline 4x6
Cables - 3 different positions @ 4x6 or dumbbell flys 4x6
That is a chest day.

So far I have been able to add 10lbs (nickels on each side) every week to whatever bench...

My weakest bench is the incline. Man is that bench tough..

You train like a bodybuilder. You and everyone else needs to be clear on that. You stated that a low volume/high intensity program like yours is what's needed. The only problem is that you use a moderate-high volume bodybuilder program. Secondly, if you are using the same load for 4 sets of 6 reps this probably means you are lifting an 8RM, which is moderate intensity, not high intensity. Thirdly, there is absolutely nothing about selecting 10reps vs 6reps that will ensure overtraining. The reps will be higher, but the intensity is lower, and typically one performs less sets when choosing more reps.

I don't doubt your results or criticize your program (as a bodybuilding program anyway), but I'm not sure where you are getting your training information.

[ariesgroove]

You should do the Conjugated system. Check out Westside or Defranco Training to see and get incredible results! most people haven't heard of it, but you will some time soon!

[steelhmr]

Originally Posted by ariesgroove

You should do the Conjugated system. Check out Westside or Defranco Training to see and get incredible results! most people haven't heard of it, but you will some time soon!

Westside is where its at. i've trained Westside for two years in powerlifting. when i started my lifts were 255/235/400 (squat/bench/deadlift). now i push 475/335/485 @ 181 bodyweight.

i think olympic lifts (with some squatting and deadlifting thrown in for good measure) though would be more beneficial to a goalie. that and plyometrics.

you don't need to go broke on supplements. just get a lot of protein and maybe creatine. i get over 300 grams of protein a day on a vegan diet so don't be coming up with weak ass excuses. if you want to get strong you have to EAT.

[Aebischerfan1]

Has anyone here tried amplified creatine 189?

I've been taking muscle milk but it hasn't been making too much of a difference so I'm looking at other supplements.

[steele3311]

So i told my dad that i wanted some sort of a protein supplement the other day, so he bought me this Sixstar Professional Whey protein. I haven't started using it yet but if it works and there aren't any really bad side effects i will continue to use it. I haven't started using it because I googled the side effects of whey protein and after viewing a few sources i found out that the the only side effect of it is liver problems. It says that if you have too much whey protein in your diet, it could do some serious damage to your liver. My question is, how much is too much whey protein? This sixstar stuff has 25 gms of protein per serving and it says to take it 3 times a day. i was planning on taking it either once or twice a day to get either 25 or 50 gms of extra protein(aside from my normal intake of protein in the food i eat) in me for building muscle. Thanks for any feedback.

[jsgoal1]

The general rule of thumb for gaining mass is 1g of protein per pound of body weight, this is including your food sources.

TOO much protein can cause problems but it would be near impossible for you or anyone else to take in that much protein, so I would not be too concerned.

[steele3311]

Originally Posted by jsgoal1

The general rule of thumb for gaining mass is 1g of protein per pound of body weight, this is including your food sources.

TOO much protein can cause problems but it would be near impossible for you or anyone else to take in that much protein, so I would not be too concerned.

Yea, I figured 25 or 50 gms wouldn't be too much or an unhealthy amount, but i just wanted to make sure. Thanks for the help.

Another question i have about Whey protein is when to take it? I plan on taking it twice a day and i read on a website that the best time to take it is immideatley after your workout for best results. So i figure i'll take it once right after my workout, but when should i take it the second time?