Advice in Strength Training Supplements

SenshiV · January 2013

Good day guys.

I started weight training with hand weights about 2 months ago, and I got a basic bench now with up to 100lbs weights, so I'm starting to mix it up while I research more what would be a nice workout.

My questions are as it said, about supplements(not about my diary, I'm really planing against carbs because I'm doing very bad there I am aware), do these work or are significant enough to use them? while I warm up, doing some cardio, (before I start strength training) I:

Eat half: http://www.myfitnesspal.com/food/calories/eat-good-look-great-pure-protein-bar-chocolate-deluxe-protein-bar-49274164
( those are expensive, so I try to make them last :S)

And drink 1 of:
http://www.myfitnesspal.com/food/calories/premier-protein-chocolate-high-protein-shake-53246762

But I was looking at some capsules in Walmart and was thinking about buying some Creatine X3. Read about Creatine in Wikipedia (Not strongly reliable source but it was satisfied with the article)

My questions are:
1. It's this ok or I'm doing it wrong using these supplements? I'm a novice, so I'm not asking for you opinion to start making excuses.
2. If I use Creatine, and then stop using it at all, will it have some reverse, or negative effect? if I use it, how long should i use it?
3. Is there something I should change for something else, or that I probably could skip of the above?

I also do weights 1 day, rest 1, then again, then rest 1 (once in a while I rest 2 days), it's this ok? Or I'm overdoing it? My basic reps are just 1x16, but i try to do 2 or 3 variations of some sections ( for example 1x16 for chest in 3 diferent exercises instead of 3x16 of only 1). I have those in my exercise diary but as I said, my training is a work in progress and it will change a lot in a little while so looking at it might not be a reliable source for an opinion, the questions is about how much time to rest. I do about 40 minutes of strength training.

Oh well sorry if this is confusing or anything I just have yet many things to learn.

Thank you in advance.

DavPul · January 2013

95% of supplements are a total waste of money. Save your money for food. That said, it looks like you're thinking of getting protein and creatine, which would be among the 5% of supplements that are worth buying.

But......you probably don't need either at this early stage of your weightlifting life. Work on your form, increase the weight you lift every week, and eat good food. That's all you need right now. Use the money you save to buy some books or go to the movies with your girl

aryya · January 2013

Just a quick thing that i was thinking about your post and what you're eating during your warmup (I know this isn't what your question was about)...
For myself, I always have my protein shake after strength training.. Less in your stomach during a workout that way, and your muscles are able to make "better use" of protein within 1-2 hours after a workout. I prefer to have my pre-workout meal/snack 1 hour before a workout - a bit of carb and protein( wait an hour so that your body has access to the nutrients that you ate).

As for creatine, it is helpful when you are trying to gain strength and size, but I wouldn't necessarily bother with creatine until you are really getting into training 4-5 times per week. In my opinion, there really just isn't a need to use it until that point. I can't remember the exact 'cycle' anymore, but i think it is 8-12 weeks, and there are no adverse effects I ever noticed from stopping taking creatine. If anything you lose a little bit of size/strengh, but negligible.

My recommendation for increasing muscle size and strength is doing different rep ranges on your exercises, maybe 3-4 sets, each set doing around 8-12 reps. As well, make sure you are getting enough protein, around 1g per pound of lean body mass approximately.

There's lots to learn about nutrition/supplements/weightlifting, and I hope i didn't make things worse, and actually maybe clarified things a little bit for you!

Ps, i agree, most supplements are a waste of money! Overpriced for stuff that most people don't actually need, especially when proper nutrition and training will get you where you are trying to go

Sarauk2sf · January 2013

What are your goals? Do you have access to a gym?

Supplements for the most part are a waste of money. I would wait to get your lifting stats up quite a lot before thinking about creatine. The best supplement, should you need it to top up your protein is whey isolate. You only need it however if you do not get enough protein from your food.

the_crazy_ninja · January 2013

Oh boy, don´t waste your money for that ****.

Buy real food!

And than have fun while cooking and see what greens and meat taste and what they can do to your body.

SenshiV · January 2013

Thank you all for your responses.

So it seems that the general advice is that it's not necessarily at least for the moment to spend money on those supplements, and I will take your advice, as well as continue with the regulars and increase the weight as time advance and I feel less effort on the lifting.

I think I should have clarified in my original post that my goal is loose fat (at this moment), and not getting ripped (And that's why I have to get those carbs down too). The reason why I bough those supplements are, that I couldn't find a way to reach my protein goal, it's set at 35% at the moment, and I just can't reach it. Other than meat, and milk products that generally have fat too, I don't know what to eat to get more protein.

I really don't mind buying better food.

As well, make sure you are getting enough protein, around 1g per pound of lean body mass approximately.

I'm going to check on this calculation closer.

Mi calculated lean body mass is 144, and that 35% of protein I have set in my goals is about a daily of 250, maybe that's why I cannot reach it, any advice on that? Maybe it's too much?

What are your goals? Do you have access to a gym?

There are some gyms around, the reason why I do this at home is because I'm (and I know it's dumb) somewhat shy to be in public or have attention on me, but I was really considering to go and at least get some more professional advice, so I might, and then continue working at home later.

So once again, thank you very much for the responses, I will stop buying those things that are really expensive and not optimal.

Of course any further advice will also be appreciated. /bow

wellbert · January 2013

Some of the biggest and baddest lifters of all time only took an iron supplement. GET IT, IRON SUPPLEMENT? Look up Saxon. He didn't need any supplements.

That said, I like the odd PWO.

vanguardfitness · January 2013

I agree that it's still too early to be using supplements. Some people don't respond well to intakes of dietary creatine (I'm trying again, last time I used creatine I was 20). You have to keep using it to get benefits.

FullOfWin · January 2013

If you ever get some creatine, make sure it is straight creatine monohydrate with nothing else added

Advice in Strength Training Supplements

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