Muscle-building aids (e.g., drinks)

[Florbastang]

I seem to have a difficult time putting on muscle mass, regardless of how much strength training I do. I get toner, but don't seem to put on much muscle mass.

Are there any supplements or drinks or whatever that might help a bit? I don't want any drugs or anything. What about just getting one of those big jugs of whey protein stuff that you mix with water/milk/whatever? Does it even help much (it's kind of pricey)?

[suckamc]

Aids isn't very good for building muscle. YMMV.

[JRDill]

Lots of protein my friend. You need 1-1.5 grams of protein per kilo of weight. But if you're looking to gain muscle mass it's usually recommended to almost double that amount.

[starvingartist]

GOMAD:

Gallon of milk a day.

Also, eat all the food. All of it.

[anathema]

Lots of good protein, eat more.

[just ken]

The technique you're using with your weight training makes a difference too. For example, if you're lifting at your maximum and doing low reps (what I think of when you say "strength training") that type of routine won't necessarily make you big, or as big as you could be getting using a different scheme.

Conventional wisdom holds that mass building (hyterprohy) requires you lift at 70-80% of your maximum, do moderate reps (10-12 per set), and work to exhaustion as opposed to failure (strength training).

I've been working out of this book for several years and getting good results: http://www.amazon.com/New-Rules-Lift...5892711&sr=1-1 "The New Rules of Lifting", Lou Schuler and Alwyn Cosgrove.

The book covers nutrition very well too and will tell you what the above posters are telling youl--muscle mass is expensive to your body and requires that you feed it appropriately, ie, lots of lean protein.

[MadFrank]

A good, pure Protein shake, around half an hour after you finish working out is essential. Perhaps in the morning when you wake too, if you are looking to pack on as much muscle as possible - and importantly - keep it on! Find the good stuff though, that athletes use, not the mass produced, sugar and additives laden junk that is available in drug stores.

Just Ken also makes a really good point here. I see guy's all the time at the gym pushing the heaviest weights they can with the poorest form, and you know that it's (as far as muscle building is concerned) going to be pretty innefective. Form is everything! Higher reps work very well for me, combined with compound excersizes. But, listen to your body. Different approaches work for different people. Also, a great tip that I read a long time ago from a 'Mens Health' cover model type, was that the body will only accomidate so much asymetery. The best way to grow muscles is to work 'all' the muscle groups, not just the 'sexy' ones! You would be surprised how well the body responds to this - work your legs and your pec's will respond too!

Also, dont underestimate charbohidrates (sorry about the spelling - I have nobody in the house to yell at to correct it for me!). High protein, the good lean kind, is a must, and is great for cutting fat and all that, but good carbs are essential in the right ammounts for muscle building and repair, as well as for energy. I find it's not the working out that's the tricky bit, it getting your diet just right to facilitate your goals that is a PITA!

[Warnis]

Originally Posted by Florbastang

I seem to have a difficult time putting on muscle mass, regardless of how much strength training I do. I get toner, but don't seem to put on much muscle mass.

Are there any supplements or drinks or whatever that might help a bit? I don't want any drugs or anything. What about just getting one of those big jugs of whey protein stuff that you mix with water/milk/whatever? Does it even help much (it's kind of pricey)?

You actually need 1.5g protein per lb of body weight. You need to drink plenty of water as a high protein diet is taxing the kidneys. Post your diet for 1 week. If you cannot, then you need to research and write down a diet each week.

What exactly you are trying to accomplish... do you want muscle volume, density, thickness... or seperation... or strength? Which muscle groups?

Post your weekly workout routine. List exercises, sets, rep's and weight.

[Warnis]

Originally Posted by MadFrank

A good, pure Protein shake, around half an hour after you finish working out is essential. Perhaps in the morning when you wake too, if you are looking to pack on as much muscle as possible - and importantly - keep it on! Find the good stuff though, that athletes use, not the mass produced, sugar and additives laden junk that is available in drug stores.

Just Ken also makes a really good point here. I see guy's all the time at the gym pushing the heaviest weights they can with the poorest form, and you know that it's (as far as muscle building is concerned) going to be pretty innefective. Form is everything! Higher reps work very well for me, combined with compound excersizes. But, listen to your body. Different approaches work for different people. Also, a great tip that I read a long time ago from a 'Mens Health' cover model type, was that the body will only accomidate so much asymetery. The best way to grow muscles is to work 'all' the muscle groups, not just the 'sexy' ones! You would be surprised how well the body responds to this - work your legs and your pec's will respond too!

Also, dont underestimate charbohidrates (sorry about the spelling - I have nobody in the house to yell at to correct it for me!). High protein, the good lean kind, is a must, and is great for cutting fat and all that, but good carbs are essential in the right ammounts for muscle building and repair, as well as for energy. Ifind it's not the working out that's the tricky bit, it getting your diet just right to facilitate your goals that is a PITA!

This... but also working out properly.

[Warnis]

Originally Posted by starvingartist

GOMAD:

Gallon of milk a day.

Also, eat all the food. All of it.

Terrible advice... a gallon of milk a day will make you a fatass more than likely and probably lend you a kidney stone or two.

Be precise about what and when you eat everyday.

[calpa94]

I'm in the same boat. I've been trying to put on muscle weight for 20 years. Conclusion? It's just not going to happen. I don't have the ability to eat 4000 calories a day nor was I blessed with muscle building genetics.

[Warnis]

Originally Posted by calpa94

I'm in the same boat. I've been trying to put on muscle weight for 20 years. Conclusion? It's just not going to happen. I don't have the ability to eat 4000 calories a day nor was I blessed with muscle building genetics.

there are a number of meal replacement products which are 1500-2000 cal per serving.

http://www.bodybuildingforyou.com/bo...in-guide-1.htm

[JoeB63]

99% of the advice you will receive on this subject, either here or by reading the 10,000,000 websites on this topic, is based on anecdotes and legends (what's now referred to as "broscience").

One thing that you need to consider, since this is actual science (thermodynamics), is that if you eat more calories than you use, you'll gain weight. If you eat less, you'll lose weight. People like yourself, who don't gain weight, stay in balance over time. E.g. One day you might overeat, but the next day you naturally compensate and eat less. Your body is set up to automatically regulate that -- and lucky for you, your body seems to be very efficient in that way.

So, if you want to gain weight, be it muscle or fat, you need to consistently, purposely overeat. How much? You'll have to figure that out by trial and error. If you're getting significantly fatter, than you're eating too much. If you're not gaining anything, than you're not eating enough. It's really that simple. But it's not easy to find that balance.

As for what lifting routine you should use -- again, let trial and error be your guide. If your still pretty new to it, ANYTHING will work. You need to increase intensity over time -- typically by increasing weight on the bar. If you're not getting any stronger, then you're not getting bigger. Just be careful not to overdo it. You don't need to do 10 or 15 or 20 sets of chest exercises. I'll bet that 3 or 4 sets will work just as well for you.

[JoeB63]

One more thing I'll add. When I was young, I was super skinny (135 lbs at 6" tall in high school) and did not gain muscle easily (like you). When I was in my early 20s, and working out really seriously, I went from 150 lbs to 202 lbs without ever eating a single protein shake, or "muscle-builder" or "weight gainer" shake; and without taking any other supplements either. I'd say that about 15 lbs of that 52 lb gain was fat. Yeah, I was eating a lot, but not eating anything specifically (i.e. I ate whatever, including lots of pizza).

Yes, that's an anecdote, but it's an exception that proves the rule: you don't need supplements or shakes to gain weight. But I do now believe that eating whey protein is a good way to increase the amount of protein you're getting each day (if that's what you think you need to do). My advice: Leave the rest of the supplements behind and save your money.

[Warnis]

Originally Posted by JoeB63

One more thing I'll add. When I was young, I was super skinny (135 lbs at 6" tall in high school) and did not gain muscle easily (like you). When I was in my early 20s, and working out really seriously, I went from 150 lbs to 202 lbs without ever eating a single protein shake, or "muscle-builder" or "weight gainer" shake; and without taking any other supplements either. I'd say that about 15 lbs of that 52 lb gain was fat. Yeah, I was eating a lot, but not eating anything specifically (i.e. I ate whatever, including lots of pizza).

Yes, that's an anecdote, but it's an exception that proves the rule: you don't need supplements or shakes to gain weight. But I do now believe that eating whey protein is a good way to increase the amount of protein you're getting each day (if that's what you think you need to do). My advice: Leave the rest of the supplements behind and save your money.

Not really solid advise. The OP is trying to gain muscle mass... he needs to be precise with diet. Whey protein is great for 45 min absorption pre workout. For sustained muscle growth, a blend protein of casein, egg, whey and solid foods is necessary for longer absorption rate... in particular during anabolic rest such as sleep.

Recommending "anything works" for a weight training regimen is absurd. Anything doesn't work... unless no results and frustration is
working" to you. The OP needs to set goals and devise a realistic weight lifting/cardio/diet program and time frame to achieve set goals.