Top 10 Muscle Building Supplements

Today's workout was pretty good, but first I'd like to talk about the top 10 muscle building supplements I use.

Now remember, I am not recommending any of these.. I'm just stating what I have found works for me.

1. Food. Ok, food is not a supplement, but if I had to choose between buying protein powder or buying chicken or beef... I ALWAYS choose food first. Eating the right muscle building food is the most anabolic thing you can do for your body, naturally ;)
2. Multivitamin. I'm not talking about the cheap brands, I'm talking about a solid multi like "Animal Pak" or a liquid multivitamin, often found in health food stores.
3. Protein Powder. I use 100% Whey Isolate protein for my shakes. I try to get a brand with a minimum amount of carbs in it; that way when I eat low carbs on certain days, it's easy to add in. Optimum Nutrition makes a pretty good protein powder for the price, however I'll usually buy whatever is on sale as long as it meets my needs. Whey isolate is digested pretty fast in your system, so it's great to have immediately after a workout when your body needs it quickly. For days when I do not want the whey to be absorbed too quickly, I simply have some fat with it for a Protein/Fat meal (all natural peanut butter is good) or have some slow digesting carbs with it for a Protein/Carb meal (rolled oats topped with chocolate whey is like dessert!).
4. Green Tea. For optimal health and also burns fat. I use green tea extract (Now Green Tea brand is pretty good) and when I have time I'll make a pot of green tea, chill, and add some Stevia or splenda.
5. Creatine. To each their own. I use Creatine Monohydrate, nothing fancy. I'm not really into BSN's No Xplode or anything like that.
   
6. Branch Chain Amino Acids. I absolutely love this stuff during workouts, especially when dieting. I use Scivation Xtend, green apple flavor. You can get plain BCAA's but they taste absolutely horrible. I like to sip on mine during my workout so taste is important to me. You could always add Crystal Lite to plain BCAA's but I find Xtend is a pretty good deal. Xtend also contains Glutamine and Citrulline Malate in it.
   
7. Extra Vitamin C, Vitamin E, Vitamin D. C and E are really good anti-oxidants and I usually take in around 3 grams of vitamin C and 400IU of Vitamin E a day. Some may think this is kind of high, but it works for me. Only use what you are comfortable with though... best to check with your doctor or pharmacist if you're not sure. I also supplement with 2g of vitamin D along with some Calcium-Magnesium (Now Cal-Mag capsules is what I use). I don't drink milk so the cal-mag really is a crucial supplement for me.
8. Fish Oil. I like to use 100% Wild Salmon Oil to get my omega-3 fatty acids. I don't eat 3-4 lbs of fish per week, so this supplement is also a must for me (and a great fat burner).
9. Cissus. With the type of heavy training I do (as well as the unfortunate occasional injury) I find Cissus to be the best supplement for joint health. I use the Primaforce Cissus brand.
10. Coenzyme Q10. If I couldn't afford it I'd probably try to get it anyways, as it is great for overall health and a healthy heart. I use NOW CoQ10.
    

So there you have it. My top 10 muscle building supplements list.


Tonight's workout:

Week 3 - Friday - Workout 2A

Note: LL =Last Time, TT =This Time, RP=Rest Pause, SS= Straight Sets


Chest Exercise
Incline Barbell Bench Presses - New
LT Life-fitness Chest Press - 220lbs x 10 +5+4= 19RP
TT 190lbs X 10+ 5+ 4= 19RP
It's kind of funny, I heal up one injury only to start another. Last year it was my left shoulder and I couldn't incline bench press (free weight) for over a year. I decided to try them today, as I was tired of the life fitness flat press (been in my workout rotation for a long time). Low and behold... not a problem. I even surprised myself with getting 190x19RP!


Shoulder Exercise
Standing Military Barbell Presses
LT 115lbs X 9 +5 +4 = 18RP
TT 125lbs x 8+ 4 +4 = 16RP
Whew boy, these were another tough free weight exercise to do right after incline BB... but I was pleased with the weight increase.


Tricep Exercise
Smith Machine Close Grip Bench Press
LT 185lbs X 8+6+5= 19RP
TT 225lbs x 7+4+4 = 15RP
40lb increase! Yeah baby!! Lost a few reps but the jump in weight is what's most important as long as I'm in my intended rep range.


Back Width Exercise
Shoulder Width Lat Pressdowns - New
LT Hammer Strength MTS High Row - 170lbsX12+8+6 = 26RP
TT 75lbs X 10+7+6 = 23RP
Again, decided to try to keep all pulling movements out of my workouts for a while. I can't keep doing Dumbbell pullovers (which I've done for back width for the past 2 workouts), so I thought I try these standing in the lat pull down machine. Nice lat stretch too.


Back Thickness Exercise
N/A
LT Hammer Strength MTS Low Row Machine - TT 220lbsX 6SS + 160x 12 SS
TT N/A
My back thickness workout (lower back exercise ) is just not going to happen for a while.

Was pleased for the most part with the increases, however my forearm injury seems to be lagging. I think I'm going to look into seeing a massage therapist. I'm also going to up my dosage of Cissus to see if that helps. Probably why I thought of doing my top 10 muscle building supplements list in the first place.