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Do Muscle Building Supplements Actually Work?

supoAny of you who have been visiting this site, and paying attention, knows that we highly recommend for EVERY man to lift weights, build muscle, lose fat and become a physically strong man, in addition to becoming mentally strong. 

Consistently training with weights, performing cardio and eating a nutritious, high protein diet, is an investment in your life. In fact, in my opinion, investing in your health and fitness is the MOST important investment a man can make in his self. 

When you start to see your body transform, as your muscles grow and the fat goes, your confidence will DRASTICALLY increase. This increase in confidence will carry over into all areas of your life. 

Malcolm tells you guys, cover your fundamentals, and for good reason. Building your body is a CRUCIAL fundamental that you need to take seriously and put some time and effort in to. 

Women absolutely love a man with broad shoulders, a thick, muscular chest, huge arms and a ripped six pack of abs.

Say you’re at the beach or a pool party and there is a group of beautiful women all hanging out in their skimpy little bikinis. Think about the rush of confidence you’ll feel when you pull your shirt off in front of those sexy women and display a big, powerful and muscular body. 

I can virtually guarantee there will be AT LEAST one beautiful woman in the group that will be ready, willing and eager to fuck your brains out, quickly, just from looking at you, before you’ve said a word or used a lame ass pick up line. Seriously…think about it.

It IS possible to build this kind of body and experience these types of results with hard work and dedication. Having said this, the INTELLIGENT and proper use of supplements can help you get there faster. 

What do I mean by “intelligent and proper use”? 

Well, let’s delve into that further.

The good news is there absolutely IS supplement companies who sell quality supplements that will help you build lean muscle mass, gain strength, burn body fat and enhance your health. 

They are out there. However, there is also a plethora of supplement companies who sell the equivalent of monkey piss, or for your convenience, powdered monkey piss, to unfortunate, unsuspecting customers. These supplement companies really piss me off because they give the entire supplement industry a “black eye”.

Let me ask you this, how many of you have read a bodybuilding magazine, saw an ad for the “latest and greatest” supplement (including the before and after of some dude that went from soft and flabby to huge, jacked and ripped in a month) and then ran out and bought the product? 

You tell yourself that now you have the edge and that this time you’re gonna get fucking big. You bust your ass in the gym for several months but continue to look exactly the same. Eventually you say screw it and give up on the supplement or, even worse, you give up on training all together. 

Don’t be this guy! 

This type of guy is these supplement companies best customer. They employ marketing teams who use strategies specifically aimed to target you. They know every guy who puts time and effort into the gym wants to build muscle and/or burn fat as fast as humanly possible. 

So, guess what they do?  

They push your buttons. They give you pictures to view of “real life” people who have experienced amazing results using their product. They provide you with loads of “scientific” explanations, results of clinical trials and how their product will effectively target sarcoplasmic hypertrophicsuperaccelartedgrowth-like factors…. 

What the fuck? 

They make you believe their product will help you gain 20 lbs. of muscle in a month while simultaneously carving out a ripped six pack of abs. Guys, there is not a legal supplement on the market that will do this. Results like this could possibly come from D-bol, but even then, it’s unlikely. Plus steroids are a bad idea for MANY reasons and I certainly will cover that at another time.

Gentlemen, the point is, if it sounds too good to be true then it IS too good to be true…but only 100% of the time. My advice is, when you see a supplement company that makes these types of outrageous claims, do NOT waste your hard earned money on their bull shit. Stop being a victim of their slick marketing campaigns. Use the common sense that God gave you.

Now, on to what DOES work. I’ve found that when it comes to weight training, supplements and life in general, the BASICS really are best. Malcolm often tells you guys to train with free weights (instead of some silly ass machine meant for 60 year old women), use the basic exercises and lift heavy. 

He’s absolutely correct, in my humble opinion. I’ve managed to build a strong, muscular body doing exactly that. The same is true when it comes to supplements. The basics are best.

So, the following is my suggestions on the supplements that will help you build muscle, lose fat and achieve your bodybuilding goals:

Important Note: They are called supplements for a reason. They are meant to supplement your diet. You MUST eat a nutritious diet including plenty of protein, complex carbohydrates and good, essential fats. Supplements are intended to “fill in the gaps” of your diet.

Protein Powder: A good, quality protein powder will help you meet your daily protein requirements. Although it is possible, it is VERY difficult to meet your protein (and all nutritional) requirements with whole food alone.

Nutritionist and top physique athletes recommend consuming daily anywhere from 1 to 1.8 grams of protein per pound of body weight, for individuals engaging in strenuous exercise such as weight lifting. 

Whey protein is absolutely the king of protein powders. However, there are some available that have a Whey and Casein blend. 

The Whey and Casein blend is great because you get the fast release of Whey (which you need immediately after weight training) along with the slower, sustained release of Casein which feeds your muscles over an extended period of time, such as before bed. 

Just be sure to use a QUALITY protein supplement from a reputable brand. Just because you can buy protein powder from Walmart for next to nothing, doesn’t mean you should waste your money on it. 

Also, unless you are very lean and/or a hard gainer, I personally would recommend staying away from the “Weight Gainers” that include a 150 grams of carbs, 30 grams of fat and a boatload of sugar along with only 25 grams of protein.

Creatine Monohydrate: I don’t care if you use the newest forms with the advanced delivery systems or just plain old fashioned Creatine Monohydrate, the stuff works! 

Most guys, providing they’re busting their ass in the gym and eating enough, should see a noticeable increase in muscle mass and strength within a month.

It’s highly recommended to load up on creatine, using about 20 grams a day, for the first five days and then maintain the dosage at anywhere from 2 to 5 grams a day.

Glutamine: Glutamine is a form of an amino acid which protects muscles from free radical damage and helps preserve lean muscle mass during dieting and calorie restriction. 

Glutamine is available in capsules and, like creatine, it also comes in powdered form. 

Aside from supplementation, cottage cheese contains very high amounts of glutamine in addition to being rich in protein.

Caffeine: Whether you consume caffeine along with other ingredients commonly found in pre-workout formulas (guarana, ephedra, nitric oxide) or in a good old fashioned cup of coffee, caffeine can be a bodybuilders best friend.

It gives you a nice boost of energy before a workout. Just be careful not to over-do it with caffeine, especially late in the day, as quality sleep is also VERY important to your health and fitness.

EFA’s (Essential Fatty Acids): Fats have gotten a bad rep and most people shy away from them in an attempt to cut body fat and become more muscular. 

The reality is you need to stay away from consuming too many Saturated fats. However, even saturated fats have their place in a sound diet plan, as they help optimize hormonal production, specifically testosterone and HGH. 

The majority of the time, you need to emphasize the intake of EFA’s. I highly recommend supplementing with Fish Oil caps and/or cooking with extra virgin olive oil, coconut oil or flaxseed oil. 

In order to get an optimal amount of EFA’s you should also attempt to consume fish, such as Tuna and Salmon, at least a couple of times a week. Avocados and almonds/almond butter are also excellent sources of “good” fats.

Multivitamin/multimineral: Although these are commonly overlooked by many trainee’s, because they’re not as glamorous as creatine or testosterone boosting supplements, it is very wise and necessary to supplement with a good multivitamin that also contains minerals. 

Don’t be an idiot. Cover your bases. Besides, a person that engages in regular strenuous exercise, such as weight training, has an even higher demand for vitamins than sedentary individuals.

The fact is there are some reputable supplement companies who produce quality supplements. I personally use supplements from only ONE supplement line. The company has been around since the late sixties and they don’t spend ridiculous amounts of money on advertising, because they don’t HAVE to. 

Their quality has been proven time and time again and word of mouth, by REAL, competitive, NATURAL bodybuilders, is all the advertisement they need. They put their money towards developing outstanding products and/or making supplements that are already great, even better. 

If you’d like to know exactly what brand this is, please feel free to give me a shout on the Forum, where I go by the name of The Wheel One.

Don’t get me wrong, there are some other great supplement companies as well and I’d be happy to share with you what I feel are the best ones.

Just remember…..  If it sounds too good to be true, it probably IS. The basics are always best. 

And last but not least, don’t count on supplements ALONE to build the body you want. Use them in ADDITION to an excellent (basic) training program, like the one’s Malcolm recommends on this site and in my book, and a high quality diet. 

Be consistent, stay motivated, set goals and work your ass off towards achieving them! 

In time, you’ll be able to peel your shirt off in front of that group of women and know, without a doubt, that they like what they see.

– Michael Wheeler

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