You NEED Supplements to Build Muscle!
video description
Date: 2023-01-16
Related videos
Comments and reviews: 15
Jonathan
Supplements? Yes. My stack/nutrition protocol: (2) 2g Creatine HCl, 5g Creatine monohydrate, (2) 20g collagen, 1. 5g taurine, (2) doses 600mg (each) Tongat ali/Fadogia agrestis, 25mg DHEA, 6mg boron, and twice a week I take 11mcg zinc picolinate, 400mg magnesium glycinate (spread over the day, and every day/other day 500mg ashwaganda (depending on stress levels, and (3) 30mL servings of apple cider vinegar morning, afternoon, and night, depending on carbs. This is in addition to intermittent fasting and a low carb (berries, milk sugar, veggie/greens (broccoli, spinach, kale, Brussels sprouts, etc) rich diet with raw (mornings) and cooked egg (usu. 6 per day, 3 servings of milk per day all as part of a great paleo diet. Most importantly, (3) 1 gram of fish oil for Omega-3s, (2) tbsp MCT oil, no f cking grains, go at least 12 hours between dinner/breakfast, and eat your protein first. Ghost Greens/Legend pre-workout and whey isolate depending on workout intensity. 37M, 5 10, 190lbs with no gut. I m running when I m not strength training (rotate every other day. I also make trail mix with 1/3 cup (each) walnuts, pumpkin seeds (shelled, roasted or raw, almonds, and unsweetened dried blueberries, unsweetened chocolate chips, and erythrytol as an end of the day reward/replenishing. And this is how I m healthier, feeling better than when I was on TRT for years.
reply
Supplements? Yes. My stack/nutrition protocol: (2) 2g Creatine HCl, 5g Creatine monohydrate, (2) 20g collagen, 1. 5g taurine, (2) doses 600mg (each) Tongat ali/Fadogia agrestis, 25mg DHEA, 6mg boron, and twice a week I take 11mcg zinc picolinate, 400mg magnesium glycinate (spread over the day, and every day/other day 500mg ashwaganda (depending on stress levels, and (3) 30mL servings of apple cider vinegar morning, afternoon, and night, depending on carbs. This is in addition to intermittent fasting and a low carb (berries, milk sugar, veggie/greens (broccoli, spinach, kale, Brussels sprouts, etc) rich diet with raw (mornings) and cooked egg (usu. 6 per day, 3 servings of milk per day all as part of a great paleo diet. Most importantly, (3) 1 gram of fish oil for Omega-3s, (2) tbsp MCT oil, no f cking grains, go at least 12 hours between dinner/breakfast, and eat your protein first. Ghost Greens/Legend pre-workout and whey isolate depending on workout intensity. 37M, 5 10, 190lbs with no gut. I m running when I m not strength training (rotate every other day. I also make trail mix with 1/3 cup (each) walnuts, pumpkin seeds (shelled, roasted or raw, almonds, and unsweetened dried blueberries, unsweetened chocolate chips, and erythrytol as an end of the day reward/replenishing. And this is how I m healthier, feeling better than when I was on TRT for years.
reply
Rick
I've talked to my doctor for years about my physical condition. I'm a truck driver that spends to 2-8 weeks on the road at a time. My doctor is a fan of resistance exercise for weight loss and I have in fact lost about 60 lb over a year. I do it primarily with tubes, bands and some dumbbells. In good weather I will get out and walk or jog. But the key is it's got to be with the truck. I rely on your videos for advice and for a good idea of what the form looks like. But one thing my doctor is adamant about he does not want me taking supplements. I do use commercially available vegetarian style protein to make protein shakes put aside from that I don't use supplements.
And I got to agree with you the commitment must come first and that has been a struggle. But I'm doing a push, pull, legs split and I'm doing about five days a week in the cab.
It's about commitment and consistency and healthy eating choices
reply
I've talked to my doctor for years about my physical condition. I'm a truck driver that spends to 2-8 weeks on the road at a time. My doctor is a fan of resistance exercise for weight loss and I have in fact lost about 60 lb over a year. I do it primarily with tubes, bands and some dumbbells. In good weather I will get out and walk or jog. But the key is it's got to be with the truck. I rely on your videos for advice and for a good idea of what the form looks like. But one thing my doctor is adamant about he does not want me taking supplements. I do use commercially available vegetarian style protein to make protein shakes put aside from that I don't use supplements.
And I got to agree with you the commitment must come first and that has been a struggle. But I'm doing a push, pull, legs split and I'm doing about five days a week in the cab.
It's about commitment and consistency and healthy eating choices
reply
Neil
You all don t know me, but if you did n you didn t know anyone else that is jacked as hell. you d at least know 1 person. Vitamins, fish oil, n the occasional protein bar. Also, I m not gobbling down a ton of protein. I have trained a zillion years and NEVER EVER took an extended break my whole life.
Ok. Maybe not jacked as hell but pretty jacked n accused of taking juice my whole life. You just gotta make your workouts count and eat good, but it doesn t have to be crazy.
I d add this caveat though. I do believe if I did increase my protein considerably I d probably be jacked as hell for a natural lifter. I just don t feel it s healthy for me though so I don t.
I d also add this for anyone that cares what someone with YEARS of experience training has to say. Time under tension lifting has made a big difference in my arms. I never used to train that way and my biceps definitely lagged behind.
reply
You all don t know me, but if you did n you didn t know anyone else that is jacked as hell. you d at least know 1 person. Vitamins, fish oil, n the occasional protein bar. Also, I m not gobbling down a ton of protein. I have trained a zillion years and NEVER EVER took an extended break my whole life.
Ok. Maybe not jacked as hell but pretty jacked n accused of taking juice my whole life. You just gotta make your workouts count and eat good, but it doesn t have to be crazy.
I d add this caveat though. I do believe if I did increase my protein considerably I d probably be jacked as hell for a natural lifter. I just don t feel it s healthy for me though so I don t.
I d also add this for anyone that cares what someone with YEARS of experience training has to say. Time under tension lifting has made a big difference in my arms. I never used to train that way and my biceps definitely lagged behind.
reply
igorson
Hi Jeff and Jesse. I'm a skinny but good looking 165 pounds 16yo guy with 7 months experience in the gym. (6 months powerbuilding/powerlifting and recently into bodybuilding. In the start of my journey with gym, I thought that I need to take a lot ot very different supplements to see any results. I was doing very deep and useless researches about supplements. After 3 months of my journey I finally bought my first creatine package. I was very hyped about thinking how will I look and obviously I saw some results: water retention, +3 pounds of weight and some strenght gains. Today I bought package of citrulline because I changed my routine to hypertrophy focused. However I think that most supplements are overrated. Now I want to focus more on my protein and vitamin intake. I wish I did it before. No supplements can replace good nutrition. Thanks Jeff for your support and knowledge you give to us
reply
Hi Jeff and Jesse. I'm a skinny but good looking 165 pounds 16yo guy with 7 months experience in the gym. (6 months powerbuilding/powerlifting and recently into bodybuilding. In the start of my journey with gym, I thought that I need to take a lot ot very different supplements to see any results. I was doing very deep and useless researches about supplements. After 3 months of my journey I finally bought my first creatine package. I was very hyped about thinking how will I look and obviously I saw some results: water retention, +3 pounds of weight and some strenght gains. Today I bought package of citrulline because I changed my routine to hypertrophy focused. However I think that most supplements are overrated. Now I want to focus more on my protein and vitamin intake. I wish I did it before. No supplements can replace good nutrition. Thanks Jeff for your support and knowledge you give to us
reply
Goran
First of all, respect to Jeff. I have been in fitness for a long time as a trainer and later a fitness instructor. Jeff was definitely the biggest influence on me both as a person who trains and as an instructor. Also, with this opinion about supplements, Jeff confirms his commitment to science and, no less important, to a principled and fair approach to all who follow him. The story about supplements is always interesting because the views are very different. In my experience, the most common pitfall is the tendency to use supplements to compensate for low-quality nutrition. Jeff explained the purpose and role of supplements well here and most importantly for me, he didn't take a commercial approach despite making the supplements himself. Thanks Jeff! Be strong.
reply
First of all, respect to Jeff. I have been in fitness for a long time as a trainer and later a fitness instructor. Jeff was definitely the biggest influence on me both as a person who trains and as an instructor. Also, with this opinion about supplements, Jeff confirms his commitment to science and, no less important, to a principled and fair approach to all who follow him. The story about supplements is always interesting because the views are very different. In my experience, the most common pitfall is the tendency to use supplements to compensate for low-quality nutrition. Jeff explained the purpose and role of supplements well here and most importantly for me, he didn't take a commercial approach despite making the supplements himself. Thanks Jeff! Be strong.
reply
Benjamin
When I started working out about six and a half months ago I did it without supplements for the first 3 or 4 months then I started adding some because I became more tired from my 10 hours a day at work coming home late too then sacrifice some sleep and this and that and I thought the supplements would help with that and I think they have special with recovery cuz when you're only getting two hours 3 hours or 4 hours sleep Monday through Thursday or Friday having to go to work the next morning to start at 5 a. m. and be up by 4 I think at that point I need some type of supplements to help with my recovery and all that stuff as best as possible
reply
When I started working out about six and a half months ago I did it without supplements for the first 3 or 4 months then I started adding some because I became more tired from my 10 hours a day at work coming home late too then sacrifice some sleep and this and that and I thought the supplements would help with that and I think they have special with recovery cuz when you're only getting two hours 3 hours or 4 hours sleep Monday through Thursday or Friday having to go to work the next morning to start at 5 a. m. and be up by 4 I think at that point I need some type of supplements to help with my recovery and all that stuff as best as possible
reply
20FreeWill
Creatine and electrolyte blend (if working out fasted), I do like to sip my BCAA blend/creatine while I work out
Also Vitamin D and Zinc
Add some extra eggs to your diet instead of whey, get a very good portion of high quality protein in your main meal and green salad with some added Nuts/avocado where necessary,
Regulate your carbs, lower the better really and try to reduce sugar to a bare minimum (put thought into this)
Then you can also add things like Magnesium or potassium if not enough from your diet, Ginger, Turmeric, Apple Cider vinegar and Lemon, Garlic, pro biotics, oily fish, oysters, liver
reply
Creatine and electrolyte blend (if working out fasted), I do like to sip my BCAA blend/creatine while I work out
Also Vitamin D and Zinc
Add some extra eggs to your diet instead of whey, get a very good portion of high quality protein in your main meal and green salad with some added Nuts/avocado where necessary,
Regulate your carbs, lower the better really and try to reduce sugar to a bare minimum (put thought into this)
Then you can also add things like Magnesium or potassium if not enough from your diet, Ginger, Turmeric, Apple Cider vinegar and Lemon, Garlic, pro biotics, oily fish, oysters, liver
reply
Matthew
I was taking a lot of supplements for years (multi vit, potassium, protein, pre work out, BCA s, vit D, zinc, thermopure, chromium picolinate, especially protein (3 shakes a day) but after seeing spiked enzyme levels in recent blood tests connected to liver damage/disease and suffering with migraines. I have stopped nearly all apart from cod liver oil, milkthistle and creatine. My diet has also changed to focus on more fruit, fibre, vegetables, drink more water and cut out chocolate, crisps, cakes, sweets now my levels have reduced significantly and no more headaches!
reply
I was taking a lot of supplements for years (multi vit, potassium, protein, pre work out, BCA s, vit D, zinc, thermopure, chromium picolinate, especially protein (3 shakes a day) but after seeing spiked enzyme levels in recent blood tests connected to liver damage/disease and suffering with migraines. I have stopped nearly all apart from cod liver oil, milkthistle and creatine. My diet has also changed to focus on more fruit, fibre, vegetables, drink more water and cut out chocolate, crisps, cakes, sweets now my levels have reduced significantly and no more headaches!
reply
jaklumpp
Supplementing protein can make a massive difference if you aren't getting enough from diet. Supplementing creatine makes a modest difference (for most people. Caffeine is great if you're cutting and need the energy, and electrolytes can also be very helpful. In my experience, the other stuff makes no difference. I got sick of paying for expensive pre-workouts about a year ago. I cut them out and started putting 5 g creatine in my protein shakes each day. I noticed no difference in my performance, and my gains continued at the same pace as before.
reply
Supplementing protein can make a massive difference if you aren't getting enough from diet. Supplementing creatine makes a modest difference (for most people. Caffeine is great if you're cutting and need the energy, and electrolytes can also be very helpful. In my experience, the other stuff makes no difference. I got sick of paying for expensive pre-workouts about a year ago. I cut them out and started putting 5 g creatine in my protein shakes each day. I noticed no difference in my performance, and my gains continued at the same pace as before.
reply
Dennis
I totally disagree on the beginning. I would NEVER have built my now bulletproof fitness lifestyle without pre workout holding my hand and creating a pavlovian habit chain that got me into the gym every weekday morning. It took a lot of balls to even get in the gym at first, frankly, balls I didn t have (at the time only had gumption after drinking alcohol. Because my friend showed me preworkout, I was able to get past my self consciousness and get good workouts 5 times a week, until I stopped needing the training wheel around 1. 5 years in.
reply
I totally disagree on the beginning. I would NEVER have built my now bulletproof fitness lifestyle without pre workout holding my hand and creating a pavlovian habit chain that got me into the gym every weekday morning. It took a lot of balls to even get in the gym at first, frankly, balls I didn t have (at the time only had gumption after drinking alcohol. Because my friend showed me preworkout, I was able to get past my self consciousness and get good workouts 5 times a week, until I stopped needing the training wheel around 1. 5 years in.
reply
It's
I tried herbal life once and got me nowhere due to my extreme allergies that I have, I did my own homework and started to make my own meal plans that work for my health problems and took your advice Jeff, if it works, keep doing it and even more, I'm 3 years into my journey and I look fantastic and ppl are coming up to me and asking how do I do it?
I say, don't eat what others tell you to eat, eat what your body accepts you to eat, learn about your own health and go from there, what may work for someone else, may not work for you.
reply
I tried herbal life once and got me nowhere due to my extreme allergies that I have, I did my own homework and started to make my own meal plans that work for my health problems and took your advice Jeff, if it works, keep doing it and even more, I'm 3 years into my journey and I look fantastic and ppl are coming up to me and asking how do I do it?
I say, don't eat what others tell you to eat, eat what your body accepts you to eat, learn about your own health and go from there, what may work for someone else, may not work for you.
reply
Emi
In my periods of taking supplements to my training, I also focus on getting all the other fundamentals in place - Sufficient sleep, water, a balanced diet and then i useually suplement with creatine and whey protein in a single shake once a day. Doesnt really matter what time at day, but usually right after a work out. I do think it provides those extra gains and strenght benefits, but it certainly does not provide the foundation. Thanks Jeff for your valuable guidance and your motivating work out programmes, the're much appriciated.
reply
In my periods of taking supplements to my training, I also focus on getting all the other fundamentals in place - Sufficient sleep, water, a balanced diet and then i useually suplement with creatine and whey protein in a single shake once a day. Doesnt really matter what time at day, but usually right after a work out. I do think it provides those extra gains and strenght benefits, but it certainly does not provide the foundation. Thanks Jeff for your valuable guidance and your motivating work out programmes, the're much appriciated.
reply
sport
supplement to take based on your problem:
sleep:
1. Magnesium
2. Melatonin
inflammation & joint health:
1. Curcumin
2. Fish Oil
Cartilage & Joint pains:
1. Glucosamine
2. Chondroitin
3. Boswelia Extract
4. Type - 2 Collagen
Stress & Hormone:
1. Ashwagandha
I don't recommend using Pre-workout
It only makes you more focused and you can get that from sleeping enough. If you want, take 2 grams of creatine before workout and 3 grams of creatine after workout.
reply
supplement to take based on your problem:
sleep:
1. Magnesium
2. Melatonin
inflammation & joint health:
1. Curcumin
2. Fish Oil
Cartilage & Joint pains:
1. Glucosamine
2. Chondroitin
3. Boswelia Extract
4. Type - 2 Collagen
Stress & Hormone:
1. Ashwagandha
I don't recommend using Pre-workout
It only makes you more focused and you can get that from sleeping enough. If you want, take 2 grams of creatine before workout and 3 grams of creatine after workout.
reply
Devin
Hi Jeff. I completely agree with you.
I just started lifting heavily maybe a year ago and gained roughly 30lbs to around 187lbs. Stayed away from any supplements or vitamins largely because I couldn t afford them. Now, I ve been consistently in the gym and am in a better place financially and just started taking creatine. After one week I see and feel the benefits. Totally agree that had I used this prior and not build the foundation first, I would ve 100% have had a different mindset in the gym
reply
Hi Jeff. I completely agree with you.
I just started lifting heavily maybe a year ago and gained roughly 30lbs to around 187lbs. Stayed away from any supplements or vitamins largely because I couldn t afford them. Now, I ve been consistently in the gym and am in a better place financially and just started taking creatine. After one week I see and feel the benefits. Totally agree that had I used this prior and not build the foundation first, I would ve 100% have had a different mindset in the gym
reply
Anton
We shouldn't rely on supplements to make progress. I personally believe the challenge is to REMOVE dependencies and addictions while growing muscle. I understand the benefits of having big muscles, but the bigger the muscles get the more creatine and whey they will need. As soon as you try to break away from those supps you leave a void in your nutrition of the new body you have built.
I have been training for over 15yrs and am in my best shape at 35yrs old with no supp use.
reply
We shouldn't rely on supplements to make progress. I personally believe the challenge is to REMOVE dependencies and addictions while growing muscle. I understand the benefits of having big muscles, but the bigger the muscles get the more creatine and whey they will need. As soon as you try to break away from those supps you leave a void in your nutrition of the new body you have built.
I have been training for over 15yrs and am in my best shape at 35yrs old with no supp use.
reply
Add a review, comment
Other channel videos
