Renegade

So I don't have a big frame or anything, I'm just a normal guy trying to put on some muscle. I've hit the gym 3 times a week for the past 4 months and I have noticed increased muscle mass, but I feel like I am starting to top out in muscle mass even though I try and increase the amount of weight I do each time. After I exercise I also eat something with protein.

If I start buying Whey protein and having a protein shake after each workout will that actually make an impact?

Mr. Maker

iTrader: (4)

http://www.wheyproteinking.com/impor...ein-facts.html

SharksBreath

iTrader: (33)

i always eat a shake after i lift. i have one at 3pm, apple at 5pm, gym at 5:30, and a shake right after i leave the gym. just premeausre them in ziplocks and it's cake.

justnspace

iTrader: (1)

Whey protein increased my dick size

TS_eXpeed

Rapture

I've read that Casein protein is actually the best protein overall for you. Whey absorbs faster, but Casein absorbs at the rate your body needs/uses it.

At least that's what I read....

hornyleprechaun

Whey = post workout
Casein = before bed

OP Get Optimum Nutrition Double Rich Chocolate.. mix it with 8oz fat free milk and it tastes

justnspace

iTrader: (1)

correct. one is a fast acting protein and the other is a slower digesting protein.

Flipster23

iTrader: (15)

I do a pre workout drink around 4:30 go to the gym at 5:30 - 6 protien shake right after

Flipster23

iTrader: (15)

no I'll leave it alone I was going to say something but I might get in trouble

Renegade

All I was asking is if Whey protein actually makes a signficant impact on muslce growth vs coming home and eating let's say 2 chicken breasts. Not when everyone decides to take thier shake or what kind

justnspace

iTrader: (1)

^shame on you.
can you not infer?
do you not have any critical thinking skills?

ideally, you're supposed to eat 1gram of protein per body weight.
Ideally, you're supposed to get all of your nutrients through natural food.
realistically, its pretty hard to get all of your protein needs because of busy lifestyles, time constraints, etc.
so you substitute real food for a protein supplement.
cuz thats all it is. a supplement.

can you use your critical thinking skills to answer your question from my answer?

Flipster23

iTrader: (15)

check the nutrition facts then u will find out...

Renegade

Of course I know protein helps build muscle, but no one really has spoken about the difference between taking a whey protein shake and if I have the adequate amount of protein necessary a day (i eat a ton of protein daily and after my workout)....my question was does "whey" protein have a signficant effect greater than eating the required amount of protein a day from foods.

justnspace

iTrader: (1)

it does not. if you're not eating the required amount of protein through real food EVERYDAY, then you can supplement.

a supplement is a supplement is a supplement.

real food is best.

also, you can experiment.
1 month add a supplement, and see what changes it made in your body.
the next month, dont use any.

after a couple of months of working hard, you'll see what works for you.

Renegade

Thanks. Any suggestions possibly how to increase muscle mass after my plateau. I was doing 8-10 reps 1st set, 6-8 second and 4-6 third....should I increase weight even more and do 7, 6, 4 or something like that?

justnspace

iTrader: (1)

^what exercise?
how much are you eating?

your body gets used to exercises, change the intensity and or reps and you'll get results.

justnspace

iTrader: (1)

if you want to increase muscle mass, do not waste your time in the gym doing isolated lifts

do compound lifts that involve the larger muscles. back, chest and legs.
- Dead lifts
- Squats
- Romainan Dead lift
- clean and presses
- clean and sweeps
- bench
- bentover rows
- etc.

swoosh

iTrader: (5)

I think to increase muscle mass you gotta go with muscle confusion....even if you eat 2grams of protein/pound of your body weight but do the same damn exercise....you wont notice shit....

If your a hard gainer then take 2 grams of protein/pound of your body weight....and around the same amount of carbs....but you are wanting lean muscle...try to avoid carbs....get on a high protein/low carb diet....fat intake is ok....

About different kinds of proteins....

Isolate: Quick Digesting (30 minutes-1 hour)
Concentrate Digest in 1-2 hours
Egg/Soy Protein Digest in 2-4 hours
Casein Digest in 4-8 hours

You also have to make sure your taking ample protein while working out....take a preworkout 30 minutes before you workout....take a during workout (10-12 grams of protein) during workout....and take a post workout within 30 minutes of your workout....

Also dont hit the gym for 2 hours....the best workout will be 45 minutes to 1hour 15 (maxxxx)

Before hitting the bed intake 30-40 grams of casein protein...

Right when you wake up take 30-40 grams of Isolate....This avoids muscle catabolism....

I have seen people intake a protein shake with 100grams of protein after working out....WASTE !!! your body can digest only 40-50 grams of protein every hour so instead of taking a huge shake....split it up into 2-3 shakes and take it....

3 hours after you work out your body really needs that protein....so intake a small shake 30-40 grams every hour....or take 2 shakes and eat some complete protein food...tofu/chicken/tilapia/etc

Eat all day long....every 2 hours....intake small quantities and eat....DONT EAT TILL YOUR FULL....EAT TILL YOUR NOT HUNGRY ANYMORE....

Every 2 months switch your workout completely....every 2 workout sessions do something different....instead of doing standing arm curls, sit down and do the same....or use a barbell...something different....

PM me after 3-4 months

DeathMetal

iTrader: (2)

It does not...to an extent. Whey protein is ideally confined to use at a few points in time throughout the day, namely before an after workout. Why Because a WPI is going to have a higher biovailability than food and the body requires immediate replenishment of glucose stores and protein in order to mitigate cortisol spikes and other catabolic conditions.

I eat 250 - 300g of protein daily, and getting the majority of it from food is a non-issue for me...and I wouldn't ever consider NOT taking a protein shake before and after working out.

nbennettksu

iTrader: (2)

up it to 4 times a week, drink a protein shake between breakfast and lunch, and between lunch and dinner.. you will see a healthy increase in mass rather than your 3x per week

ASASN21

Not really much else to say, all these guys pretty much hit it on the head for you.

All I can add concerning your work outs, if you're strictly trying to build MASS, then I would most certainly be lifting 5 days a week, and (after your warm-ups of course) only be doing 4-6 reps max of much heavier weight. You will see much better gains "powerlifting" as opposed to 8-10 rep lifting.

And just to reiterate what the other guys have basically said... DIET DIET DIET. If you're not eating/supplementing correctly then you won't be seeing any major gains.

DeathMetal

iTrader: (2)

I gotta disagree with you here. Bulking should be breaking down the muscle fibers much greater than what is provided when lifting for a cut. The larger period of downtime provide ample opportunity to maintain the caloric excess vital to any successful bulk whereas a cutting cycle would require a deficit, and is more readily realized through a higher volume of workouts.

Just my $0.02, but I'm 4-5x weekly on a cut, 3x weekly on a bulk.

swoosh

iTrader: (5)

well said there DeathMetal...

if you are wanting to cut 5x a week....do 10-12 reps....rest 30 seconds max per set...and 1-2 minutes between exercises....

if you are wanting bulk 4x (the reason i say 4 is coz Chest-biceps/Shoulder-Forearms/Back-Triceps/Legs...hit everything once a week....do 4-6 reps....rest 1 minute between sets....2-3 minutes between exercises....

OperationDarkie

iTrader: (1)

Yeah if anything you should be doing some max lifts with 1 day recoveries in between them, sounds to me like all you are doing is toning up because you are doing the same routine, you need to incorporate some heavy lifting to get bulk.

Like Death said