I have been training at a gym for some time I would like to gain body mass – how should I exercise and how to use optimally supplements like: creatine, amino anabol, carbo-protein and glutamine?

Having analysed your question I have to emphasise the fact that the most important factor influencing increase of the body mass is well planned training. I do not only mean one training stage but the whole cycle lasting e.g. 6 months. (contrary to popular opinions that mass increase is 70% of diet and 30% of training – I would like to emphasise that in sport the most important is training as it stimulates adaptation processes of the organism which constitute anabolic processes). During the cycle mentioned above you should improve muscular endurance (to certain extent) and strength to begin the main training stage focused on intensification of catabolism of proteins which will be built up in excess constituting increase of the muscle volume – which is the appropriate mass increase training. The appropriate level of strength and endurance parameters constitutes a base for designing an appropriate mass training.

This appropriate mass training should involve many factors such as: body built type, time limits, posture (if there are some disproportions in the posture they have to be taken into consideration), training so far, past injuries, regeneration time etc. From the point of view of the training design it has to consist of top training loads interchangeable with periods with lighter loads. Training designed in this way gives optimal results in 100%. Optimal which means available within the time period that is safest. The above approach is a complex one which is applied in professional training design. Once you plan your training cycle you can decide on your supplementation and diet which will complete your training sessions.

In case of supplements you are writing about everything depends on both money available and proficiency as initially there is no need for rich supplementation and manufacturers of supplements very often suggest larger initial amounts than needed. Beginning from rich supplementation results in a very quick adaptation of the organism to a given supplement which in turn results in the increase of amounts. The next issue that you need to take into consideration is the inter changeability of the supplements. The most important in building the body mass are:

• carbohydrate protein e.g Gain Bolic, Hard Mass Treck
• anticatabolic - it can be glutamine (if it is difficult to keep the required amount of amino-acids)
• appropriate diet providing positive energetic balance

in the peak training periods I would add e.g. Nitro Bolon – Treck and carbohydrate supplement of Carbo type to balance hypoglycaemia after training.

I would leave creatine for the stage of mass built during which strength is also built as creatine increasing phosphocreatine catabolism has stronger effect on processes occurring at maximum intensities (maximum at short time periods) and its anabolic effect in case of mass focused training is weaker. I would also introduce creatine at some stage of supercompensation training to diversify supplements and improve strength.

Generally speaking, you can use a number of supplements but you have to remember that most of these substances are synthesised in our organism under the influence of training that is why I would limit it to the well balanced diet and supplements like some nutrient and anticatabolic and periodically supplements like creatine or nitro bolon.

Orma