Do you have to take Protein Shakes to build up size and muscle?

Question

I have just started a spilt routine today. Involves chest and triceps, rest day, back and biceps, rest day, then legs and shoulders. However I am wondering if I require to take supplements to increase my size and strength. I usually do about 3 sets of 8-12, do you think that this is a good set/reps or should I decrease the reps and increase the sets? I want to bulk out a bit first. Aiming to be about 175 pounds. right now I am 160 and 6 feet tall, 20 years old.

Cheers guys

Answer 1

To bulk up increase your sets to 4-6, reps -15-4

Do do not have to take supplements to increase your size, if you est right

To bulk, consume 2-2.5grammes of protein per Kg (2.2Lbs) that you weigh per day

example 2grammes /your weight - 145Gr of protein per day

example 2.5grammes /your weight - 182Gr of protein per day



Taking supplements decrease the time it takes to achieve your results

Supplements to consider for bulking

BSN Cell Mass - creatine

BSN True Mass - weight gainer

BSn Synthia 6 - 6 in 1 protein

Taking the above mentioned stack, you should achieve your goal in 4-6 weeks

not taking the supplements, should take 10 - 12 weeks, if you lift hard

Answer 2

You don't "need" it but it does help if you are not getting all the protein you need...



You should definitely do less reps with a higher weight if you want to build up. Right now you are doing what I would call a good all round sports workout (in terms of weights, I don't know how your cardio is) and what you need to do is build up. If you are looking to just pack it on fast then you should be aiming for three or four reps only but you should have the weight high enough that you struggle to make those three reps. If you can make five, then you need a higher weight again. That will build the muscle faster, but it won't do you much good in terms of looking toned or 'cut', having said that you don't weigh a lot at the moment so I don't imagine you are going to end up looking too bulky by the time you reach 175 lbs. Try to eat a balanced diet that includes all your fruit and veg, a lot in terms of potato (which is a better complex carb source than bread) and of course lots of lean meat. I am not going to say that you need protein shakes, because you are not trying to gain a massive amount of weight but as long as your diet offers a good amount of lean meats and other protein sources (like baked beans, nuts etc) then you don't need shakes. Having said that when I was 21 I used creatine mono-hydrate and whey protein as a supplement to my diet and the difference was noticeable. Like I say, you don't need it but it can help.

Answer 3

You don`t HAVE to take supplements,and great results have been achieved by many without them.They are however a convenient and,after a workout,effective way of getting the amino acids to your muscles quickly.Aim for 1 gram per pound of bodyweight,spread throughout the day in 4-6 meals.Your sets and reps are ok for the beginning but if you really want to pack on size,i`d be looking at 2 sets of 4-8 reps,depending on the body part in question.

Answer 4

Hey thats a pretty good routine you have set up. 3 x 8-12 is a good standard to start out on. Once you get a feel for the weights you can move up the weight and lower the reps to 5-8.



Check out anabolicminds.com or bodybuilding.com. they have a lot of articles on things to consider when you set up your routine.



And they will all tell you protein is a must when you are bulking. nutraplanet.com probably has the best deal on protein at the moment with their own brand "Nutrapro". Ive never tried it, but a lot of people seem to like it.

Answer 5

Build Ripped Muscle Fast

Answer 6

You don't really need supplements to gain muscle, people just use them because they contain a significant amount of protein without excess calories or fat. You can get the same amount of protein from foods that you could get from supplements. As a general rule, you should ingest 1 gram of protein for every pound of body weight that you would like to be. So, if your goal is to be 175 lbs, eat at least 175 grams of protein per day. Try to spread this out evenly over at least 6 meals so that you are constantly feeding your muscles protein throughout the day. After a few hours, your muscles will enter a catabolic (muscle degrading) state and you should eat some more protein. A meal every 3 hours is a good rule of thumb for meal frequency. Make sure you eat some protein before you go to sleep also, as your body will be without a meal for 8 hours or so until breakfast.

Answer 7

your set/reps sound good for hypertrophy. A more strength focused setup would be closer to 5X5 or even 3X5.



You don't need protein _shakes_ but you need protein, and a net caloric surplus to put on size. There is also a window post workout where your uptake of protein is especially good. (Whey) Protein shakes are fast absorbing and quite easy to consume in that window.



Generally, I prefer real food sources of nutrition. Drink a lot of whole milk, eat plenty of lean meat. If a protein shake post workout is good for you, go for it. Don't break the bank, you just need some whey protein. Don't get sucked into some super fantastic mix that charges double for a bunch of supplements that probably do nothing in the volumes they are provided.

Answer 8

You don't have to drink Protein Shakes to build muscle. However, your weight of 160 for a 6 foot tall person is pretty lean, so it would definately help to drink the shakes.

Answer 9

You should definitely be supplementing with some protein shakes in addition to your diet. You are quite lean and probably could use a tad more protein.

Answer 10

I find this one has worked very well for me. I highly recommend it.

Answer 11

no, but it's very convenient and helps in that way

Answer 12

You do not have to, but it is more effective.