I need a supplement which would aid me in body building.
I perform heavy exercises at gym centered around chest and biceps.
Which supplement is the best for me?

This is a very general question and in attempt to give you the best possible advice I can, I would like to learn a bit more about your bodybuilding routine.

A well-designed bodybuilding program includes ALL bodyparts (not just chest and biceps - what we tend to endorse as the "beach body" workout). Now, I don't ridicule because you could certainly be left with the non-coveted "stick-legs" appearance, BUT there are many hormonal reasons as to why you would want to include your whole body; namely Growth Hormone (GH), thyroidal hormones (T3 and T4) and Testosterone if your male which will all be pertinent to your body composition plight.

This is why a prototypical bodybuilding regime is oftentimes centered on:

"The Big 3"

[1] Squat
[2] Bench Press
[3] Deadlift

Because these are compound lifts that incorporate the most bang for your buck (in other words, the most hormonal output PLUS the greatest amount of muscles trained in one session).

This is sometimes stretched to include:

"The Extended 5"

[1] Squat
[2] Bench Press
[3] Deadlift
[4] Rows
[5] Dips

For even more generalized hormonal modulation and muscle group offering. Pull-ups usually get snubbed here as they too are an intricate exercise to include (and no, pulldowns on a machine are NOT the same thing).

I would first make certain this is in order alongside an appropriate diet before the addition of supplements comes to mind. Do you mind me asking what your diet features?


I await your response...

D_

Nitin, asking this kind of question to fitness experts will always result in a few of the same answers.

They'll often tell you to take creatine supplements and add high protein to your diet daily. The creatine is the staple for body building supplements.

Others include glutamine,HGH,Protein bars,amino acids and BCAA's and of course ,our good friend for muscle building , nitric oxide.

I use a combination of 160grams of protein daily(1gram for each pound of body weight) and 1 hour before hitting the gym,I take my creatine mix...It tastes like crap, but I push a lot more in the gym when I get there.

Afterwards a great amino acid protein shake to help the muscles recover and I'm set. The other ingredients that's known for building muscle...Never really tried them,s o not sure