The Average person needs to take a different approach, one that works on building strength and prevents overtraining and mental exhaustion. One thing you need to understand from the start is that gaining muscle mass takes time allot of time and allot of effort, you won’t pack on 20lb of muscle mass in two weeks and you won’t look like a pro bodybuilder in a few months of training, but if you put in the effort at the gym and train hard while really dialling your diet you’ll see results.

When you start to train with the desire to pack on muscle mass you need to keep a few things in mind:

1. Get Stronger, more strength means more muscle, continually push yourself to lift heavier while maintaining the correct form on all of your lifts, by doing this the body has to build muscle to adapt to the heavier weight.
   
   
   
2. Balance your diet make sure you’re getting enough protein, carbs and good fats in your diet your body will need allot more of these three macro nutrients in order to build quality muscle mass, the aim is to gain weight however with training the weight you gain will be lean muscle with minimal fat.
   
   
   
3. Let your body recover, over training is one of the biggest reasons for not gaining muscle mass as fast as you can, over training your muscles leads to fatigue, injuries, de motivation and can even result in loss of muscle mass, listen to your body if something doesn’t feel right with a part of your body don’t work it! Rest is where muscle is built NOT in the gym.
   

Bearing in mind these three key points supplements are a great way to aid in recovery, help you get that extra energy pre workout to really push yourself and even assist in getting your body all the nutrients it needs through Protein Powders, multivitamins etc. etc. below is a list of the supplements that can really help you pack on some serious muscle mass.

• Protein
• Creatine
• Glutamine
• Multi-Vitamin
• Natural Test Booster
• HMB
• Growth Hormone
• NO (Nitric Oxide)
• Anti-Estrogens
• Protein Bars
• Amino Acids
• Methoxy, Ecdy
• ZMA

 Protein Powders and Bars

Protein is made of amino acids. Amino acids are the basic building blocks of muscle. Therefore, protein is an essential ingredient for muscle building. You can't build muscle without it! You will want to take in about 1-2 grams of protein per pound of bodyweight throughout the day. So an average person who weighs 150 lbs would want to consume between 150 and 300 grams of protein in a day. Protein shakes and bars are convenient and provide high quality protein.

There are several forms of protein including: Whey, Soy, Egg, and Casein. So which kind is best? Well that depends on how and when you want to use them. View our in-depth articles on this subject

Whey - Basically, whey protein is awesome for post-workout supplementation because that's the time when your body needs protein the most, and whey is digested very quickly (about 30 minutes). 

Casein - Casein, on the other hand, is digested very slowly (over 2 - 7 hours). This means it's great to use a protein supplement with casein before bed because the longest time your body goes without protein is during the night while you are sleeping. 

Egg - Egg protein (albumen) digests at a medium pace (1.5-3 hours) so it's a good anytime protein to provide a good sustained release of aminos to the body. 

Soy - Soy protein is the vegetarian's friend because it's one of the only complete protein sources derived from plants. Soy is a good overall protein, although it's not as effective in terms of absorbtion as whey or egg albumen. Additionally, soy has many recognized health benefits for women. 

Blends - Either protein supplements are straight whey, soy, egg, or casein; or they are a combination of any or all of these kinds of proteins. What can a blend of proteins offer that a straight protein cannot? Basically, different rates of digestion. This means you can take a blended protein any time to get quick, medium, and prolonged absorption of protein. ProM3 is one of the best in the blended proteins category.

Low Carb - Of the many protein supplements, the two other main categories are weight gainers and low carb protein shakes and bars. These two are on opposite spectrums of each other. Yep, you guessed it low carb protein shakes are good for those dieting or trying to lose or maintain weight. 

Weight Gainer - Weight gainers are high calorie protein products that are great for people who are looking to bulk up. If you are having trouble gaining weight, taking in extra high quality calories will usually do the trick. 

TOP 5 Selling Protein Powders
Optimum 100% Whey Protein	BUY NOW
BSN Syntha-6	BUY NOW
Optimum 100% Casein Protein	BUY NOW
Gaspari Nutrition MyoFusion	BUY NOW
CytoSport Muscle Milk	BUY NOW
View All Protein Powders on Sport and Suplements - Here

Creatine

Creatine works very well for increasing muscle mass. It is naturally occurring in the body. It's safe and very effective for anybody, especially if you've never used it before. The basics behind it are this: it increases ATP (the main energy source muscles use for explosive power) availability so that you can perform more reps and sets and lift more weight, consequently growing more muscle tissue. Creatine should be cycled. Many have found great results taking it for four weeks, followed by one to two weeks off. There are quite a few different types of creatine which you can view by top sellers. For example, there is pure creatine monohydrate, liquid creatine, micronized creatine and many more.

Okay, so weve established as with most supplements there are a multitude of creatine products available. So what's best? The creatine supplements with built in dextrose, aminos and other goodies are probably the best, but cost-effectively a good micronized creatine taken with grape juice wouldn't be a bad choice. Take creatine post-workout.

Top Selling Creatine Products
USPlabs Jack3d	BUY NOW
Con-Cret Creatine Monohydrate	BUY NOW
Prolab Creatine Monohydrate 300g + 300g	BUY NOW
BSN Cell Mass	BUY NOW
View All Available Creatine Products - Here

Glutamine

L-Glutamine is the most abundant amino acid found in muscle tissue. It helps prevent muscle wasting and improves recovery. The better and quicker you recovery, the sooner and harder you can hit it in the gym! Glutamine is a great supplement and is safe to take continuously all year round.

You should avoid taking glutamine at the same time as creatine as they compete for the same receptors, take glutamie post workout and creatine pre workout to get the most out of these two supplements when used together.

Top Selling Glutamine Products
Optimum Nutrition Glutamine 1000mg 240 caps	BUY NOW
Prolab L-Glutamine 300g + 100g free	BUY NOW
CNP Pro Glutamine 500g	BUY NOW
View All In This Category - Here

Multivitamins

You can't forget about this! It seems so basic and simple, but it's very important! If you are deficient in even one vitamin or mineral, your gains can really be hampered. A good multi-vitamin is a must for the best gains in muscle mass, not to mention good health.

People who are working out need more vitamins than the average couch potato, so your supermarket brands won't cut it.

Some of the best ones for bodybuilders and athletes are below.

Top 3 Sellers
Optimum Nutrition Opti Men 180 tabs	BUY NOW
Universal Animal Pak	BUY NOW
AST Multi Pro 32X	BUY NOW
View All In This Category - Go

Natural Testosterone boosters

Raising your testosterone helps you to gain muscle, enhance your mood, maintain a healthy libido, and more! Steroids do a great job of raising test levels, but they are not legal for use. These all-natural products would be perfect for you!

You can also use these natural products when you are off of your prohormone cycle.

This category includes popular products with ZMA, Tribulus, and much more.

Top 3 Sellers
Gaspari Nutrition Novedex XT 60 Capsules	BUY NOW
Universal Animal Stak	BUY NOW
MHP T-Bomb II	BUY NOW
View All Testosterone boosters - Here

Amino Acids and BCAA's

Amino acids are the building blocks of protein. Bodybuilders can especially benefit from supplementing amino acids because they aid in repair, growth, and development of muscle tissue. Among the most beneficial and effective supplements in any sports nutrition program are branched chain amino acids. These are the essential aminos leucine, isoleucine, and valine. If you are looking for better results, make sure you are taking your amino acids! You'll be surprised at how well they work.

Top 3 Sellers
Gaspari Nutrition SuperPump250	BUY NOW
SciVation Xtend	BUY NOW
Optimum BCAA 1000 Caps	BUY NOW
View All In This Category - Amino Acids Or BCAA

N.O (Nitric Oxides)

Nitric Oxide is a free form gas that is produced in the body and is used by the body to communicate with other cells in the body. The fact that nitric oxide increases blood flow should make it of interest to bodybuilders, as increased blood flow will serve to deliver more nutrients to muscles, thus helping muscles become larger when subject to stress. People are noticing huge increases in muscle pumps while using this product!

The most popular NO (Nitric Oxide) supplements are below.

Top 3 Sellers
BSN NO-Xplode	BUY NOW
Gaspari Nutrition SuperPump250	BUY NOW
USPlabs Jack3d	BUY NOW
View All In This Category - Here