Some more tips if you don't already know them:

Post-workout have the protein shake but make sure to match it up with some carbs. The powder you get now may already have sugar in it so that will suffice. I've read some articles that demonstrate that the carbs help draw protein into the muscles faster than the protein alone. Some people go protein crazy and neglect carbs altogether. Never deprive yourself of carbs and don't have any reservations about loading up on carbs after a workout. CARBS ARE GOOD.

For protein powder I go for Isopure. There's no whey protein that is as easily digested. It's excellent post-workout using the carb tip I provided above.

I'm not huge into creatine but I've found that muscle pump is excellent. If you've been burned in the past with creatine loading and feeling sick drinking merciless creatine shakes then you'll be happy to know you don't have to do any of that shit. Take some caplets pre and post workout and you're all set. Get a bottle and use it for a few weeks. The biggest benefit for me is that I'm energized for the entire workout. This way you don't burn out before you get to the later exercises.

I provided links to the place I get my stuff and I can vouch for the bodybuilding outlet. Mega cheap and good service. I'll warn you to watch out for the "stacks" and other supplements they sell. Some of that shit is legal steroids that haven't been criminalized yet. Don't touch that shit unless you spend at least a month educating yourself on doing a cycle and even then make sure it's worth losing your hair and destroying your liver over.

The BEST advice I can possibly give you is EXERCISE VARIETY!!!

If you're doing the same exact exercises week after week then you are cheating yourself hard. My greatest gains came from when I changed up my whole routine. Your body is trying its hardest to predict and adapt to the environment you put it in. Don't ever let it get into a comfort zone where growth stagnates. Change comes in a number of ways...

Workout 3 times a week but double up the muscle groups on each exercise (my current routine).

If you benched last week then this week use dumbbells. The week after that start with inclines instead of flat bench. If you're having trouble figuring out new exercises then head to the bookstore and find a book for power lifting. A good book will show you multiple ways to hit the same muscle group.

Shorten the time you wait between sets to a minute for a few weeks. After that lengthen it to three minutes but lift heavier.

Reverse the order of your exercises. You'll work muscles that usually are neglected and put at the end of your normal routine.

Do light intensity weights but double up on the reps.

You get the idea.

pixel-eight.com