Supplements for Mass!
Looking for Supplements For Mass? Ok, but let’s be real: even the best stack on the market won’t do a thing if your nutritional approach and training aren’t dialed in. Supplements aren’t magic – they are tools designed to amplify your routine and nutritional plan. In this article, we will look past the hype and check out the foundational supplements every lifter should be using as well as the advanced supplements that can make a difference in your results. We’ll also look at nutrition and training guidelines. Ready to rock? Then let’s go!.
Supplements For Mass – A Quick Recap
| Supplement for Mass | Primary Role | Quick Takeaway |
| Protein Powder | Helps lifters meet daily protein targets. | Covers fast/slow digestion, lactose-free, and vegan options. |
| Pre-Workouts: High Stim/Stim-Free | Energy, focus, pumps, endurance, performance. | Range from streamlined core formulas to high-stim and stim-free options. |
| Creatine | Strength, power, & cell volume. | Pure monohydrate available in classic powder or gummies. |
| Multivitamins | Micronutrient baseline for lifters. | Multi-complex packs built for high training stress vs. standard pills. |
| Carb Powders | Sustained ATP energy and performance. | Fast-digesting carbohydrates to power tough workouts without spikes. |
| BCAAs / EAAs | Intra-workout muscle support. | Essential aminos to maintain a positive protein balance while lifting. |
| Peptides | Targeted repair & protein synthesis. | Clinically backed peptides to enhance muscle recovery between sessions. |
| Hormonal & Advanced Support | Anabolic drive & cycle management. | Covers test boosters, advanced stacks, on-cycle support, and PCT. |
Let’s Look at Nutrition
Protein
You Must Be in a State of Positive Protein Balance
One of the primary keys to building more mass is your ability to create a state of positive protein balance. How do you do that? I’ll answer that question next!
What Is A Positive Protein Balance?
Being in a positive protein balance simply means you are taking in more protein than you’re losing. Remember, whatever protein is not used does not get stored for later use or stored as fat (unlike carbs and fats). One of three things can happen:
If you’re following a low to zero carb diet, excess protein can be broken down and converted into glucose through a process known as gluconeogenesis. This provides energy in the absence of carbohydrates and fats. This point needs to be clear due to the current and misleading “big protein energy” advertising flooding the mainstream market right now. Don’t be fooled, protein is not used for energy when there is enough carbs and fats available. (1)
Yep, The Age-Old Question
So, here we go: how much protein does a serious lifter need? Not the average Couch Potato, but a serious bodybuilder, powerlifter, or other lifter. These individuals should consume at least 1 gram of protein per pound of bodyweight per day. I’ve seen recommendations go as high as 2 grams per day. I will say, however, that anything higher than that is not necessary.
Also, spread your intake over 5-6 feedings. When you’re talking about that much protein, this approach is convenient, easy and allows you to work your protein intake in with your normal meal schedule. I also suggest a post-workout shake – there’s no good reason to wait hours like some “experts” suggest, so drink it now!
Strategic Tip: Protein at Night
Here’s a good tip: about 30 minutes before bed, eat or drink a protein source containing slow digesting protein. You can go with a shake, low-fat cottage cheese, or Greek yogurt. This simple tip keeps you in a state of positive protein balance at a time when your body normally moves into negative protein balance.
Carbohydrates
Despite the recent “protein energy” nonsense in recent ads, the major function of carbohydrates is to provide the energy your body (and brain) uses. Much of the ATP energy used by your muscles comes from glucose and glycogen. How does that happen? Once consumed and digested, your body converts carbohydrates mostly into glucose for immediate energy, and provides most of the energy for the brain. (2, 3)
Excess glucose is then converted into glycogen. In fact, about 300-400g of carbs are stored in your liver and muscles as glycogen. Then and only then are any remaining excess carbs stored as fat. To reach this stage, you have to be eating a much greater amount of carbohydrates than what’s required by your body. What’s a bit surprising is it’s not hard to reach this point once you’ve read the nutrient facts panel on literally any junk or processed food label.
Another function of carbs is to pull water into the muscles. An adequate intake of carbohydrates not only gives you the energy to train but also keeps your muscles looking full. Finally, carbs can be protein sparing. This is because, as noted, in the absence of sufficient carbohydrate intake (and stored fat), the body will use protein as energy. Muscle tissue is largely made of protein, and can be attacked by the body to help meet energy needs. (4)
But let’s be real, you would have to be eating a zero or near zero-carb diet with little to no fat, and have very little body fat (the body can burn stored fat for energy).
Strategic Carbohydrate Manipulation
Another tip: I advise consuming roughly 50% of your day’s carbohydrate intake (including all your simple carbs) in the hours that surround your workouts. You should begin ingesting extra carbs the night before (I would suggest roughly 30-40 grams) your workout right up to your post-workout shake and meal. Don’t include the carbs you eat the night before as part of that 50%.
Healthy Fats
Did you know that healthy fats support muscle mass by regulating the production of hormones (such as testosterone) and reducing inflammation? (5, 6)
Here’s How Healthy Fats Help Build Muscle
- Hormone Balance – Unsaturated fats support optimal hormone levels – including testosterone and growth hormone – which are important for recovery and muscle growth.
- Decreased Inflammation – Omega-3 fatty acids lower chronic inflammation and aid in muscle tissue recovery after hard exercise.
- Nutrient Absorption – Dietary fats help your body absorb fat-soluble vitamins (like Vitamin D).
Finally, 20% of your calories should come from healthy fats including olive oil, nuts, seeds, salmon and other fatty fish. Avoid saturated fats and trans fats (fried foods, fast food, fatty red meat, high fat dairy products).
The Foundational Supplements
Protein Powder
After the above discussion on protein, adding a protein powder to your regimen will ensure you meet your daily requirements. Here are my suggestions.
- Hi-Tech Precision Protein – A serious protein powder for serious gains! One scoop provides 25 grams of hydrolyzed whey and features an exclusive and innovative technology that allows the release of leucine in the first phases of protein synthesis.
- PEScience Select – This is your nighttime protein powder. One serving provides 24 grams of fast and slow digesting whey and milk proteins.
- MuscleMeds Carnivor – This protein powder features 23 grams of lactose-free beef protein isolate per serving. Carnivore also contains added BCAAs.
- PEScience Vegan Series Select Protein – Here’s a great vegan option from PEScience. This product provides 20 grams of pea and brown rice protein per serving.
Pre-Workout
Some lifters seem to think a cup of coffee, as wonderful as that is, can equal a good pre-workout. Nothing could be further from the truth. If you aren’t using a good Pre, you owe it to yourself to find out how good it can make your workouts!
- NutraBio Base – Here’s a pre-workout that represents the recent “Core” category – value-minded and a streamlined but effective formula that doesn’t break your bank account.
- Panda Supplements Skull – This is a nootropic-based high-stim pre-workout. Skull helps elevate focus, enhance the mind-muscle connection, and dramatically increase energy.
- Redcon1 Total War Reloaded – Here’s a new entry in the “Core” category. It’s a bit at the high end value-wise, but it has a very impressive yet simple formula.
- 5% Nutrition Reloaded – This is one of the most recent 5% pre-workouts. It features a comprehensive, open-label formula that stacks up well when compared to any other pre-workout.
Stim-Free Pump Pre-Workout
- MRI Performance NO2 Black – MRI is the company that introduced nitric oxide supplements to the industry back in 2002. I met the man behind the product, (Mr. Ed Byrd, who also helped develop the original creatine monohydrate supplement). Back then, it was simply called NO2 and came in capsule form. This version has evolved into a stim-free, very impressive pre-workout powder.
Creatine
- AllMax Nutrition Creatine – Any serious lifter knows that creatine monohydrate is the most tested and proven effective supplement in the industry. This exceptional AllMax formula contains patented CreaSyn® micronized creatine monohydrate with a purity rating of 99.9%!
- Jaeva Supplements Sugar Free Creatine Gummies – Don’t want a powder? Then go with sugar-free, delicious gummies! Only 4 gummies is all it takes to get 5 grams of creatine monohydrate!
Multivitamin/Mineral
- AllMax Nutrition VITASTACK – Training hard? A good multi will help ensure your basic nutritional needs are covered. This one has an exceptional 7 complex multi.
- Myogenix Myo Vite – Here’s a very comprehensive 8-complex formula. Both of these multis are far beyond the typical “one pill a day” type product – so much the better!
Specific Supplements Additions For Mass
Carbohydrate Powder
- EFX Sports Karbolyn – Here’s a product that can help power you through your toughest workouts. Just mix it with your Pre, or use it by itself, and it quickly loads fast-digesting carbohydrates for maximum ATP energy while you train!
BCAAs/EAAs
- Hi-Tech Precision EAAs – Here’s an EAA formula that provides 10 Grams of EAAs (which includes 6.6 grams of BCAAs). EAAs can be used during your workout or added to a pre-workout. They can help keep you in a state of positive protein balance while you train.
- NutraBio EAA Pure – Featuring unrivaled NutraBio quality, this exceptional EAA formula also includes hydration and absorption ingredients.
Peptides
- SNS Pepti-Bolic – Here’s a peptide-based muscle-builder that consists of two clinically studied peptides: PeptiStrong® and DL-185™. Both support recovery, and DL-185 is a form of leucine which supports protein synthesis.
- SNS Pepti-Plex – A peptide-based product that is anti-catabolic and supports muscle mass, endurance, and recovery.
Men’s Hormonal Support
- Competitive Edge Labs M-Test – Here’s a clinically dosed testosterone support formula featuring several patented ingredients for maximum effectiveness.
- Blackstone Labs Apex Male – Designed for older lifters who may be dealing with declining hormone levels.
Advanced Muscle Support
- Hi-Tech Halodrol – A powerful 4-ingredient blend that will take your results to the next level.
- Blackstone Labs Metha-Quad Extreme – This is basically a stack-in-a-bottle. It features 4 potent ingredients with a clear, open label.
- 5% Nutrition Post Gear – This is a PCT formula to be used at the end of your “cycle”.
- Blackstone Labs PCTV – Here’s another PCT option.
- Axe & Sledge Liver+ – This product provides “on-cycle” support”while using advanced muscle support products like Halodrol or Metha-Quad Extreme.
Before using these products, make 100% sure you understand exactly how to use them, what to use with them, and what to use after the bottle is empty. This is absolutely critical to your success.
Trying To Gain Mass? Here’s How You Need To Train!
Focus On Compound Exercises
If muscle mass is your goal, you should be concentrating primarily on compound exercises, as follows:
Chest
- Barbell Bench Press
- Incline Bench Press
- Dips
Back
- Deadlift
- Bent-Over Barbell Rows
- Lat Pulldowns or Pull-Ups
Biceps
- EZ Curls
- Dumbbell Hammer Curls
Shoulders
- Overhead Press
- Arnold Press
- Push Press
Triceps
- Triceps Dips
- Close Grip Bench Press
Legs (Quads, Hamstrings, Calves)
- Barbell Squat
- Leg Curls (Seated or Lying)
- Standing Calf Raises
- Seated Calf Raises
Total-Body/Heavy Core
- Farmer’s Walk – An incredible exercise that works the calves, shoulders, trapezius, quads, lower back, hamstrings, glutes, and abs.
I also suggest limiting isolation exercises. To put it simply, pick 3 compound exercises for large muscle groups, and 2 for small muscle groups. Keep your reps in the 5-6 range, perform explosive up, slow down, full reps. You should fail with that rep range, never just stop at 5 or 6 when you can do 8 or 10. Instead, add more weight and try again!
Use Progressive Overload
Use progressive overload. Your goal should be to gradually add weight to the bar. This is the best way to build mass and strength. Not “confusing the muscles”, not all the techniques you can dream up, and definitely not the quick, easy sets many lifters do. Add 10 pounds to large muscles and 5 pounds to small muscles when you can do 2 reps over your target number for 2 workouts in a row.
Summary
In this article, Supplements for Mass, we’ve covered quite a bit of ground, from foundational supplements to potent additions, as well as nutritional and training tips. But before you hit the gym, stop by illpumpyouup.com and stock up!
References:
- Bender D. A. (2012). The metabolism of “surplus” amino acids. The British journal of nutrition, 108 Suppl 2, S113–S121. https://doi.org/10.1017/S0007114512002292
- https://nismat.org/patient-care/patient-education/fitness/exercise-physiology-primer/energy-supply-for-muscle/
- Baker, J. S., McCormick, M. C., & Robergs, R. A. (2010). Interaction among Skeletal Muscle Metabolic Energy Systems during Intense Exercise. Journal of nutrition and metabolism, 2010, 905612. https://doi.org/10.1155/2010/905612
- https://www.uchealth.com/en/media-room/articles/the-carbohydrate-controversy
- https://www.issaonline.com/blogs/nutrition/how-to-choose-good-fats-for-building-muscle
- https://www.health.harvard.edu/diet-and-nutrition/beyond-protein-6-other-nutrients-that-help-prevent-muscle-loss
- Mănescu, A. M., Hangu, S. Ș., & Mănescu, D. C. (2025). Nutritional Supplements for Muscle Hypertrophy: Mechanisms and Morphology-Focused Evidence. Nutrients, 17(22), 3603. https://doi.org/10.3390/nu17223603 (A general reference).
By Jim Brewster