After getting on creatine over the past three weeks and started to use BCAA's and whey before working out I have experienced huge gains in my lifts.

With my bench press just last monday I would do:

135 X 10, 155 X 8, 165 X 6 170 X 4 and 185 X 1 That was pretty much lifting as heavy as I could.

Now a week later I started doing something different before I worked out. I mixed protein powder, about 6 grams of BCAA's, and then a banana into a blender. I then took about half of the shake 20 minutes before I lifted... and then another fourth of it after I was done with squats, and then the rest after I was done with bench.

Anyway, today I did this for bench:

135 X 10 160 X 8, 170 X 6, 180 X 4, 190 X 3

I couldn't believe the results from the creatine and the BCAAs, I think those are really great gains and just wanted to share this with people.

You outta try it!

awsome. It's probably the creatine and stuff working. They make you able to lift a bit more than you can without (if you respond to it that is) I think it's the same with BCAA, but I'm not sure.

Dude....why the hell are you pm me when you can bench that kind of weight...ffs i ain't gonna be able to help you. your already benching more then i ever will. aarent you really young to? because thats allot of weight

1. Don't give all the credit to the supps. YOU are the one making gains.
2. Karky is right, the increased reps is a sign of creatine working. It provides more ATP in the muscles, so you don't fatigue quite as fast.

Keep it up!

Good job on the gains, but why are you doing 5 sets of bench press?

Thanks for the reply, yeah the effect of these supplements is awesome... it's great to feel a supplement actually having an effect on you.

A couple explanations.

1. The first set is a warm up set.

2. I am lifting with relatively low reps.

But why the hell not do 5 sets of bench press?

yea i usually do 4 of bench, 1st is warm up and last is failure

nice gains by the way

So you're saying that you'll never be able to lift more then 190lbs?

Great job RWS.

Thanks Tony, and also thanks again for telling me about wave loading! Lifting heavy like this is awesome to see strength gains. I finally surpassed some of my old records back from high school.

I'm 21, my peak shouldn't have been 15 year old ya know?!

So yeah, I guess the title should have been Whey + Creatine + BCAAS + LIFTING HEAVY = huge gains!

Just curious, what exactly are BCAA's?

and also out of curiosity, what is your routine on actually taking your creatine, whey and the BCAA's?? How long before your workout, after?, etc.??? (I'm new to supplements so I need pretty much all the help I can get on when the right times are to actually taking them and all).

um probly not no...atm i am benching 15 kg +bar for about ten 15-12-10 reps i dont see my self benching 190lbs soon if ever

BCAA's are branched chain amino acids. The building blocks of protein.

This is what I have been doing:

"I mixed protein powder, about 6 grams of BCAA's, and then a banana into a blender. I then took about half of the shake 20 minutes before I lifted... and then another fourth of it after I was done with squats, and then the rest after I was done with bench."

Then when I am done working out I have another shake with Whey, Dextrose, a banana, BCAA's, and creatine (the banana is just for flavor and extra carbs... unecessary probably).

Recently I have started taking creatine 1 hour prior to working out. And then again after.

Don't ever think like that! ever! When I started I probably benched around that, now I bench around 220. Just take the advice you get on this forum and work hard!

I agree with Karky on this one. I saw the huge gains you made in your pictures......! Man, your only 17, if you keep going with all of this you'll be benching 195 soon, easy!

Nice work man, keep it up!