Rab, T3 does nothing for me to be honest from previous years of constant Eph usage. I'd probably need a few months of Reset AD therapy though fortunately it hasn't affected my fat burning ability too much apart from holding a little water around my waist. But then, who doesn't hold there.

Well there are definitely two groups of effective supplements - ones that improve health markers but that might not give any noticeable benefit in the short term but may well improve health as you age, and ones that have a training advantage or can work quickly to optimise some aspect of health that is currently out of whack.

In the first group many of the supp's are dependent upon the quality of your diet as to whether they are worth taking... no need for fish oils imo if your diet provides a good omega 3/6 ratio anyway, no need for minerals and vits in large doses if your diet provides those etc but plenty of need for both if your diet is shit. Same with the likes of greens supps... probably would make feck all difference to a healthy fresh and clean food eater, but to a junk food bulker would probably make a huge positive difference.

In respect of supp's for training, only a few show genuine, significant and consistent effects during training - some form of quality protein around the workout, beta alanine for workouts performed high in the lactate threshold, creatine mono improves muscle torque contraction for most people... pretty much it. There are a few more that do slightly improve very specific things but most of it is highly circumstance dependent.

Gotta remember that many of the supp's that show results in studies are 'false positives' in the sense that in order to test the product without confounding variables, they have restricted what the participants do alongside it in respect of diet and other supps... a good example is things like leucine supplements showing amazing things fro protein synthesis in a study, but a failure to mention that the result was so strong because the participants were on protein restricted diets at the time of testing so that the effects of the supp could be isolated and measured more clearly. Therfore what the conclusions show is not what a leucine supp will do for you on top of a typical bodybuilding diet, but what it will do without a decent diet.

Overall most supp's are shit, especially the majority of proprietary blends which use ineffective amounts of possibly effective ingredients.

roadz wrote:I feel exactly the same as you Rab. You get loads of people saying they feel this and that and it's all bollocks IMO. Especially over on MP, I took this and added x amount of inches to my lats was something that Khris guy said a while ago... What a load of shit!

Blimey - What was he using - I want it

I believe he was stacking Ginsters range of products...

Thanks Alex I'm on it ...