To achieve your goal of bulking up, please keep in mind that gains take time, perseverance and a synergistic routine of working out, eating well and correct supplementation. However, there are some core principles to keep in mind for weight gain:

  • Make certain that you are consuming 1 gram of protein per pound of body weight per day from all sources. These should mostly be from whole foods and then supplementing accordingly to achieve your daily quota
  • Do short, intense workouts
  • Make certain you are getting adequate sleep
  • Never miss a meal

Pro Complex Gainer  Serious Mass

Within the ON range are a number of products that can help you on your journey. We offer two weight gainers, either Serious Mass or Pro Complex Gainer. If you have a very difficult time gaining weight and are the type of person who just cannot get enough calories in a day, Serious Mass is for you. Otherwise, our lean gainer, Pro Complex Gainer, would be more appropriate. This product is intended to be taken between meals and/or before bed.

Creatine Powder

In addition, within any muscle building regime, Creatine plays a key role for strength and recovery. It’s available in two different formats: Creatine caps or Micronized Creatine Powder. These products, paired with a good multivitamin and balanced diet, will help you to reach your end goal successfully.


Temporary Relief For DOMS

Anyone who’s pushed limits in the weight room is familiar with Delayed Onset Muscle Soreness (DOMS). The aching can start to kick in anywhere from a couple hours to days after training, and is usually strongest between 24 and 72 hours post-workout. A study published in the Journal of Strength and Conditioning Research offers two strategies for helping you manage the pain.

Twenty healthy females in their early 30s used a dynamometer to perform eccentric contractions of the upper trapezius muscles. DOMS set in about 48 hours later. Half of these volunteers got a 10 minute massage of the traps muscle group while the rest performed active recovery encompassing 10 sets of 10 reps shoulder shrugs using light elastic resistance. Muscle soreness rated 5 on a scale of 1 to 10 before treatment, and the intensity of discomfort was reduced by both strategies. Unfortunately, the effect only lasted for around 20 minutes.

True Strength Moment: When you’re up against a plateau and looking to push beyond, studies have shown that supplementing with Branched Chain Amino Acids (BCAAs) before training can help reduce the impact of DOMS. Try mixing a flavored BCAA powder into water for hydration support, or if you drink a whey protein shake before training stack it with an unflavored version.