Supplements are obviously not required, however, if you want to, I recommend the following:
Creatine monohydrate: 5g/day (Pre or Post-Workout)
Beta-alanine: 3-4g/day (Spread across the day)
Caffeine: 3-4mg/kg (60 mins before training )
Fish oil: 3g of total EPA+DHA (Taken with a meal)
If you want some extra joint support (fish oil already helps a ton), you can take Glucosamine sulfate. You should take 500mg 3 times per day with a meal.
Regardless how good your program and nutrition is, building muscle takes time. It’s a slow progress, it’s the nature of it and there’s nothing you can do. Because it’s such a slow progress, I recommend doing the program at least twice, having a little break in between if you wish so. On your second run, you’re going to make the following changes:
– Replace the Back Squat with the Front Squat
– Replace the Front Squat with the Back Squat
– Replace the Sumo Deadlifts for Conventional Deadlifts
– Replace the Romanian Deadlifts for Stiff Leg Deadlifts
So without any more delay here’s the full training program (click on the pic for a larger version) :
So that’s it. Go work on your legs and good luck.