How to Gain Lean Muscle Mass (Part 3)


MidwestFit Team: Aug 11, 2015


This is the last and final post in our series on gaining lean muscle mass. If you haven’t already read parts 1 and 2, you can do so with the following links: Part 1 , Part 2 . If you have, then you will definitely want to finish off the series with this post as we will be covering a topic we often get a lot of questions about: Supplements.

To put it frankly, most supplements out there are bullshit. They are a waste of money. The products that do contain ingredients proven to be effective often do so in the improper dosages and the industry itself is full of fluff. With that being said, there are definitely a few products that can help you grow and maintain lean muscles. We will highlight those here and will suggest a couple products we like that we have tried. We do not get any compensation for promoting products so any and all recommendations are solely based on our personal experiences with the products. We are also not going to go into a ton of detail scientifically in this article as we will be doing that in separate posts on each supplement we recommend (see the article on creatine here). So if you happen to have questions or want to know more please feel free to contact us at

So here are a few essential items we recommend and why...


Creatine is a great supplement that has been scientifically proven to assist in putting on lean muscle mass. It will help you get more out of your lifts and help you recover more quickly from a hard lifting routine. This product is HIGHLY RECOMMENDED for anyone looking to gain muscle. If looking to put on muscle, I'd probably consider you an idiot if you aren't taking creatine. Way too many scientific studies done on it proving it's worth in the weight room and lack of side effects. Below are the two products we like to use and why.

Legion Recharge

Flavor: Fruit Punch


Recharge contains 5g of creatine monohydrate, some L-Carnitine L-Tartate which assists in reducing muscle damage as well as improves insulin sensitivity and corosolic acid which has shown to improve blood glucose control. This is one of the better creatine products we have taken and we have a lot of faith in the Legion brand. Faith in a supplement brand is a rare thing nowadays! All of Legion’s products have clinically proven dosages which is why we love them.

Muscletech CELL-TECH

Flavor: Fruit Punch


CELL-TECH delivers 7g of creatine monohydrate and 3g of creatine HCl. It also has a decent serving of carbohydrates (38g) and some sugar (15g) which will help spike insulin levels post workout. Our biggest issue with CELL-TECH are the artificial colors and flavorings (not in Legion Recharge). But we had to list it because it does seriously work and has a good amount of servings.

If these are too pricey go with Optimum Nutrition Creatine Monohydrate and just throw that in your post workout protein shake. It is straight up creatine and doesn't have the extra stuff that Legion and Cell Tech have but will still benefit you. We realize not everyone has the budget to drop a fair amount of $$ on stuff like this so we will try and consider that when we give recommendations.

Whey Protein

Whey protein is another essential when it comes to gaining muscle mass. Honestly it is really more essential than creatine but we like to put them both in the same category when it comes to gaining muscle. No matter how you look at it if you want to put on muscle you need to be taking in the right amount of protein daily (about 1.2g per lb). Whey protein can not only help you reach this number but it is also fast digesting which makes it perfect for post workout.

It is tough to recommend protein because there are simply so damn many and we honestly like to switch it up. So instead of going into massive detail on these, we will list a few out that we have tried and would recommend…

Dymatize Iso 100 

Flavor: Birthday Cake or Cinnamon Bun


​Optimum Nutrition Gold Standard Whey

Flavor: Double Rich Chocolate


Legion Whey+

Flavor: Chocolate



Branched-chain amino acids are essential nutrients that the body obtains from proteins found in food, especially meat, dairy products, and legumes. They include leucine, isoleucine, and valine. The one we really care about? Leucine. Now, a lot of people will tell you leucine helps you BUILD muscle but from what we have seen in scientific studies, where it really helps is assisting in MAINTAINING muscle, especially when in a calorie deficit (cutting phase!). So for that reason, we do recommend it but do not see it as entirely essential. There are a lot of options out there and we typically find one that has a solid amount of leucine. The one we are currently taking is below and we recommend it.  

Intek Evolution

Flavor: Watermelon


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