Keep a log. Every time you go to the gym you should try to break a personal record. Do one more rep or a higher weight every time on at least one exercise.
Your body starts to break down muscle druing exercise, it is very important to eat protein within an hour of your workout so the body starts building the muscle up.
Before you worry about supplements, you should have a great program and diet. This means you are eating clean with plenty of protein, good carbs, and vegetables.
You’ve gotten a program that is balanced and will meet your goals. If this is not straight, creatine is a waste of time and money.[/quote]
Another way to progress is to decrease the rest period between sets. As long as you progress in a way every week (or 5 days, depending on your workout plan), then you’ll be fine. And the most important supplement is the pre/post workout shake (fast acting whey and carbs). Of course, make sure your diet must be solid as well.