Then IRON: LIft at high intensity. That means training to failure, but not hurting yourself. Do supersets–four sets of 8-12 reps. Experiment a bit. The first set should be easy. The last set should have you trembling, barely able to eke out 8 reps. Modify your recovery time between sets to attain this effect. Watch the second hand on a clock. Write down your reps, sets, and recovery time. Track your progress. Don’t try to be macho and lift too heavy. If you hurt yourself, all progress is lost.

REST. Weight train just 3-4 times a week. Not every day. You’re already beating on your body doing motocross, so don’t overdo the weights. Your body needs recovery time to build mass. And SLEEP 7-8 hours a night. Nap 10 -20 minutes mid day if you can. Your body can only rebuild itself, heal and get bigger during sleep.

If you do all those things and stay consistent, you WILL get bigger and stronger. Supplements probably won’t be necessary. Besides, they are expensive. Some are harmful to your health. And the vast majority are of little if any benefit. A simple multivitamin and possibly some whey-based protein powder might be helpful. But not nearly as much as a good diet. I know this is blasphemy on a site supported by supplement sales. But it’s the truth.