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GABA

GABA is a popular supplement many use to improve sleep and studies show that it may also boost growth hormone production! One side effect many have reported is weird dreams/nightmares so keep that in mind when you go to bed. It’s inconclusive if this will have any major effect on gains but it’s worth trying […]

Deer Antler Velvet

Deer antler velvet has long been purported as a potential anabolic supplement due to either IGF-1 or testosterone interactions. While these interactions have not been confirmed, some studies do show strength improvements in subjects taking deer antler velvet. Results are not conclusive, so try this supplement out and see if it works for you. Source: […]

D-Aspartic Acid

D-Aspartic Acid is a popular supplement that many believe can boost testosterone levels. This effect has only been seen in rats or during in vitro studies – human studies show no effect in younger populations. One study does show mild benefits for older men. As far as training gains go, some studies do show increased […]

Creatine Monohydrate

Creatine monohydrate is probably the most effective supplement on the market for athletes and bodybuilders. The monohydrate form has the most research and evidence behind its efficacy and is the one I most recommend. A loading protocol doesn’t appear to be necessary, so taking 5-grams a day should do the trick. The Study: Kreider, R. […]

Chromium Picolinate

Chromium has often been used to aid in body composition improvements by way of improved insulin sensitivity and carbohydrate metabolism. Insulin sensitivity and carbohydrate metabolism improvements have only been seen in rats and the vast majority of human studies show no significant effects of chromium supplementation on body composition. Chromium probably isn’t your best bet […]

Calcium Supplementation

99% of our body’s calcium is stored in our bones with the other 1% being stored in the muscle. Calcium is critical for muscle contractions, but if our muscles are start to run low on calcium they can simply extract more from the bone. This is why calcium intake is so important for the athlete […]

Caffeine

Caffeine is one of the most popular sports supplements, and for good reason. Caffeine has been shown to improve muscle fatigueability, endurance performance, and may even increase pain tolerance. Try 3-6mg/kg bodyweight within an hour before your workout. Make sure to maintain hydration and electrolyte levels if supplementing with high amounts of caffeine. Source: Graham, […]

Beta-Alanine

Beta-alanine has been shown several times over to benefit endurance performance and has even been shown to increase repetitions to failure in strength training protocols. However, the literature on beta-alanine having a significant impact on long term gains is inconclusive, but the short term effects make it a worthwhile supplement for bodybuilding training. Source: Culbertson, […]

Beef Protein

Whey protein is usually considered the best form of supplemental protein. The problem is that many whey formulations contain ingredients that some individuals are allergic to. Our lab found similar gains in muscle size in subjects taking beef and whey protein powders over an 8-week training program. Therefore, beef protein powders are a good replacement […]

Wide vs Narrow Stance Squats

Another classic gym theory was proven by this study – wide stance squats cause more glute activation while narrow stance squats cause more inner quad activation. Use both squat stances in your training to maximize leg development and squat strength. Source: Paoli, A., Marcolin, G., & Petrone, N. (2009). The effect of stance width on […]

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