Top 21 Best Ways To Maximize Muscle Growth (2026)
The supplements + protocols with the strongest evidence for hypertrophy and strength gains — creatine, protein, beta-alanine, and the proven stack around them.
Ranked Solutions
Ranked by how much each one actually moves the needle — our SAC Efficacy Score™. Supplements, protocols and gear compete in ONE ranking.
Progressive Overload + Protein + Recovery
Protocolthe actual mechanism behind all hypertrophy - mechanical tension applied progressively, fed by protein, consolidated by sleep
⚑ requires consistency and a logbook to truly progress; supplements do nothing without this9.5/10SAC Efficacy Score™- Effect size45%Transformative
- Evidence40%Very strong
- Reliability15%Works for most
Why these numbers?
Effect size: More weekly hard sets means more muscle — a clear dose-response up to 10+ sets per muscle per week (Schoenfeld 2017) — and protein up to ~1.6 g/kg/day adds lean mass on top (Morton 2018). This is the mechanism every supplement below is borrowing. 9.6/10.
Evidence: Meta-analyses of dozens of training and protein trials, with no serious dissent: 9.8/10.
Reliability: Works for everyone who trains, eats and sleeps consistently; genetics set the rate, not the direction. 8.5/10.
Everything else is a footnote to this.
10+ setsper muscle per week↑ hypertrophydose-response1.6 g/kgprotein plateaumeta-analyses of resistance-training trialsJSS 2017 ↓Add load or reps every week, log it, eat ~1.6 g/kg protein, sleep 7–9 h — the log is the programme.Fix this first.No supplement on this page works without it.
Progressive Overload + Protein + Recovery · 9.5
Founder's Pickpick one, see it throughMy favorite is Mike Mentzer's system — his book sits at #2 in our ranking. But honestly: pick a system and see it through. Without one you won't make long-term progress.
FelixFounder, Super Achiever Club Creatine Monohydrate
Supplement+5–15% strength + 1–3 kg lean mass over 8–12 weeks
8.9/10SAC Efficacy Score™- Effect size45%Large
- Evidence40%Very strong
- Reliability15%Works for most
Why these numbers?
Effect size: The best-studied supplement in sport: +5–15% strength and 1–3 kg lean mass over 8–12 weeks alongside training, confirmed in older adults too (Chilibeck 2017). 8.2/10 — the top supplement effect on this page.
Evidence: Hundreds of trials and an ISSN position stand on safety and efficacy (Kreider 2017): 9.8/10.
Reliability: Works in most people; low-responders are those already high in muscle creatine. Kidney disease is the one contraindication. 8.8/10.
Five grams a day. Every day. That's the whole protocol.
5 gmonohydrate × 8–12 weeks+5–15%strength+1–3 kglean masstrained and untrained adults — meta-analysesISSN 2017 ↓Monohydrate, 5 g daily, with a meal — no loading, no cycling, expect ~1 kg of water in week one.If you buy one supplement, buy this one.
Creatine Monohydrate · 8.9Protein Powder
Supplementincreases lean mass + strength gains alongside training, via total daily protein
⚑ works when paired with resistance training8.1/10SAC Efficacy Score™- Effect size45%Large
- Evidence40%Very strong
- Reliability15%Works for most
Why these numbers?
Effect size: Protein supplementation on top of training adds lean mass and strength, with the benefit plateauing around 1.6 g/kg/day (Morton 2018). The powder is a delivery tool for a total — 7.0/10.
Evidence: A 49-trial meta-analysis with meta-regression: 9.2/10.
Reliability: Anyone under ~1.6 g/kg gains from closing the gap; anyone already there gains nothing from more. 8.2/10.
It's the total that builds muscle, not the shake.
≤1.6 g/kgdaily protein↑ lean mass+ strength with training49 RCTs — meta-regressionBJSM 2018 ↓20–40 g per serving, used to hit your daily total — timing matters far less than hitting it.Count food first; the scoop fills the gap.
Protein Powder · 8.1Ashwagandha (KSM-66)
Supplementmodest strength + lean-mass gains in resistance-trained men
6.7/10SAC Efficacy Score™- Effect size45%Moderate
- Evidence40%Moderate
- Reliability15%Works for many
Why these numbers?
Effect size: In 57 resistance-training men, 600 mg/day KSM-66 for 8 weeks added more bench and leg-press strength, more arm and chest size, and less exercise damage than placebo (Wankhede 2015). Modest but measured — 5.8/10.
Evidence: One good RCT in trained men plus consistent cortisol data: 7.6/10.
Reliability: Stressed, under-recovered lifters gain most; thyroid and autoimmune conditions rule it out. 6.8/10.
The recovery adaptogen with a strength RCT.
600 mgKSM-66 × 8 weeks↑ strengthbench + leg press↑ sizearm + chest57 resistance-training men — RCTRCT 2015 ↓Evening dose, 300–600 mg — sleep improves first, strength shows at week 8.Choose it when recovery, not effort, is the limit.
Ashwagandha (KSM-66) · 6.7Workout Tracking App (tool)
Devicemakes progressive overload trackable - the single most important training variable becomes visible
⚑ only works if you actually log every set; the app does not lift for you6.5/10SAC Efficacy Score™- Effect size45%Moderate
- Evidence40%Moderate
- Reliability15%Works for many
Why these numbers?
Effect size: Progressive overload only exists if you can see last week's numbers; an app makes the single most important variable visible and nudges the next increment. 6.0/10.
Evidence: Rides on the volume and overload research (Schoenfeld 2017); adherence trials on apps are thin. 6.6/10.
Reliability: Works for anyone who logs; free apps do the job. 7.8/10.
You can't overload what you don't log.
1 logper sessionvisibleweekly progressionthe variable behind the volume dose-responseJSS 2017 ↓Log load, reps and RIR, beat one number per lift per week — that's the entire method.Free, and more important than any powder.
Workout Tracking App (tool) · 6.5Pre-Workout
Supplementraises acute training volume + work capacity; muscle effect is indirect
⚑ the dosed actives, not the caffeine, do the work6.5/10SAC Efficacy Score™- Effect size45%Modest
- Evidence40%Strong
- Reliability15%Works for many
Why these numbers?
Effect size: Caffeine at 3–6 mg/kg improves strength and power acutely (Grgic 2018); citrulline and beta-alanine add pump and endurance when dosed honestly. It raises the training session, not the muscle directly — 5.2/10.
Evidence: Caffeine's strength effect is meta-analysed; the blend as a product is judged on its disclosed doses. 7.8/10.
Reliability: Tolerance builds, sleep suffers if taken late, and proprietary blends hide the doses. 6.8/10.
A better session — if the label prints the doses.
3–6 mg/kgcaffeine pre-training↑ strength+ power, acutemeta-analysis of caffeine trialsMeta 2018 ↓20–40 min before, count all your caffeine, skip it after 2 PM — stim-free pumps exist for evening training.Buy transparent labels, not proprietary blends.
Pre-Workout · 6.5Beta-Alanine
Supplementmore reps in the 30–180 s effort zone (carnosine buffer)
⚑ only the high-rep / endurance sets6.5/10SAC Efficacy Score™- Effect size45%Moderate
- Evidence40%Strong
- Reliability15%Specific cases
Why these numbers?
Effect size: 3.2–6.4 g/day for 4+ weeks raises muscle carnosine and improves capacity in 30-second-to-10-minute efforts (Saunders 2017) — more reps in the burn zone, indirectly more volume. 5.6/10 because the muscle effect is downstream.
Evidence: A 40-study meta-analysis: 7.8/10.
Reliability: Helps high-rep, metabolic training; does little for low-rep strength work. The tingle is harmless. 5.4/10.
More reps in the burn.
3.2–6.4 gdaily × 4+ weeks↑ capacity30 s – 10 min efforts40 studies — meta-analysisBJSM 2017 ↓Split 1.6 g doses, daily for 4 weeks before judging — the tingle is a skin effect, not potency.For sets of 12+, not for sets of 3.
Beta-Alanine · 6.5Adjustable Dumbbells (gear)
Gearremoves the biggest barrier to consistent training - access - and enables progressive loading at home
⚑ only as good as how consistently you train with it; the dumbbells do not lift themselves6.4/10SAC Efficacy Score™- Effect size45%Moderate
- Evidence40%Moderate
- Reliability15%Works for many
Why these numbers?
Effect size: Muscle responds to progressive load wherever the load comes from; dumbbells that go from 2 to 25+ kg remove the biggest barrier — access — and let you add weight every week at home. 6.0/10 as an enabler of the #1 lever.
Evidence: The training literature (Schoenfeld 2017) is the evidence; the dumbbell itself has no trials, nor needs them. 6.4/10.
Reliability: Reliable for anyone who will actually train at home; the failure mode is the rack gathering dust. 7.4/10.
Access is the first rep.
2 → 25+ kgone pairprogressive loadat home, every weekthe mechanism behind the volume dose-responseJSS 2017 ↓Buy the range you'll grow into, then run the same 4–6 compound lifts and add a notch every week.The home gym starts here.
Adjustable Dumbbells (gear) · 6.4Home Gym Starter Kit (gear)
Gearthe foundational bundle that unlocks progressive overload at home - dumbbells + bench + bands do most of the job
⚑ only as good as how consistently you train; a starting kit, not a magic bullet6.3/10SAC Efficacy Score™- Effect size45%Moderate
- Evidence40%Limited
- Reliability15%Works for many
Why these numbers?
Effect size: Dumbbells + bench + bands cover most hypertrophy movements; the kit removes travel, queues and excuses — the consistency lever. 6.2/10.
Evidence: Training-volume research is the evidence; the bundle itself has none. 6.2/10.
Reliability: Works for the self-directed; bench and rack take space many don't have. 7.0/10.
Most of a gym in two square metres.
3 itemsdumbbells + bench + bandsmosthypertrophy movements coveredprogressive overload needs load, angles, pullingJSS 2017 ↓Dumbbells first, bench second, bands for pulling and accessories — buy in that order.Consistency beats equipment count.
Home Gym Starter Kit (gear) · 6.3Founder's Pick15 years runningI built a small home gym 15 years ago because I didn't want to train in a gym alone — and whenever life gets busy or gyms close, that's exactly when it pays off.
FelixFounder, Super Achiever Club Adjustable Weight Bench (gear)
Gearunlocks incline/decline pressing angles and stable heavy work - a genuine enabler of upper-body hypertrophy
⚑ a platform, not a driver; wobble or a seat-gap on a cheap bench undermines heavy pressing6.2/10SAC Efficacy Score™- Effect size45%Moderate
- Evidence40%Limited
- Reliability15%Works for many
Why these numbers?
Effect size: Incline angles and a stable base for heavy presses and rows — the piece that turns dumbbells into a chest and back programme. 6.0/10.
Evidence: Enabler; the evidence is the pressing and rowing research it unlocks. 6.0/10.
Reliability: Sturdy benches last decades; wobbly ones limit load. 7.2/10.
Angles turn a pair of dumbbells into a programme.
flat → inclineangle rangechest + backloaded through full rangestable heavy pressing = upper-body volumeJSS 2017 ↓Rated well above your heaviest press, flat + incline are the two angles that matter.Buy stability, not features.
Adjustable Weight Bench (gear) · 6.2Founder's Pick15 years on the same benchYou buy a good bench once and it lasts forever — mine has been with me for 15 years, and for serious training at home it's simply indispensable.
FelixFounder, Super Achiever Club Casein Protein
Supplementa slow, sustained amino release - useful pre-bed and for long gaps; supports overnight recovery
⚑ modest edge over whey; total daily protein matters most; contains lactose6.1/10SAC Efficacy Score™- Effect size45%Modest
- Evidence40%Moderate
- Reliability15%Works for many
Why these numbers?
Effect size: 40 g of casein before sleep raised overnight muscle protein synthesis (Res 2012) and, over 12 weeks of training, added more muscle and strength than placebo (Snijders 2015). It is still protein toward the total — 5.4/10.
Evidence: Two well-run trials from the Maastricht group: 6.8/10.
Reliability: Pays most when your last meal was hours before bed or your daily total is short; redundant if dinner already covered it. 6.4/10.
Feed the night shift.
40 gcasein before sleep↑ MPSovernight protein synthesis↑ gainsover 12 weeksresistance-trained men — RCTsJ Nutr 2015 ↓30–40 g before bed, or as the slow protein for a long gap — whey handles the post-training slot.For the bedtime slot, not the shaker bag.
Casein Protein · 6.1Protein Bars
Supplementa convenient way to hit the ~1.6-2.2 g/kg daily protein target that drives muscle
⚑ it is protein delivery, not a special ingredient; the good ones are ~20g complete protein, low sugar- Effect size45%Modest
- Evidence40%Moderate
- Reliability15%Specific cases
Why these numbers?
Effect size: Same rule as the powder: total daily protein near 1.6 g/kg drives the gains (Morton 2018). A bar is 15–20 g of it in a pocket — 5.2/10, a little lower than powder for the sugar and fat that ride along.
Evidence: Rides on the protein meta-analysis; bars have no trials of their own. 6.8/10.
Reliability: Convenient and consistent; check the label for amino-spiking and sugar alcohols. 6.2/10.
Protein you'll actually eat.
15–20 gper bar→ totaltoward ~1.6 g/kg/day49 RCTs — protein meta-analysisBJSM 2018 ↓One bar closes one gap, not three — whole food and powder carry the rest.Convenience, not a strategy.
Protein Bars · 6.0Pull-Up Bar (gear)
Gearenables vertical pulling - the key back/biceps stimulus that is otherwise hard to load at home
⚑ bodyweight-limited until you add load (vest/bands); doorway leverage models need a solid frame- Effect size45%Moderate
- Evidence40%Limited
- Reliability15%Works for many
Why these numbers?
Effect size: Vertical pulling builds the lats and biceps and is otherwise almost impossible to load at home; a doorway bar solves it for the price of a shaker. 5.8/10.
Evidence: Enabler of back volume; no bar trials, none needed. 5.8/10.
Reliability: Bodyweight pulling scales with bands (easier) or a vest (harder); doorframe quality matters. 7.4/10.
The one movement a home gym can't fake.
1 bardoorway or wallvertical pulllats + biceps loadedthe missing pattern in dumbbell-only trainingJSS 2017 ↓Bands to assist, vest to progress, 2–3 sets close to failure, twice a week.The cheapest back you'll ever build.
Pull-Up Bar (gear) · 6.0Adjustable Kettlebell (gear)
Gearversatile full-body and conditioning tool - real stimulus for swings, squats and presses in a tiny footprint
⚑ a complement, not the main hypertrophy driver; lock security is safety-critical because it gets swung- Effect size45%Moderate
- Evidence40%Limited
- Reliability15%Works for many
Why these numbers?
Effect size: Six weeks of kettlebell swing training improved maximal and explosive strength (Lake 2012); an adjustable bell covers swings, squats and presses in one footprint. 5.7/10.
Evidence: One controlled training study plus general loading principles: 5.8/10.
Reliability: Great for conditioning and the posterior chain; less precise for isolated hypertrophy work. 7.2/10.
One bell, whole body.
6 weeksswing training↑ max strength+ explosive strengthcontrolled training studyJSCR 2012 ↓Swings, goblet squats, presses, adjust in 2–4 kg steps as the sets get easy.For conditioning and the posterior chain.
Adjustable Kettlebell (gear) · 6.0Resistance Bands (gear)
Gearscalable resistance anywhere - a real hypertrophy stimulus, especially for beginners and accessory work
⚑ harder to load heavy precisely than free weights; best as a complement or travel option5.9/10SAC Efficacy Score™- Effect size45%Modest
- Evidence40%Limited
- Reliability15%Works for many
Why these numbers?
Effect size: Elastic resistance produced strength gains comparable to conventional weights in a meta-analysis (Lopes 2019) — a real stimulus, best for beginners, accessories and travel. 5.4/10 because heavy compound loading still favours iron.
Evidence: A systematic review and meta-analysis of strength outcomes: 6.0/10.
Reliability: Portable, cheap, scalable; the ceiling is load. 7.2/10.
Strength gains on par with weights — up to a point.
elasticvs conventional resistance≈ strengthcomparable gainssystematic review and meta-analysisMeta 2019 ↓Loop bands for pulling and legs, combine with weights once the heaviest band is easy.The travel gym, and the beginner's first year.
Resistance Bands (gear) · 5.9Weighted Vest (gear)
Gearadds real, scalable load to calisthenics and rucking - keeps bodyweight training progressing
⚑ narrower use-case than free weights; fit and bounce-control vary a lot by model and activity5.8/10SAC Efficacy Score™- Effect size45%Moderate
- Evidence40%Limited
- Reliability15%Works for many
Why these numbers?
Effect size: Adding external load kept older adults gaining strength and function in a randomised trial (Greendale 2000); for calisthenics it is the simplest way to keep push-ups and pull-ups progressing. 5.5/10.
Evidence: One RCT in older adults plus the overload principle: 5.6/10.
Reliability: Works for bodyweight athletes and ruckers; adds nothing to a barbell programme. 7.2/10.
Make bodyweight progressive again.
+5–10%bodyweight in a vest↑ strength+ function, RCTambulatory older adultsJAGS 2000 ↓Start at 5% bodyweight, add plates when your top set exceeds 12 reps.For push-ups, pull-ups and rucks.
Weighted Vest (gear) · 5.8Tongkat Ali
Supplementindirect — supports recovery via free-T, not directly anabolic
⚑ indirect; strongest in stressed/older men5.7/10SAC Efficacy Score™- Effect size45%Modest
- Evidence40%Moderate
- Reliability15%Specific cases
Why these numbers?
Effect size: In physically active seniors, 400 mg/day for 5 weeks raised free testosterone and modestly improved muscle strength (Henkel 2014). Indirect — recovery and drive via free T, not direct anabolism. 4.4/10.
Evidence: A pilot in seniors plus the testosterone meta-analysis: 7.4/10 for the hormone, less for hypertrophy.
Reliability: Stressed and aging men respond; young men with normal T get little muscle from it. 5.2/10.
Recovery via free T, not anabolism.
400 mgdaily × 5 weeks↑ free T+ handgrip strengthactive seniors — pilot studyPilot 2014 ↓Morning, standardised, judge at week 8 — it supports the training, it doesn't replace it.For the over-40 lifter with low drive.
Tongkat Ali · 5.7Mass Gainer
Supplementdelivers the calorie surplus hardgainers struggle to eat - the surplus plus training is the mechanism
⚑ only in a surplus; for true hardgainers only; most people should DIY it cheaper5.5/10SAC Efficacy Score™- Effect size45%Modest
- Evidence40%Moderate
- Reliability15%Specific cases
Why these numbers?
Effect size: Muscle grows faster with a modest energy surplus alongside training (Slater 2019); a gainer is calories and protein in a glass for people who can't eat enough. 4.6/10 — the surplus is the mechanism, the powder is convenience.
Evidence: Surplus physiology is well reviewed; gainers themselves have no trials of their own. 6.4/10.
Reliability: Hardgainers benefit; everyone else gains fat. Sugar-heavy formulas overshoot fast. 5.6/10.
Calories you couldn't eat.
+300–500 kcalmodest surplus↑ hypertrophywith trainingreview of energy surplus and muscleReview 2019 ↓Only if the scale won't move: half a serving with milk, track weekly bodyweight, stop when it climbs 0.25–0.5 kg/week.For the hardgainer only.
Mass Gainer · 5.5Lifting Belt (gear)
Gearraises intra-abdominal pressure so you can brace and load heavy compounds harder on top sets
⚑ an intensity aid, not injury insurance; unnecessary for light work or beginners5.5/10SAC Efficacy Score™- Effect size45%Modest
- Evidence40%Limited
- Reliability15%Works for many
Why these numbers?
Effect size: A belt raises intra-abdominal pressure so you can brace and move heavier loads on squats and deadlifts (Lander 1990) — more load on the top sets is the hypertrophy link. 5.2/10.
Evidence: Classic biomechanics studies, no hypertrophy trials: 5.4/10.
Reliability: Pays only on heavy compound top sets; useless for everything else. 6.8/10.
Brace harder, load heavier.
belt onsquat top sets↑ IAPintra-abdominal pressure, more loadbiomechanics — Lander 1990MSSE 1990 ↓Only on sets above ~80%, 10 mm lever or prong, breathe into the belt and push out.A tool for heavy days, not warm-ups.
Lifting Belt (gear) · 5.5Founder's Pickpersonal experienceYou move more weight on the heavy lifts immediately — and if you're prone to lower-back aches, noticeably fewer of them.
FelixFounder, Super Achiever Club BCAAs
Supplement+~22% MPS vs placebo (Jackman 2017), but full EAA/whole protein out-performs them (Moberg 2016; Wolfe 2017)
⚑ adds little if you already hit ~1.6 g/kg/day protein4.7/10SAC Efficacy Score™- Effect size45%Small
- Evidence40%Limited
- Reliability15%Narrow
Why these numbers?
Effect size: BCAAs after training raised myofibrillar protein synthesis ~22% over placebo (Jackman 2017) — but whole protein or complete EAAs beat them, because you cannot build muscle from three of nine amino acids (Wolfe 2017). 3.6/10.
Evidence: Well-run mechanistic trials that also explain why they lose to whey: 6.0/10.
Reliability: Only adds anything if you train fasted and protein is short; otherwise redundant. 4.2/10.
Three amino acids can't build a protein.
5.6 gBCAA post-exercise+22%MPS vs placebo< wheycomplete protein winsresistance-trained men — Jackman 2017Front Physiol 2017 ↓If you sip anything intra-workout, make it EAAs or whey — BCAAs are the expensive subset.Ranked, not recommended.The protein powder above makes this one redundant.
BCAAs · 4.7Turkesterone
Supplementno proven muscle gain in humans — rodent / in-vitro data only
⚑ unproven; buy only third-party-verified product, if at all2.7/10SAC Efficacy Score™- Effect size45%Small
- Evidence40%Preliminary
- Reliability15%Narrow
Why these numbers?
Effect size: No human trial has tested turkesterone for muscle. The case rests on rodent data and one flawed study of a different ecdysteroid, ecdysterone (Isenmann 2019). Independent labs also found products with a fraction of the labelled content. 2.8/10.
Evidence: Zero human efficacy trials on the compound itself: 2.5/10.
Reliability: Adulteration and unverified standardisation make the product itself unpredictable: 3.2/10.
Zero human trials. Zero.
0human turkesterone trialsrodents+ one flawed ecdysterone studythe entire evidence baseArch Toxicol 2019 ↓If you insist, demand a batch HPLC certificate — most bottles have tested far below label.Ranked, not recommended.Creatine costs less and has hundreds of trials.
Turkesterone · 2.7
Build My Stack
Turn the ranking into your protocol: pick your parts and the sheet fills in dose, timing, cost, cautions and our top pick for each — nothing invented, nothing added up.
Foundation · free
Set your ceiling first. Everything else works inside it.
Amplifiers · supplements
Ranked by the SAC Efficacy Score. The ones not worth your money say so.
Gear · one-time
Bought once, set up once. Counted separately from the monthly cost.
Pick your parts on the left — start with the free levers, then add the supplements that fit your baseline.
Our Methodology
How every score on this page is calculated — transparent and free to cite.
Research & Sources
The key human trials behind the rankings above — every PMID verified against its primary source.
- Creatine MonohydrateKreider 2017 (ISSN Position Statement) — International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine · Journal of the International Society of Sports Nutrition · PMID 28615996
- Creatine MonohydrateChilibeck 2017 — Effect of creatine supplementation during resistance training on lean tissue mass and muscular strength in older adults: a meta-analysis · Open Access Journal of Sports Medicine · PMID 29138605
- Protein PowderMorton 2018 — A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults · British Journal of Sports Medicine · PMID 28698222
- Protein PowderCermak 2012 — Protein supplementation augments the adaptive response of skeletal muscle to resistance-type exercise training: a meta-analysis · The American Journal of Clinical Nutrition · PMID 23134885
- Ashwagandha (KSM-66)Lopresti 2019 (testosterone) — A randomized, double-blind, placebo-controlled, crossover study examining the hormonal and vitality effects of ashwagandha (Withania somnifera) in aging, overweight males · American Journal of Men's Health · PMID 30854916
- Ashwagandha (KSM-66)Lopresti 2019 (stress + sleep) — An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract: a randomized, double-blind, placebo-controlled study · Medicine (Baltimore) · PMID 31517876
- Pre-WorkoutPérez-Guisado 2010 — Citrulline malate enhances athletic anaerobic performance and relieves muscle soreness · Journal of Strength and Conditioning Research · PMID 20386132
- Pre-WorkoutHobson 2012 — Effects of β-alanine supplementation on exercise performance: a meta-analysis · Amino Acids · PMID 22270875
- Tongkat AliTalbott 2013 — Effect of Tongkat Ali on stress hormones and psychological mood state in moderately stressed subjects · Journal of the International Society of Sports Nutrition · PMID 23705671
- Tongkat AliTambi 2012 — Standardised water-soluble extract of Eurycoma longifolia, Tongkat Ali, as testosterone booster for managing men with late-onset hypogonadism · Andrologia · PMID 21671978
- Progressive OverloadSchoenfeld et al. 2017 — Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis · J Sports Sci · PMID 27433992
- Beta-AlanineSaunders et al. 2017 — β-alanine supplementation to improve exercise capacity and performance: a systematic review and meta-analysis · Br J Sports Med · PMID 27797728
- Pre-WorkoutGrgic et al. 2018 — Effects of caffeine intake on muscle strength and power: a systematic review and meta-analysis · J Int Soc Sports Nutr · PMID 29527137
- CaseinRes et al. 2012 — Protein ingestion before sleep improves postexercise overnight recovery · Med Sci Sports Exerc · PMID 22330017
- CaseinSnijders et al. 2015 — Protein Ingestion before Sleep Increases Muscle Mass and Strength Gains during Prolonged Resistance-Type Exercise Training in Healthy Young Men · J Nutr · PMID 25926415
- Mass GainerSlater et al. 2019 — Is an Energy Surplus Required to Maximize Skeletal Muscle Hypertrophy Associated With Resistance Training · Front Nutr · PMID 31482093
- BCAAsJackman et al. 2017 — Branched-Chain Amino Acid Ingestion Stimulates Muscle Myofibrillar Protein Synthesis following Resistance Exercise in Humans · Front Physiol · PMID 28638350
- BCAAsWolfe 2017 — Branched-chain amino acids and muscle protein synthesis in humans: myth or reality? · J Int Soc Sports Nutr · PMID 28852372
- TurkesteroneIsenmann et al. 2019 — Ecdysteroids as non-conventional anabolic agent: performance enhancement by ecdysterone supplementation in humans · Arch Toxicol · PMID 31123801
- Tongkat AliHenkel et al. 2014 — Tongkat Ali as a potential herbal supplement for physically active male and female seniors — a pilot study · Phytother Res · PMID 23754792
- AshwagandhaWankhede et al. 2015 — Examining the effect of Withania somnifera supplementation on muscle strength and recovery: a randomized controlled trial · J Int Soc Sports Nutr · PMID 26609282
- Resistance BandsLopes et al. 2019 — Effects of training with elastic resistance versus conventional resistance on muscular strength: A systematic review and meta-analysis · SAGE Open Med · PMID 30815258
- KettlebellLake & Lauder 2012 — Kettlebell swing training improves maximal and explosive strength · J Strength Cond Res · PMID 22580981
- Weighted VestGreendale et al. 2000 — A randomized trial of weighted vest use in ambulatory older adults: strength, performance, and quality of life outcomes · J Am Geriatr Soc · PMID 10733058
- Lifting BeltLander et al. 1990 — The effectiveness of weight-belts during the squat exercise · Med Sci Sports Exerc · PMID 2304406