Muscle gain is pure biomechanics and biochemistry.
To optimise for muscle growth you need 3 areas adequately satisfied: stimulus, food, hormones.
In training, this means specific muscle growth techniques and basic weight progression. For food, this means amino acids, micronutrients, calories. Both of these feed into hormones and their precursors.
If any 1 of these 3 isn't favourable toward muscle growth, you'll find it hard to grow muscle regardless.
How the coaching works → · Pricing →
Supplements I recommend for muscle & strength gain
Below is a list of my top recommended supplements for muscle & strength gain. As always, they are only the supplements with research behind them, of which I believe give the highest return for the cost & effort involved.
Links are simply the cheapest/easiest places that I use to buy them online. Please let me know if you find anywhere better, so I can update the list. This page contains affiliate links where I may make 1-5% commission, at no extra cost to you.
This is not medical advice, and no dose here is tailored to you. Supplements can interact with medication and are not suitable for everyone, including during pregnancy or breastfeeding. Speak to your doctor or pharmacist before starting any.
D-Aspartic Acid
An amino acid that has been shown in several studies to effectively increase testosterone in men, thereby increasing lean muscle mass, strength, energy, mental resilience & sex drive.
A cheap and very effective supplement.
Dose: 5g before bed · Where I buy it →
Zinc & Magnesium
A simple mix of two essential minerals.
Both Zinc & Magnesium are needed for 1000s of processes in the body, a deficiency in either can be costly. [r][r][r]
In men who are zinc deficient, correcting that deficiency raises testosterone. [r][r]
Dose: 0.5g before bed · Where I buy it →
Creatine Monohydrate
Probably the most thoroughly studied supplement in history, in-fact it was isolated from meat in 1832, by the French chemist Michel Eugène Chevreul. [r] Proven time & time again. With countless studies finding it to increase strength [r][r], muscle volume [r], improve energy [r] & skin, increase intelligence, hearing, fertility, and so much more. Creatine is the grand-master of supplements in my opinion.
Dose: 5g every day, for life. · Where I buy it →
Ω-3 Fish oil — DHA/EPA
Helps lower inflammation (reducing time to recover), increase testosterone production, improve the anabolic response from exercise as well as improving cognitive performance and potentially lowering the risk of heart disease, diabetes & Alzheimer's.
Dose: 2x morning & 2x night · Where I buy it →
Hydrolysed Collagen Peptides
New studies are showing how effective these peptides are for improving not just muscle gain & recovery, but really improving skin complexion, hair & nail growth, including the strength of connective tissue, leading to lower risk of injury now and as you age. Further, studies have found they help lower inflammation markers and improve auto-immune symptoms. Plus, it's lactose free.
Vitamin D3
Needed for immune threat response, testosterone & serotonin production, sleep cycle regulation and many other important things. Our indoor lifestyles make it hard to get robust amounts of Vit-D. Studies show it improves symptoms of depression too. [r][r][r][r][r]
Unless you work outdoors for 10hrs a day, you're likely deficient.
If you're an office worker, this stuff is worth its weight in gold.
Dose: 5,000iu daily (morning only) · Where I buy it →
HMB (β-Hydroxy-β-methylbutyrate)
Made in the human body, and a pretty new addition to the market. HMB was found in a few studies to ⬆ lean muscle gain and strength, while ⬇ muscle losses. Purportedly via decreasing catabolic effects on muscle tissue. The research is fairly weak so far though. [r][r][r][r]
Dose: 1g w protein, prior to gym. · Where I buy it →
Tongkat Ali
A plant with phytoandrogenic properties (mimicking androgens).
Found to significantly ⬆ total & free testosterone concentrations (up 37%) in men (young and senior), and ⬆ strength in men & women. It improved erectile dysfunction, showed efficacy as an antimicrobial & antiparasitic agent, and lowered stress, anger, and confusion. [r][r][r][r][r][r][r]
Dose: 400mg per day (5wks) · Where I buy it →
Fadogia agrestis
Another phytoandrogenic plant shown to increase testosterone, sexual frequency, and testicular size, plus recovery from erectile dysfunction.
Although, the research on this plant is very weak, and some liver & kidney toxicity has been shown after ~4wks. [r][r][r][r]
Dose: 600mg per day (3-4wks) · Where I buy it →
Start with a chat.
A complimentary consultation (30 mins) helps us establish your goals, history, and constraints, then settle the right format before any commitment.