It turns out the CHEAPEST supplement on the market may significantly increase your bench!
In fact, it’s not really a bodybuilding supplement since almost everyone in the developed world has already got some in their cupboard!
A study [1] concluded…
“Participants completed significantly more repetitions to failure and lifted significantly greater weight”
The wonder “supplement” in question?
Caffeine.
How much caffeine?
They administered 5mg of caffeine per kg of bodyweight.
Here is a table of the results…
The researchers concluded, “Caffeine ingestion enhances performance in short-term, resistance exercise to failure”. Sounds perfect for THT, doesn’t it?
Interestingly, they also noted, “Mood state scores for vigor were greater and fatigue scores lower in the presence of caffeine.”
From the above table, we can see an average of 2 extra reps in a fairly high rep range to failure. In a THT context you could therefore expect that 5mg of caffeine per kg of bodyweight would net you 1 extra rep per set in the 8-12 rep range. THT rep range calculator is here.
So if you’re sold on this, and you’re not already taking pre-workout caffeine, try it and report back to us here, at MuscleHacker, and/or at Facebook.
Wondering where to get your caffeine?
In UK/Europe, you can bag some dirt cheap caffeine here.
In north America, it works out even cheaper here at Amazon.
Now, if you’re someone that spends a fortune on pre-workout nitric oxide supplements, you can save yourself a fortune. I previously identified the active ingredients in these supplements as caffeine and arginine alpha-ketogluterate.
Fortunately AAKG is also really cheap. The cheapest I could find in the US was this brand – $35 for 500g! That’s enough for 100 workouts!
At MyProtein you can pick up 250g of AAKG for £16.89. At 5g pre-workout, that’s 50 workouts. Training 5 days a week, this will give you a 10-week supply, which just so happens to be a full THT cycle! 😀
So if you want to fuel some extra growth-stimulating reps in the gym immediately, either take your caffeine (or caffeine & AAKG pre-workout combo) and hit it HARD!
Remember to let me know how you get on. If you’re a MuscleHacker.com writer and you’re doing this for the first time, you can blog about it there to let us all know of any gains you experience!
Stay Motivated!
Mark
P.S. If you wanna check out a video of Adam dumbbell rowing with some 120’s, get your butt on over to MuscleHacker.com pronto.
[1] The effect of caffeine ingestion on mood state and bench press performance to failure.
Interesting…
Here’s an off-topic question I have for you though…Is it necessary that the muscles you worked one day should feel sore the next? For the first time since doing a max of 4 reps per each set with minimal results, I decided to try your 8-12 rep rule yesterday on my chest and triceps. I’m hardly sore at all! I don’t know what to make of it. I just hope the soreness I’m looking for is an irrelevant side effect that won’t be a game changer either way while I look to build mass.
Going to try the AAKG & caffeine Mark. Just a quick question. I only use the same supplements as you, except for naNOx9 by muscletech. I take 3 caplets 20 min. before workouts only. It does have AAKG but no caffeine. If you could look at ingredients and see what you think. Been using it for a couple years and it makes a big difference in my workout. Thank You Mark.
@John. Necessary? No. Sometimes it happens, sometimes it doesn’t. Think about it, you could run a marathon and be VERY sore the next day, but you certainly wouldn’t have stimulated any muscle growth. Sometimes soreness kicks in 48 hrs later. Lastly, make sure you are REALLY training to failure within that 8-12 rep range.
@Mike. I took a look but it’s a proprietary blend, so they don’t tell you how much of each ingredient is in it. So I have no idea how much AAKG is in it. But 1 serving is 3g and AAKG is just 1 ingredient, so there can’t be anywhere near 5g of AAKG in there. I would suggest you finish your current stock off and switch to a caffeine/AAKG combo and compare your results. I would guess the combo would be better….and cheaper. Thanks for the donation by the way! I really appreciate it!
Hi Mark i am new here i really like the blog its very helpful.
I read most of it 🙂
anyway… i have a question https://08b55597.tinylinks.co
do you think this product really works its new in My Protein
I get my caffeine from http://www.iherb.com
e.g. SciFit Caffeine, 200 mg, 500 Capsules: $11.44 + $4 shipping to Europe. sometimes shipping is even free. Also they are capsules and I think they act faster than tablets. They have AAKG too.
I will switch to the AAKG/caffeine after nano is used up and report back with the results. Thanks A Bunch Mark!!