Want more muscle? There’s a supplement for that.
Today, many people take muscle builder supplements to boost lean muscle, build strength, and burn fat. Some take muscle builders for bulk. Others take muscle builders to build lean muscle.
Plenty of muscle builders claim to boost muscle. However, not all supplements live up to that claim.
Some of the best muscle builders use proven ingredients to boost muscle growth, enhance protein synthesis, and accelerate recovery.
Looking for the best muscle builders available today? Want to find the best muscle building supplements? Our editorial team ranked the best muscle builder supplements of 2021.
Ranking the Top 17 Best Muscle Builder Supplements in 2021
We contacted manufacturers, pored over lab tests, and personally tested muscle builders wherever possible to determine the best muscle building supplements of 2021.
After much deliberation within our team, here’s how we ranked the best muscle building supplements of 2021:
- Xwerks Ignite
- Xwerks Ashwa
- Pre Lab Pro
- D-Bal Max
- Transparent Labs Mass Gainer
- CrazyBulk Intensive Pre-Train
- CrazyBulk Tri-Protein
- CrazyBulk CRN-5
- HyperGH 14X
- Cellucor C4 Extreme
- Ladder Pre-Workout
- Onnit Total Strength Performance
- Blackwolf Pre-Workout
- 4 Gauge
- Powher Pre-Workout
Ignite from Xwerks is a muscle building supplement that gives your body the ingredients it needs to build muscles before you start working out. Available in four flavors (including green apple, orange, blue raspberry, and watermelon), Ignite breaks the mold on typical preworkout formulas.
While other preworkout formulas flood your body with caffeine, chemicals, and stimulants that lead to crashes, Ignite gives you a blend of natural energy boosters and focus-enhancing ingredients. You get smooth, refreshing, and sustainable energy without the crass.
Key ingredients in Ignite include caffeine, B vitamins, DMAE, rhodiola rosea, and beta alanine. You can get protein and creatine from other muscle builder supplements. Ignite starts your muscle growth before your workout begins, making it one of the most effective muscle builder supplements available today.
XWERKS Ashwa is a natural ashwagandha root extract supplement. It is said ashwagandha has been used for thousands of years by our ancestors as a plant medicine for its adaptogen abilities. This means it helps your body adapt to the stress we encounter in our day to day lives. This adaptation means you can naturally increase testosterone, physical performance and build muscle.
Modern science has proved our ancestors right, ashwagandha works and works well. Multiple studies have confirmed its ability to increase test, build muscle, improve sleep and reduce stress. Making this the perfect muscle building supplement to add to your gym bag along with other XWERKS products.
Ashwa comes with 30 servings of pure ashwagandha root extract and all XWERKS products ship free with a 30 day money back guarantee.
Pre Lab Pro
Pre Lab Pro is a next generation workout formula that builds muscle by boosting nitric oxide production. By taking Pe Lab Pro daily, you can crush your workout for maximum muscle building effectiveness.
The secret to muscle building isn’t just in protein and creatine: it’s also in giving your body the right ingredients before your workout. Pre Lab Pro does that by flooding your body with nitric oxide boosters, enhancing pump and boosting endurance.
To achieve these benefits, Pre Lab Pro contains some of the most proven endurance and nitric oxide boosters available, including beetroot powder, the Setria performance blend, caffeine, and L-theanine, among other vitamins, minerals, and nutrients. It’s the ultimate preworkout muscle builder supplement.
Testosterone is crucial for muscle building and male performance, and TestoPrime aims to optimize muscle building by boosting testosterone levels.
The makers of TestoPrime claim their supplement will give any man “a flood of new and natural testosterone.” The ingredients in TestoPrime also boost physical and mental energy, support protein synthesis, and improve motivation – all of which can lead to better muscle building effects at the gym.
With natural ingredients and zero side effects, TestoPrime is confident it can reverse low testosterone problems in any man. To provide these benefits, TestoPrime has very strong doses of D-aspartic acid, panax ginseng, KSM-66 ashwagandha extract, and fenugreek, all of which have been linked to higher testosterone levels.
D-Bal Max is one of the internet’s best-known muscle builder supplements. Described as “pure bodybuilding dynamite,” D-Bal Max gives you the performance-boosting, muscle-building effects of steroids without actually taking steroids.
D-Bal Max, as you may have guessed from the name, is specially built to replicate the effects of Dianabol, one of the world’s most popular steroids. D-Bal Max contains natural ingredients for maximum strength, muscle, and performance, giving anyone a fast-acting blend of proven muscle boosting ingredients.
To deliver these benefits and replicate the effects of the popular anabolic steroid, D-Bal Max includes a BCAA complex, hydroxyecdysterone, and a whey protein complex, all of which can deliver powerful bodybuilding and muscle development results.
Transparent Labs Mass Gainer
Mass Gainer from Transparent Labs is a high-powered mass gainer supplement for those who want to bulk up, gain muscle, and give their body a strong dose of protein and other ingredients in each serving.
Mass Gainer contains 53g of protein per serving. Each serving also contains high levels of creatine, carbs, and calories. That sounds like a high dose of protein per serving (and it is), but it makes more sense when you realize each serving of Mass Gainer is 196.76g (2 scoops), which is one of the largest serving sizes you’ll find in the protein powder space (although it’s similar to other mass gainer supplements).
Overall, Transparent Labs Mass Gainer is a popular and well-rated mass gainer supplement ideal for those on a bulking phase. If you want to build muscle and bulk up, then Transparent Labs Mass Gainer may be the right choice for you.
CrazyBulk Intensive Pre-Train
Crazdy Bulk Intensive Pre-Train starts building muscle before your workout. Priced at $57.99, Intensive Pre-Train is designed to help you lift heavier, sprint faster, and train harder. It gets you fired up before hitting the gym, allowing you to maximize muscle building at the gym.
To boost muscle building and energy, Intensive Pre-Train contains En-Xtra (a blend of caffeine and other ingredients), KSM-66 (an ashwagandha formula), and thiamine (a B vitamin for energy). By taking all of these ingredients at the same time, you can purportedly boost energy, focus, and motivation, among other perks.
Overall, CrazyBulk Intensive Pre-Train works like most other muscle building preworkout formulas: you take it before a workout to supercharge your muscle growth.
CrazyBulk Tri-Protein uses six types of protein and three muscle building phases to supercharge muscle building results. Priced at $56 for a one month supply, Tri-Protein is one of the most popular muscle building protein formulas on our list.
Tri-Protein is ideal for muscle mass gains, hitting your protein goals, and reducing post-workout pain, among other benefits. Just add one 30g scoop to 250mL to 300mL of water, then shake well and enjoy the chocolate flavor.
The six types of protein in CrazyBulk Tri-Protein include whey protein isolate, whey protein concentrate, micellar casein, milk protein concentrate, calcium caseinate, and whey protein hydrolysate. These six types of protein work across three phases, allowing you to maximize muscle building results.
CrazyBulk CRN-5 is a creatine formula that delivers 5 sources of creatine in each serving. Creatine is one of the most popular and proven muscle building supplement ingredients ever released. CRN-5 gives you 5 types of creatine for maximum absorption – and maximum muscle building results.
The 5 types of creatine in CRN-5 include creatine monohydrate, creatine hydrochloride, creatine ethyl ester, creatine citrate pyruvate, and tri-creatine malate. CrazyBulk also adds vitamins and minerals (including magnesium, potassium, and sodium) to ensure you stay hydrated even when taking high levels of creatine.
For maximum physical power, minimal fatigue, and maximum energy for high intensity training, CRN-5 from CrazyBulk may be the best choice for you.
HyperGH 14X is a natural HGH releasing system that claims to legally maximize pure muscle while replicating the effects of human growth hormone (HGH) injections. By taking four tablets of HyperGH 14X daily, you can purportedly enjoy faster recovery times, stack on more muscle, and reduce body fat, among other perks.
Each serving of HyperGH 14X contains 930mg of HGH precursors. According to the manufacturer, this proprietary formula will allow you to stack on pound after pound of lean, hard muscle – all without the pain, side effects, or legality issues of ordinary HGH.
Although there’s limited information about what’s inside HyperGH 14X and how the supplement actually works, the manufacturer is confident anyone can raise levels of muscle-building HGH significantly after taking HyperGH 14X.
Cellucor C4 Extreme
Cellucor is one of the best-known names in the preworkout supplement space, and C4 is an industry leader for a reason. Cellucor’s C4 is available in Original and Extreme varieties. For maximum muscle building power and energy, Cellucor C4 Extreme is tough to beat – especially at its surprisingly reasonable price.
With 150mg of caffeine per serving and strong doses of beta alanine and creatine, Cellucor C4 delivers all of the preworkout ingredients you need for maximum muscle building and energy.
Plus, there are four total versions of Cellucor C4 available for different needs and preferences, including C4 Original, C4 Ripped, C4 Extreme, and C4 Extreme Natural Zero. C4 Original and C4 Ripped contain 150mg of caffeine and 1.6g of beta alanine per serving, while C4 Extreme / Natural Zero contain 200mg of caffeine and 2g of beta alanine per serving.
Ladder’s Pre-Workout is a high-end preworkout supplement available in strawberry lemonade and tropical fruit flavors. Priced at $55.95 for 30 servings, Ladder’s Pre-Workout delivers high-end value without breaking the bank.
Ladder Pre-Workout is also the only nutritional supplement on our list created by LeBron James and Arnold Schwarzenegger. It’s also the only supplement on our list that is NSF Certified for Sport, which means athletes can take it without worrying about banned ingredients.
For a high-end preworkout that delivers maximum muscle building and energy, Ladder Pre-Workout is tough to beat – especially if you value high-end manufacturing standards and quality.
Onnit Total Strength Performance
Onnit is one of the best-known names in the supplement space. Onnit’s Total Strength + Performance formula boosts energy and strength gains in multiple ways without relying on caffeine.
While other muscle builder supplements overload you with caffeine, Onnit emphasizes natural energy for more sustained results.
Each serving of Onnit Total Strength + Performance includes the Onnit Power Blend, the Onnit Performance Blend, and the Onnit Support. You get the adaptogens, vitamins, plants, and herbs you need to perform at your peak.
Blackwolf Pre-Workout is a popular preworkout muscle builder supplement available in caffeinated and caffeine-free varieties. You can also choose from unique flavors like green apple, blue raspberry, and fruit punch.
Each serving of Blackwolf Pre-Workout contains 6,000mg of L-citrulline, 200mg of caffeine, 3,200mg of beta alanine, and 3,000mg of creatine, making it one of the strongest muscle building formulas on our list. By taking Blackwolf Pre-Workout before a workout, you can enjoy lasting energy, heightened focus, and maximum endurance – all of which lead to better muscle and strength gains.
Although Blackwolf isn’t as well-known as other muscle builder supplement brands on our list, Blackwolf’s Pre-Workout is changing the game and backed by strong reviews online.
4 Gauge is an explosive preworkout that comes in an appropriate, shotgun shell-like canister. By taking 4 Gauge before a workout, you can enjoy an explosive workout the crash or the jitters.
4 Gauge contains ingredients to push you to a higher level of intensity, helping you enjoy better gains at the gym. In fact, 4 Gauge claims to give you “skin-splitting pumps,” helping you maximize muscle growth without the crashes of other preworkout supplements.
Each serving of 4 Gauge contains 6,000mg of L-citrulline, 150mg of caffeine, 200mg of L-theanine, and 300mg of beet extract. Together, these ingredients can boost energy, widen blood vessels, and optimize energy from the beginning to end of your workout.
Powher Pre-Workout is a preworkout supplement for women that delivers more intense workouts, increased focus and motivation, and a great flavor – all while being catered towards women.
Powher Pre-Workout contains similar ingredients to other muscle builder supplements on our list, including EnXtra (a caffeine-based formula), additional caffeine from green coffee bean extract, vitamin B6, and vitamin B12 – all of which are proven energy boosters.
We also like that Powher Pre-Workout was formulated by a registered dietician – not a marketing team. There’s a reason Powher Pre-Workout is one of the internet’s trendiest muscle builder and preworkout supplements for women.
Clenbutrol is the supplement version of Clenbuterol. Made by CrazyBulk, which is known for its legal steroid alternatives, Clenbutrol targets muscle building in multiple ways. Clenbutrol is designed for powerful fat burning, improved performance, and better lean muscle retention – all with none of the side effects we typically associate with Clenbuterol.
To achieve these benefits, Clenbutrol uses a blend of energy boosting ingredients and fat burners, including vitamin B3, garcinia cambogia, bitter orange extract, and guarana. Some of the ingredients are designed to boost energy. Others are designed to accelerate fat burning.
Before you build muscle, it helps to burn away fat. Clenbutrol will help you do that – even if it’s not strictly a muscle builder like other supplements on our list of the best muscle builders.
What an incredible list of the best muscle builders to buy in 2021, and as a final recap, let’s cover the top qualities of each muscle building supplement before reviewing how we ranked the most popular products to use:
|Pre Lab Pro|
|Transparent Labs Mass Gainer|
|CrazyBulk Intensive Pre-Train|
|Cellucor C4 Extreme|
|Onnit Total Strength Performance|
How We Ranked
All muscle builder supplements claim to help you build muscle (that’s the point). However, only the top-ranked muscle builder supplements actually work.
To separate the contenders from the pretenders, we used the following ranking metrics:
Proven Muscle Building Ingredients: There are no “shortcuts” to muscle building. Instead, there are proven muscle building ingredients like protein, creatine, and amino acids. We primarily ranked muscle builder supplements based on the presence of these muscle building ingredients.
Ingredient Dosages: Some muscle builder supplements contain all of the right ingredients – but at surprisingly weak dosages. The average sedentary human needs around 60g of protein per day. Active individuals, meanwhile, should take 1.2g to 1.7g of protein per kilogram of body weight (0.5g to 0.8g per lb of body weight). Even the best
Honest Advertised Benefits: There’s no shortcut to muscle growth. There’s no Captain America-style serum you can take to gain 100lbs of muscle overnight. The best muscle builders will support your muscle building goals when used in conjunction with a strength training or workout routine. We were wary of muscle building supplements that advertised themselves as shortcuts or overnight solutions – or exaggerated their muscle building claims in any way.
Flavor, Mixability, and Overall Taste: Most muscle builders are flavored formulas. Some have unpleasant, sickly sweet flavors. Others have creamy and delicious flavors. Some are easy to mix, while others are clumpy and unpleasant. Although it wasn’t our largest ranking factor, we considered the flavor, mixability, and overall taste of each supplement in our rankings.
Price, Value, and Cost: Some muscle builders are priced at $69 and worth about $5. Others are priced at $30 and contain $30 worth of ingredients. We weren’t biased towards muscle builders with a specific price point. However, we preferred muscle builders with good value at any price range – whether it was $20 or $200 for a one month supply.
Manufacturer History & Reputation: Some muscle builder supplement companies have been producing high-quality supplements for decades. Others are new to the scene and have a limited track record. We weren’t biased against startup companies. However, we liked supplement manufacturers with a proven history and reputation.
Complementary Ingredients: We primarily assessed muscle builder supplements based on their primary ingredients – like protein and creatine. However, many muscle builder supplements also contained complementary ingredients to support muscle development, brain power, focus, energy, and fat burning, among other benefits. We considered these complementary ingredients in our rankings.
Who Should Take a Muscle Builder Supplement?
People take muscle builder supplements for an obvious reason: to build muscle. However, muscle builder supplements aren’t just for bodybuilders seeking to bulk up.
- Anyone trying to build lean muscle mass
- Someone trying to burn fat and replace it with muscle
- Someone trying to bulk up, get more toned, or improve overall appearance
- Those trying to boost mood, energy, and overall confidence
- Someone looking to complement a healthy diet and exercise routine
- Anyone who wants help recovering from exercising or reducing post-workout muscle soreness
Some people lose weight when taking the right muscle builder. Others gain weight. Some muscle builders are designed to support cutting phases, while others are designed for bulking. Check the label to determine the optimal muscle building supplement for you.
Muscle Builder Benefits: What Does Science Say?
There’s no shortcut to muscle growth. However, you can take a muscle builder supplement to help develop muscle. Certain ingredients are proven to help with muscle growth and development. By taking the right type of protein and creatine, for example, you can rapidly accelerate muscle growth.
Whey protein powder is the best-known type of protein powder available today. It’s the type of protein powder found in most protein supplements and muscle builders. As you might expect, whey protein is backed by considerable scientific evidence. Whey protein is rich with amino acids like leucine that play a crucial role in protein synthesis. Studies also show that your body can rapidly digest and absorb whey protein, making it ideal for fast muscle building.
Casein is another popular type of protein. Known for its longer absorption times, casein is ideal for muscle building and development. Casein protein is easy to digest, and your body absorbs it over a long period of time. Whey protein causes a large spike in blood levels of amino acids soon after ingestion, making it ideal for rapid muscle building. Casein, however, is digested slowly, giving you a steady release of amino acids over a 5 to 10 hour window. Studies have validated the use of casein protein for muscle building, showing it’s comparable to other types of protein for accelerating muscle growth.
Both whey and casein protein come from dairy sources, making them unavailable to vegans. Some people also experience digestive issues (like bloating) with animal-sourced proteins. That’s why plant-based protein has never been more popular. Vegetables aren’t a great source of protein on their own. However, by condensing peas and other ingredients into highly-concentrated powders, manufacturers have created effective plant-based protein powders. The best and most science-backed plant-based protein powders are pea and rice proteins. In this study, researchers found that a combination of pea and rice protein was as effective as whey protein for building muscle.
Creatine is one of the kings of the supplement space for a reason. Creatine is a natural chemical produced by your body. When taken in supplement form, it boosts muscle development and energy at the cellular level, helping you transform your body in a short period of time. Creatine is made from amino acids like L-arginine, glycine, and methionine, making it one of the best natural supplements for muscle growth. Studies have shown that creatine boosts muscle and strength gains, improves anaerobic endurance, and reduces muscle damage and soreness from exercise, among other benefits.
Many people take caffeine to boost muscle development. Although it works in a much different way than protein and creatine, caffeine is one of the most effective muscle growth supplements available. Caffeine boosts metabolism, improves strength, and promotes muscle endurance, among other benefits. In this 2008 study, for example, researchers tested the effects of caffeine on people doing a single repetition at their max weight. Researchers found that people were able to bench press 11% heavier and leg press 12% heavier weights when taking caffeine compared to a placebo. By taking caffeine daily, you can push yourself harder and longer at the gym, maximizing strength and muscle gains.
L-citrulline, or citrulline malate, is another popular muscle builder supplement ingredient. L-citrulline is an amino acid proven to help you build muscle by promoting nitric oxide. Nitric oxide is a gas that widens blood vessels and improves blood flow, boosting physical performance. In this study, researchers gave L-citrulline to participants and found they were able to perform 53% better on the bench press than participants taking a placebo. That group also experienced 40% less muscle soreness. Other studies have shown that L-citrulline boosts aerobic performance, widens blood vessels, and improves blood flow, among other benefits. Research shows that L-citrulline works best when taken at doses of 4g to 10g, so make sure your muscle builder supplement has a significant dose of L-citrulline for maximum effectiveness.
Beta alanine is another amino acid linked to muscle growth. In this study, researchers found that beta alanine supplements allowed participants to do 22% more reps and lift 18% more total weight, on average, compared to a group that took a placebo supplement. In other words, beta alanine significantly boosted strength and performance when used as a preworkout.
Interestingly, not all muscle builder supplements are validated by science. Many people take BCAA supplements to boost muscle building, for example, yet there’s little evidence BCAA supplements boost muscle development. BCAA supplements contain three amino acids (leucine, isoleucine, and valine). Studies show BCAAs can boost immunity, reduce fatigue, and minimize muscle damage after a workout. However, there are few largescale studies on BCAA supplements proving they meaningfully boost muscle growth in humans. In fact, you may be better off getting BCAAs from food sources instead.
Similarly, testosterone booster supplements are not ideal for muscle development because they aren’t backed by significant science. Although they’re marketed as a way to supercharge testosterone overnight, most testosterone booster ingredients (including DAA, tribulus terrestris, and DMAE) have not been shown to significantly raise testosterone levels in largescale studies on humans.
Overall, there are plenty of science-backed, effective muscle builder supplements available today. By taking the right muscle builder supplement with strong doses of proven ingredients, you can maximize muscle building and boost your strength gains.
Side Effects of Muscle Builder Supplements
Muscle builder supplements are not associated with significant side effects when used by healthy adults in normal dosages.
Per FDA regulations, muscle builder supplements must contain ingredients and dosages that are generally recognised as safe (GRAS) by the FDA. That means they’re not linked to significant or harmful effects in most people.
However, you may experience mild side effects when taking muscle builder supplements, including:
- Stomach discomfort
- Bloating and indigestion
- Diarrhea or constipation
These side effects are mild and rare. Talk to your doctor before taking a muscle builder supplement (or any supplement) if you have a medical condition or are taking medication.
Recommended Dosage of Muscle Builder Supplements
Muscle builder supplements have different ingredients and dosages. They’re no specific dose of muscle builder supplement you should take daily. However, science tells us that specific ingredients work best when used at certain dosages.
Protein is the best-known muscle builder ingredient. Experts recommend getting around 0.5 to 0.8g of protein per lb of body weight, or around 90 to 140g of protein per day for the average-sized person. Your body needs protein to rebuild muscle tissue and synthesize muscle proteins.
In this study, for example, researchers showed that taking 4g to 10g of citrulline malate before exercising was associated with better performance and reduced muscle soreness, among other benefits.
Beta alanine is a more unique ingredient. Studies show that taking small doses of beta alanine throughout the day is as beneficial as taking it immediately before training. Studies also show that your body needs to build up beta alanine over time for maximum performance. Instead of taking 3g to 6g of beta alanine at once, consider taking beta alanine throughout the day.
Most people take 5g to 10g of creatine per serving for muscle building. Studies show that taking 5g to 10g of creatine before and after a workout could accelerate muscle development, for example.
FAQs About Muscle Builders
We get plenty of questions about muscle builder supplements and how they work. Here are some of the answers to our most frequently asked questions.
Q: What is a muscle builder supplement?
A: A muscle builder supplement is any nutritional supplement that contains ingredients to support muscle growth, protein synthesis, or strength.
Q: What’s in a muscle builder supplement?
A: Most muscle builder supplements contain protein, creatine, and amino acids that your body needs to accelerate muscle development.
Q: How much protein should I take per day?
A: Most experts recommend taking approximately 1.2 to 1.7g of protein per kilogram of body weight per day, or around 0.5 to 0.8g per lb of body weight. For the average 175lb person, that means taking 87.5g to 140g of protein per day.
Q: What is a muscle?
A: A muscle is a collection of long, tubular cells (called myocytes) that have banded together in a process called myogenesis. You can find these collections of cells (called fibers) distributed throughout your body in all different shapes, forms, and sizes.
Q: What are the three types of muscle cells?
A: Studies show that the human body has three types of muscle cells, including skeletal, smooth, and cardiac muscle. Cardiac muscles are found inside your hollow organs (like the intestines and stomach), cardiac muscles are found inside your heart, and skeletal muscles are the ones most of us think of when we hear “muscles,” including quads, hamstrings, calves, and other major muscles throughout the body.
Q: Is the brain a muscle?
A: Although many muscle builder supplements have nootropic benefits, the brain is not considered a muscle. The brain is made from neural tissue. However, you can still exercise your brain with cognitive tests, memory tests, and attention tests.
Q: Do I need to eat more protein to build more muscle?
A: Nutrition is key to building more muscle, and many people add protein to their diet to build muscle. Protein is important for protein synthesis and muscle building. However, you also need to eat calories, carbs, vitamins, minerals, and other nutrients. Simply taking a protein powder won’t give your body everything it needs.
Q: Do muscle builder supplements help with muscle soreness?
A: Good muscle builder supplements contain amino acids, protein, and other ingredients to help support recovery. Many people feel reduced muscle pain and soreness after taking a muscle builder supplement.
Q: Does muscle weigh more than fat?
A: A pound of muscle and a pound of fat weigh the same (obviously). However, muscle is denser than fat. It’s approximately 10 to 15% denser than fat.
Q: Can I turn body fat into muscle?
A: Fat and muscle are different types of tissue. You cannot turn fat into muscle. Muscle is active tissue that burns calories, while fat is a special type of tissue that stores excess energy. Training hard can make it seem like you’re turning fat into muscle. However, that’s not the case: you’re burning away fat and replacing it with muscle.
Q: How often do I need to work out to build muscle?
A: Strength training routines vary between individuals. Some people build muscle when working out 3 days a week. Others need to work out 5 or even 7 days a week to build muscle. Work with a strength training coach or personal trainer to determine your optimal muscle building regimen.
Q: How long should workouts last for strength training?
A: Personal trainers have different opinions on workout lengths. However, most recommend aiming to complete a workout in about an hour, which includes warmup, cooldown, and stretching.
Q: Are free weights better than machines for muscle building?
A: Most experts recommend free weights and compound workouts for maximum muscle development. Machines are ideal for targeting specific muscles, but they can limit the amount of stabilizing muscle mass you develop.
Q: Should I use light or heavy weights for muscle building?
A: Generally, experts recommend doing 5 reps of heavy weights across 5 sets to build strength. However, there’s no specific rule on using light or heavy weights for muscle building, and opinions vary. Talk to a personal trainer for your optimal strength training routine.
Q: Can I build muscle without getting big?
A: Yes, you can build muscle without significantly increasing your weight or size. A good muscle building routine can strip away fat and replace it with muscle. Although muscle may be 10 to 15% heavier than fat, it occupies the same amount of “space”, which means you may not look bigger even after adding lean muscle.
Q: Do I need creatine to build muscle?
A: Most experts recommend creatine for serious muscle and strength building. It’s one of the most popular supplements in the world for a reason. However, you don’t technically need creatine (or any supplement) to build muscle.
Q: When should I take a muscle building supplement?
A: Generally, experts recommend taking a muscle building supplement within 45 to 60 minutes of a workout to give your body the nutrients it needs to build muscle.
Q: How many muscles do I have?
A: your body has more than 600 muscles.
Q: What’s the largest muscle in the body?
A: The largest muscle in the body is the gluteus maximus. It’s the large muscle in your butt. You work this muscle when walking up stairs or doing squats.
Q: What’s the smallest muscle in the body?
A: The smallest muscles in the body are found in your inner ear. They’re the muscles that hold your inner ear together and connect to your eardrum.
Q: Do males and females grow muscle differently?
A: Several factors impact muscle growth, including genetics and hormone levels (including levels of estrogen and testosterone). Because of these factors, muscle grows at different rates regardless of biological sex.
Q: Is rest important for muscle growth?
A: Rest is important for building muscle. Your body needs to repair itself and rebuild muscle fibers you tore during your workout. For maximum muscle development, you need sufficient rest and sleep.
Q: What are the best supplement ingredients for muscle growth?
A: Creatine, protein, and caffeine are three of the most important ingredients for muscle growth. Protein and creatine fuel your muscles with energy and amino acids, while caffeine makes it easier to push your workout to the maximum limits, accelerating muscle growth.
Q: What’s the best way to bulk up?
A: Eat more healthy food or take a mass gainer supplement to bulk up.
Q: Should I cycle muscle builder supplements?
A: Some people cycle muscle builder supplements, while others do not. You don’t need to, as you can’t build a “tolerance” to most muscle builder supplement ingredients. However, cycling may make it easier to reach your fitness goals (say, following a bulking phase with a cutting phase to get lean and toned).
Q: What’s the best muscle builder supplement?
A: Xwerks Ignite, Pre Lab Pro, TestoPrime, D-Bal Max, and Transparent Labs Mass Gainer are some of the best supplements for muscle building.
Q: Why do I feel tingly after taking beta alanine?
A: Many people feel tingly or flushed after taking beta alanine. It’s normal and is not considered harmful.
Q: How much protein should I take per meal? Is there a maximum limit?
A: Some people claim your body can only absorb 30g of protein per meal. Others claim it’s closer to 80g. Although specific intake varies based on physiology, experts recommend aiming to get 30 to 45g of protein per meal.
Q: Do BCAAs help with muscle building?
A: Branched chain amino acid (BCAA) supplements may help with muscle building, endurance, and immunity, among other effects. Your body needs amino acids (including the BCAAs leucine, isoleucine, and valine) to create new muscle tissue.
Q: How much creatine should I take for muscle building?
A: People take 5g to 10g of creatine per serving for muscle building.
Q: Should I take creatine before or after a workout?
A: For serious muscle building, experts recommend taking 5 to 10g of creatine before a workout and 5 to 10g of creatine after a workout.
Q: Can supplements help build muscle?
A: Yes, good bodybuilding supplements can help you build muscle.
Q: How much protein do I need to build muscle?
A: Generally, experts recommend multiplying your body weight (in lbs) by 0.7 to 1.0g to get your recommended daily protein intake. However, some people take 0.5 to 0.8g of protein per lb, while others take 1.5 to 2.0g of protein per lb. It depends on your physiology and muscle building goals.
Q: What’s the best type of protein for muscle building?
A: Whey, casein, and plant-based proteins are the most popular types of protein for muscle building. Studies show that taking pea and rice protein can replicate whey protein. However, some plant-based proteins do not contain sufficient amino acids.
Q: Can muscle builders help with weight loss?
A: Yes, good muscle builder supplements can help you lose weight. In fact, many muscle builders contain specific ingredients for weight loss, including herbal and plant extracts.
Q: What’s the best supplement for muscle building?
A: Supplements with whey protein, casein protein, creatine, and amino acids are among the best supplements for muscle building.
Q: Is creatine bad?
A: Creatine could lead to kidney and liver damage, especially if you don’t drink enough water while taking creatine. Generally, however, creatine is one of the safest and best-studied supplements in the bodybuilding space.
Q: How can I get big in 2 weeks?
A: If you want to get big in 2 weeks, then you can workout daily and take muscle builder supplements to maximize strength and power gains while boosting recovery.
Q: How can I bulk up muscle fast?
A: You can bulk up muscle fast by taking a muscle builder supplement, working out daily, and eating a healthy and balanced diet rich in protein.
Muscle builders are some of the most popular bodybuilding supplements to take. A good muscle builder supplement uses protein, amino acids, and other nutrients to increase muscle development.
Not all muscle builder supplements are made equal. Some contain strong doses of multiple active ingredients – like whey and casein protein. Others contain fat burners, branched chain amino acids, and other complementary ingredients. So whether it is testosterone boosters, legal steroids, protein powders, pre-workout supplements, HGH boosters, picking the one of the top shelf muscle building supplements above is in your best interest for additional support.
To learn more about the best muscle builder supplements, or to buy the best muscle builder supplements today, check our list of the top muscle builder supplements above.
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