The world’s most popular drug is well known for its ability to enhance fat loss. In fact, we dare you to try to find an effective fat-burner supplement that doesn’t include caffeine in the mix. Caffeine aids fat loss by binding to fat cells to enhance the removal of fat and inhibit its storage. It also facilitates the burning of extra fat during exercise. Yet few people realize that caffeine can aid mass gaining.
University of Nebraska-Lincoln researchers reported that weight-trained men who took a supplement containing about 200 mg of caffeine before working out, increased their one rep max (1RM) on the bench press by about 5 pounds. An earlier study also found that caffeine increased subjects’ 8RM. In addition, researchers from the University of Georgia found that when subjects consumed caffeine about an hour before intense cycling exercise that was designed to make their thighs sore, they reported significantly less pain than when taking a placebo.
All this means that caffeine can increase your muscle strength, as well as your ability to endure more reps at the end of a grueling set. Over the long run, this can lead to greater muscle growth.
Dose: Take about 200-400 mg of caffeine about 30-60 minutes before workouts.