What Are The Top 5 Supplements For Faster Muscle Gain?

New Exercise and Fitness Review

Take a stroll through the store section on Bodybuilding.com and you will see tons of supplements geared toward building lean muscle and restoring the body after a strenuous workout. For the most part, these supplements work well for people but not all supplements work for all people. Due to the unique nature of our bodies, some athletes will respond differently to some supplements. Despite those differences, there are a number of supplements that show the greatest benefit and the most return across the board. I will highlight five of the top supplements that will help you best with muscle growth.

1 Creatine

Creatine is a natural occurring substance within our muscle cells, primarily around the skeletal muscle tissue where approximately 95% of the body’s Creatine supply can be found. The remainder is stored throughout the rest of the body.

This naturally occurring metabolite has been reproduced as Creatine monohydrate for dietary supplement purposes. It’s used for cellular energy production and modulation.

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The perks of Creatine supplementation:

• The promotion of lean muscle tissue


• Increased muscle cell volume


• Faster post-workout recovery


• Increased glycogen synthesis


• Increase high intensity muscle performance

Athletes typically prefer Creatine when weight training and bodybuilding because of the rapid pace at which lean muscle mass is built. Likewise, for many it’s easy to stop taking Creatine because it’s naturally produced by the body. When an athlete stops taking this supplement, the Creatine levels in the body return to normal within 3-4 weeks.

Recommended Dosing: 5-10 grams. Take half of your daily serving with your pre-workout meal and second half of your daily serving with your post-workout shake.

2 Beta Alanine

This is a naturally occurring non-essential amino acid that comes into the body through foods that are rich in protein such as poultry. The performance enhancement in Beta Alanine (BA) is due to its ability to increase intra-muscular levels of carnosine. This increase in Beta Alanine through supplementation suggests carnosine levels are raised by over 60% in as quickly as 4 weeks.

This is significant because during high intensity exercise our bodies accumulate a large amount of hydrogen which causes our pH to drop (whereby we become more acidic). This acidification (lactic acid) can cause severe fatigue, decrease muscle performance and shuts down the neural drive which can force muscle failure. By maintaining increased levels of carnosine through BA supplementation a bodybuilder is able to the delay the accumulation of hydrogen and the resulting acidity which can, subsequently, delay muscle fatigue and failure.

“During high intensity exercise our bodies accumulate a large amound of hydrogen which causes our ph to drop.”

Additional benefits of Beta Alanine Supplementation:

• Elevated endurance


• Improved force output


• Reduced fatigue


• Improved body composition


• Works synergistically with Creatine


• Enhanced performance for athletes regardless of intensity or duration

Recommended Dosing: 2-3 grams pre-workout is sufficient if you are an advanced lifter an additional 2-3 grams post-workout has shown to help with the recovery process.

3 Whey Protein

It’s been systematically surmised that body builders and trainers can improve performance and lean muscle gain when consuming whey protein shakes or supplements. Whey protein supplies the body with a high amount of protein as well as high concentrations of calcium, magnesium and other minerals that are easily digested in liquid form.

“Whey protein supplies the body with a high amount of protein as well as high concentrations of calcium, magnesium and other minerals”

Whey is typically taken before and after a workout to improve muscle recovery and restoration. Whether you are on a muscle gain diet or concerned with losing body fat, a whey protein supplementation to an exercise routine can speed the gain and loss process. Here are some key benefits to whey protein supplementation.

Easily Digested

Weight trainers and athletes on the go can save time by consuming a whey protein shake right after their workouts to gain the benefit of the nutrients that are rapidly absorbed. Because these supplements contain a number of vitamins and minerals not available in everyday meals, this is a great supplement for anyone with a busy lifestyle.

Lactose Intolerant

Anyone who is lactose intolerant knows the cramping and discomfort of trying to take everyday dairy shakes. Whey protein shakes are generally made with a combination of egg proteins, soy proteins and calcium caseinate protein. That means there are no similar negative side effects to pure milk products.

Improved Muscle Repair

When you complete an intense weight lifting workout or sporting event the body needs to repair itself. In order to do that it needs specific nutrition. Protein is the essential building block for muscle repair and comes packed in whey protein shakes and supplements. When taken immediately after a workout the protein triggers rapid muscle recovery.

Natural Appetite Suppressant

Eating a high protein diet can stave off hunger, making it easier to consume a low-calorie diet without suffering from severe hunger. Whey protein supplements and shakes can be used as a meal replacement or as a snack between meals.

Amino Acids

Our bodies need a substantial amount of quality protein and amino acids in order to function. Whey protein supplements contain very high concentrations of amino acids that provide assistance in protein synthesis.

Improved Metabolism

Consuming a large amount of protein is fuel for the furnace. When consumed throughout the day it serves as a great source of energy to keep the fire lit for metabolism. With improved metabolism you get a higher calorie burn and reduced hunger.

Recommended Dosing: Consume 30-40 grams of whey protein at a time. Best used pre and post-workout, but also is a convenient way to get in the necessary amount of protein when whole food is not an option. Never rely on shakes – though having a whey protein shake is ideal post-workout, at all other times in the day do your best to get in whole food sources.

4 Branch-Chain Amino Acid (BCAA)

Another common supplement that weight trainers and bodybuilders turn to is branch-chained amino acids (BCAA’s) to improve workout results. Of the 21 amino acids in the body, three are referred to as BCAA’s: leucine, isoleucine and valine. These are the main elements of protein and combine to make up about 30% of the skeletal muscle within the body.

The body uses BCAA’s to help the muscles recover. Like a whey protein supplement, BCAA’s drive nutrients to the muscle tissue allowing for improved workout recovery. The body will burn off BCAA’s as you work out, so taking a supplement can restore the same nutrients lost during intense exercise. This supplement also reduces pain from muscle fatigue and improves metabolic recovery.

There is also some measure of proof in its use that BCAA’s can help improve endurance by keeping muscles fueled – something that is of interest to long distance workouts such as backpacking or long distance running (marathons), distance swimming, or any other prolonged workout.

“The body will burn off BCCA’S as you work out, so taking a supplement can restore the same nutrients lost during intense exercise.”

Recommended Dosing: 3-5 grams upon waking and 3-5 grams pre and post-workout.

5 Glutamine

Glutamine is touted for its ability to slow muscle tissue breakdown during intensive exercise which can help in improved strength thresholds and elevated endurance. Those weight training will find that they can lift heavier weights for longer periods and train more often. Pushing the limits of the muscles of course inspires the body to produce greater lean muscle to compensate.

Glutamine also has a number of other benefits associated with taking it in supplement form:

• Preservation of muscle tissue allows your body to burn additional fat – as the more lean muscle your body has the more effective your metabolism is. When training to lose weight, the body will also shed lean muscle so it’s important to slow this muscle loss.


• Glutamine has shown positive results with the improvement of the immune system in many who take this supplement. When you’re under intense training, it places stress not only on the muscles but on our entire immune system. Glutamine restores not only the health of the muscle tissue but it feeds into the immune system as well, ensuring rapid recovery for the body as a whole.


• Glutamine is cited for its ability to enhance growth hormone levels in the body. This is a major draw for those who want to focus on building muscle, as studies have suggested that just 2 grams of glutamine supplementation can increase growth hormone.


• Muscle tissues require nitrogen, and glutamine supplements (L-glutamine) is made up of approximately 20% nitrogen which makes it one of the best suppliers of nitrogen for muscle tissue. When stacked with other muscle recovery and building agents like creatine and whey protein there is a significant increase in the potential for hitting rapid training goals.

Recommended Dosing: 5 grams upon waking; 5 grams post-workout and 5 grams before bed.

Conclusion

Of course results can always be achieved without supplements, but the process is always going to be slower. My advice to you is get your diet in line first and foremost. You will be very surprised by how much better your body will respond to weight training when your dieting is in line. Then if you decide to take the supplements I have recommended you should see better results.

The results that you gain from supplementation are going to vary, specifically because each person will have a variable workout utilizing different levels of intensity and length. If your diet is in line and you are working out with the upmost intensity I am sure that these supplements will help you get to the next level.

When searching for a supplement to enhance an intensive workout program and start building muscle fast through improved muscle recovery and enhanced nutrition then you should stick with the top 5 muscle gain supplements: Whey, BCAA’s, Creatine, Glutamine, and Beta-Alanine.

About The Author

Alex has a passion for bodybuilding and this has led him to a life in the fitness industry. He is a certified personal trainer & nutritionist.

Bodybuilding.com Articles

What Are The Top 5 Supplements For Faster Muscle Gain?

Gain 10 Pounds Of Muscle In 8 Weeks

New Exercise and Fitness Review

Nary a soul reading this couldn’t benefit from an additional 10 pounds of lean muscle. It’s also likely that you’ve tried programs offering similar promises, with mixed results. Some of these miracle workouts like to go back to basics, while others are more cutting-edge.

This approach falls somewhere in between, combining a dogged reliance on proven, foundational exercises with new scientific perspectives on muscle recovery. In other words, you’ll still break down plenty of muscle via the bench and squat, but you’ll greatly amplify your body’s ability to come back bigger and stronger.

Your 10-pound prize is awarded via dependence on two key facts: overcompensation and the difference in recovery between muscle groups.

THE KEYS TO UNLOCKING GROWTH

“Overcompensation” refers to the period of time following a workout during which your body has an increased capacity to grow. This window falls somewhere between one and five days after a training session. In other words, for a brief, precise amount of time, the muscle is actually bigger, stronger, and much more able to grow than when it was trained, despite what your aching muscle bellies might be telling you.

This phase of the recovery cycle is ignored at great peril to your gains; if the muscle fails to receive additional stimulus during this time, overcompensation gives way to “involution,” which is basically a return to normal. An additional session during this phase, then, leads to what I call “super-recovery” and is the cornerstone of growth. This takes a great toll on the body, of course, which is why this is a single eight-week program. But proper rest, nutrition and supplementation can absolutely help you maximize the return on your physical investment.

A common misconception is that all muscle groups recover at the same rate between workouts. Hence the majority of past training programs have always treated each and every muscle on your body exactly the same. This is a big mistake.

Providing the same amount of training to each muscle, at the same intervals, is like feeding an elephant and a mouse the same amount of food and expecting similar results. For example, training your legs every other day would severely overtrain them, while training your biceps once a week would leave them seriously undertrained. The muscle sizes and types differ too greatly to have their recovery picture painted with a broad brushstroke.

“Training your legs with zeal can have a drastic impact on the rest of your body, not just because they add proportion to your physique but also because these large muscles can greatly govern how many calories you’re able to burn at rest.”

For instance, training your legs with zeal can have a drastic impact on the rest of your body, not just because they add proportion to your physique but also because these large muscles can greatly govern how many calories you’re able to burn at rest. But that training places great neurological and physical demands on your body, and longer recovery should be expected. Arms, delts and lats, on the other hand, can be hit more frequently, provided you temper the volume and intensity per session.

Put plainly, smaller muscle groups (everything but legs) recover much, much faster than other muscle groups.

FILLING IN THE GAPS

By training muscle groups repeatedly throughout the week, your body will be in a constant state of repair. This growth-primed environment can be capitalized upon both from within and from without.

Hormones: As you may already know, higher levels of testosterone and growth hormone (GH) lead to increased protein synthesis in muscles, making them bigger and stronger in the process. So, in concert with the right stimulus, additional levels of these key hormones can really help speed you toward that 10-pound gain. A study in the “Journal of Applied Physiology” found that a weight-training regimen consisting of high repetitions (10) combined with a high number of sets (10) and a limited amount of rest in between sets per body part produced a 67-percent elevation in testosterone and a 25-fold increase in growth hormone. This means that your heaviest sets should be preceded by rest periods of no longer than 2-3 minutes for a proper hormonal response. Smaller muscle groups can do with 60 seconds or less.

Bench Press

Fiber Types: The first chapter of any book on training will go into great detail on muscle fiber types and their effect on performance and aesthetics. The Cliffs Notes read: Type II fibers are most responsible for growth. That’s why your program for eight weeks should primarily target these muscles. Compound lifts such as bench presses, overhead presses, squats, and rows done in the range of 6-10 reps are, as ever, the basis for growth, as they recruit the most Type II fibers and elicit the greatest release of T and GH. These exercises will remain the basis of your workouts—no need to fix what isn’t broken. But don’t go overlooking the Type I set.

The key to triggering new muscle growth and all-over size is to work both types of muscle fibers hard enough to cause them both to break down and rebuild. Using a higher rep scheme with lighter weights (12-20 reps) will break down the Type I fibers, so they grow larger—perhaps not to the extent of the more anaerobic Type IIs but still, bigger Type I fibers contribute to larger, denser muscles.

Ideally, you will alternate between higher-rep and lower-rep days to allow for greater total recruitment and recovery. Your “light” workouts should include high-rep days (anywhere from 12-20 reps for no more than 3-4 sets) and low-rep days (6-12 reps for no more than 4-5 sets).

Supplementation: No real departure from the usual supplementation recommendations here, save for one: the inclusion of bioactive peptides.

You see, while whey and casein are critical to protein synthesis post-workout and during sleep, bioactive peptides can bolster their impact. Darryn Willoughby, PhD, head of the human performance lab at Baylor University, has said that bioactive peptides are like “fertilizer for your muscles” in that they can help muscles grow faster than they can through normal care. Normal, in this case, refers to the long-held practice of having whey pre-workout, a whey-and-casein blend post-workout, and casein at bedtime.

Bio-active peptides are an entirely new category of supplements. Basically, peptides are growth factors, extracted from colostrum protein designed to maximize the body’s ability to synthesize protein. You can build muscle bigger, faster, or stronger, depending on your training goals. Bioactive peptides amplify the signal sent out by amino-starved muscles and accelerate the rate of protein synthesis, allowing you to develop muscle faster. And, in a program where you’re training more often and recovery is paramount, this becomes even more important.

By using bioactive peptides, you should notice a marked reduction in recovery time after bouts of intense exercise or weight-training. Within 2-3 weeks, you will undoubtedly notice an increase in your strength, as long as you are training hard and heavy. And with continued use of bioactive peptides, you can develop lean body mass at a faster rate. Research shows that this rate can take hold in as little as four weeks.

RECOVERY PRO

So by taking advantage of your body’s post-workout window of overcompensation and increasing your training frequency for most body parts, you simply create the best possible opportunity for your body to create 10 fresh pounds of sinew. Hitting a muscle group again before it has a chance to fully recover may sound counterintuitive but, if omitted, your muscles have a chance to return to stasis, which is a death knell for hypertrophy. And remember—biceps and pecs don’t require the same week-long rest as your quads and hams. They recover much faster than you give them credit for and, after a few weeks of increased frequency, they’ll respond in kind with plenty of new growth, not to mention an uncanny ability to take a licking and keep on ticking.

“Hitting a muscle group again before it has a chance to fully recover may sound counterintuitive but, if omitted, your muscles have a chance to return to stasis, which is a death knell for hypertrophy.”

Add to that an increase in your body’s most anabolic hormones and a sprinkling of bioactive peptides to exponentially increase your body’s rate of protein synthesis, and you have the perfect solution for a 10-pound turnaround in eight weeks (or less).

YOUR VARIABLE SPLIT SCHEDULE

Weeks 1/3/5/7

Day 1: Chest, shoulders, arms, abs
Day 2: Rest
Day 3: Back, shoulders, arms
Day 4: Rest
Day 5: Chest, shoulders, arms, abs
Day 6: Legs
Day 7: Rest

Weeks 2/4/6/8

Day 1: Back, shoulders, arms
Day 2: Rest
Day 3: Chest, shoulders, arms, abs
Day 4: Rest
Day 5: Back, shoulders, arms
Day 6: Legs
Day 7: Rest

VARIABLE SPLIT WEIGHT TRAINING 101

Use these general guidelines to formulate your own customized workouts: no novel exercises required

Frequency

• 1 time per week for legs, 2 times per week for all other body parts


• Since legs take the longest to recover, it’s best to hit them once and hit them hard. Complete recovery is preferential to training frequency for this large muscle group. All other muscle groups will benefit from increased training volume within the overcompensation window.

Rest

• Up to 2 minutes for legs, 30-60 seconds for all other body parts


• Proper recovery between sets is vitally important. In order to move the greatest weight loads possible for legs, take up to (but ideally less than) two minutes between sets. For all other body parts, keep rest periods to a minute or less, even if this necessitates modification of weight between sets.

Volume

• Quads, hams: 10-12 sets, 2-3 exercises per session


• Chest, back: 8-10 sets, 2 exercises per session


• Shoulders, biceps, triceps, calves, traps: 3-6 sets, 1-2 exercises per session

Intensity

Intensity progresses over the course of eight weeks. Some suggested progressions include:

• Week 1: Straight sets on most exercises.


• Week 2: Take the last set of every major exercise to failure, and have a spotter help you through two or more forced reps. Perform supersets for arms.


• Week 3-8: Alternate between heavy and light workouts for arms. In one workout, perform only one exercise, but use triple dropsets for biceps and triceps. In your next session, go back to straight sets on a basic move for 3-4 sets of 6-8 reps. Take the last set of every major exercise for larger muscle groups to failure and have a spotter help you through two or more forced reps.

Rep Range

• 6-20 reps


• In general, start each compound move with the heaviest weight you can handle for 6-10 reps, and add weight each successive set. Smaller muscle groups will be trained with sessions that alternate between heavier (~10RM) weight and lighter (~12-20RM) weight.

Duration

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Gain 10 Pounds Of Muscle In 8 Weeks

High-Load Circuit Training For Muscle Gain And Fat Loss

New Exercise and Fitness Review

When it’s obvious you work out, friends—and even strangers—don’t miss an opportunity to ask for advice. The most common questions I hear are: “How do I gain muscle?” and “How can I lose fat?”

Often, both questions come in the same breath.

More than one road leads to Rome—there are multiple ways to arrive at your destination, which in this case is to build muscle and get cut.

So let’s take a look at one of my favorite ways to achieve both.

Train For Two Objectives

While the goals of building muscle and getting cut may appear unrelated, they’re actually intertwined. Gaining muscle mass is all about training methods that affect the hormonal system, particularly testosterone and growth hormone, the body’s two main anabolic (muscle-building) hormones.

The training methods that have been shown to increase testosterone levels in the body are those that:

• Use a large degree of muscle mass


• Are loaded heavily (above 85 percent of one-rep maximum)


• Use multiple sets and exercises to achieve a high workout training volume


• Follow short rest intervals of less than one minute¹

Multiple sets with short rest intervals that elevate lactate levels also increase growth hormone release.¹

Gaining muscle mass is all about training methods that affect the hormonal system, particularly testosterone and growth hormone, the body’s two main anabolic (muscle-building) hormones.

While affecting the hormonal system is the main goal of training to increase muscle mass, affecting the metabolic rate is the focus of exercise for fat loss. The largest contributor to daily energy expenditure is your resting metabolic rate, and the only contributor to resting metabolic rate that you can control is your body composition. Increasing muscle mass increases your resting metabolic rate.²

I told you these two goals were interconnected!

While manipulating your resting metabolic rate has the greatest effect on caloric expenditure, exercise that temporarily increases your metabolism can aid in fat loss as well.² This acute change has two aspects. One is the increase in metabolism during exercise. The other is the elevation in energy expenditure after exercise needed to return your body to its resting state, which is known as excess post-exercise oxygen consumption, or EPOC. The greater the intensity of your workout, the greater the increase in metabolism both during and after exercise.¹

One method in particular can be used to increase hormonal production and metabolism during and after exercise: high-load circuit training. It may sound like a sign on a chain link fence surrounding a power plant, but it involves three variables that are conducive to gains in muscle mass and the loss of fat mass: multiple exercises, high loads, and short rest intervals.

Let me explain how to best design a high-load circuit, and then I’ll give a few examples that I like to use.

1 Exercise Selection

I have two rules for selecting exercises for this type of training. First, they have to be large multijoint mass movements, as this increases testosterone release while requiring a greater energy expenditure to perform.

Second, always choose the simplest version of a movement. This is a fast-paced workout that incites muscle fatigue, so any exercise that requires a lot of technical skill and form is less than ideal here.

Think squat jumps instead of Olympic lifts, trap bar deadlifts instead of traditional ones, and goblet squats as opposed to barbell squats. Save the technical lifts for lifting days with dedicated rest periods.

2 Number Of Exercises

Beginners should start with 3-5 different movements, and progress to as many as 8. Logistics can play a part in determining how many different exercises you do; don’t be that person in the gym who takes it over with no regard for anyone else. Train during your gym’s off-hours if necessary.

3 Exercise Split

For a greater increase of in-session metabolism, I prefer using full-body training sessions. Nonetheless, these methods can easily be split into upper and lower body or other body parts such as quads, back and arms one session and glutes, hamstrings, chest and shoulders the next.

Goblet Squat

4 Number Of Reps And Load

In my experience, doing 3-6 reps is the sweet spot for this type of training. As this is done in a circuit fashion with incomplete rest, you’ll be unable to perform the same loads as during traditional lifting sessions.

So instead of choosing your 6RM (that is, a weight that’s about 80 percent of your one-rep max), I suggest subtracting an extra 5-10 percent, so you’d instead be doing 70-75 percent of your 1RM.

That equates to choosing a weight you can do for about 10 reps, but again do only 5. Be somewhat conservative: You can always increase the load.

5 Number Of Sets And Rest Intervals

Here’s where things get fun. Just like the number of reps, 3-6 sets is the best range of volume for this training method. If you like your workouts paced like clockwork, take 30-60 seconds rest between each exercise. Alternatively, wear a heart-rate monitor and rest until your heart reaches the anaerobic threshold (if you know it) or down to approximately a 150-160 beats. Or, with workouts that switch body areas, just push through the circuit, resting only as needed.

If you like your workouts paced like clockwork, take 30-60 seconds rest between each exercise.

This brings me to another approach to prescribing the number of sets. High-load circuit training can be applied to what are called “escalating density workouts.” These sessions are performed for time as opposed to an established number of sets. You simply perform as much as you can within the timeframe (thus increasing the density of the workout), resting when needed.

For high-load circuit training, I usually time my sets between 8-15 minutes, depending on the number of exercises (more exercises equals more time).

6 Frequency

These training variables are great at expending energy and increasing anabolic hormone release. However, the catabolic hormone cortisol is also increased as a result of large muscle mass and high-intensity, low-rest interval training. While these elevated levels of cortisol are essential in the short term for muscle gain and tissue repair, chronically high levels will decrease protein synthesis and lead to decreased immune function. In other words, say goodbye to muscle mass and hello to illness.

Exercise caution with this style of exercise. I suggest 1-2 of these workouts per week with 1-2 other traditional lifting days, and the other days filled with lower-intensity training.

TWO HIGH-LOAD CIRCUITS

1 Traditional Weight Circuit

• 
  

  Try and do all six exercises as a circuit, resting no more than 30 seconds between exercises. If that’s not possible, try and do all the exercises with dumbbells or kettlebells in a small area.

  
  


• 
  

  Choose a weight that’s about 75 percent of your max weight, or the weight you can just do for 10 reps (your 10RM), but do only five reps.

  
  


• 
  

  Repeat the circuit a total of five times.

  
  


• 
  

  With underhand-grip chin-ups, add weight or use an assisted machine as needed.

  
  


• 
  

  For the push-ups, use a weighted vest or have a partner place a plate or two across your back.

  
  


• 
  

  The suspension row is usually done with TRX straps or rings, but could alternately be done as a bent-over barbell row. The TRX movement is not done with an added load.

  
  

• Goblet Squat
  1 set of 5 reps


• Chin-Up
  1 set of 5 reps


• Trap Bar Deadlift
  1 set of 5 reps


• Loaded Pushups
  1 set of 5 reps


• Romanian Deadlift
  1 set of 5 reps


• Suspended Row
  1 set of 5 reps

2 The Big Tuna Circuit

(Named after the most demanding coach I ever played for)

• 
  

  Perform as many rounds in 12 minutes as possible, rest five minutes, and repeat for another 12 minutes. Use a kettlebell or dumbbells.

  
  


• 
  

  Select a weight that’s 60-70 percent of your 1RM. Do just six reps.

  
  


• 
  

  Do the exercises in a circuit, resting 30 seconds between movements.

  
  

• Kettlebell Jump Squat (Shown w/ Barbell)
  1 set of 6 reps


• Kettlebell Split Squat (Shown w/ Barbell)
  1 set of 6 reps per leg


• Bent Over Kettlebell Row (Shown w/ Dumbbells)
  1 set of 6 reps per leg


• Dumbbell Rear Lunge to Press
  1 set of 6 reps per leg


• Kettlebell Farmer’s Carry (Shown w/ Barbells)
  20 yards and back


• Dumbbell Push-Up to Row (Shown w/ Kettlebells)
  1 set of 6 reps per arm

References

1. Baechle, T., & Earle, R. (2008). Essentials of strength training and conditioning (3rd ed.). Champaign, IL: Human Kinetics.


2. Stiegler, P., & Cunliffe, A. (2006). The Role Of Diet And Exercise For The Maintenance Of Fat-Free Mass And Resting Metabolic Rate During Weight Loss. Sports Medicine, 36, 239-262.

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High-Load Circuit Training For Muscle Gain And Fat Loss