💪 Bodybuilding Guide 2026

Science-based supplements for muscle & strength

⚡ Quick Overview

Best for muscle: Creatine, Protein, BCAAs, Pre-Workout, Beta-Alanine
Expected gains: 2-4 lbs muscle/month (beginners), 0.5-1 lb/month (advanced)
Timeline: Creatine works in 1 week, muscle takes 8-12 weeks
Works with: Progressive overload, calorie surplus, 7-9 hours sleep

🎯 Muscle Building Formula

1. Creatine Monohydrate - The #1 Muscle Builder

How it works: Increases ATP (cellular energy), adds water to muscles
The science: +8% strength, +2-4 lbs muscle in 4 weeks, 1000+ studies
Dose: 5g daily (no loading needed)
Best for: Everyone (most researched supplement ever)

→ Creatine Monohydrate 5g

2. Protein Powder - The Recovery Fuel

How it works: Provides amino acids for muscle repair & growth
The science: 20-40g post-workout maximizes muscle protein synthesis
Dose: 20-40g per shake (1-2 shakes/day)
Best for: Hitting protein targets (0.8-1g per lb bodyweight)

→ Grass-Fed Collagen Protein 20g

3. Pre-Workout - The Performance Booster

How it works: Caffeine + L-Citrulline + Beta-Alanine = energy, pumps, endurance
The science: Increases reps by 10-15%, improves focus
Dose: 1 scoop 30 min before training
Best for: Intense workouts, breaking plateaus

→ Pre-Workout Powder Fruit Punch

4. BCAAs - The Recovery Amino Acids

How it works: Leucine, Isoleucine, Valine reduce muscle breakdown
The science: Reduces soreness, speeds recovery (if protein intake is low)
Dose: 5-10g during/after training
Best for: Fasted training, endurance workouts

→ BCAA Powder Fruit Punch 7g

5. Beta-Alanine - The Endurance Enhancer

How it works: Buffers lactic acid, delays muscle fatigue
The science: Increases reps by 10-20% in 8-12 rep range
Dose: 3-6g daily (causes tingling - normal!)
Best for: High-rep training, muscle endurance

→ Pre-Workout with Beta-Alanine

6. L-Citrulline - The Pump Amplifier

How it works: Converts to L-Arginine → Nitric Oxide → blood flow & pumps
The science: Increases reps by 15%, improves muscle pumps
Dose: 6-8g pre-workout
Best for: Muscle pumps, blood flow, nutrient delivery

→ Nitric Oxide Booster

🎯 Optimal Timing Protocol

Q: Can I build muscle without supplements?
A: YES! Supplements are only 10-20% of the equation. Training + nutrition = 80%. But creatine and protein make it easier!

Q: How much muscle can I gain per month?
A: Beginners: 2-4 lbs/month. Intermediate: 1-2 lbs/month. Advanced: 0.5-1 lb/month. Anything more is likely fat!

Q: Is creatine safe?
A: YES! 1000+ studies show it's safe. No kidney damage in healthy people. Most researched supplement ever!

Muscle growth requires progressive overload, calorie surplus, and adequate protein. Supplements enhance these processes!

Essential stack: Creatine (5g daily) + Protein (0.8-1g per lb) + Pre-Workout
Train hard, eat big, sleep well, supplement smart!