Don’t get scammed. Don’t waste your money. I’ve been saying this for years: MOST bodybuilding supplements are garbage and don’t work!

In contrast to my recent article on the best bodybuilding supplements, I’ve put together a list of the top 10 products that do not work and you should never buy.

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(1) Tribulus Terrestris

Back in 2011, I first said this crap doesn’t work. When scientifically tested Tribulus Terrestris fails repeatedly to produce any increases in testosterone, strength and/or muscle gains [1] [2].

(2) Any form of Creatine other than Creatine Monohydrate.

If you’re a supplement company looking to get ahead, how can you top the 1 product that has consistently been shown to work and be safe? Introduce an even more effective version! Creatine Ethyl Esther and kre-Alkalyn have come forward as “super-charged” creatine. Pity it’s total nonsense and they’ve actually been proven to be much LESS effective [3] [4]. Stick to monohydrate.

(3) Weight Gainers.

"Fat Guy" Shakes

“Fat Guy” Shakes

Just don’t. Seriously. I shake my head in disbelief when I hear there are some people still taking this junk. Just get your protein. The weight you gain is fat, not muscle. All a weight gainer is is some protein with high amounts of sugar (usually maltodextrin) and fat. If you really want to wash down your protein with sugar and fat, take a shake and eat a couple of snickers bars. It’d be just as healthy.

(4) Branched Chain Amino Acids (BCAAs)

If you are getting all the protein you need on a daily basis to build muscle, there’s no need to take BCAAs. Studies show that whey is more effective [5] [6]. The one time I can recommended BCAAs is when you are going to be unfed for a period. Intermittent Fasting people utilize BCAAs around their workouts to good effect in this way.

(5) Pre-Workout Drinks

I’m not saying they can’t be beneficial, they can. I’m saying you shouldn’t buy them. You can make your own for about 1/10th of the retail cost – yes 10% of what the supplement companies charge you. You can get the ingredients and where to get them in my post here.

(6) L-Carnitine

The theory is that if you increase the amount of carnitine in your muscles, fat oxidation increases i.e. you burn more fat. However, studies have failed to demonstrate this – at all. Stay away from this one.

(7) Whey Hydrolysate 

Kinda like the creatine thing. Companies are always looking for a more effective whey so that they can beat their competition. Basically whey hydolysate is already partially broken down leading to faster absorption. But there is no research that clearly demonstrates better recovery or increased protein synthesis levels. Since this form of whey costs a lot more, you’re better off sticking to your whey concentrate or isolate.

(8) Deer Antler Velvet or Elk Velvet Antler  

Will it make you big? Nope.

Will it make you big? Nope.

This is another “anabolic hormone” increasing product. Except it does nothing of the sort. When tested on humans it does nothing to increase strength or hormonal response to training.

(9) Pyruvate 

I remember being told about pyruvate when I first started training years ago. Being a lot more naive than I am now, I thought there must be something to it. Basically it’s supposed to help burn body fat faster. When tested (not by the supplement companies themselves) this effect was not seen. Surprised? Me neither.

(10) Conjugated Linoleic Acids (CLA)

Another supposed fat-burner. Yes it did help rodents burn fat, but as is normal, this wasn’t the case when tested on humans (by independent researchers). Even worse, supplementing with CLA might have a negative effect on insulin sensitivity and glucose metabolism [7]. So unless you want to become insulin resistant, stay clear of CLA.

So after all that, here are supplements that DO work. Also, here’s a workout that works – THT – it builds muscle fast. Recently, reader Chris Marriott said on facebook that he has gained 26lbs / 12kg with FREE THT training. Download the workout below…

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Stay Motivated!

Mark

References:

[1] The effect of five weeks of Tribulus terrestris supplementation on muscle strength and body composition during preseason training in elite rugby league players. Rogerson S, Riches CJ, Jennings C, Weatherby RP, Meir RA, Marshall-Gradisnik SM. J Strength Cond Res. 2007 May;21(2):348-53.

[2] The effects of Tribulus terrestris on body composition and exercise performance in resistance-trained males. Antonio J, Uelmen J, Rodriguez R, Earnest C. Int J Sport Nutr Exerc Metab. 2000 Jun;10(2):208-15.

[3] Kre-alkalyn® supplementation has no beneficial effect on creatine-to-creatinine conversion rates. Tallon MJ and Child R.

[4] Creatine ethyl ester rapidly degrades to creatinine in stomach acid. Child R, Tallon M. Abstract presented at 4th annual conference of the ISSN 2007.

[5] Post-exercise impact of ingested whey protein hydrolysate on gene expression profiles in rat skeletal muscle: activation of extracellular signal-regulated kinase 1/2 and hypoxia-inducible factor-1α. Br J Nutr. 2014 Jun 28;111(12):2067-78. doi: 10.1017/S0007114514000233. Epub 2014 Mar 6.

[6] Post-exercise whey protein hydrolysate supplementation induces a greater increase in muscle protein synthesis than its constituent amino acid content. Br J Nutr. 2013 Sep 28;110(6):981-7. doi: 10.1017/S0007114512006174. Epub 2013 Feb 7.

[7] Conjugated linoleic acid supplementation, insulin sensitivity, and lipoprotein metabolism in patients with type 2 diabetes mellitus. Am J Clin Nutr. 2004 Oct;80(4):887-95.

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Cool! Click here to take you to the download page. (or check your email for the download link)

Cool! You are going to love your fast gains on THT :)

Join thousands over the world who are packing on slabs of new muscle for free with Targeted Hypertrophy Training (THT)

Cool! Click here to take you to the download page. (or check your email for the download link)