94XP
Training against resistance is what builds muscle and strength: large gains across hundreds of trials, with more weekly sets giving more growth.
Muscle & Strength
Muscle Growth & Strength
Supplements and protocols ranked by XP
47XP
Adds about 1.4 kg of lean mass and some extra strength on top of resistance training; it does nothing without the training.
25XP
Adds a little muscle (about 0.3 kg) and strength on top of training, mainly by helping you reach your daily protein target.
15XP
Adds a little strength for people who train, with no clear effect on muscle size.
