The internet is awash with articles and Instagram posts on what supplements to take to increase the chances of success with your weight loss goals right now, but what about those of us who want to do the exact opposite?
What about those of us looking to gain a few extra pounds of lean muscle during lockdown?
People often fall into the trap of thinking that just because they can’t train at the gym, there is no point in continuing with their normal supplement routine, but this couldn’t be further from the truth.
Your muscles don’t know if you’re training in the gym or at home, they just know that they’ve been put under tension & stress and now they need the right nutrition to recover and grow.
We’re here to give you the low down on how you can build muscle at home and just what supplements are going to boost your muscle building potential, so when the gym doors do open once again, you won’t be playing catch up.
Before we get into what supplements you need to help with muscle growth, lets quickly go over the basics of achieving hypertrophy at home, that will ensure no muscle fibre is left un-torn.
Whether you’re training with only your bodyweight or a small selection of dumbbells or bands, you can continue to progressively overload your training each week by incorporating a number of methods:
- Increasing the number of reps or sets performed
- Reducing rest periods
- Increasing weight (if possible)
- Get back to bodyweight basics and really focus on proper technique to create a great mind muscle connection.
- Try new exercises – burpees, anyone?
Time under tension
Slow down your reps and aim to keep your muscles under tension for 40-60 seconds (which can be easily achieved by avoiding locking out and slowing down your eccentrics) and unlock your full hypertrophy potential.
Last, but certainly not least, if you want to continue to build muscle during this time then make sure you are consistent. Set yourself a training structure for the week, write it down and make sure you stick to it as you would if you were training at the gym.
Supplements for Success
Now, more than ever its important that we focus in on our nutrition and continue with our pre and post training habits to keep us on track, focused and have success when it comes to building muscle.
Lets start with the obvious one, after all, what would a supplement guide be without the inclusion of protein powder…
Protein is a great supplement to take both pre and post workout, as it contributes to increased physical performance, reduces recovery time, improves lean body mass and promotes muscle hypertrophy and strength gains.
When our intent is on building muscle mass, we need to be looking to consume 1.2-2 grams of protein per KG of bodyweight. Achieving this amount can prove tricky from food alone, so the inclusion of a pre and post shake is an easy and efficient way to boost your numbers. (1)
Creatine is absorbed and stored within the muscle cells and has been shown to improve recovery from muscle damage, significantly increase strength and overall amplify the effects of resistance training (2)
Our Creatine Monohydrate is a ultra-fine and 100% pure, meaning it is easily digested and processed in the body allowing it to boost your physical performance and allow for maximum power output.
Gulping down a pre workout drink may seem odd (and unnecessary) when you’re just going to walk from the kitchen to your living room, but in doing so, it helps get you not only in the right frame of mind to go into your workout, but will also help you push through to the very end with the high intensity and focus needed to make home workouts effective.
TPW Raze Burn combines the perfect ratios of CLA , Green Tea Extract and L-Carnitine (3), with a helping dose of caffeine (4) to do just the above – with 3 awesome flavours to match.
Building muscle ultimately comes down to creating a demand for your muscles to grow (breaking down muscle fibres) and then supplying your body with enough calories to allow growth to take place.
If you find you’re struggling to hit an adequate calorie surplus each day or you fall into the category of a “hard gainer”, including a mass gainer shake into your daily routine can boost your intake anywhere from 500-1,000 calories and make hitting your calorie target, and muscle building goals, a lot more achievable.
- Stark M, Lukaszuk J, Prawitz A, Salacinski A. Protein timing and its effects on muscular hypertrophy and strength in individuals engaged in weight-training. J Int Soc Sports Nutr. 2012;9(1)
- Cooper R, Naclerio F, Allgrove J, Jimenez A. Creatine supplementation with specific view to exercise/sports performance: an update. J Int Soc Sports Nutr. 2012;9(1)
- Koozehchian MS, Daneshfar A, Fallah E, et al. Effects of nine weeks L-Carnitine supplementation on exercise performance, anaerobic power, and exercise-induced oxidative stress in resistance-trained males. J Exerc Nutrition Biochem. 2018;22(4)
- McLellan TM, Caldwell JA, Lieberman HR, A review of caffeine’s effects on cognitive, physical and occupational performance, neuroscience and biobehavioural reviews, 2016 Dec;71: