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While it’s possible to get all the protein you need from protein-rich foods, some people struggle to do so. If you are looking for a supplement to help you gain muscle, consider creatine first. While it’s possible to meet all these criteria without taking dietary supplements, certain supplements may help you meet your goals. For example, your training volume will increase if it’s working. If, on the other hand, you don’t feel like doing any more training than usual, creatine probably hasn’t had an effect.

There is no general acceptance on the exact ratio of protein, carbohydrates, and fats. The rigorous and regular exercise component of this diet is a risk to people with heart disease or certain other health problems. Individuals with these conditions should consult their physician before starting the diet. A bodybuilding diet is not recommended for women who are pregnant or nursing.

You can maintain your usual rest periods on all other sets. High-volume workouts help build muscle size in part by initiating the release of critical anabolic hormones responsible for muscle growth. In that sense, there truly are faster and better ways to make gains and speed muscle growth. Supplements can’t provide you with maximal muscle gains if your nutrition and exercise programs are lacking.