Best Supplements For Adding 10 Pounds Of Muscle

Supplements for building muscle
Image: Jacob Ammentorp Lund / iStockphoto

by – Using the synergy of several muscle building supplements is the most efficient path to adding new, lean muscle mass. Here’s a list of the most effective and widely used supplements for adding 10 pounds of muscle.


Creatine has proven effective for quick burst athletes, and anyone trying to improve performance in explosive movements. It’s proven less effective at helping endurance athletes, like runners or long distance cyclers.

How To Use:
Creatine is best used in two phases.

Phase 1 (loading) – This is where you first introduce creatine supplementation to your system, and only needs to be done once. For the first 7 days of use, you’ll want to consume 20 grams of creatine each day until the end of the loading phase. Continuing to use 20g per day has not shown to be beneficial, and is a waste of time and creatine.

Phase 2 (maintenance) – After completing the loading phase you would then proceed to consume 5 grams of creatine each day. Consuming more than 5 grams in the maintenance phase has not proven beneficial and would be a waste of the supplement.

Important Notes:
Since creatine is used, and “burned up”, during exercise it’s best to use your creatine supplementation after your workout and not before.

Creatine does not need to be “cycled”, where you abstain from use for several weeks or months before resuming. It can be used continuously, without needing to be cycled off.

Amino Acids

Amino acids are the building blocks of muscle tissue and are essential to new growth.

How To Use:
Amino acids are best used when taken multiple times throughout the day. A good system to follow would be 30 minutes before your workout, 30 minutes after your workout, and again before bed.

See Also: Workouts that burn at least 1,000 calories


L-arganine helps to improve blood flow and plays a role in releasing natural growth hormone.

How To Use:
Take a total of 2-4 grams each day, between meals or before bed.

Weight Gainer

Weight gainer is designed to get you into a calorie surplus and force your body to add new mass. A typical weight gainer goal would be to reach 150% of your normal calories. If your current calorie intake is 2,000 you would then use weight gainer protein shakes to add an extra 1,000 calories per day to reach 3,000.

It’s entirely possible to reach up to 200% of your starting calories consuming only whole foods, but you’ll find this challenging in many ways. Time needed to prepare meals, as well as the process of consuming so much solid food makes weight gainer protein powder more practical when trying to add new muscle mass.

How To Use:
Simply drinking two weight gainer shakes throughout the day will be the easiest way to start adding mass.

Related: Intermittent fasting rules you can’t break


While everything on the list thus far has been about using supplements to pack on new muscle, and spur growth, BCAAs are more about muscle preservation. When you reach and pass a certain threshold of muscle fatigue, your body can begin to cannibalize muscle tissue for energy. This contributes greatly to those who classify themselves as “hard gainers”.

Your body is kind of working against you by breaking down hard earned muscle tissue. BCAAs can interrupt this process and help preserve your muscle mass during strenuous exercise.

How To Use:
You’ll want to take your BCAA supplements 15-20 minutes before you start exercising to get the greatest benefits.

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