Lifting Weights is MORE IMPORTANT than Supplements – The Study that Sup Companies DON’T Want You to See

Most kids in the gym (and outside the gym) always ask me “What is the perfect supplement to build muscle??” and they do so in very high spirits and hope that I will reveal to them the “magic formula” which they will take 3 or 4 times a day and will transform them into the next Mr. Olympia.

But when I break into them the reality that they need to just grit their teeth and work hard for many years using correct form, wisely switching regimens and work schemes, etc. and eating good quality meals; their recently enthusiastic spirit would usually show a hint of disappointment and gloom for some reason. – It feels like I just told a child that Santa isn’t real.

Building muscle is like sculpting – there is no shortcut for art, and there is no other way but to chisel and hammer your way to perfection. Featuring the young Lee Priest:Lee priest sculpture


You see, this is the reason why I advise newbies against buying any manufactured supplements during their first year of lifting weights (and basically just supplement with hard boiled eggs as post workout) – they tend to think that supplements are the ELIXIR of muscle building and that you can build significant strength and muscle regardless of the quality of your training as long as you are using the LATEST supplements.

To be honest the LATEST supplements are usually USELESS. For me there are only two sups worth buying: Whey and Creatine. For Whey I use Optimum Nutrition’s Gold Standard Whey and for creatine, I use Dymatize Micronized Creatine. Those two are top quality but they don’t cost much.

That mentality is basically what the supplement companies want you to have so that they will earn more from idiot who think that “these sups will get me JACKED!”

Now I am going to show you a research that doesn’t see much light of day – as I have a really hard time searching for other copies from google. And the reason is obvious: It will be bad for business and you will see why if you keep reading:

Impact of Nutritional Supplements and Resistance Training on Body Composition, Strength and Insulin-like Growth Factor -1. By: Gater, David R.; Gater, Denise A.; Uribe, Jorge M.; Bunt, Joy C.


The purpose of this study was to evaluate and compare the effect of nutritional supplementation (arginine/lysine [AL], versus Exceed(R) [EX], versus placebo [P]) and resistance-training (RT) on changes in body composition, strength and insulin-like growth factor -1 (IGF-1) levels. The study involved 37 physically active college men, ages 20 to 30, randomly assigned to one of five groups: placebo/control (P/C, n = 7); P/RT (n = 8); AL/C (n = 7); AL/RT (n = 8); or EX/RT (n = 7). An AL supplement at a dosage of 132 mg * kg-1 fat-free body (FFB) or placebo was administered to controls and training groups, whereas the EX/RT group received one to 1 1/2 cans of Exceed(R) daily, adjusted to ensure a one-pound gain in body weight each week. During the 10-week program, exercise subjects participated in a progressive resistance-training program stressing all major muscle groups. Significant increases in total strength (bench press + squat + deadlift 1 RMs) after the 10-week intervention were seen in all resistance-trained groups compared to controls, with no apparent advantage provided by nutritional supplementation. Further, while all RT groups significantly increased FFB mass more than non-exercising controls, the EX/RT group significantly increased FFB mass to a greater extent than did the other resistance trained groups. Finally, resting levels of plasma IGF-1 were found unchanged in all groups following the 10-week intervention, suggesting no effect of AL supplementation on human growth hormone levels. It was concluded that while nutritional supplements may have some effects on changes in body composition, resistance-training alone significantly influences strength, regardless of nutritional supplement status.

(C) 1992 National Strength and Conditioning Association

I hope you won’t miss this part:

It was concluded that while nutritional supplements may have some effects on changes in body composition, resistance-training alone significantly influences strength, regardless of nutritional supplement status.


Supplements have “some” effect on your gains but the bottom line is the lifting itself. Having no money to buy supplements or protein powders should not stop you from going to the gym and lifting weights anyways – you will STILL experience muscle and strength gains “regardless of your nutritional supplement status”.


Eggs are great for muscle building and they are like ten times cheaper than popular protein powders. Buy trays of eggs and eat 5 or 6 of them after workout for your post workout. And yes eat them with their yols and NO you are not going to have a heart attack or get fat – in fact science has proven that whole eggs can help you LOSE weight.

Damn! If there’s and affiliate for eggs I bet I would have sold tons! LOL because I love eggs and they work! That is the reason why I recommend them this much even though I would gain nothing even if you bought them by trays. And yes I allow newbies to take eggs since I really don’t consider them as supplements – eggs are REAL FOOD.

So I hope there is no more excuse now to stop working hard. Now you know that even science says that it is the thing that really matters and not the supplements or powders that you take. Eat your eggs, people!

A-Lifter- Don't forget to leave your comment/feedback below.  If this article was helpful, I am sure our book Real Talk Muscle will help you even more in your quest for muscle gain. Check it out you can read the first few chapters as well.
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