Additionally, a study in 18 resistance-trained women found that those who took whey protein plus creatine for 8 weeks experienced no difference in muscle mass and strength than those who took whey protein alone . Both creatine and whey protein powder have been shown to increase muscle mass when taken in combination with resistance exercise .

You’ll be able to work harder during those HIIT sessions when you’re trying to cut, thanks to that increased strength. What’s more, increased muscle mass leads to a whole host of hormonal changes that help speed up fat loss, while maintaining muscle. For health, strength, sexual prowess and maximum bodybuilding gains, there’s genuinely nothing better than UNLEASHED.

The interesting thing, however, is that through similar training and diet plans, as well as steroid use, women and men in the bodybuilding community exist in relative hormone homogeneity. This extremely deviant and risky behavior has led to some schisms within the subculture. Additionally, there is a distinction between natural and professional bodybuilding in which natural bodybuilders refrain from using narcotic enhancements . Most recently, bodybuilding has become popularized and wider spread through social media.

In a 2014 study, researchers at Australia’s RMIT University had athletes drink six screwdriver cocktails over the course of three hours post-workout. It turned out that the alcohol decreased the participants’ protein synthesis by 37%—enough to significantly impair muscle growth. Aside from the hearty supply of empty calories, alcohol also interferes with your cells' ability to manufacture proteins, which is a crucial aspect of muscle growth. LeBron James is an outspoken wine enthusiast, and Usain Bolt—the fastest human being ever on Earth—is a beer guy.

And remember to talk to your doctor before starting any new exercise program. If you’re not gaining muscle as quickly as you like, you might be facing the dreaded plateau. When you train the same body parts with the same exercises and amount of weight over an extended period of time, there’s a good chance your body will stop responding.

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