There is little doubt that creatine monohydrate has received more attention and has been subjected to more research studies than any other sports supplement in history. Over 200 clinical studies have been conducted on creatine in just over a decade with the result being that it has as much, if not more, research behind it than most pharmaceutical drugs.

Glutamine is the most abundant amino acid in muscle tissue and for good reason. We know that glutamine is vital for proper immune function and for the synthesis of all protein structures in the body. For over a decade, sports science researchers have known that various mechanisms that control muscle recovery and anabolism are largely dependant on the amount of glutamine within the muscle cell.

GABA (Gamma Aminobutyric Acid) is an amino acid that is produced in the brain and serves as a neurotransmitter (A neurotransmitter is a substance that transmits nerve impulses). It is formed by glutamic acid in the body with the help of vitamin B6, and prevents nerve cells from "over-firing".

Whilst high reps to exhaustion can sometimes build muscle size in the more endurance-oriented muscle groups, which tend to be packed with slow twitch fibers, like calves and forearms, for most muscles scientific evidence suggests that it's best to stay in the 6 to10 rep zone for maximum muscle hypertrophy. To see why we need to understand some principles of fiber recruitment.

Vitamin C, also known as ascorbic acid, is a water-soluble vitamin, which we know has a multitude of beneficial effects. These benefits range from Vitamin C's powerful antioxidant and immuno-supportive effects to its role in ligament and tendon synthesis.

These diet and supplement manipulations create the greatest muscle size and performance gains while reducing body fat.

How many more times in my bodybuilding career will I be asked this question. "How do I train to get BIG?" It seems Marius, that everyone has there own theory on how to train for mass. Let me share with you what science has to offer on this subject.

The most common question we get asked at Muscle Science is ‘’What supplements should I be using?’’ This is understandable as there are so many products on the markets that even the informed person can get a little confused. In my research I often read what our competitors are saying and I must admit, its confusing and mis-leading to say the least.

We are all well aware that intense, progressive resistance weight training leads to muscle hypertrophy (growth). Muscle hypertrophy occurs primarily through an increase in protein synthesis and whilst weight training is an important stimulus for increased protein synthesis and the resultant muscle gains, it is