The cutting edge: ready to supercharge your supplement regimen? These 13 scientifically advanced compounds represent the next level in helping you get huge and shredded

Muscle & Fitness, March, 2005 by Chris Lockwood, Jim Stoppani

Where supplements are concerned, you've got the basics covered. Multivitamins, protein powder, creatine, glutamine--been there, done that, still doing it. (And if you don't have these staples nailed down, refer to "Supplement Start-Up Kit" in our February 2005 issue.) Now what about the next tier of muscle-builders? You know--the newer, more cutting-edge stuff? That's what we give you here: 13 advanced supplements that'll help you pack on muscle and raise your performance in the gym (and even out of it) in a matter of weeks.

Of course, you should continue to use the basics (see sidebar below) while stacking one or more supplements from one of the following four categories on top of those. After 12 weeks, cycle off the add-ons and try some others from our list. Consistently changing it up this way won't allow your body to acclimate to any one product, thus allowing them to maintain their effectiveness.

* HORMONE ENHANCERS

To pack on serious muscle, take one or more of the following supplements, all of which elicit hypertrophy by maximizing testosterone, growth hormone and insulin levels.

ALPHA LIPOIC ACID (ALA)

What it is and what it does: An antioxidant that mimics the action of insulin on muscle, improving creatine and glucose uptake. It also helps protect muscle fibers from free-radical damage.

Dosage: 100-1,000 mg per day

Tips: To increase creatine uptake, take 500 mg of ALA with 3-5 grams of creatine and 50-100 grams of simple carbs twice a day. For antioxidant protection, consume 100 mg of ALA daily. Check with your doctor before using ALA if you have any form of diabetes. Dizziness, lightheadedness and other signs of low blood sugar may occur.

Where to get it: Cell Tech (MuscleTech)

4-HYDROXY-ISOLEUCINE

What it is and what it does: An amino acid derivative extracted from fenugreek seeds that stimulates insulin secretion.

Dosage: 500-700 mg, immediately following a workout

Tips: Take after workouts with creatine and simple carbs to get more creatine into your muscle cells.

Where to get it: 4-HT Cypionate (VPX Sports)

6-OXO (3, 6, 17-ANDROSTENETRIONE)

What it is and what it does: An enzyme inhibitor that binds to and destroys aromatase, the enzyme that converts testosterone to estrogen. It allows your body to malntaln high testosterone levels.

Dosage: 800 mg per day, spread over 2-3 doses--upon waking, preworkout and before bedtime

Tips: Studies show this supplement doubles testosterone levels in normal men. It has no known side effects.

Where to get it: 6-OXO (ErgoPharm)

TRIBULUS TERRESTRIS

What it is and what it does: An herb that stimulates the release of luteinizing hormone (LH) from the pituitary gland, thus increasing testosterone production.

Dosage: 500-2,000 mg per day, spread over 2-3 doses--upon waking, preworkout and before bedtime

Tips: Look for an extract standardized to no less than 45% Protodioscin. For year-round use, we recommend trying a five-days-on/two-days-off regimen for up to eight weeks, followed by a two-week break.

Where to get it: TribuPlex (MRM), Natural V (MRM), LH Boost (IDS Sports), Perfect Tribulus Terrestris (Nature's Bast), Clomitropin (Ultralab)

ALPHA-GPC

What it is and what it does: A naturally occurring phospholipid precursor and metabolite derived from soy lecithin that may cause an increase in growth hormone (GH) by inhibiting a chemical in the brain that shuts down GH release.

Dosage: 500-1,000 mg, 1-2 times per day--preworkout and before bedtime

Tips: Consume with water on an empty stomach. Minor side effects--including diarrhea, dizziness, heartburn, insomnia and restlessness--have been reported to occur in about 1% of individuals taking alpha-GPC.

Where to get it: Alpha-GPC Powder (1Fast400/BulkNutrition.com)

MUCUNA PRURIENS

What it is and what it does: A legume also known as the "velvet bean" that contains about 15% L-Dopa (l-dihy-droxy-phenylalanine), which is converted to dopamine and acts on the brain to increase GH release.

Dosage: 300-800 mg daily, taken as two separate doses

Tips: Take before training and at bedtime for better GH release. Side effects are rarely reported but typically include gastrointestinal problems.

Where to get it: Lean Tabs (Fizogen)

* POWER PLAYERS

Increasing the amount of work your muscles can withstand is key to unlocking sustained muscle strength and growth; to power up your workouts, take one or more of the following.

ADENOSINE TRIPHOSPHATE (ATP)

What it is and what it does: ATP is the major energy source of every cell in the body. Supplementing ATP enhances delivery of oxygen and nutrients to the muscles and better removes fatigue-inducing waste products, which can lead to greater growth and strength gains. It may also make fat loss easier.

Dosage: 125-250 mg daily, taken either as one dose on an empty stomach with water (no juice) 30 minutes before exercise or spread throughout the day--morning, pre- and post-workout

* BRAIN BOOSTERS

If slipping into your jammies and turning off the lights isn't enough to give you mental refreshment, or if stress and anxiety leave your brain a mess, try one of these mental-acuity agents.