Tip 15: Take caffeine to help you train harder with heavier weights.
In the January 2011 issue of the Journal of Strength and Conditioning Research, sport scientists examined the effects of caffeine ingestion on mood state prior to a workout and the ability to bench press to failure. One group was given 5 mg per kilo of bodyweight, and the other group was given a placebo (although the subjects wouldn’t have to be too clever to figure out that there were just given the equivalent of about two Maximum Strength NoDoz!). Researchers found that the group ingesting caffeine lifted significantly greater weight and performed more repetitions to failure than the control group and displayed more vigor going into the testing program.
I’ve found that the best results occur by taking a caffeine supplement 45 minutes before a workout. Also, taking a formula, such as Java Stim, that also contains Tyrosine and L-Phenylalanine. These amino acids will support the adrenal glands to prevent the “crash” that often occurs from ingestion caffeine. Also, in contrast to the dosages prescribed in this study, research suggests that an optimal dosage appears to be 10 mg of caffeine per kilo of bodyweight, not 5 mg.
Copyright ©2011 Charles Poliquin