Supplement with 500 mg of fenugreek if you want to get lean and strong. New research found that taking fenugreek for eight weeks in conjunction with a resistance training program led to an average 2 percent decrease in body fat as well as significant strength increases in the one repetition maximum for the bench press and leg press exercises (after 8 weeks a comparison of the 1RMs indicated that the placebo group had a 4 percent increase in bench press and a 15 percent increase in leg press, while the fenugreek supplement group had a 9 percent increase in bench press and a 25 percent increase in leg press).
Reasons for the significant improvements in body composition and strength aren’t certain although fenugreek is thought to have an anabolic potential. In this study, there was an increase in free testosterone between the placebo and fenugreek supplementing group. Researchers didn’t consider the change to be significant because the increase was only seen in the second four weeks of the study. More research is needed to determine why fenugreek is so effective in increasing strength and fat loss.
Poole, C., Bushey, B., Foster, C., Campbell, B., Willoughby, D., Kreider, R., Taylor, L., Wilborn, C. The Effects of a Commercially Available Botanical Supplement on Strength, Body Composition, Power Output, and Hormonal Profiles in Resistance-Trained Males. 2010. Journal of the International Society of Sports Nutrition. 7(34).