Top 5 Supplements for Strength & Size



What supplements should you be using for size and strength? I’m about to show you a list of my top 5 supplements that I personally use to stay at 9% body fat, with great energy and stamina to make it through tough and grueling workouts.

Not only have these supplements helped me with my performance, but these supplements have also helped thousands of clients that I work with both in person and online get serious strength and size gains fast.

Before I get into the top 5 supplements that I use for strength and size, let me just talk a little bit on my take with supplements.

A statement that I heard often during my college-wrestling career and still hear today is that “You really shouldn’t use supplements; you should just get all of your nutrients and vitamins from whole and healthy foods.”

Is that statement true? Technically, yes. It is possible to get most of the daily vitamins and nutrients that the body needs from natural, whole and healthy foods. But guess what? It’s nearly impossible to get this done using foods alone.

Foods today are just not the same as they used to be. More processing and different farming techniques have made our foods less “whole” and “real” and in the end we are left with foods that have been stripped of the raw and natural content that we need. Finding these foods can be nearly impossible, very expensive and hard to sustain. Not good when you are trying to get results and make change with your body.

That is where supplements come in to help.

These are the supplements that I’ve personally used to get my body fat down to 9% and maintain me looking and feeling in the best shape of my life. In addition to helping me personally, I’ve had success in recommending these to my clients who have had the breakthrough weight loss journey’s and big time gains with strength & size.

Here we go:

  1. Pre-Workout- Pre Jym Powerhouse

What does this help with?

Increase in energy

Increase in workout performance

Increase in concentration

Improved recovery

Improved muscle growth and recovery

Why I like this:

The Pre Jym Pre Workout Powerhouse comes packed with a nice and even energy that I notice within 20 minutes or so of drinking this. It’s a very sustainable energy that stays with me throughout my lifts, which allows me to increase the volume and loads of my lifts.

Simply put, I notice a great energy that lasts long enough for me to make it through tough and grueling lifts.

Since taking this pre-workout I also noticed that my muscle recovery has been faster. This Pre workout comes with 6 grams of BCAA’s, which are the building blocks of protein, hence they help your muscles recover faster. The fact that this Pre-Jym Pre Workout provides a great energy AND muscle recovery is a big reason why I ranked this at #1.  Some good shit right here.

Another Pre-Workout that I recommend: Max Effort Muscle Pre-Workout

  1. During Workout- Scivation Xtend BCAA’s

What does this help with?

Burns fat

Supports muscle recovery

Replenishes electrolytes

Why I like this:

Straight up, I love this stuff. I drink this right at the start of my workout, during my workout and sometimes an additional dose throughout the day. Since I started using the Scivation Xtend BCAA’s I noticed a much better ability to make it through tough lifts, and the ability to bounce back in between workouts. Basically my muscle soreness went way down and I felt much better during my lifts.

Scivation Xtend comes with 7 grams of BCAA’s and 0 carbs, 0 calories and 0 grams of sugar. The fact that it low in those categories makes this blend super helpful for me as I try to maintain a lower carbohydrate diet and sugar diet.

A close 2nd for BCAA’s is once again Max Effort Muscle’s Post-Workout Mix. I love the taste of this stuff and noticed similar benefits when using it.  I’d honestly recommend either one, however, I do find it convenient that I can buy the Scivation Xtend at a store and not have to order online.

  1. Post-Workout Protein Drink- Nature’s Best Zero Carb Isopure

What does this help with?

Muscle Gain


Appetite Suppression

Immune System

Weight Loss

Influence Muscle Growth

Why I like this one:

Straight up, I like this one because every time I’ve used it I have gotten phenomenal results in the mirror.  I won’t lie to you. The taste of this protein is not as good as some of the other brands out there. To me, that is OK. I’m more worried about the content of what I’m consuming more than I am the taste.

I use this protein in particular because of the zero carb and high protein content. It’s straight up whey protein and doesn’t have the bullshit inside it. Isopure is a great company and their products pass the tests when it comes to high quality content. 2 scoops of this gives you 50 grams of protein and ZERO grams of carbs. What does that do for you? It gives you that cut, and ripped feel.

So when are you supposed to drink protein drinks? With my clients I really use these for when they need a quick snack. Maybe they have a super busy day at work and can’t get a real protein meal or maybe they are traveling and just need something to help fight hunger. The protein drinks help your muscles recover which in turn gives you bigger muscles and less fat on your body.

If you were looking for another high quality protein drink that’s a little bit better with taste then I would turn to Max Effort Muscle’s Chocolate Peanut Butter Tri-Blend Protein.

  1. Creatine - Beyond Raw Pure Creatine HCL

What does this help with?

Increase in energy during lifts

Helps fight fatigue during lifts

Increase lean muscle mass

Speeds muscle growth

May lower blood sugar levels

Improves performance with high intensity, short duration workouts

Why I like this one?

I was recommended this brand by a co-worker of mine who works at GNC. This guy has been working for GNC for over 5 years and he’s seen a ton of supplements come in an out of the shelf life. When I asked what brand for creatine he would recommend he instantly recommended the Beyond Raw Pure Creatine- HCL.

Creatine is produced naturally in the body, but when you supplement with it, you are adding more fuel for the times when you are in the “sprint” phase of your workout.  You know those moments where you are on your last 2 reps and you need that last little push to get the weight moving? This is where the creatine comes into play. Supplementing with creatine doesn’t need to be complicated. Simply get in 5g per day before, during or after your workouts and you will notice results.

This is especially useful for a beginner who is just getting back in the swing of things with working out. The high intensity interval training (HIIT) style is one of the best ways to burn fat and build muscle quick.  What creatine does is come in and help you be able to do those HIIT lifts with more energy and better muscle performance.

  1. Insulin & Metabolism- Fish Oil, Magnesium, Apple Cider Vinegar

This one is a 3 part series. I needed to make sure that these bad boys were in the article because they are crucial to not only helping you gain size and muscle, but also with controlling your insulin levels and setting your metabolism to burn fat.

Let me break down what the hell insulin is really quick:

Insulin is a hormone.

It’s awesome.

It keeps your blood sugar levels from getting too high and we need that.

It works like this.

You eat food, insulin comes in and makes your body absorb the blood sugar, it takes it away and then either uses it for energy or it stocks up with it for future use of energy.

What happens to most people over time is that we stop producing the insulin and we become resistant. When your insulin resistance is high, it sucks. You eventually develop type 2 diabetes and pre-diabetes. We all know that diabetes is not good, right?

So how can we help with insulin resistance? What supplements help?

That is why I broke this one down into 3 sections

  1. Fish Oil- InnovixLab Triple Strength Omega-3 Fish Oil

What does this help with?

Helps with reducing Insulin Resistance

Rich in Omega 3 Fatty Acids

Good for your heart

Helps increase HDL cholesterol (the good stuff)

Helps reduce weight and waist circumference

Helps reduce inflammation

I started using fish oil pills in college to help with recovery and inflammation. I would break my body down so much so I researched and found that the fish oil supplements helped tremendously. Ever since then I’ve been using fish oil pills and I notice a big increase in my ability to bounce back in between workouts. In addition, I found that it has become a staple for all of my nutritional advice and I always recommend it with my clients especially when they are first starting a workout program.

  1. Magnesium- Doctors Best Magnesium

What does this help with?

Helps increase energy

Calms nerves and anxiety

Used to treat insomnia (helps you fall asleep)

Regulates levels of calcium, potassium & sodium

Needed to prevent insulin resistance

Remember how I started the article by saying that our foods today make it tough to get all of the minerals and vitamins we need? This is where that comes into play big time.

Without magnesium, we are doing our bodies a huge disservice.

Check it out, in a 2013 study done by the journal of “Nutrients” they found that those who had the largest dietary intake of Magnesium were 71% less likely to have insulin resistance.  71% is pretty damn high. Get your magnesium levels up and help stop the insulin resistance!

3) Apple Cider VinegarBraggs Organic Raw-Unfiltered “with the mother”

What does this help with?

Packed with acetic acid, potassium, magnesium and probiotics

Helps with acid reflux

Supports weight loss

Lowers blood pressure

Improves diabetes

I’m sure by now you have read the crazy articles on Apple Cider Vinegar. I feel like just in the past year this stuff has become mega popular for weight loss.

My feelings towards it? It works.  I’ve been using it for over a year now and I’ve definitely noticed a better feeling with my gut and surprisingly my sleep! I’ll warn you, though. This stuff tastes bad.  

Here is exactly what I do: Put 2 shots of this in a glass, add 6-8 oz. of water, add natural honey, mix it up, put it down the hatch and be done.

This might take some getting used to but I can personally say that without a doubt this has helped me with my sleep and my digestion.  2 pretty damn important things when you are trying to pack on muscle.

For more content on workouts, nutrition, and simple habits that can help you with fitness be sure to check out my site at

Chase It!

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