Supplement Science: Combo To Increase Strength & Size

The Combo To Increase Size, Strength and Power

HMB + ATP Increase Muscle Mass, Strength and Power
HMB + ATP Increase Muscle Mass, Strength and Power

HMB (beta-hydroxy-beta-methylbutyrate) is a metabolite of the amino acid leucine that prevents protein breakdown and promotes muscle hypertrophy in weight-trained individuals. It also increases fat-free weight (mainly muscle) and decreases fat. ATP (adenosine triphosphate) is a high-energy chemical that participates in most cellular energy reactions.

In a recent study leg by Jacob Wilson from the University of Tampa in Florida, researchers found that supplementing with a combination of HMB and ATP plus weight training increased muscle size, strength and power and reduced a marker of overtraining.

The study found that a supplement containing HMB and ATP – administered daily during a 12-week period – increased lean mass by 12.7 percent, strength by 23.5 percent, vertical jump by 21.5 percent and Wingate power (sprint exercise on a stationary bike) by 23.7 percent. The test subjects were involved in a high-intensity fitness program, during which two weeks were devoted to an intense program designed to create maximum fatigue. The experimental group continued to make gains during this difficult period.

The study showed that HMB plus ATP is an effective performance-enhancing supplement. The study could have been improved by also measuring the effects of HMB and ATP separately. The researchers can do this at another time.

DOSAGE: Studies have found that ideal HMB dosage is 38 milligrams per kilograms of bodyweight per day.For ATP, consider taking 125-250mg of ATP twice daily on an empty stomach.

Journal Strength Conditioning Research, published online April 2014
European Journal Applied Physiology, published online March 6, 2014