4 Best Supplements to Build Lean, Dense Muscle (Update 2020)

Most supplements are bullshit, especially when it comes to supplements for building muscle.

I’ve tried just about every supplement out there. From rare Chinese herbs claiming to extend your life by 40 years, to a funky mushroom that grows on the backs of caterpillars native to the Andes, I’ve spent literally thousands of dollars on supplements.

And do you know what? Most of that money was wasted on crappy supplements that don’t work. But, there are some that work—you just have to know which ones.

That’s why I’ve made this list for you. I remember when I first started getting into fitness, I was completely clueless. I got scammed on numerous occasions by GNC and other over-priced stores, and it wasn’t until 6 months later that I started to figure out which supplements were worth my time.

These 4 supplements will shoot your muscle growth through the roof. 


4 Best Supplements For Building Muscle

Absolutely not. Steroids are an entirely different animal.

These four supplements for building muscle are meant to serve as a basic foundation that will make it very easy for you to pack on slabs of lean muscle.

The supplements that I recommend in this article aren’t going to give you unrealistic gains. You’re not going to transform into Arnold Schwarzenegger overnight. In fact, I’m going to be completely upfront here: you don’t even need these to build muscle. They’d definitely help a lot, but you don’t need them.

Yeah, that’s right. You can build muscle just fine on a healthy diet. If you can’t afford these supplements, that’s fine. Learn how to bulk up when you’re broke.

Supplements are meant to do just that: supplement your diet, not replace it.

“Why should I take supplements if I don’t need them,” I can hear you ask. And it’s a valid question.

Because these supplements will improve your recovery time, give you more energy, increase your strength, and make you feel better all around.

They’re also phenomenal for health in general, so I would highly recommend incorporating them into your diet. I personally don’t ever go more than a couple of weeks without consuming these supplements.


Whey Protein (Roughly $25/month)

best whey protein optimum nutrition

Whey protein is, by far, one of the best supplements for building muscle. Ask any bodybuilder what supplement they first started taking, and most likely, they’ll tell you that it was whey protein.

Whey protein is a fantastic way to get in an extra 25 to 50 grams of protein every day. It’s convenient for when you’re traveling, when you’re in a hurry, or when you just got out of the gym and need some calories to nourish your muscles.

Just put two scoops in a blender bottle, fill it with water, and shake. Getting 50 grams of protein is that simple.

Whey protein has numerous benefits, from increasing your protein intake, to helping you recover faster after a workout, to loading your body with amino acids, which are essential to building muscle.

Whey protein is fast digesting – compared to meat which takes roughly two hours to digest, whey protein takes only 30 minutes! That’s why it’s perfect to have right after a workout. It gets the anabolic process moving right away.


Best Whey Protein: Optimum Nutrition

Like I said, I’ve tried tons of crappy supplements for building muscle, and whey protein is no exception. Bad whey protein will make you nauseous, bloated, and turn your house into a gas chamber.

Good whey protein on the other hand, will do none of this. Instead, it will help you get jacked faster than you ever thought possible. Good whey  protein is one of the best supplements for building muscle…no joke.

That’s why I recommend ON Whey. It’s high quality AND it has the lactase enzyme, so even people who have trouble with dairy can take it. I personally can’t stomach milk, but I have no problems taking ON Whey.

In addition, this whey protein is a blend between concentrate and isolate. I won’t go too deep here, but isolate is very low in fat and concentrate is very high in fat. By blending the two, this whey protein has a good balance of protein and fat, which is crucial, because fat is required to repair muscle cell membranes.

To read more about different types of whey protein click here.


Creatine (roughly $2.50/month)

best creatine optimum nutrition

For something so cheap, you may think that creatine isn’t very effective, but you’d be dead-wrong. In fact, creatine is probably the closest thing to legal steroids.

Despite its cheap price, creatine is by far the most powerful legal muscle-building supplement on the market (see my guide to creatine here).

Studies have consistently shown that it has a massive effect on your strength and size. In fact, one study showed that creatine can increase your strength by up to 15% in just 5 days. It’s also been shown to increase your muscle mass by drastic amounts.

So in short, if you’re trying to get big and strong, take creatine. It is probably THE best supplement for building muscle. Assuming that you have a proper diet, it may even more effective than whey protein.


Best Creatine: Optimum Nutrition

I personally haven’t tried any creatine other than this. I’ve been taking ON’s Creatine since I was probably around 16 or 17.

Within just one week of taking creatine I started to feel myself become stronger by the day. It was unreal.

I take five grams every day with breakfast, and I’ve noticed no adverse side effects. The last container of creatine I ordered was about a year ago. It cost me $33, and I still haven’t run out.

Also, keep in mind: Creatine pumps water into your muscles, which keeps them hydrated all of the time. It also makes them look bigger.

So, if you do decide to try out some creatine, be sure to start drinking more water so that it can do its job.

If you get ANYTHING from this list, get some creatine. In my opinion, it’s one of the best supplements for building muscle out there, if not THE best.


A Good Multi-Vitamin ($20/month)

best supplements for building muscle animal pak

Trying to get all of the nutrients you need from regular food is nearly impossible nowadays. The soil that our food comes from has long been depleted of nutrients, due to years and years of nonstop farming. In addition to this, GMO’s have a FRACTION of the nutrient density that organic, real food does.

So, unless you’re shelling out $900/month for 100% organic food and meat raised by local farmers, you need to be taking a multi-vitamin.

And do you know how hard it is to build muscle when you’re nutrient deprived? It’s pretty hard.

That’s why I recommend taking a multi-vitamin. Obviously it isn’t a cure-all; you can’t have a terrible diet and take a multivitamin, expecting to fill in all of the gaps.

But it does give you a lot of the nutrients that you’re missing. Not only is it one of the best supplements for building muscle, it’s also great for all around health.

For more information on my favorite bodybuilding multi-vitamins, click here.


Best Multivitamin: Animal Pak

I’ve tried a whole bunch of multivitamins, and Animal Pak is my favorite.

It’s built specifically for bodybuilders, so it has a lot of ingredients that “regular” multi-vitamins leave out.

Milk thistle for heart and liver health, bromelain for joint and tendon health, and ginseng for testosterone production, as well as dozens of other ingredients not typically found in “normal” multi-vitamins.

When I first started taking “The Pak,” as bodybuilders sometimes call it, I noticed a huge surge in my energy. Was it a placebo effect? I don’t know, I guess it could have been.

But the fact that it’s loaded with high quality ingredients makes me think otherwise.


Testosterone Booster ($30/month)

best testosterone booster red pct

One of the biggest obstacles that guys face to building muscle is not having enough testosterone. Without sufficient testosterone levels, all of that weight-lifting is pretty much pointless.

Due to hormones in our food, birth control in our water supply, and pseudo-estrogens in our environment, most of us have testosterone levels that are at the absolute bare minimum to be considered a man. No joke.

The “normal” range of testosterone nowadays is anywhere from 200 to 1,000. Why such a massive range? Because doctors are trying to hide the fact that testosterone levels are literally 1/3 what they were just a few generations ago.

The average 20 year old man during the 1940’s had a testosterone level of 850. Today? The average 20 year old man has a fucking pitiful testosterone level of about 300. It’s no wonder our society is so weak as a whole.

Don’t be a bitch. Instead, boost your testosterone. Here’s some of the benefits you can expect from boosting your testosterone levels:

  • Increased muscle mass
  • Lower bodyfat percentage
  • Better mood
  • More focus, energy, and motivation

Don’t let all of those hours at the gym go to waste. Get the most bang for your buck by boosting your testosterone.


Best Testosterone Booster: Red-PCT

Red-PCT is probably the best testosterone booster on the market. This translates to you getting not only the most bang for your buck, but also a whopping increase in your testosterone levels.

In fact, I actually measured my testosterone levels before and after taking this stuff. When I took Red-PCT, my testosterone literally DOUBLED—and this isn’t hard to believe, either. I could feel the difference within just a week.

When I started taking Red-PCT, I didn’t really know what to expect, but I knew I’d made the right decision after just a week. I felt like a god—I had more energy, more focus, more libido, and my strength was through the roof.

I firmly believe that Red-PCT is one of the best supplements for building muscle. That being said, if you’re under 18, I cannot in good conscience tell you to take this. I personally took testosterone boosters when I was under 18, but you should probably ask your doctor first.

If you’re over 18, though? You’re doing your manhood a disservice by not buying this stuff. Seriously, next to steroids, this is the best testosterone boosting supplement that I’m aware of.


Summary: Jon’s Best Supplements

All of this adds up to about $75/month. To have a lean, shredded body, and to feel like a god, that’s literally next to nothing.

The average American spends about $210/month eating out. A pair of new Nikes will cost you about $140. If you go clubbing twice a week, you probably spend $120/month on cover charges and $240/month on taxi fares. If you go to Starbucks everyday for black coffee and a bagel, that’s about $150/month.

How much is your health worth to you? Is $75/month a good price to pay for a MASSIVE increase in your ability to pack on muscle?

I personally use all of these supplements, and I have been for years (except Red-PCT, because it came out recently). I’ve been using them for years, because they fucking work.

For just $75/month you can make an investment in your body. An investment in your health, your confidence, the respect that you get from others, and your sex life.

So I think the obvious question is: Why wouldn’t you want to invest in yourself?

About the Author Jon Anthony

Jon Anthony is a dating coach, fitness expert, and self-improvement guru. He dropped out of college to start Masculine Development in 2015, and has since been self-employed, helping men across the world achieve their best lives. You can best reach him on social media, or via email for questions.

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