Consistency and Supplements That Don't Work

“Nothing in the world can take the place of persistence. Talent will not; nothing is more common than unsuccessful men with talent. Genius will not; unrewarded genius is almost a proverb. Education will not; the world is full of educated derelicts. Persistence and determination alone are omnipotent. The slogan 'Press On' has solved and always will solve the problems of the human race.” - Calvin Coolidge, 1872-1933

Be Consistent by Brian Johnson


One of my favorite lessons from any type of training is the idea that you want to focus on consistency over intensity. It’s not about getting all fired up one day and going off at the gym for 3 hours…and then waking up the next day unable to move!

It’s much much much much much better to just show up. Put in your 20 minutes, your 30 minutes, your 40 minutes. Whatever. Just do it consistently. Aristotle made it pretty clear: "We are what we repeatedly do. Excellence (aka Areté) then, is not an act, but a habit."

This applies to all aspects of our life. Quite simply, we are what we consistently do.

Sure, it's a lot more fun to jump into the latest fad diet or hit the gym for an intense workout once a week or go to a motivational seminar or yoga retreat, but the question is not how intensely we get into any given workout or week of dieting or weekend of yoga...it's all about whether we have the self-mastery to do the things we know we should be doing consistently--moment to moment and week in and week out, month to month, year to year.

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Four Muscle-Building Supplements That Don't Work

Supplement companies are like meteorologists. If what they say is true about half the time, nobody makes a fuss. But if you're a regular consumer of muscle-building supplements on the wrong end of that 50 percent, you could waste hundreds of dollars on products that don't live up to the hype.

Open a bodybuilding magazine or walk into a supplement store and you'll be bombarded with bold claims that promise to turn you into Superman with the pop of a pill. But did you know that the U.S. Food and Drug Administration does not regulate nutritional supplements? In fact, as long as a supplement hasn't been shown to be harmful and doesn't claim to cure a disease, it's fair game–even if the supplement is completely useless.

Luckily, researchers work hard to find the truth about supplements–and it's not always pretty. Before taking any supplement, ask a doctor or dietician, and consult a trustworthy source like the Supplement Goals Reference Guide or Stack Guide from the experts at Examine.com.

Here are four popular muscle building supplements that, according to science, aren't worth a penny. When you're done looking at these, check out these supplements, which actually do help you.

Glutamine: The Claims: L-glutamine, an amino acid, increases protein synthesis and reduces protein breakdown to help build muscle.

The Truth: No studies confirm that glutamine helps build muscle in healthy individuals. Glutamine only seems to enhance muscle building in those with muscle-wasting disease or physical trauma, such as burns or puncture wounds.

Interesting Fact: In healthy individuals, the intestines seem to get "first dibs" on any extra glutamine. In other words, the intestines grab glutamine before the muscles can get it. This leads to increased protein synthesis in the gut, which can protect the intestines from foreign invaders and possibly reduce symptoms of stomach discomfort.

Try This Instead: Whey protein, when used as a supplement, has been proven to increase muscle protein synthesis and can help add lean body mass. To build muscle after a tough workout, mix a shake with 20 to 30 grams of protein—usually one scoop of protein powder—and an extra carbohydrate source like a banana or fruit juice.

Creatine Ethyl Ester: The Claims: Creatine, a popular and highly effective muscle-building supplement, improves performance by enhancing short-term power output and increasing intracellular fluid volume. Creatine ethyl ester supposedly enhances performance without unwanted water retention.

The Truth: Although creatine ethyl ester causes virtually no gain in water weight, that's simply because very little creatine makes it into the muscle cells. All the creatine gets degraded into creatinine—a waste product of creatine breakdown—in the intestines, making the supplement totally useless.

Interesting Fact: Gaining water weight actually increases performance. Extra water makes the muscle cells swell, which activates protein synthesis and can lead to more muscle growth.

Try This Instead: Simply take creatine monohydrate, which is safe and effective. Supplementing with 5 grams per day can increase power output and lean muscle. And those rumors about creatine causing dehydration? Not true. Drink enough water during exercise, and creatine will have nothing but positive effects.

Glucosamine: The Claims: Famous for its supposed joint-healing properties, glucosamine is touted to relieve joint pain. And though glucosamine doesn't actually build muscle, many people also take it to recover from hard workouts.

The Truth: Science shows that glucosamine definitely helps relieve symptoms of osteoarthritis, but only a little. It's about the same as taking Tylenol.

Interesting Fact: Glucosamine is derived from shellfish, so don't take it if you're allergic.

Try this Instead: Fish oil reduces inflammation, which may help with joint pain. Plus, it's heart-healthy and can reduce cortisol, a stress hormone that can interfere with building muscle.

Testosterone Boosters: The Claims: Testosterone boosters promise to "naturally" increase testosterone levels, leading to bigger muscles, less fat and increased athletic performance. 

The Truth: Unless your current testosterone levels are below average, boosters won't do much for you. And whether they work or not, many testosterone boosters are on the NCAA Banned Substances list and could get college athletes in serious trouble.

Many supplements, from herbs to Vitamin D to the infamous Velvet Antler, attempt to raise testosterone levels in the blood, but most studies show a positive effect only in people who had low testosterone levels to start. For example, DHEA, a supplement known for its "anti-aging" effects, boosts testosterone in older women but doesn't boost levels above normal in young, healthy athletes.

Try This Instead: Zinc can boost testosterone if you're deficient in this essential mineral. Luckily, most athletes can benefit because zinc is lost in sweat and with excessive exercise. Eat plenty of meat, eggs and legumes or take 5-10 mg daily.