Caffeine to boost repetitions and one rep max
Caffeine is consumed by nearly everyone. Some get their fix with coffee, tea while others go straight for supplements containing the molecule. The beneficial effects are caused by increasing levels of 3’5’ cyclic AMP through inhibition of an enzyme called phosphodiesterase. Cyclic AMP is a derivative of ATP one of the main forms of energy the body uses. The result is increased CNS stimulation and also improve skeletal muscle contraction. There has been a great deal of research conducted on caffeine supplementation and how it affects weightlifting performance. Research has shown increased performance even in those who have previously trained. Specifically it increased the repetitions participants were able to perform when compared to placebo (sugar pill) in bench and leg press. Caffeine also blunts feelings of fatigue in the gym potentially leading to those who consume to lift harder. When people in the gym are surveyed they report enhanced mood and alertness after consuming caffeine. Other studies have show an increase in one rep max on the bench press, however they didn’t note an improvement in lower extremity one rep max. Some researchers have noted that the performance enhancing effect of caffeine may be most notable in exercises that are short-duration and high intensity. The research on caffeine certainly isn’t one sided some studies have reported no change in maximal strength and power in the gym. If you decide to supplement with caffeine it is recommended that you supplement 3-6mg/kg/day. But know that caffeine has some negative effects such as potentially worsening anxiety, causing palpitations, and tremors.