The Most Overrated Muscle Building Supplements To Avoid
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Most fitness supplements are a complete scam. In this video I break down eight of the most overhyped products being sold to lifters right now. These are the ones that don’t help your gains, might even hurt them, and are really just designed to separate you from your money.
And no, I’m not saying this because I run a supplement company. At RealScience Athletics we could sell all of these if we wanted to pad our margins. But we don’t, because they’re trash. I don’t avoid these because I don’t sell them. I don’t sell them because they suck.
First up is turkesterone, which was hyped as nature’s steroid despite having zero human evidence showing it does anything. The one study everyone pointed to didn’t even use a legit product. The entire hype train was built on insect and rat data. Most people just trained harder after dropping a hundred bucks and convinced themselves it was working.
Same goes for test boosters. They sound good in theory, but the research shows that common ingredients like tribulus, tongkat ali, D-aspartic acid and maca don’t increase testosterone meaningfully. Even the ones that do like ashwagandha or fenugreek only raise it by small amounts in men with low T, and even then the bump is way too small to improve muscle growth. Unless you’re fixing your sleep, nutrition, stress, and micronutrient intake, a bottle of overpriced pills isn’t going to do anything.
Then we’ve got all the fancy new forms of creatine like HCL, buffered creatine, ethyl ester and so on, which are all just more expensive versions of something that already works perfectly. Creatine monohydrate is cheap, fully absorbed, and backed by decades of research. If you’re using anything else, you’re either being misled or overcomplicating something that doesn’t need fixing.
Beta alanine does technically work, but only for very long sets over 60 seconds, and even then the benefit is tiny. Most lifters won’t see any meaningful change from it, and it comes with the added bonus of making your skin feel like it’s crawling.
Greens powders are another one. You’re paying premium prices for underdosed vegetable powder with most of the fiber and phytonutrients stripped out. AG1 charges over a hundred bucks per month for a proprietary blend that doesn’t even list the ingredient amounts. You’d be better off eating actual vegetables and taking a cheap multivitamin.
Electrolyte supplements are next. Unless you’re training for hours in the heat or doing extreme endurance work, you don’t need to add salt to your water or buy expensive hydration powders. Most people already get plenty of sodium in their diets. The marketing is clever, but it’s solving a problem that doesn’t exist for the average gym lifter.
Then we’ve got BCAAs and EAAs, which do absolutely nothing if you’re already consuming enough protein. Multiple studies and meta-analyses confirm this. In fact, taking BCAAs alone might even increase muscle breakdown because they don’t provide the full spectrum of essential amino acids. Just drink a protein shake and save your money.
Finally, we have overcomplicated pre-workouts that are loaded with 10 or 15 ingredients and multiple stimulants. You don’t need to turn every gym session into a neuroscience experiment. Pre-workouts can help, but only when they’re simple and properly dosed. That’s why I formulated PureForm with just five research-backed ingredients that actually do something useful.
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