What are safe alternatives to anabolic steroid use for achieving muscle hypertrophy?

From the Guidelines

Safe alternatives to anabolic steroids for muscle hypertrophy include flywheel resistance training, proper nutrition, and certain supplements, with a focus on progressive overload and adequate recovery. To achieve muscle hypertrophy without the use of anabolic steroids, it is essential to implement a well-structured training program, such as flywheel resistance training, which has been shown to be effective in developing chronic morphological adaptations, including hypertrophy, in both male and female populations 1. This type of training allows for approximately maximal muscle activation throughout the concentric action and during a part of the eccentric action, throughout all repetitions of a set.

Key considerations for flywheel resistance training include:

• Training frequency: 2-3 times per week, with some studies showing adaptations with a lower training frequency of one session per week 1
• Intensity: moments of inertia > 0.05 kg.m², with higher moments of inertia preferred to stimulate muscular hypertrophy 1
• Volume: progressive increase in volume, with multi-set exercises generating greater adaptations than single-set exercises 1
• Progressive overload: gradually increasing the moment of inertia and volume of exercises to obtain a progressive overload 1

In addition to flywheel resistance training, proper nutrition is crucial for muscle hypertrophy, including:

• Adequate protein intake: 1.6-2.2g per kg of bodyweight daily, from sources like chicken, fish, eggs, and whey protein 1
• Sufficient caloric surplus: 300-500 calories above maintenance, with balanced macronutrients
• Evidence-based supplements: creatine monohydrate, protein supplements, and essential amino acids, particularly leucine

Prioritizing recovery with 7-9 hours of quality sleep nightly and managing stress levels is also essential for muscle hypertrophy. Natural testosterone optimization through adequate vitamin D, zinc, and magnesium can support hormone production, stimulating muscle protein synthesis through natural physiological pathways without the dangerous side effects of anabolic steroids 1.

From the Research

Safe Alternatives to Anabolic Steroid Use for Muscle Hypertrophy

• Resistance training in combination with dietary supplementation can be an effective alternative to anabolic steroid use for muscle hypertrophy 2, 3, 4, 5.
• Studies have shown that creatine monohydrate supplementation can increase muscle strength and hypertrophy in resistance-trained individuals 2, 3, 4, 5.
• Whey protein supplementation has also been shown to promote muscle hypertrophy and strength gains during resistance training 2.
• The combination of creatine monohydrate and β-hydroxy β-methylbutyrate (HMB) supplementation has been found to have a synergistic effect on testosterone and the testosterone/cortisol ratio, which can be beneficial for muscle hypertrophy 6.
• Resistance training programs that target specific muscle groups, such as the upper and lower limbs, can also be effective for promoting muscle hypertrophy 3.

Key Findings

• Creatine monohydrate supplementation can increase muscle strength and hypertrophy in as little as two weeks of resistance training 4.
• The combination of creatine monohydrate and HMB supplementation can increase testosterone and the testosterone/cortisol ratio, which can be beneficial for muscle hypertrophy 6.
• Resistance training programs that target specific muscle groups can be effective for promoting muscle hypertrophy, with greater gains in the upper limbs compared to the lower limbs and trunk 3.
• Whey protein supplementation can promote muscle hypertrophy and strength gains during resistance training, particularly when combined with creatine monohydrate supplementation 2.

Supplements for Muscle Hypertrophy

• Creatine monohydrate: increases muscle strength and hypertrophy, particularly in the upper limbs 2, 3, 4, 5.
• Whey protein: promotes muscle hypertrophy and strength gains during resistance training, particularly when combined with creatine monohydrate supplementation 2.
• β-hydroxy β-methylbutyrate (HMB): can have a synergistic effect on testosterone and the testosterone/cortisol ratio when combined with creatine monohydrate supplementation 6.