Caffeine is one of the few supplements that have actually been shown to give an immediate (but modest) strength boost. …
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Caffeine is one of the few supplements that have actually been shown to give an immediate (but modest) strength boost. About 75-150 mg of caffeine for a 180 lb lifter seems to be enough. People were able to lift about 7 extra pounds on the squat when they took caffeine on the upper end of that dose range in a 2019 study. Going even higher (~400 to 570 mg) has been studied and it does seem to provide a larger effect in some cases, but it’s just not worth the increased risk of sleep disturbance…
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