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Goal

How to build strength

One thing does most of the work and one supplement is worth the money. The rest is recovery.

4 scored on impact, energy, cost and time — the same formula the whole site runs on. How the scoring works.

  1. Extremely high

    01 Sleep consistency

    6

    Wake within a ±30 min window, every day.

    Cost
    Free
    Time
    -
    Energy
    Moderate
    Impact
    Extremely high

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  2. Important

    02 Creatine monohydrate

    3.2

    5g/day, mixed in water.

    Cost
    $15/mo
    Time
    10 sec
    Energy
    Effortless
    Impact
    High

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  3. Important

    03 Strength training

    2.4

    2–3x/week.

    Cost
    $0–60/mo
    Time
    3–4 hrs/wk
    Energy
    Challenging
    Impact
    Extremely high

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  4. Nice to have

    04 Protein

    1.79

    1g per lb of target bodyweight.

    Cost
    $150+/mo
    Time
    Meal planning
    Energy
    Moderate
    Impact
    Very high

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All goals →All interventions →