You hear it everyday in the gym, "C'mon just one more rep, you can do it!"
Some days you feel like you're a super hero, other days you feel flat as a pancake. Getting that extra rep or lifting that little bit extra are actually more important than most gym rats realise. It's called progressive overload and is critical to muscle hypertrophy also known more commonly as "gains". The key is to train with intensity and focus in the gym each and every workout to achieve progressive overload.
But how can you consistently raise the bar in your performance if your diet, sleep and workout routine are already on point? Well, you can give yourself further advantage with these three supplements.
1. Caffeine is a useful pre-workout stimulant that can increase muscle endurance and strength. 
Caffeine has been reliably shown to increase anaerobic running capacity, increase power output, increase aerobic exercise capacity, reduce the rate of perceived exertion, increase reaction time, decrease fatigue, and increase oxygen uptake.
People typically take dosages of 50-400 mg of caffeine everday, as part of their caffeine ritual. The science shows that clinically effective dosages vary between 3 and 6 mg per kg of bodyweight. 
Commonly found in pre-workout supplements, beta-alanine can help increase the muscular stores of carnosine, which regulates acidity levels in your muscles.
When a muscle contracts repeatedly, it becomes more and more acidic. This, in turn, impairs its ability to continue contracting, until eventually it can no longer contract at all.
Carnosine helps prevent this by reducing muscle acidity, thereby increasing the amount of work your muscles can do before acidic fatigue.
Beta-alanine’s major benefits lie in augmenting muscle growth and improving physical endurance and is a fantastic supplement to enhance muscular endurance in the 60 to 240 second range.
That's not to say it doesn't improve exercise lasting less than a minute or greater than three minutes in duration, it's just that the magnitude of improvement becomes small with relatively short or long bouts of exercise.
This is why many weightlifters take both beta-alanine and creatine, which notably improves performance in the sub-60-second realm and slightly improves performance in the 60-to-240-second realm.
However, while both beta-alanine and creatine are found in many pre-workout supplements, research shows creatine is best taken post-workout.
There’s also evidence that ingesting caffeine with creatine may interfere with its effects, yet both are found in many pre-workouts!
Contrary to popular belief, the ultimate pre-workout would in fact not have any creatine in it.
So which pre-workout has clinically effective dosages of 350mg of Caffeine and 4.8g of Beta-alanine without any Creatine?
None other than Legion PULSE, rated as the best quality pre-workout on the market by Labdoor.
3. Creatine is hands down one of the best supplements you can take. It's natural and hundreds of studies have proven creatine to be safe.
Creatine is so effective because it functions directly in the cellular energy cycle providing your muscle cells with significantly higher levels of readily available energy for enhanced performance.
Research also shows that supplementing with creatine increases the water content in muscle cells. Not only does this make your muscles look bigger, but it also positively influences several factors related to muscle growth, including nitrogen balance and the expression of certain genes.
Studies also suggest that creatine has anti-catabolic effects as well, which would further help with long-term muscle gain.
While you can supplement with creatine at anytime research shows creatine is best taken post-workout and shouldn't be taken with caffeine or beta-alanine.
That's why Legion Supplements formulated RECHARGE post-workout with Creatine as a key ingredient along with L-Carnitine L-Tartrate and Corosolic Acid for increased muscle size and strength and optimal recovery.
Supplements don’t build great physiques. Dedication to proper training and nutrition does. But the right supplements can help.
Creatine, caffeine, and beta-alanine are the top proven performance enhancing sports supplements you need to increase your performance in the gym. These three supplement ingredients will improve anaerobic running capacity, increase power output, increase aerobic exercise capacity, reduce rate of perceived exertion, increase reaction time, decrease fatigue, increase oxygen intake, and increase muscular endurance.
Remember, that while performance gains may only be in small increments Legion PULSE and Legion RECHARGE will give you significant advantage with consistent use over time. Use them properly and you will make faster progress in the gym.