Tribulus terrestris is a flowering plant that grows in temperate and tropical areas. The compound is rich in saponins, the active ingredient claimed to increase the body’s natural testosterone levels and helps to build muscle. Many manufacturers cite a study done by Milanov, et al., showing that T. terrestris elevated luteinizing hormone (LH) and increased free testosterone levels in healthy males, but Edmund R. Burke, a physiological researcher, said, “there is no conclusive evidence that tribulus enhances muscle growth or strength.” Bodybuilders who have used anabolic steroids believe that this supplement can help with postcycle therapy and restore natural testosterone levels.
Step 1
Research supplement companies that offer tribulus-terrestris products. Hundreds of brand names offer bodybuilding supplements. Look for brands that do scientific research and test each batch of supplements they produce. Nutritional experts can also help provide information.
Step 2
Purchase a legitimate triblulus terrestris product and follow the directions on the label. No dosing protocols have been established, but most companies suggest taking 750 to 1,500 mg of T. terrestris up to 2 times daily. Do not exceed the recommended dosage or time period for which you are on the dietary supplement.
Step 3
Incorporate a bodybuilding diet into your lifestyle, stressing high protein (0.75 to 1 gram per pound of bodyweight), moderate carbohydrates (40 to 50 percent of daily caloric intake), and low fat (20 percent of daily calorie consumption). Eat every two to three hours to boost your metabolism and sustain blood-sugar levels.
Step 4
Begin a workout program that targets each muscle group. Depending on your training volume and experience level, train each body part one to two times a week. Training criteria for muscle hypertrophy include three to five sets and eight to 12 repetitions. Train with high intensity and limit rest periods to 60 seconds to help increase the body’s natural testosterone levels with the accompanying T. terrestis. Take each set to positive failure after one or two warmup sets. Positive failure is defined as performing the movement until you are unable to do another repetition without sacrificing form. Have a spotter present when you are attempting heavy lifts such as the bench press and squat.
Tips and Warnings
- Consider stacking a ZMA product with tribulus terrestris. The anabolic mineral formula consists of zinc monomethionine aspartate, magnesium aspartate and Vitamin B-6. Lorrie Brilla, PhD, reported that ZMA significantly increase free testosterone levels and muscle strength in NCAA football players in 1999.
- Some people experience an upset stomach from taking T. Terrestris. To minimize the chance of this, take the supplement with food. Do not forgo intense training and a healthy lifestyle in place of supplements. Supplements are just that: They help supplement your gains. Products that make lavish claims of muscle gain or decreasing body-fat levels should be questioned.
Things You'll Need
- Tribulus-terrestris product
- Exercise and nutrition program
References
- "Sports Supplement Review;" Bill Phillips; 1997
- "Optimum Sports Nutrition;" Michael Colgan, PhD; 1993
- Brilla, L. Effects of zinc-magnesium (ZMA) supplementation on muscle attributes of football players. ACSM journal, Medicine and Science in Sports and Exercise, Vol.31, No. 5, 1999.
