We have long agreed with the benefits of taking caffeine before workouts to increase your strength, endurance and fat burning potential. Now researchers from the UK conducted a study where they had male lifters do as many reps as they could on the bench press with only 60% of their one-rep max (a weight they could lift for about 20 reps) one hour after consuming about 400 milligrams of caffeine or a placebo.
The study reported in a 2011 issue of the Journal of Strength and Conditioning Research that when the subjects consumed the caffeine priot to their workout, they were able to do an average of two more reps as compared to when they consumed the placebo.
So if your trying to get a few extra reps out of your workout; we recommend taking 200–400 mg of caffeine, or use a preworkout supplement containing caffeine. You should take it about an hour before your workouts to boost your strength and endurance.
Getting a couple of extra reps on most sets during a workout can make a huge difference in how much muscle mass you pack on.