Research
Mixed
Acute ingestion of 6 mg/kg caffeine significantly enhances mean repetition velocity during resistance exercise at loads of 75% and 90% of 1RM compared to placebo and control conditions.
Take 6 mg of caffeine per kg of body weight about an hour before lifting. This will likely increase your bar speed, especially when lifting heavy weights (75-90% of your max). It works best if you are already trained in resistance exercise.
GoodSupportsHIGH confidence
The main finding of this study is that caffeine ingestion, compared to placebo, was ergogenic for mean velocity in the bench press exercise at 75% and 90% of 1RM. When compared to the control condition, caffeine ingestion was ergogenic for mean velocity across all analyzed loads.
Why this rating
Randomized, crossover, double-blind design with rigorous blinding checks and statistical corrections.
Source
Caffeine Ingestion Enhances Repetition Velocity in Resistance Exercise: A Randomized, Crossover, Double-Blind Study Involving Control and Placebo Conditions
Jozo Grgić et al. · Journal of Human Kinetics · 2020
crossover · n=25Cited 6×
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