Bench More Reps With Citrulline

Citrulline is an amino acid first isolated from watermelon in 1930. Citrulline malate is a supplemental form of this organic compound. The effect of an 8-gram dose on 41 volunteers was described in a study published in the Journal of Strength and Conditioning Research.

Scientists had healthy male subjects perform 8 sets of bench presses with resistance calibrated to 80% of each individual’s one rep max. Reps were performed to fatigue, and 2 sessions took place back to back. Some subjects received 8 grams of citrulline malate while others got a placebo. The amino acid supplement helped them accomplish significantly more reps with a 40% decrease in muscle soreness after 24 and 48 hours of recovery.

True Strength Moment: Sixteen sets of bench presses is a lot of work, and an 8-gram dosage is probably more than most people need, but this research gives you a pretty good idea of the performance support that this amino acid can provide during high-volume training. For more advice on optimizing athletic performance, read today’s Performance Blog