No Guarantees For Volume Training

Whether it’s long-distance endurance roadwork or heavy resistance training, everyone responds to exercise a little differently. We’re all unique in that respect. This fact is highlighted in a high-intensity weight training study published in the Journal of Strength and Conditioning Research.

Fifteen subjects with weight room experience performed 8 sets of Bulgarian Split Squats at 75% of their maximum force output. As you might expect, the number of reps decreased from the first to third sets, and maximum force output decreased through the fourth set. Nine of these subjects reached a fatigue plateau, the point where muscle activation can’t be increased.

True Strength Moment: The subjects who fatigued fastest generally performed fewer reps during the first set even though initial strength levels and muscular demands were similar for everyone. It just happens that there are experienced weight lifters who are non-responders to volume training. They might try to change up a stale routine by adding resistance or increasing rep cadence.

The Ultimate ON Stack


Our Gold Standard 100% Whey is the world’s best-selling whey protein.
Gold Standard 100% Whey contains Whey Protein Isolates, or WPI. Rated 90+% pure protein, WPI is known as the highest quality whey ingredient.
Each delicious serving of Gold Standard 100% Whey contains 24g of premium whey protein and 5.5g branched chain amino acids, but just 1g of fat, 1g of sugar and 3g of carbs.

What Does It Do?

Muscle is actually broken down during your workout. Afterwards, during the recovery period, your body uses protein to repair the muscle fibres. The whey proteins in Gold Standard 100% Whey are absorbed into your system to support recovery and aid muscle growth.

When Is The Best Time To Enjoy My Shake?

Gold Standard 100% Whey is best enjoyed first thing in the morning and/or during the 30 minutes just before or immediately after training. Simply mix one rounded scoop with 6-8 oz (180-240ml) of your favourite beverage in your ON shaker. No wonder it’s been voted Supplement of the Year and Protein Powder of the Year again in the annual Supplement Awards!


Our Gold Standard 100% Casein is the World’s No. 1 and the industry’s first all-micellar Casein. Recommended for use in the evening, each great tasting Gold Standard 100% Casein shake contains 24g of the purest protein, 3g of carbohydrates, but just 0.5g of fat and no sugar. It’s also instantised to mix up easily, every time.

What Does It Do?

Used together, Gold Standard 100% Whey and Gold Standard 100% Casein deliver 24 hour muscle support.

When’s The Best Time To Enjoy My Shake?

Casein is best taken at night, as this is when the majority of muscle rebuilding takes place. Simply add one rounded scoop to 10-12 oz (300-360ml) of water, milk or your favourite drink in an ON shaker half an hour before bed.


Our Essential Amino Energy contains natural energisers to help power your personal best and is packed with 5g of amino acids per serving, ideally taken before, during or after your workout.

What Does It Do?

Our Essential Amino Energy has been specially formulated to deliver 5g of micronised amino acids, including BCAAs. Combined with natural energisers, this drink always gives you the edge. It tastes delicious, is sugar free and just 10 calories per serving.

When’s The Best Time To Enjoy My Drink?

Mix up Essential Amino Energy in your ON Shaker any time you’re looking to improve mental focus, physical energy, and recovery support. It’s ideal in the morning when you’re planning to attack the day, for pre-workout priming, or as an afternoon booster! You can enjoy the drink by itself or stack it with your other favourite supplements.