Supplements for Strength and Hypertrophy: An Advanced Guide to the Bilbo Method

By Jesús Varela – Creator of the Bilbo Method

If you’re looking for the best supplement for gaining muscle mass, you’ve probably seen it all: proteins, creatine, BCAAs, pre-workouts… and a thousand different opinions.

And that’s precisely the problem. There’s too much information, but very little real experience behind it.

After so many years of strength training, I can tell you with complete certainty: supplements help, but only when you know how to use them. They don’t work magic, but they do make a difference when everything else is in place.

In this article, I’m going to explain which supplements I use, how I apply them within the Bilbo Method, and what the best approach really is if you want to gain true strength and muscle mass.

What are strength and hypertrophy supplements and how do they work?

Supplements are nothing more than tools.

They don’t replace a diet, much less training, but they do help you recover better, perform more in each session, and maintain muscle mass during tough phases.

Not all the tubs you see on the market are necessary.

In the following video, I summarize my personal essentials, those that accompany me daily to maintain performance:

In the Bilbo Method, where we seek real intensity and constant progression, this makes a big difference. Because when you’re close to your limit, every detail counts.

If you’re just starting, I recommend you first check out our sports supplements guide, where we explain the basics without complications.

Proteins: what is the best protein for gaining muscle mass?

If you ask me what the best protein for gaining muscle mass is, I won’t beat around the bush: it’s the one that allows you to consistently meet your daily requirements. It’s that simple.

However, not all of them are the same:

• Whey protein: It’s the most practical due to its rapid absorption. It’s what I use daily right after training.
  
• Casein: Slower. Ideal before bed if you want to maintain a constant supply of amino acids throughout the night.

My recommendation is to aim for 1.6 to 2 g of protein per kilogram of body weight.

This is where the typical muscle gain shake comes in: not because it’s magic, but because it’s the easiest way to hit those numbers without overcomplicating things.

I use 100% Real Whey Isolate from PROZIS because it’s clean and easy to digest.

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Creatine: the best supplement for gaining muscle mass and strength

If I had to choose just one supplement, it would be this one. Without a doubt.

Creatine is probably the best supplement for gaining muscle mass alongside protein, and it also has the most scientific evidence.

What does it actually do? It increases your ability to generate explosive strength and improves recovery between sets. In other words: it allows you to do more and better. And that, in the long run, is what builds real muscle.

I always use Creatine Creapure® from Prozis because it’s the most reliable in terms of purity. I take 5 g daily, every day, and I especially notice it during high-volume bench press weeks.

If you want to delve deeper into how I personally manage this supplement to avoid plateaus in my lifts, I explain it in detail in this video:

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BCAAs and essential amino acids: when and how to take them

There’s a lot of confusion here.

To simplify: if your diet is correct, they are not essential.

But if you train fasted or do very demanding sessions (like a heavy leg workout), they can help reduce fatigue.

If you want to understand them thoroughly, I recommend this article: BCAAs with Ieltxu Alda – What are amino acids?

Other useful supplements depending on your Bilbo goal

• For strength: Caffeine or pre-workouts to improve immediate performance.
  
• For stress and rest: Ashwagandha is key to controlling cortisol and recovering better at night.

How to combine supplements with the Bilbo Method for optimal results

Here’s the key to everything.

It doesn’t matter if you take the best supplement for gaining muscle mass if you don’t have a plan. At Bilbo Team, we work like this:

1. Structured training: Real progression and meaningful sets. For this, it’s best to check out our Bilbo Training Plans.
   
2. Nutrition and Supplementation: Make sure you hit your macros with the code BILBOTEAM at Prozis for the basic strength stack (Protein + Creatine).
   
   Take advantage of this opportunity and train with the best supplementation at the best price! Don’t leave your progress to chance. Use the code BILBOTEAM on all your Prozis purchases and join the team that truly understands strength.

So… what is the best supplement for gaining muscle mass?

Let me be clear: protein as a base and creatine as essential. Everything else is secondary if these aren’t right.

You don’t need 10 supplements, you need to do it right.

That’s exactly what we work on in the structured programs of Bilbo Team. Start with a good plan, train smart, and use supplementation only to boost that effort. When everything clicks, that’s when you truly break your records.

Your best version isn’t built with luck, it’s built with method. 😉
Take the definitive step towards your goal. Access our Training Plans and train smart.