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Certain science-backed supplements can aid in weight training and muscle growth. These include creatine, which regenerates ATP and promotes cellular hydration; protein powder, crucial for muscle repair; beta-alanine, that enhances workout performance; Branched-Chain Amino Acids (BCAAs), supporting protein synthesis and muscle recovery; and fish oil, reducing muscle soreness. Supplements, however, should not replace a balanced diet and proper training.

The post presents a comprehensive, science-backed full-body workout regimen using progressive overload and multi-joint movements. The exercises discussed include squats, bench press, deadlifts, shoulder press, and bent-over rows, each targeting different muscle groups. Importance is stressed on consulting a fitness professional before undertaking any new exercise program. Various scientific research references are provided for further information.