Before I started using this my bench plateaued 5 sets of 5 at 315..stuck there for about a month..read some reviews for Orotine so got me some..in about 45 days my bench climbed from 315 to 365..that was the only change in my regimen..46 y.o. man (there's that word again) having a blast lifting large..Needless to say I highly recommend Man Sports Orotine..I take the capsules..no side effects other than strength and lots of it