I use it on Max Effort days only. 100 mgs works great. I used about 300 mgs at my last powerlifting contest and I was super, super aggressive for deadlifts. 100 mgs before a high intensity workout is plenty but just know it turns you into a machine.

I started at 40 mg and then bumped it up 10 mg each time. I found that about 80 mg works great for me. I only use it once or twice a week though, either on chest or leg days. A lot of people talk about it like it's crack or crystal meth (giving you a super rush in the gym). I've never experienced that, but I definitely have a bump in strength, recovery and stamina when I am working with TNE. Start low(er) and bump it up gradually and you will find your sweet spot.

i sit at 75mg about an hour before my workouts... good stuff and love the smell i emit once it gets going lol

It all depends on your body ! 50mgs is good for me however I go up past 100 sometimes. Start low than work your way up ! Only you will be able to answer this question.