Correct use of creatine ??

Topcat101

Advise please ?

Dragan

I'm going to assume that you are using creatine monohydrate?

There are a few schools of thought on this.....one is the loading phase. Taking 20 grams of creatine for 5 days has been shown to up muscle ATP by 20%. Yummy.

There is an arguement that a simple 5 gram a day dose will do this as well, just taking longer.

Personally, for first timers i suggest the 20gram a day dose, taking in 4 doses over the course of the day ( when doing the Get Shredded Diet i took 20 grams of mono a day for 50 days with no ill effects at all except having to taste it ) then switching to 5 grams post training and only on training days might i add.

Thats just me. Oh yeah, it helps a lot if you take it with some fruit juice or anything else that will spike your insulin and provide some better uptake.

Topcat101

What are the benefits ?? And do these ware off when you stop using it ?

Dragan

To be honest, this might sound a little harsh but if you need to ask what the benefits of creatine are then your not at a point where you need it.

I find the first thing to peak someones interest is supplements, the different routines and then diet. Mainly because diet is not sexy and lifting weights and drinking shakes is. I suggest you post your full diet and workout plans here so we can have a look. Also post you age, goals and bf percentage….anything you feel we might need.

Forget about supps until you diet and plan is worked out. Lastly, google is for finding out what creatine is.

Degsy

I recently started taking creatine ethyl ester as oppsed to monohydrate and it seems to be working much better.I used to find that mon gace me wind and other,ahem,problems and tbh i didnt see any real results from it at all.Two weeks of ethyl ester has dramaticly improved my lifts and stamina..all good in the hood as they say!:D

Topcat101

Dragan wrote:

To be honest, this might sound a little harsh but if you need to ask what the benefits of creatine are then your not at a point where you need it.

I find the first thing to peak someones interest is supplements, the different routines and then diet. Mainly because diet is not sexy and lifting weights and drinking shakes is. I suggest you post your full diet and workout plans here so we can have a look. Also post you age, goals and bf percentage….anything you feel we might need.

Forget about supps until you diet and plan is worked out. Lastly, google is for finding out what creatine is.

Ok here goes :

Height 6ft 1
Weight 13st
Build average
BF% Don't know

Diet, varies day to day. Sample’s below:

9.30 Breakfast : Tea, 2 slices of brown bread, 2 grilled sausages. or porridge and toast.

1pm Lunch: Sandwich or bagel Ham/chicken salad. Chocolate bar, apple. Or carvery lunch 1per week

6.30 Supper: Bacon/steak, cabbage carrots, potatoes, Tea biscuits. Or chicken roll etc..

9.00 Tea biscuits and tea.

Smoke 12 perday
Drink 10 pints per week.

Work out 3/4 days per week:

Cardio 5 aside soccer 1-2hrs

Been going to the gym for 6months now, happy enough with results so far. Except for chest strength.

Usually Do arms, shoulders and chest on separate nights doing ab work each night between exercises to give muscles a chance to recover. Usually to free weights for 1hr + per night and 15min run to finish.

Advise welcome………

Googled creatine, got a lot of BS that why I was asking.

amazingemmet

1: You don't need creatine

2: Your diet needs alot of work, read the stickeys at the top for getting started

3: What about exercising your back and legs?

Ignore the split routine and work a total body focusing on the big compound lifts for the next few months and you'll have much better results

because_I_can

amazingemmet wrote:

1: You don't need creatine

2: Your diet needs alot of work, read the stickeys at the top for getting started

3: What about exercising your back and legs?

Ignore the split routine and work a total body focusing on the big compound lifts for the next few months and you'll have much better results

Amen brother!

mousemat

Using Creatine if it possibly adds muscle atp of 20% will this also add body weight?

Topcat101

amazingemmet wrote:

1: You don't need creatine

2: Your diet needs alot of work, read the stickeys at the top for getting started

3: What about exercising your back and legs?

Ignore the split routine and work a total body focusing on the big compound lifts for the next few months and you'll have much better results

1: You don't need creatine --- Point taken !

2: Your diet needs alot of work, read the stickeys at the top for getting started --- Read through the stickeys alot there, what exactly to I need to change ?

3: What about exercising your back and legs? --- Not really interested in building up my legs. Do one set for lats each night as well.

Ignore the split routine and work a total body focusing on the big compound lifts for the next few months and you'll have much better results[/QUOTE]

Can you give me a example program for this ?

justsomebloke

For me I generally will only train arms on a day where I have done at least heavy squatting (if not deadlifting aswell) as I generally get the best results from this.

Just remember that big compound lifts help to increase your test levels thus making it easier to grow, and for me the best compund lift is squats.

As a great philospher once said - "Squats and milk FTW"

mloc

If you're looking to get bigger in general, to put on muscle mass, you need to start thinking about doing some "big" exercises, in particular deadlifts and squats.

The benefits of these exercises go far beyond the obvious. Performed correctly, they serve to make your whole body bigger, to really transform your figure and bash your body's metabolism into muscle building mode.

I'd go as far to say that someone that performed just squats, deadlifts and bench press properly would get "bigger" and look far better than 90% of people who do ten or more other exercises.