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How To Get Stronger With Creatine

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Creatine is a natuarlly occuring organic acid that helps to supply energy to all cells in the body, primarily muscle. Creatine does this by increasing the amount of adenosine triphosphate or ATP in the body. Your body uses ATP as fuel during short-duration exercises involving muscular contraction like weight lifting or sprinting.  Supplementing with Creatine works by increasing the amount of fuel you have for high intensity exercise for about 10 seconds. Just long enough to get off a bench press set to fatigue.

Creatine is the most studied bodybuilding supplements, one of the safest, is legal and most importantly it actually works. Creatine is in fact the only OTC supplement that works when it comes to building muscle. Everything else is worthless. Also don’t fuck around with other types of Creatine, they’re junk, micronized Creatine using Creapure technology is what you want.

I’ve cycled Creatine three times in the past before I was reached my natural genetic potential. The first cycle for 3 months, the second for 2 months and the third I had to cut short after two weeks. The first cycle I gained about 7 pounds, the second cycle I gained the same but had to stop after 2 months from kidney pain. The third cycle I stopped after 2 weeks from kidney pain.

I have sensitive kidneys and you probably won’t have to worry about it but you should know that there can be some side effects before you start.  With that said if you do feel kidney pain, just cut the cycle short, I had no lasting damage from taking Creatine.

Allmax Creatine

The way to cycle Creatine is to take 5 grams daily in a carb-based drink for better absorption. Some guys will advocate overloading Creatine off the start to build up reserves but this is unnecessary, you’ll be fine with 5 grams a day.

The Creatine will kick in fully in about 7 days, you’ll know when you start to carry about 7 lbs. of water weight. This is the major downside of being on Creatine, it gives you that bloated look so I would suggest doing a Creatine cycle on a bulk during the winter months. This is not a pool party supplement. Carrying all that excess water weight makes your kidneys work harder as well. So even if you feel great three months in I would still cycle off and give your kidneys a break.

Legality

  • Creatine is an OTC supplement and is easily available
Ordering
  • You can order Creatine from iHerb or pick it up directly in your local bodybuilding store
Dosage
  • 5 grams a day
Brand
  • Allmax Micronized Creatine which uses Creapure technology (Use my code VDD076 to get $5 off your first iHerb order)
  • Allmax Creatine

 

 

Cost
  • $19.99/1000 Grams
Come-Up
  • 3-5 days
Half Life
  • 5-7 days
  • I feel it takes about 5-7 days to clear out of your system fully, I judge this by when I drop the excess water weight
Positive Effects
  • Big strength increases in the gym
  • Good increases in muscular size (prior to reaching your genetic max), for me about 7 lbs. of muscle over a 3 month period
Side Effects
  • Bloating with about 5 to 7 lbs. of water weight
  • Joint pain and stiffness if you don’t drink tons of water
  • Kidney pain, most likely from carrying excess water weight
Rating
  • 7/10
Conclusions
  • I would definitely recommend a 2 to 3 month Creatine cycle to natural trainees with healthy kidneys who are looking to bulk up
  • You can expect consistent strength increases in the gym for about two months as well as increases in muscular size
  • With that said if you feel any discomfort in your kidneys I would stop taking Creatine immediately
  • Once you come off Creatine you can expect to lose half the strength gains but keep most of the muscle you put on if you aren’t at your genetic max

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6 Comments

  1. Corey
    February 15, 2016 at 10:05 am

    Hey Will, do you have any recommendations on usage? I’m reading articles saying it’s better to take creatine pre-workout, others saying post-workout, and even some that say take it whenever you want. I’m currently following your minimalist gym routine going 2 days a week, so how often and what time of day would be the most ideal for getting that extra rep?

  2. February 15, 2016 at 7:39 pm

    Hi Corey, yes I would take it in the morning as per the dosage in the article, I don’t think the timing matters all that much just like with a pre or post workout meal or taking bcaas. Once you’ve been taking it for a week its in your system regardless. With that said I workout in the mornings fasted with caffeine because that gives me optimal energy, if you’re worried about it you can take your caffeine and creatine in the mornings and hit the gym. Just be careful of your kidneys, if you feel any pain or pressure drop the creatine.

  3. cr
    February 18, 2016 at 7:46 pm

    i have started taking creatine (micronized) about 40 days ago and havent really noticed much of an effect so far. no weight gain either. i’m taking 5 grams per day. i dont know, it’s strange…maybe should increase the dose? i’m 6 ft tall and 160 lbs.

  4. February 18, 2016 at 8:27 pm

    I wouldn’t increase the dose, if you’re not getting stronger in the gym or you’re getting water weight maybe you’re just a non-responder. Or you’ve got bad stuff, top brands like allmax or optimum nutrition should be good, if you’re using an unknown brand that might be it too – its gotta be that creapure micronized creatine IMO.

  5. cr
    February 19, 2016 at 8:20 am

    it’s Optimum Nutrition Creatine Powder. the strange thing is i’m not getting water weight either. i think i got a big stronger, but not much.

  6. February 19, 2016 at 9:31 pm

    Interesting, maybe you’re just a non-responder

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