Creatine and weight training?

Question

Have any of you used creatine (powdered) according to the lableled instructions, noticed a significant amount of increase in muscle mass in a short period of time?
If so, what is the time frame and your workout routine?
I have noticed a significant decrease in recovery time after a workout, but not as much muscle mass increase. I work out about 4 times per week, alternating upper body and lower body lifting combined with cardio.

Answer 1

Everyone here seems bent on giving the physiological explanation of what endogenous creatine does. The question is really "What does creatine do that gives muscle mass?" HUGE doses of creatine, usually expensive enough to be out of reach of normal consumers, can cause the creatine content in muscles to rise. This draws in water to keep the cells isotonic with a result of plumping up the muscle cells. Creatine doesn't increase lean muscle mass. It just draws water into them to make them seem bigger. On the other hand, these huge doses of creatine can put a huge stress on your kidneys, as they have to filter out the metabolic byproducts of so much creatine intake.

The moral of the story here is that you should take EVERYTHING that a personal trainer or GNC employee says with a huge grain of salt. Most of them will have had ZERO scientific training and minimal qualifications to even give advice on the things they are reccommending. Some things are no brainers such as water intake and the balance of fat:carbs:protein you intake, but when people start making fantastic claims about what a product will do, that should set off a couple of alarms to be wary of the pseudo-science that people will throw at you!

I should know... I worked at GNC and sold the hell out of many of those products. Many have legitimate uses but again, use your judgement wisely. I've moved beyond to a scientific field now so much of the stuff I was saying then sounds like a load of crap... But man I could sell anything at that store!!! :)

Answer 2

I used creatine while on the "Body for Life" by Bill Phillips 12 week challenge. I had significant muscle gains doing this routine. It was a 6 day workout per week, alternating the same way you are doing. The weights program was a pyramid type, increasing weights while decreasing reps while doing your sets. I highly recommend that you get the book because there is a very specific type diet and eating schedule while doing this challenge.

Answer 3

I haven't used creatine but by what you say it seems to be doing what it is supposed to do... that is to improve muscle recovery time. You are doing the right thing mixing it up with cardio and you need at least a day between lifting for recovery to let the muscles grow.

If you want bulk you have to load up the muscles.... I have read that you should work out with a friend. That improves your lifting capacity by (I think they said) 20% and you will need the support for the last rep of each set.....

Do four sets of 6 reps making sure the load is great enough that you cannot complete the final rep.... (really you are only doing 5 reps) then wait four minutes so that your muscles can recover and repeat... adding one additional minute to the end of each rest period.

Burn 'em up baby. Those muscles remember what they can do and will grow to support the demand you are placing on them.

They use protein to grow. Eat lots of eggs and chicken. Forget the protein suppliments... try naturals.

Answer 4

Creatine has nothing to do with "building" muscle, it supplies energy to your muscles to allow for a more intense workout and shorter recovery time. Protein is what the body uses to build muscle so make sure you get 1.5 grams per pound of body weight per day. Also creatine has to be cycled or your muscles will stop producing it naturally so I would better educate yourself on these supplements before using them!

Answer 5

Weight lifting can injury the upward push plates on your bones, and subsequently stunt your improve. yet you may would desire to be particularly youthful for this to take place. in case your 15 and your beginning to improve, you wont injury your self any. Creatine wont stunt your improve. Anabolic steriods will, yet creatine isn't an anabolic steriod. it particularly is going to reason you to learn approximately 5 pounds the 1st week you're taking it. it particularly is water weight and not fat or muscle, yet while your wrestling it may screw up your weight classification. I take creatine. i've got observed that once i'm in my loading section it takes approximately 3 days earlier i particularly word the effect. And F.Y.I. creatine isn't band from professional activities or the olypics.

Answer 6

That is because creatine doesn't build muscle mass.
Creatine in muscles is used as a reserve for energy, to quickly phosphorylate ADP to ATP to allow for longer contractions of the muscle before fatigue sets in. You'd be surprised how much of stuff GNC sells that is actually completely useless.

Answer 7

dont do it