The Importance Of Creatine In Building Lean Muscle
Creatine monohydrate can rightly lay claim to being the most popular and arguably most effective bodybuilding supplement currently available. The beauty of creatine is that it is 100% natural and occurs in many foods so it's unlikely to be banned from any sports or competitions.
Let's first establish what creatine actually is. In brief, creatine is produced naturally in our bodies to help supply energy to the muscles. It is produced in the liver, pancreas and kidneys before being transported in the blood to our muscles. It is then converted into phosphocreatine which is a powerful metabolite used to regenerate the muscles' ATP source of energy.
From a bodybuilder's perspective, creatine can significantly increase lean muscle mass quickly, improve performance in high intensity exercise, raise energy levels and speed up recovery rates. Creatine's ability to raise energy in muscles is due to its muscle protein synthesizing action whilst reducing the breakdown of protein. This happens because creatine has the effect of super-hydrating muscle cells with water. It also improves muscle growth adding size and strength to muscle fibers.
Creatine is normally taken in two ways. The first involves loading the muscles with 20 to 30 grams of creatine per day for four to seven days. At the end of this phase maintenance involves a regular intake of 5 to 15 grams per day. The other method is more gradual in that it skips out the loading phase and simply involves supplementing with 5 to 15 grams per day for an extended period.
Two questions remain to be answered - does it work and is it safe? Creatine has undoubtedly been proven effective in recent years - over twenty scientific studies have concluded that creatine can increase energy levels and result in enhanced strength, endurance levels and recovery rates. As a training aid it therefore has many merits. In terms of safety, no study to date has shown creatine to be anything other than safe, provided manufacturers' instructions are followed.
There is a bewildering range of creatine supplements on the market so subsequent articles in this series will examine the relative merits of the most popular and effective forms. In the meantime, you can find out more by visiting the site listed below.
Richard Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Creatine Supplements to learn more about the issues covered in this article.
Maximum Muscle Development with Chaos Training
Chaos is the scientific study of orderly disorder. It offers a way of seeing order and pattern where formerly only the random, the erratic, and the unpredictable (viz., the chaotic) had been observed. If a rock cliff is inspected, with its many jagged and irregular patterns splitting off in all directions, it can be concluded that the rock's pattern appears the same whether looking at 100 square feet or 1-square inch of area. Hence, although the overall structure appears different, i.e. the divergences and measure of rock cut, the fragments that constitute the composition maintain close resemblance. Consequently, although chaotic in appearance, its nature is predictable and purposeful. Similarly, exercise can be very chaotic yet predictable, ever changing from one workout to the next but with direction... extreme variety coupled with standardization for purposes of sufficient measurement and comparison.
How Proper Calorie Fragmentation Improves Body Composition?
It is a well-established fact that calories control everyone's bodyweight. No matter how many meals a day you have, it is the calorie balance in the end of the day that matters. If you eat fewer calories than you are burning, you will lose weight. It won't matter if these calories come from chocolate, bagels, meat, eggs, fruit or whatever else.
The Biggest Muscle Mass Gain Myths Exposed
Performing low repetition/heavy weight workouts will enable you to build muscle mass, however they will only do so for a very short period of time. The reason is that your body is always striving to maintain homeostasis, other wise know as the status quo, or to remain the same. Your body is not interested in building muscle mass, and in getting bigger and stronger, your body is interested in survival and in avoiding change. In order to do this your body has developed many mechanisms that allow you to quickly adapt to a host of possible stimuli's and stresses. So by repeatedly performing low repetition/heavy weight workouts, your body will quickly adapt to this form of stress, and as a result stay the same.
Moving From Beginner To Intermediate Level Bodybuilding
By now you've made significant progress in your bodybuilding career. For the past three to six months you've learnt how to perform the core lifting exercises in a technically correct manner. You've also conditioned the body and developed sufficient core strength to prepare yourself for a whole new level of intensity. Hopefully you've also built some rock solid muscle! But that's only the beginning.
The Seven Pillars Of Success
Choosing The Right Bodybuilding Supplement
Before wasting your money on a pile of bodybuilding supplements you really need to work out what you are hoping to achieve. Don't lose sight of the fact that sound nutrition forms the basis of any muscle building program and no amount of supplementation with the latest and greatest products will make up for bad eating habits. The bottom line is, bodybuilding supplements should be used IN ADDITION to regular food, not INSTEAD OF it.
Muscle Building Training Tips For Beginners
(*) Proper bodybuilding exercises technique.
Know All about Power Push Ups
Push ups are the most convenient way to build up yourchest, shoulders, arms and upper back. It can be performedat any place, and you don't need to carry your gym with youwherever you go.
Deep Muscle Soreness And Body-Shock Fatigue
In my experience there are two distinct types of muscular fatigue associated with intense progressive resistance training (only intense training is sufficient to trigger muscle hypertrophy) and these two types should be recognized and understood. The first type of fatigue is direct muscle soreness and is the result of a particular exercise targeting a specific muscle. Scientists are at odds as to the exact cause of muscle soreness but most believe that it is associated with some sort of cellular micro-trauma. Direct muscle soreness is usually the type of pain and discomfort that most folks experience when they begin serious progressive resistance training program.
Real Muscle Real Fast!
Adding muscle seems to be a mystery to most, yet if you pick up a copy of any fitness or bodybuilding magazine and you'll almost always see a headline like this: "Gain 15 Pounds of Muscle in 6 Weeks."
A Champion Bodybuilder ? Do You Have What It Takes?
My career began in the eighties. I never found myself going to a health club, much less taking time for myself, until I was in college. I had to occupy my time between classes somehow, so one day I went to the gym. I grew up without self-discipline, confidence, or faith in myself. As a youth, I was overweight and short. In my late teens, during the first few years of my career and with the help of a few close friends, I was fortunate to have discovered three very important things about myself that changed me forever: hope, belief, and motivation.
Muscle Soreness After Exercise
Many individuals judge the quality of their exercise session from the amount of pain they experience afterwards. These individuals are convinced by the old adage "No Pain No Gain". Research on Delayed Onset Muscle Soreness (DOMS) has demonstrated that here may in fact be some truth to this phrase.
Exercise The Right Way - The Barbell Bent-Over Row
Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuiders' training regimes.
Strength Training Strategies that Actually Work
Over the years there has been a surge of different strength training techniques that have come onto the market and just faded away. Here we discuss the training strategies to gain the maximum amount of muscle in the shortest time possible that have stood up to the test of time.
Six Minute Abs
Six minutes out of your day. All you need is a level floor.
The Basics Of Dumbells And Dumbbell Workouts
Dumbbells are integral to a long term fitness and personalstrengthening plan. Dumbbells are individual weights thatare best used as part of your overall fitness workout eachday.
Are You Too Old to Pump Iron?
Are you too old for weight lifting? Will weight lifting helpyou stay and look younger? The answer to the first question is no and to the second is a resounding yes. Weight lifting will help both men and women stay fit and supple and might even help you look younger. And, no matter what your age, you're not too old to start.
Muscle Building Tips and Supplements: Dos and Donts
Packing on Muscle mass involves a lot of dedication and care. At times, trying too hard can have its negative effects too. Right guidance and proper techniques make the perfect recipe to MUSCLE BUILDING. Muscle Building is no joke, but at the same time, very much possible. The bottomline is to workout in the right direction and not to harm your body. Here are some Do's and Dont's for Muscle Building.
Body Part Isolation vs. Complex Movements in Strength Training - Build Real Muscle Instead of Fake!
Working as a fitness professional, there is one type of question I get all the time that shows that many people are missing the big picture regarding the benefits of strength training. This popular question usually goes something like this:
Focus on Both Consistency and Variability in Your Workouts for the Best Results
In one of my recent articles, I spoke about the fact that you must alter your training variables that make up your workouts if you want to continuously get good results, whether it is losing weight, building muscle, or toning up.
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