Creatine

[sthompson@getstrength.com]

Hi Ash, I have a question in regards to creatine supplementation. My current
program consists of 4 sessions per week, concentrating on 2 upper and lower
body sessions. All exercises are compound exercises Squats, Dead Lifts,
Chins, Presses, Bent rows ECT, these are done on a 3 set, 6-8 rep ratio.
I am looking to make some big gains in strength/size and was toying with the
notion of using creatine. What are your thoughts on creatine? when to use,
how much, how often and particular products?
Also if you feel I might be on the wrong track in making big increases in
strength/size with my current program feel free to throw in some tips.
Cheers Mitch Woods

[ashley]

Hi Mitch, good to see someone from the old school sticking to the basics and working them hard, you will make great gains using what you are currently doing, as for creatine supplementation, it is well worth a try, I am of the belief that with any thing you try and see how little will give you gains instead of how much the body can tolerate so to this end, I would start out using something like a Musashi creatine recovery or muscle stack post workouts and trial this for 4 weeks, if the gains have not been great you may need to use more so maybe combine that with some creatine in the morning and evening as well as post workout, I would also use a BCAA source throughout your workout which we have had good gains following, say start with 5 – 10 grams consumed during your workout, see how that goes and maybe have 2 basics workouts and follow them alternatively say:

Workout A – Deadlift, Front Squat, Incline Bench Press, Upright Row, Seated DB Shoulder Press, Chins

Workout B – Back Squat, Romanian Dead Lift, Bench Press, Bent Over Row, Standing Military Press, Pulldown to Chest

and possibly work in three zones for your workouts say:

Zone 1: 6 – 8 sets x 2 – 6 reps

Zone 2: 4 – 5 sets x 6 – 8 reps

Zone 3: 3 – 4 sets x 8 – 12 reps

So your plan might look like this:

Week 1
Mon – Workout A1

Wed – B3

Fri – A2

Week 2

Mon – B1

Wed – A3

Fri – B2

and continue on like this over a 12 week period then have the 13th off and get away from the gym and just do some bodyweight exercises freshen up and then attack it again, good luck, cheers, ash

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