Strength Training Programs for Beginners to Elite Athletes
Menu
  • Merch Store
    • Knee Sleeves
    • Powerlifting Belt
    • HP Handbook
    • Bodyweight Training Program
  • Front Squat Harness
  • Blog
    • HOW TO AND WHY
    • NEWS
    • WEIGHT LOSS
    • TRAINING ARTICLES
    • TRAINING PROGRAMS
    • FRONT SQUAT HARNESS TRAINING
    • GS VIDEOS
    • INTERVIEWS
    • WORKOUT OF THE WEEK
  • GS Gym
    • JOIN THE GYM
  • About Us
    • Contact Us
    • Front Squat Harness World Record Board
    • Getstrength Our Heritage
    • Our Client List
    • GS TV
    • Photo Gallery
    • Getstrength Community Forum ( Archives )
Menu

Creatine

Home › Forums › Getstrength Community Forum – Strength and Conditioning Training Archives › Question and Answers › Bodybuilding › Creatine

  • This topic is empty.
Viewing 2 posts - 1 through 2 (of 2 total)
  • Author
    Posts
  • June 3, 2008 at 5:51 am #23184
    Avatar photoGetstrength
    Participant

    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

    June 3, 2008 at 5:52 am #23958
    ashley
    Guest

    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

  • Author
    Posts
Viewing 2 posts - 1 through 2 (of 2 total)
  • You must be logged in to reply to this topic.
Log In
Category:

Search

High Performance Handbook

Getstrength.com is a participant in the Amazon Services Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.

© 2023 Strength Training Programs for Beginners to Elite Athletes | Powered by Minimalist Blog WordPress Theme