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Creatine Monohydrate (CM)


Next to whey protein, no supplement has received as much scientific support as creatine monohydrate. In fact, there’s over 15 years of unquestionable support from peer-reviewed research and athletes. Studies demonstrate that creatine increases strength, power, lean body mass and muscularity. Its mass-promoting effects are achieved by several mechanisms that upregulate when creatine monohydrate ingestion is combined with resistance training. Most current research shows creatine ingestion and exercise significantly blunt myostatin levels better than exercise alone. Myostatin is a recently discovered catabolic regulator of muscle mass and consequently acts on skeletal muscle as a growth inhibitor. In addition, recent studies indicate that creatine augments highly anabolic IGF-1 levels in skeletal muscle, providing a potent signal for sustained muscular growth. Finally, creatine ingestion results in increased muscle cell volume by driving water into cells. Not only does this action make your muscles look bigger, but it also provides another stimulus for anabolism.

Before your workout mix 5-10 grams of creatine monohydrate with your pre-workout whey protein isolate drink.

After your workout, mix 5-10 grams of creatine monohydrate with your post-workout whey protein isolate shake.

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Added Some Muscle Over The Last Few Months and Want to Start Working on Details, Particularly For Your Legs? What Is a Good Way to Shock My Quads and Hams?


If you want good separation between your quadriceps and hamstrings, first make sure you are concentrating and that you’re really feeling weight on each rep. That is how you will create more detail. If you lift with explosive contractions, you won’t really fell the muscle, just the weight. You will get bigger but not necessarily better separation. For legs, use high repetitions on drop sets to fully engage and fatigue the muscles. Aim to do more than 15 reps per set so that you feel the burn. Plus, high rep training for legs helps to burn through more glycogen (stored sugars in the muscles) and total calories to help you get leaner overall.


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Should I Still Have Carbs Before My Workouts If I’m Trying To Get Lean?


It is better to have the energy to get through the workout with a high level of intensity than have a bad workout because you are carb depleted. If getting lean is your main concern, try going without and see how you do. If your body continues to change, then great – you are one of the lucky ones. However, if you find you are not getting leaner, your body’s likely suffering an energy deficit during workouts so that you cannot train hard enough. The general recommendation is to eat 20-40 grams of slow digesting carbs 30-60 minutes pre-workout. You can start there and see how that plan goes. Just don’t be too rigid one way or the other.


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What’s The Best Strategy For Reducing My Carbs When I’m Trying To Get Lean?


Your strategy should be the same as when you are bulking up, only in reverse. You don’t need to drop your carbs drastically. Some bodybuilders go from 400 grams a day to zero to get ready for a show. That is not a good strategy. Taper them off slowly, maybe by cutting carbs out of your last meal of the meal to start. Then you could remove some or all from your second-last meal. As long as your body is making gradual changes, keep up the reduction and just don’t do it all at once. You may lose weight quickly with drastic changes, but you will be left with no room for adjustment when your progress halts.


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Lifting Weight But Gaining Weight?


I started lifting to lose weight. I felt I was making progress, but I just weighed myself for the first time in a month and found I have actually gained weight. What am I doing wrong?

The only mistake you are making is letting the scale dictate how well you are doing. Muscle weighs more than fat, so if you are training hard you should expect to gain weight in the form of muscle. Even though you are gaining weight, you are most likely looking better overall. Focus on what the mirror shows. If you are looking better and you are leaner, that is a positive result. You are swapping fat for muscle, proof that your program is working.