Weight Lifting!

[BlueLancer]

If you use creatine continually, in a few months it has absolutely no effect = flushed down along with urine.

 

 

 

 

 

 

 

I've used it earlier, but since I have absolutely no idea if it helped (my results stayed the same and I didn't notice any kind of change), I can't recommend it.

 

 

 

 

 

 

 

It does help slightly, since it concentrates more fluids into your muscles, which doesn't last long though.

 

 

 

 

 

 

 

natural

 

 

 

 

 

 

 

In bodybuilding creatine is generally considered as a pure substance and hence, 'naturalists' can still use stuff such as creatine, glutamine, etc.

 

 

 

 

 

 

 

The efficiency of those products is another story. Now I only use protein (mostly from meat) and only a few vitamin supplements.

[assassin_696]

Don't do it mate. I'm sure that personal trainer knows a lot more than me about it specifically but he summed up my feelings about it.

 

 

 

 

 

 

 

A couple of guys who I work out with who use creatine. Yeah, they bulked up a fair bit (they also worked out a lot) but because it's all watery muscle it's only really cosmetic muscle, they're not actually anywhere near as strong as they look. It's also very easy to lose that watery muscle once you stop working out.

 

 

 

 

 

 

 

In short, I wouldn't recommend it at all. Meat, vitamins and the odd protein bar is plenty enough for me.

[ctp080188]

hi there Wakka. I am a personnal trainer and have had experience with dietary supplements. In particular you mention creatine.

 

 

 

 

 

 

 

When we work out we use up a substance called ATP (adenosine triosphosphate) - which as it is broken down, releases energy. One purpose of creatine is to convert ADP (reduced ATP) back into ATP by donating a phosphate group. This effectively gives us a short burst of energy. We use our creatine phosphate system primarily in power exercises and strength exercises - like a 100 meter sprint or a punch!

 

 

 

 

 

 

 

There is NO scientific evidence to suggest that creatine when taken as a supplement is beneficial to us. Because creatine is required and thus present in such small amounts, taking creatine supplements can actually prevent the body from producing creatine in as large volumes, naturally.

 

 

 

There are also other health risks associated with taking creatine as a supplement, one of my colleagues used to take it and reported accute stomach cramps. There is also the high cost.

 

 

 

 

 

 

 

As a personnal trainer, I would NEVER advise a client to take creatine supplements. I believe they do more harm than good (i dont think they do any good) and I honestly believe that most effects you feel off it are a placebo. I therefore advise that you stop taking creatine, and ensure that you concentrate on your diet.

 

 

 

 

 

 

 

If you want any advise on exercise programmes and things like that, I am more than happy to help. Just pm me!

 

 

 

sorry for any grammar/spelling mistakes.

 

 

 

 

 

 

 

It is your choice whether or not you want to take Creatine Wakka. But I will inform you that you are not taking it properly! You have to go through phases of loading. I do not know much about this, but i can find out for you.

 

 

 

 

 

 

 

Yeah I was going to post about the ATP-CP system until I read this! All I'll add is a series of tests have proved creatine can increase your maximum power output, but enable you to exercise for longer (due to the fact creatine is used up in the first few seconds).

[Ambassadar]

I took pure creatine for a while back in high school for football. I lifted weights for about 6 or 7 years at least 3-5 times a week. I took creatine for 3-6 months... (it's been a while) and I couldn't notice any difference in my lifting.

 

 

 

 

 

 

 

I quit for several reasons. I couldn't tell it was doing anything for me, it was expensive, and it was a pain dissolving it in fruit juice and keeping myself on the schedule to keep my body saturated with it. Finally I took it in '96 or '97 and as I understood still fairly new so I was worried if it carried any long term health risks. To me it just didn't make sense to keep taking it.

 

 

 

 

 

 

 

I am naturally the skinny body type. I have to kill myself to gain weight. In highschool I would eat 4-6 meals a day(didn't pay attention to what it was as long as it was food) and workout with weights 3-5 times a week as well as 2+ hours of track or football practice every day. My bench press max got stuck at about 255 lbs for two years. It drove me nuts because I couldn't get it to go up no matter what I did.

 

 

 

 

 

 

 

When I graduated Senior year a friend and I continued working out that summer and within about two months my bench jumped up to 290. Why is that? I believe I had been burning so much energy and working out so hard for so long during school in sports that my body never had a chance to rest and recover to be able to build muscle. When I finally got out of sports my body got that break it needed to fully rebuild everything I had been tearing down while lifting.

 

 

 

 

 

 

 

From my personal experience lifting weights for about 10 years now these are the things I have found work best for my body.

 

 

 

1. Eat proper food. Stuff like chicken is good because it is high in protein and low in fat. Make sure to give your body the material it needs to build those muscles. Make sure to get your carbs as well so your body doesn't cannibalize itself. Stay away from empty calories... that is another mistake I made in highschool.

 

 

 

 

 

 

 

2. Give your body time to recover. This held me back for years in weights because I was forced to push it harder and faster than it could properly recover from. For example I now know my body cannot handle working out chest three times a week(your body might be able to, it can be different for different people). It just isn't enough time for it to repair.

 

 

 

 

 

 

 

3. Mix things up. My body will acclimate to doing the same lifts or same workouts all the time and start to stall. Keeping it offbalance helps me stay positive on progress. For example when I stall out on regular pullups I change to wide grip pullups. When I stall on that I might do lat pulls. Then back to regular pullups. There are all kinds of variations you can do.

[lobsta]

Thanks for that info. What do you have to say about regular protein drinks?

 

 

 

 

 

 

 

Protein drinks are a funny one... Basically protein drinks are composed of protein that is a by-product (not in all cases) of the cheese making industry. Some clever clogs have found a way to market it to body builders.

 

 

 

 

 

 

 

Many claim to have 'branched chain amino-acids' and other types of amino acid, which are the building blocks of protein. There are 9 essential amino acids (amino acids we cannot synthesize ourselves, and 11 non-essential amino acids). Protein is used to make muscle. The theory is that if you take on board more protein and amino acids, your body has the building blocks to build up muscle, and you thus build it up more quickly. However due to the way many protein shakes are treated, that is, that they can be heated to dry them out, which effectively denatures the amino acid complexes, so by the time a tub of whey powder is purchased, it is often very different from the starting product. To summarise:

 

 

 

ÃÆââââ¬Å¡Ã¬Ãââ Traditionally it was disposed of by farmers into animal feeds

 

 

 

ÃÆââââ¬Å¡Ã¬Ãââ Dried at high temperatures for speed manufacture denatures fragile proteins, rendering them useless

 

 

 

ÃÆââââ¬Å¡Ã¬Ãââ Sweeteners, colours and flavours are used to improve palatability (these chemicals are bad for the body)

 

 

 

ÃÆââââ¬Å¡Ã¬Ãââ Often backed by self-funded research

 

 

 

ÃÆââââ¬Å¡Ã¬Ãââ Inflated prices.

 

 

 

 

 

 

 

Having said this, the theory behind protein drinks is true. It is important that you recognise that protein shakes are supplements and are not used to replace food. If you are going to purchase protein shakes, consider the following:

 

 

 

ÃÆââââ¬Å¡Ã¬Ãââ Look for cold processed protein powders manufactured below 50 deg c

 

 

 

ÃÆââââ¬Å¡Ã¬Ãââ No added sugars, sweeteners, colours, flavours

 

 

 

ÃÆââââ¬Å¡Ã¬Ãââ Mix with whole organic milk as fats are necessary for protein metabolism.

[lobsta]

From my personal experience lifting weights for about 10 years now these are the things I have found work best for my body.

 

 

 

1. Eat proper food. Stuff like chicken is good because it is high in protein and low in fat. Make sure to give your body the material it needs to build those muscles. Make sure to get your carbs as well so your body doesn't cannibalize itself. Stay away from empty calories... that is another mistake I made in highschool.

 

 

 

 

 

 

 

2. Give your body time to recover. This held me back for years in weights because I was forced to push it harder and faster than it could properly recover from. For example I now know my body cannot handle working out chest three times a week(your body might be able to, it can be different for different people). It just isn't enough time for it to repair.

 

 

 

 

 

 

 

3. Mix things up. My body will acclimate to doing the same lifts or same workouts all the time and start to stall. Keeping it offbalance helps me stay positive on progress. For example when I stall out on regular pullups I change to wide grip pullups. When I stall on that I might do lat pulls. Then back to regular pullups. There are all kinds of variations you can do.

 

 

 

 

 

 

 

This is exactly right. Firstly body building and track training do not go well together. Serious body builders should only do about one cardio session a week just to get themselves ticking over ÃÆââââ¬Å¡Ã¬Ã¢ââ¬Ãâ otherwise you end up burning up muscle your trying to put on. The body burns up different fuels at different intensities:

 

 

 

Carbohydrates at very low intensities.

 

 

 

Fats at moderate intensities

 

 

 

Proteins at higher intensities

 

 

 

 

 

 

 

Which is why its always best to aim for the aerobic training zone whilst doing cardio. Also it sounds like this fella was doing too much. 3 Workouts a week, is about the maximum you should do certainly no more than 4. If you have reached your plateau then you need to bring in some plateau busters. One example would be negatives (eccentric contraction). The muscle lengthens under tension. For example in a bench press you would do a weight slightly more than you can do, and slowly let it down. Make sure your spotted though!

 

 

 

 

 

 

 

What Ambassador has also said about the diet is good. Diet is one of the most important things. If you eat well, you exercise well (I have probably over summarised this last point though)

[wakka102]

The side effects are horrible if you over dose, I just did a report on it.

 

 

 

 

 

 

 

In my opinion, if you need supplements like that to gain and build muscle, than you aren't working out enough, and/or are too lazy to workout more and build muscle it naturally.

I've been working out for almost a year now, and have not reached the point that I want where as some people (who take protein shakes, etc.) have gotten the results I've wanted in half the time. I'm thinking that the only thing i am lacking is in my diet/supplement area (I was not taking any prior to now). I'm thinking about ditching the crietine and going to protein shakes, that may be what I am lacking in.

 

 

 

 

 

 

 

Also, I'm not lazy :lol: , I go to the gym 4-7 times a week (everyday during the summer that I was home). lift for about 30-45 mins and do cardio for 30-45 mins.

[pault]

I've been working out for almost a year now, and have not reached the point that I want where as some people (who take protein shakes, etc.) have gotten the results I've wanted in half the time.

 

 

 

 

 

 

 

Everyone is different. Why don't you just work out more and eat more meat? You don't need to drink protein shakes or creatine.

[Satenza]

My friend has used it a couple times and didn't really like it. I have never used it. He said it was perfectly fine to use, as did one of the gym trainers. However gym trainers probably don't have a doctors degree. :D

[wakka102]

 

I've been working out for almost a year now, and have not reached the point that I want where as some people (who take protein shakes, etc.) have gotten the results I've wanted in half the time.

 

 

 

 

 

 

 

Everyone is different. Why don't you just work out more and eat more meat? You don't need to drink protein shakes or creatine.

Well dieting is where I am a bit stuck. I'm trying to find the right balance because I have a pretty bad metabolism, there is also alot of obesity in my family history. I'm going for a look like this (just a random google image I found but its pretty spot on):

 

 

 

 

 

 

 

 

 

 

 

 

 

 

the problem I'm faced with is if I don't eat enough, I have low energy to workout, but if I eat to much, I have plenty of energy to workout but I put on lots of fat weight. were is the balance?

 

 

 

 

 

 

 

Another thing i thought id add, I hope to be a male clothing model in college or something (like the dudes you see on the walls of an abercrombie and fitch store...or at least have the kind of body they do).

[pault]

the problem I'm faced with is if I don't eat enough, I have low energy to workout, but if I eat to much, I have plenty of energy to workout but I put on lots of fat weight. were is the balance?

 

 

 

_________________

 

 

 

 

 

 

 

Eat less. Drink more water. Push yourself through the point where you don't have energy, and come out the other side stronger. Take more vitamin B. There is great snack food that will also help you build muscle mass, for example beef jerky. Drink more water. I would give up trying to look like someone (anyone) and just try improve who you are. You get out of exercise what you put into it. Eat more meat, drink more water. Eat nothing that is oily.

[None2None]

Your just gunna have to work your...eh...butt?...off, I wouldn't try to use things to help ya, sidetracking wont help ya in the end...

 

 

 

 

 

 

 

lets give a tip.it example...

 

 

 

 

 

 

 

 

 

 

 

"I wan't to get to 99 hunter..."

 

 

 

The hard way training normally...and that is garunteed

 

 

 

 

 

 

 

Short way is macroing...and that is a ban or that very slim chance you'll get away with it.

 

 

 

 

 

 

 

:)

[wakka102]

 

the problem I'm faced with is if I don't eat enough, I have low energy to workout, but if I eat to much, I have plenty of energy to workout but I put on lots of fat weight. were is the balance?

 

 

 

_________________

 

 

 

 

 

 

 

Eat less. Drink more water. Push yourself through the point where you don't have energy, and come out the other side stronger. Take more vitamin B. There is great snack food that will also help you build muscle mass, for example beef jerky. Drink more water. I would give up trying to look like someone (anyone) and just try improve who you are. You get out of exercise what you put into it. Eat more meat, drink more water. Eat nothing that is oily.

Thanks :) , that was just an example of were I would like to be, meaning lean yet muscular. I don't wanna be as big as arnold schwarzeneger but I dont wanna look like these guys in strong man competitions either, that would totally defeat the reason why I got into lifting.

[assassin_696]

Also, I'm not lazy :lol: , I go to the gym 4-7 times a week (everyday during the summer that I was home). lift for about 30-45 mins and do cardio for 30-45 mins.

 

 

 

 

 

 

 

Do you work the same muscle groups everyday? Because you might not be giving them a chance to fully recover if you're doing the same groups daily. Some people recommend doing one particular muscle group only once a week, others more. I would say 3 times is certainly the max though (that gives you a day of rest in between).

[wakka102]

 

Also, I'm not lazy :lol: , I go to the gym 4-7 times a week (everyday during the summer that I was home). lift for about 30-45 mins and do cardio for 30-45 mins.

 

 

 

 

 

 

 

Do you work the same muscle groups everyday? Because you might not be giving them a chance to fully recover if you're doing the same groups daily. Some people recommend doing one particular muscle group only once a week, others more. I would say 3 times is certainly the max though (that gives you a day of rest in between).

I split it up into 2 muscle groups a day, i do each once a week. legs are the only acception, which I get from cardio. I dont do any lifting (leg press, squat, etc.) with my legs.

 

 

 

 

 

 

 

monday = chest and biceps

 

 

 

tuesday = triceps and shoulders

 

 

 

wednesday = abs and back

 

 

 

repeat

 

 

 

 

 

 

 

usually mix this up, this is just an example and I do cardio pretty much everytime for 30-45 mins on various things, I don't really like running. i do stair masters, stationary bike, the incline-leg-swinging-thing (not sure what its really called #-o )

[Futurama]

Dude just get carb bars or something :)

[Bubsa]

I'm going for a look like this (just a random google image I found but its pretty spot on):

 

 

 

 

 

 

 

 

 

 

 

 

 

 

With or without the bad boy attitude?

 

 

 

Seriously, think about whether you're actually doing it for yourself, aesthetically, or that you think you'll be creating a better self. Because no matter how muscley you get you can't better yourself as a person.

[wakka102]

 

I'm going for a look like this (just a random google image I found but its pretty spot on):

 

 

 

 

 

 

 

 

 

 

 

 

 

 

With or without the bad boy attitude?

 

 

 

Seriously, think about whether you're actually doing it for yourself, aesthetically, or that you think you'll be creating a better self. Because no matter how muscley you get you can't better yourself as a person.

Without :P . I've struggled with self asteem issues my whole life, mainly due to my body. I'ts greatly improved since I started lifting so it is doing something for me both physically and mentally. I just want to take this to the max that I can take it :) .

[Bubsa]

Different strokes for different folks, I guess. All I can say from my own experience is that if it's making you feel better (and not making others worse), keep doing it. I'm happy for you pal.

[Satenza]

Come on Bubsa, you know you only wear that thing to show yourself off. :lol:

[lobsta]

 

 

 

 

 

 

 

monday = chest and biceps

 

 

 

tuesday = triceps and shoulders

 

 

 

wednesday = abs and back

 

 

 

repeat

 

 

 

 

 

 

 

usually mix this up, this is just an example and I do cardio pretty much everytime for 30-45 mins on various things, I don't really like running. i do stair masters, stationary bike, the incline-leg-swinging-thing (not sure what its really called #-o )

 

 

 

 

 

 

 

I've never seen that combination of muscle groups being worked out before. I would advise that you do Chest and Triceps together, your Back and Biceps together. Then have a day doing core exercises and work out your shoulders. If you're trying to build muscle then that is too much cardio. If you want to loose weight and become more lean, then I suggest you do a form of endurance trainning (15+ rep range). What cardio workouts are you doing?

 

 

 

There are different forms of working out, that will produce different effects:

 

 

 

Endurance trainning: increases muscular endurance by increasing size and numbers of energy producing organelles 'mitochondria'.

 

 

 

Hypertrophy trainning: (think Arnold Schwarzenegger (spelling?)) increases the size of the muscle fibres.

 

 

 

Strength trainning: increases the strength of muscle fibres, which is why the 'strongest men in the world comps' do not look particularly ripped.

 

 

 

Power trainning: develops the CP (creatine phosphate) system, and increases the strength of muscles at speed.

 

 

 

 

 

 

 

I would advise that you stay between Endurance trainning and Hypertrophy. During endurance trainning you will convert more adipose tissue (fat) into lean muscle.

[kido14]

Without :P . I've struggled with self asteem issues my whole life, mainly due to my body. I'ts greatly improved since I started lifting so it is doing something for me both physically and mentally. I just want to take this to the max that I can take it :) .

 

 

 

 

 

 

 

If people pay more attention because you've got a better looking body, are they really people you want attention from? I know I'm making assumptions here but eh I'll shoot

[wakka102]

 

Without :P . I've struggled with self asteem issues my whole life, mainly due to my body. I'ts greatly improved since I started lifting so it is doing something for me both physically and mentally. I just want to take this to the max that I can take it :) .

 

 

 

 

 

 

 

If people pay more attention because you've got a better looking body, are they really people you want attention from? I know I'm making assumptions here but eh I'll shoot

Well if someone says "hey, you look great!" or "hey, you have a nice 6 pack!" that would just make me feel awesome. Plus, I like the challenge and I'm just one of those people that like to look good :) . Sure, it wouldn't completely change me as a person, but it does help boost my self confidence and that helps alot.

[kido14]

Eh yea you're right, I can't lie. But you should learn to be confident in yourself without just making your body look good. You probably won't have that six-pack forever #-o

[deloriagod]

 

 

 

A couple of guys who I work out with who use creatine. Yeah, they bulked up a fair bit (they also worked out a lot) but because it's all watery muscle it's only really cosmetic muscle, they're not actually anywhere near as strong as they look. It's also very easy to lose that watery muscle once you stop working out.

 

 

 

 

 

 

 

This is the reason why I won't use the stuff. I get a little bit from enegry drinks and such but not enough to really make a difference. I haven't done much strength lifting in a while (just toning) but I want to be sure I'm as strong as I look. No way am I going to embarass myself by look huge but can't lift much.