Creatine is a naturally occurring amino acid found in meat and fish and also produced in the liver, kidneys and pancreas of humans. According to the University of Maryland Medical Center some clinical studies have proved creatine supplementation to increase performance in short burst, high intensity activities. Research has also uncovered that endurance or aerobic activities do not seem to benefit from creatine use. Understanding the benefits from creatine supplementation will assist you in designing your workout program.
Step 1
Add heavier weights to your strength training program. Creatine increases strength and promotes gains in lean muscle mass, according to the Mayo Clinic. Attempt to use as much weight as possible without compromising correct form.
Step 2
Use compound exercises that utilize multiple muscle groups for strength. Exercises like the bench press, squat, deadlift, and shoulder press develop strength and power. Compound movements also develop large gains in muscle mass. Avoid isolation movements like the bicep curl that only focus on one muscle and are used for defining purposes.
Step 3
Perform low repetitions in your weight training program. The American Council on Exercise suggests working with heavier weights for four to eight repetitions to promote muscular strength and hypertrophy.
Step 4
Use two to six sets per exercise in your workout session. Using this set range adds intensity to accelerate muscular strength. ACE suggests using longer rest periods of two to five minutes between sets.
Step 5
Schedule rest days to allow for muscular recovery and repair. Avoid consecutive training days as this will only further breakdown of muscular tissue and lead to losses in strength and size. Intense training like heavy weight, low repetition workouts require a complete muscular recovery before the next training session.
Step 6
Take your creatine supplement before and after your workouts. Studies show that the optimal time for consumption to accelerate gains in muscular size and strength are just before and immediately after a weight training workout.
Tips and Warnings
- Change your strength training program every four to six weeks to prevent adaptation to your current routine. When muscles adapt to exercise, gains in strength and size are decreased.
- Consult a fitness professional if you are unsure about correct exercise technique to ensure safety.
Things You'll Need
- Weights
- Creatine supplement
References
- University of Maryland Medical Center: Creatine
- MayoClinic.com: Creatine
- American Council on Exercise: When Strength Training, Is It Better To Do More Reps With Lighter Weights Or Fewer Reps With Heavier Weights?
- "Medicine and Science in Sports and Exercise"; Effects of Supplement Timing and Resistance Exercise on Skeletal Muscle Hypertrophy; Paul J. Cribb and Alan Hayes; November 2006
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