Inverted Row: The Lat Blaster

Q: Almost every type of weighted row irritates my lower back, thanks to an old injury. Is there an alternative exercise I can do that has the same benefits? —H. Tasker, Washington, DC

A: Although you might think that free-weight rowing exercises like the barbell bentover row [2] are the best way to build big lats [3], research suggests that one body-weight exercise might be even better, and keep stress off your back: the inverted row.

One study from the University of Waterloo, in Canada, reported that lat muscle activity during the inverted row was about 60% greater than during the barbell bentover row, meaning more fibers were working. And the more muscle fibers working, the greater the potential for growth and strength gain. The study authors also found that the inverted row significantly reduced the stress placed on the lower back as compared to the barbell bentover row.

To do the inverted row, set the bar of a Smith machine or a power rack just below hip height. Lie on the floor under the bar and hold onto it using a shoulder-width, overhand grip, with your heels together on the floor. This will look like an upside-down push-up position. Pull your chest to the bar while keeping your body straight, then slowly lower your body back to the start position. To add resistance, wear a weight vest or have a partner place a weight plate on your chest.

The WorkoutExercise Sets Reps Rest

Inverted Row 3 10-15 1-2 Min.

Pull-up 3 8-12 1-2 Min.

Reverse-grip Pulldown 3 8-12 1-2 Min.

Standing Pulldown 3 8-12 1-2 Min.

More or Less: The Perfect Training Split WorkoutJim Stoppani, Ph.D.

How often should you be trained? How much rest do you need? We've found your perfect training split.

You know the old maxim: There’s more than one way to skin a cat. That saying rings true when it comes to working out; almost no two bodybuilders have the same training philosophy. When it comes to rep ranges [1], some guys like training superheavy with low reps, while others prefer light weight and high reps. Some rest only a short period between sets, while others seem to wait

an eternity before starting again. And no matter which side a lifter is on in regard to these training protocols, he tends to use the opposite tactic from time to time just for fun or to prevent stagnation.

Another issue that causes much debate is training frequency, or the recovery time between body-part routines. Some bodybuilders work each muscle group [2] just once a week, while others do twice a week or more. But unlike varying reps, rest periods, and other variables, bodybuilders tend to stick to one—and only one—training frequency. For example, an individual who prefers training each body part once a week usually sticks to that pattern regardless of how heavy he’s training, the length of his rest periods, or his exercise selection. The key is to find what works best for you, which is easier said than done. And that’s where research comes in. It just so happens a group of scientists conducted a study to help you determine the best training frequency for you and only you.

Recovery Basics

The rules of training frequency used to be quite simple. Rule No. 1: Never train a muscle while it’s still sore. Makes sense, right? If a muscle is sore, it must still be recovering. But while that may work for the newbie who’s still hurting four or five days after his last workout, what about the experienced lifter whose soreness lasts only a day or two after a brutal workout? Does the rule extend to him, too? Not exactly. For the seasoned veteran, muscle soreness is no longer a tool to determine optimal training frequency. It takes a much deeper understanding of muscle recovery to really nail it down.

Here’s another rule to consider: Allow a minimum of 48 hours between workouts for the same muscle group. Not a bad barometer, yet it’s unrealistic for most guys, as it means you’d be going to the gym practically every day. Does that fit into your schedule? Didn’t think so. Also, 48 hours is the minimum recommendation and doesn’t ensure that you’ll be fully recovered.

On the other end of the spectrum, and a common practice these days, many bodybuilders allow a full seven days of rest for each muscle group. This is fairly prudent because it ensures adequate recovery and works well with a weekly schedule. But it doesn’t work for everyone; a full week could actually be too long of a recovery for you, and you could be missing out on some significant gains in strength and size. So how do you determine where you fall within the two- to seven-day time frame of muscle recovery? How do you know what your optimal training frequency is? Simple—you take a test.

Overview

First, a little background. A few years back, scientists at Western Kentucky University designed a study to determine the optimal recovery time of the major muscle groups (chest, shoulders, back, triceps, biceps, quads, and hamstrings). They recruited experienced male lifters to perform seven sets to failure with their 10-rep max (10RM) weight on the following exercises: bench press, lateral raise, lat pulldown, cable pressdown, barbell curl, leg press, leg extension, and leg curl. The subjects were tested every day for four days after the initial workout to see how many reps they could complete for one set of each exercise using their original 10RM.

Using the rationale of muscles that are not fully recovered from a workout are weaker than fully recovered muscles, the scientists reasoned that until the subjects could perform at least 10 reps on an exercise, the muscle group was not yet fully recovered. The day on which subjects were able to perform 10 reps on an exercise would signify full muscle recovery, and performing more than 10 reps would mark an increase in strength.

The scientists reported in the Journal of Strength and Conditioning Research that one day after the workout (24 hours), the subjects were able to complete only an average of eight reps on each of the leg exercises and only an average of nine reps on each of the upper-body exercises, indicating that 24 hours was not adequate for muscle recovery. This shouldn’t surprise anyone. After 48 hours, they found that the majority of subjects were able to complete 10 reps on each upper-body and lower-body exercise. This indicates that, for some, muscle recovery is mostly complete after just two days of rest, but for many it’s not. On the third day (72 hours), the subjects were able to complete an average of 11 reps on the upper-body exercises and an average of 10 reps on the lower-body exercises, suggesting that a strength increase was apparent for the upper-body muscle groups after just three days rest. On the fourth day (96 hours), the subjects were able to complete an average of 11 reps for both upper- and lower-body exercises. The take-home message: four days of recovery is optimal for most guys.

Based on this study, the majority of trainees will benefit from a three days on, one day of split—hence the Three-on-One program on page 110. But when is it ever that simple? Maybe your body would respond better to two or three days of rest, or even five, six, or seven. Care to put your body to it’s own individual test?

Test Yourself

To test your own recovery using a method similar to the Western Kentucky University study, try the “Personal Rest Test” on page 102. We suggest you choose exercises that isolate each body part to better determine its specific recovery period, not those of a lift’s assisting muscles. (This is why our protocol uses the dumbbell flye instead of the bench press.) We also reorganized the exercise order so that the larger upper-body moves were separated by leg exercises to give each muscle group more rest between testing. Moreover, we extended the test an extra two days (the WKU study ended at Day 5) for those who find they need longer than four days to recover.

Do not perform any other training during this testing protocol. With the results you can expect to see down the road, taking a week or so away from your regular program will be well worth it.

Personal Rest Test

To determine your optimal training frequency, complete this test devised by scientists at Western Kentucky University. On Day 1, complete seven sets of the first four exercises in the workout below. On Day 2, you’ll do the same for the remaining three. These sets represent a typical training day (volumewise) for every body part. Take each set to failure using your 10-rep max (10RM) weight. Rest three minutes between each set and 5–10 minutes between exercises. Record the number of reps you do on the first set of each move; this serves as your baseline rep

number to determine, later in the week, how long it took for that muscle to fully recover. On Day 3, perform just one set of the first four exercises.

On Day 4, do one set for the last three. Do the same on Days 5–8—one set of each exercise, alternating the exercises by the day. Record the number of reps you can do on Days 7 and 8—if you can get 11 reps, you know that’s the amount of time it takes for you to recover, get stronger, and grow. Why did we stagger the days? Doing seven hard sets of all seven moves on Day 1 would be brutal, and it would take too long. And since the WKU study showed (predictably) that no subjects recovered after only 24 hours, you’ll have 48 hours of rest per body part between the initial seven-set day and the first single-set day. (See “Analyze This” on page 106 for further instruction on how to apply the test).

Exercise Sets/Reps

Day 1 Day 2 Day 3 Day 4-7 Day 8

Flat-bench Dumbbell Flye 7/10 1/10

Leg Extension 7/10 1/10

Lat Pulldown 7/10 1/10

Lying or Seated Leg Curl 7/10 1/10

Dumbbell Lateral Raise 7/10 1/10

Triceps Pressdown 7/10 1/10

Barbell Curl 7/10 1/10Overview

So you’ve completed the test and gotten your results. Now it’s time to redesign your training split to incorporate the ideal number of rest days between each workout. Here are some suggestions, each based of your individual findings.

Two Days’ Rest – If you find that all of your major body parts are fully recovered on the second day after the initial testing day (Day 3 for chest, back, quads, and hams; Day 4 for shoulders, biceps, and triceps), we suggest you follow a whole-body training split, where you train every other day. Choose one exercise per muscle group and do 4–6 sets of each. If you think that’s not enough to stimulate muscle growth, consider that most bodybuilders who train each muscle group once per week do between 9 and 16 sets per muscle group. If you do six sets for each muscle group on a whole-body split on, say, Monday, Wednesday, Friday, and Sunday, you would have completed 24 sets total that week for each muscle group. Here’s a sample training split:

Day Body Parts Trained

MonChest, legs, shoulders, back, biceps, triceps, abs

Tues Off

WedChest, legs, shouders, back, biceps, triceps, abs

Thurs Off

FriChest, legs, shoulders, back, biceps, triceps, abs

Sat Off

SunChest, legs, shoulders, back, biceps, triceps, abs

Three Days’ Rest – If you find that you’re fully recovered on Days 4 (chest, back, quads, and hamstrings) and 5 (shoulders, biceps, and triceps), we suggest you follow a Two-Days-On-One-Day-Off split, such as:

Day Body Parts Trained

Mon Chest, shoulders, back, abs

Tues Legs, triceps, biceps

Wed Off

Thurs Chest, shoulders, back abs

Fri Legs, biceps, triceps

Sat Off

Sun Repeat cycle

Four Days’ Rest – Most of you will be able to get the most reps with your 10RM on Day 5/6 (four days of recovery). If that’s the case, try the Three-on-One training program on page 110, which allows four days of recovery for each muscle group.

Five Days’ Rest – If you find that you’re not fully recovered until Day 6/7, we suggest you follow either a Four-Days-On- One-Day-Off split or a Three-Days-On-Two- Days-Off split, such as one of these:

Day Body Parts Trained

Mon Chest, triceps, abs

Tues Legs

Wed Shoulders, abs

Thurs Back, biceps

Fri Off

Sat Repeat cycle

OR

Day Body Parts Trained

Mon Chest, shoulders, triceps

Tues Legs, abs

Wed Back, biceps

Thurs Off

Fri Off

Sat Repeat cycle

Six Days’ Rest – If you’re not fully recovered until Day 7/8, we suggest you follow the common practice of training each body part once per week, such as in the following five-day split:

Day Body Parts Trained

Mon Chest, abs

Tues Legs

Wed Shoulders

Thurs Off

Fri Back, abs

Sat Triceps, biceps

Sun Off

Different Results for Different Body Parts – Of course, some of you are bound to find that different muscle groups recover quicker or slower than others. Most often when this is the case, the lower body recovers about a day slower than the upper body; most people, for example, won’t find that the chest recovers differently than, say, the back or shoulders do. That said, here’s an example of a two-week training split where the lower body has been found to require four days of recovery, while all upper-body muscles need just three. Note that legs don’t always get exactly four days’ rest, likewise for upper-body muscles. In a perfect world they would, but over the long haul a training split is an inexact science and will vary slightly based on different factors.

Day Body Parts Trained

Mon Quads, hamstrings, calves

Tues Rest

Wed Chest, shoulders, triceps, abs

Thurs Back, biceps

Fri Quads, hamstrings, calves

Sat Chest, shoulders, triceps, abs

Sun Back, biceps

Mon Rest

Tues Chest, shoulders, triceps, abs

Wed Quads, hamstrings, calves

Thurs Back, biceps

Fri Chest, shoulders, triceps, abs

Sat Rest

Sun Back, bicepsWorkout

“Three-on-One off” Training

If you perform the test and find that, just like the WKU test subjects, your best recovery range is four days, or if you’d rather not bother with the test and assume you’re in the majority, here’s a sample training split of three days on/ one day of per week. Feel free to substitute your favorite exercises for the ones we’ve listed.

MONDAY:

Day Muscle Group Exercise Sets/Reps Rest

Day Muscle Group Exercise Sets/Reps Rest

Monday Chest Incline Bench Press 3/8-10 2 min.

Dumbbell Press 3/8-10 2 min.

Cable Crossover 3/10-12 1 min.

Shoulders Overhead Dumbbell Press 3/8-10 2 min.

Upright Row 3/8-10 2 min.

Bentover Lateral Raise 3/10-12 1 min.

Traps Dumbbell Shrug 4/8-10 2 min.

Triceps Lying Triceps Extension 3/8-10 2 min.

Triceps Pressdown 3/10-12 2 min.

TUESDAY:

WorkoutDay Muscle Group Exercise Sets/Reps Rest

Tuesday Quads Barbell Squat 3/8-10 2 min.

Leg Press 3/8-10 2 min.

Leg Extension 3/10-12 1 min.

Hamstrings Lying Leg Curl 3/10-121 min.

Calves Standing Calf Raise 4/10-12 1 min.

Abdominals Hanging Leg Raise 3/10-12 1 min.

Cable Crunch 3/12-15 1 min. 

WEDNESDAY:

WorkoutDay Muscle Group Exercise Sets/Reps Rest

Wednesday Back Pullup 3/6-10 2 min.

One-arm Dumbbell Row 3/8-10 2 min.

Reverse-grip Pulldown 3/8-10 2 min.

Biceps Barbell Curl 3/8-10 2 min.

Preacher Curl 3/10-12 2 min.

Forearms Wrist Curl 3/10-12 1 min. 

THURSDAY: off

FRIDAY: Start cycle again

WorkoutDay Muscle Group Exercise Sets/Reps Rest

Friday Chest Incline Barbell Press 3/6-8 2 min.

Flat Bench Dumbbell Press 3/6-8 2 min.

Incline Dumbbell Flye 3/8-10 2 min.

Shoulders Overhead Barbell Press 3/6-8 2 min.

Cable Lateral Raise 3/8-10 2 min.

Barbell Lateral Raise 3/10-12 2 min.

Traps Barbell Shrug 4/6-8 2 min.

Triceps Close-grip Bench Press 4/6-8 2 min.

Overhead Triceps Extension 3/8-10 2 min.

SATURDAY

WorkoutDay Muscle Group Exercise Sets/Reps Rest

Saturday Quads Smith Machine Front Squat 3/6-8 2 min.

Leg Press 3/6-8 2 min.

Leg Extension 3/8-10 1 min.

Hamstrings Romanian Deadlift 3/8-10 2 min.

Calves Seated Calf Raise 4/15-20 1 min.

Abdominals Reverse Crunch 3/12-15 1 min.

Crunch 3/15-25 1 min.

SUNDAY

Workout

Day Muscle Group Exercise Sets/Reps Rest

Sunday Back Bentover Barbell Row 3/6-8 2 min.

Wide-grip Pulldown 3/6-8 2 min.

Straight-arm Pulldown 3/10-12 1 min.

Biceps Incline Dumbbell Curl 3/8-10 2 min.

Cable Curl 3/10-12 2 min.

Forearms Reverse Wrist Curl 3/10-12 1 min.

The Superman Program: TrainingAdd size, gain strength and burn tons of body fat in the next five weeks - all while saving time in the gym - with this new take on a classic training method.

Jim Stoppani, Ph.D.

Super Specifics

This program is novel for many reasons, and your muscles will respond well to it. That said, you’ll have to let go of some of the training dogma you’ve come to live by. For example, in Workout 1, you’ll notice that you first do a chest/back superset and then a superset of back and shoulders. Afterward, you hit chest again. Most guys would worry that the break from chest would cause it to deflate—but if anything, you’ll notice just as much pump in your pecs as you would otherwise.Another issue some will have is the number of sets per muscle group. Chest, back, and shoulders get only eight total sets per workout, and biceps and triceps get seven. This may seem insufcient, but remember, you’re training each body part twice a week for a total of 14–16 sets. Plus, you’re doing a total of 40-plus sets per workout. Any more and you’d probably be in the gym a lot longer than you have the time (or recovery) for.

For practical purposes, exercise pairings were chosen based on proximity of equipment. For example, supersetting incline barbell presses and lat pulldowns would be illogical, because at your gym these two pieces of equipment might be far apart, forcing you to rest too long between sets. Not to mention, keeping both the incline and pulldown stations free and clear in a crowded gym can be next to impossible. All paired exercises in this program can be done at the same location.After Week 5, it’s time to go back to straight-set training for at least four to six weeks. But we’ll bet that the gains you make now will have you returning to supersets before long—so feel free to add four more weeks to the program, as shown in “Rep Counting.”

Superman Training Split

Day Body Parts Trained

Mon/Thu Chest/Back/Shoulders, Traps, Calves/Tibialis

Tue/Fri Legs/Abs, Biceps/ Triceps, Forearms

Wed/Sat/Sun Rest

Rep Counting

This program build muscle two ways: by increasing weight while reps decrease, and then the opposite.

Week Reps Per Set

1 12-15

2 8-10

3 4-6

4 8-10

5 12-15

6* 8-10

7* 4-6

8* 8-10

9* 12-15

 

*For those who want to continue for an additional four weeks

verything You Ever Wanted to Know About Creatine

Everything You Ever Wanted to Know About Creatine [1]

Creatine [2] is one of, if not the most popular sports supplements [3] in the world for mass gain [4]. Surveys performed on creatine use in athletes indicate that creatine is used by over 40% of athletes in the National Collegiate Athletic Association (NCAA), and that athletes from about 20 different NCAA sports reportedly use creatine. Creatine use in power-sport athletes may be even more prevalent, with up to about 75% of powerlifters, boxers, weightlifters, and track and field athletes reportedly using the supplement. And a survey of gym/health club members conducted in 2000 reported that about 60% of members are creatine users.

Why is creatine so popular among athletes and gym-goers? Quite simply because it works, and it works well. Literally hundreds of studies have been done on creatine showing its effectiveness for increasing muscle strength, muscle power, muscle size, overall athletic performance and even enhancing certain areas of health.

Creatine Basics

Creatine is a nonessential dietary protein-like compound found in high abundance in meat and fish. It is synthesized in the body, primarily in the liver, from the three amino acids, arginine, glycine and methionine. Muscle tissue does not produce creatine, and therefore it must take up creatine from the bloodstream. Once inside muscle cells, creatine gets a high-energy phosphate attached to it and is then known as phosphocreatine (PCr) or creatine phosphate. It is this high-energy molecule that is one of the most critical components of creatine’s beneficial effects in the body. That’s because creatine donates its high-energy phosphate to create ATP (adenosine triphosphate), which is used by the muscle for the rapid energy it needs for muscle contraction, such as during weight-lifting. Supplementing with creatine is reported to increase the content of PCr in muscle by approximately 20% (see Figure 1). Having more PCr in muscle cells means

more ATP can be rapidly produced during exercise, which can lead to gains in strength, power, speed and muscle growth.

Figure 1:

Phosphocreatine (PCr) Levels in Muscle Before and After Creatine Supplementation

This graph shows the average change in PCr levels in muscle after taking creatine.

Creatine Boosts Muscle Strength

Numerous studies have reported significant improvements in one-rep max strength of subjects taking creatine. For example, Belgian researchers reported in a 1997 issue of the Journal of Applied Physiology that untrained subjects taking creatine while following a 10-week weight-training program increased their one-rep max on the squat by 25% more than those taking a placebo while following the same program. A 1998 study by University of Nebraska (Omaha) researchers found that trained collegiate football players taking creatine while following an 8-week weight-training program gained a 6% increase in their one-rep bench press strength, while those taking a placebo experienced no strength gains at all. A review on creatine printed in the Journal of Strength and Conditioning Research reported that out of 16 studies investigating the effects of creatine on one-rep max strength, the average increase in strength was about 10% more in those taking creatine as compared to those taking a placebo (see Figure 2).

Studies also show that creatine enables subjects to complete more reps with a given weight. University of Queensland (St. Lucia, Australia) researchers reported that competitive powerlifters taking creatine while preparing for a competition increased the number of reps they were able to complete with 85% of their one-rep max by 40%, while those taking a placebo experienced no change in the number of reps they were able to complete with the same weight. In the 2003 review paper discussed above, the researchers determined that out of the 16 studies,

the average increase in reps performed while taking creatine was about 15% more than those taking a placebo (see Figure 2).

Figure 2:

Percent Increase in Muscle Strength

This graph shows the average percent increase in muscle strength and repetitions completed when subjects supplemented with creatine as compared to a placebo.

Creatine Boosts Muscle Growth

There are a plethora of studies showing that creatine significantly boosts muscle growth. The University of Queensland researchers found that the powerlifters taking creatine gained an average of over 6 pounds of lean body weight, with some subjects gaining as much as 11 pounds of lean body weight in less than four weeks, while those taking a placebo had no change in body weight at all (see Figure 3). Since creatine supplementation likely does not increase bone mass or organ mass, the increase in lean body weight is more reasonably the result of a gain in muscle mass. A study by researchers at Southern Illinois University at Carbondale reported in a 2000 issue of Medicine and Science in Sports and Exercise found that trained weight-lifters taking creatine gained almost 5 pounds of lean body weight in six weeks, while those taking a placebo experienced no change in body weight (see Figure 3).

Figure 3:

Increase in Lean Body Weight

This graph shows the average increase in lean body weight (muscle mass) that subjects gained while taking creatine and following a weight-lifting program. Both studies found no change in lean body weight in subjects taking a placebo.

Creatine Boosts Athletic Performance

Most of the studies performed on creatine indicate that supplementing with it significantly enhances athletic ability due to its ability to produce higher muscle force and power during short bouts of exercise. The subjects used in these studies have mixed athletic ability and training status, from relatively untrained novices to competitive college-level athletes. Some of the exercise performances that are improved include: various types of short-term, all-out cycling, sprinting, repeated jumping, swimming, soccer, kayaking, rowing, and of course weight-lifting, which was discussed above. The greatest improvements in athletic performance seem to be found during a series of repetitive high-power output exercise bouts. For example, following a short rest period (20–60 seconds) after a short sprint, speed may be increased on the second bout of sprinting. Athletic performance during these latter bouts of exercise can be increased by 5–20% with creatine over the placebo group. This means that athletes in sports such as football and soccer, in which continuous play typically lasts for only a few seconds, can expect a significant boost in performance from creatine. 

Get creatine at the Muscle & Fitness Store >> [5]

How Creatine Works

Research shows that there are numerous ways by which creatine produces increases in muscle strength, muscle growth and overall athletic performance. The majority of creatine’s benefits were originally believed to be solely due to the boost in fast energy that’s the result of increased PCr in muscles. This allows athletes to recover faster between bouts of exercise, such as fast running or weight lifting, which allows them to run faster or complete more repetitions with a given weight. And over time, the ability to complete more repetitions can result in muscle growth. While this is a major way that creatine works, today we know that creatine also works through a number of different mechanisms.

One of those mechanisms is through muscle cell volumization. This is a fancy term that means the muscle cells fill up with water. Since creatine is essentially a protein, it draws water from the blood and the space outside of the muscle cells (known as the interstitial fluid) into the muscle through the process of osmosis. This is the major reason for the rapid weight gain that’s associated with creatine supplementation. However, this increase in cell volume causes the cell membranes to stretch, which is thought to initiate long-term increases in muscle growth and strength through greater protein synthesis — the method that muscle cells use to grow.

Yet another way that creatine has been found to work is by increasing the number of satellite cells in muscle fibers. Satellite cells are basically muscle stem cells, and one way that muscles grow bigger and stronger is by the addition of muscle satellite cells to existing muscle fibers. A 2006 study from the University of Copenhagen found that after eight weeks of supplementing with creatine while following a weight-training program, subjects experienced almost 100%

more satellite cells in their muscle fibers, as compared to those taking a placebo. As expected, the greater number of satellite cells was associated with greater muscle size. This can also lead to greater muscle strength and power.

And still yet another way that creatine works is through increases in the growth factor insulin-like growth factor-I (IGF-I). IGF-I is critical in initiating processes in muscle cells that lead to enhanced muscle growth and muscle strength. St. Francis Xavier University (Canada) researchers reported in a 2008 study that weight-trained subjects taking creatine while following a weight-lifting program for eight weeks had significantly higher IGF-I content in their muscle fibers than those taking a placebo.

And even still there’s another way that creatine works to increase muscle growth. Arak University (Iran) researchers reported in a 2010 issue of the journal Molecular and Cellular Endocrinology that subjects taking creatine while following a weightlifting program for eight weeks had significantly lower myostatin levels than those taking a placebo. Myostatin is a protein that limits muscle growth. The Iranian researchers concluded that since myostatin levels were lower in the subjects taking creatine, one way that creatine may work to increase muscle size and strength is by reducing myostatin levels, which reduces the limitation that this protein places on muscle growth.

Creatine’s Health Benefits

In addition to enhancement of muscle size, strength, power and overall athletic performance, creatine has also been found to provide numerous health benefits. Because PCr is important for energy production involved in nerve cell function, creatine has been shown to provide numerous benefits to the brain and the rest of the nervous system. For example, research has found that creatine supplementation enhances cognitive function and memory, may help in the treatment of Parkinson’s disease, Huntington’s disease and even depression and can also protect against brain injury.

Creatine has also been found to aid cardiovascular health, such as improvement of symptoms in those with congestive heart failure and may even lower cholesterol levels. One study published in a 1996 issue of the journal Clinical Science discovered that male and female subjects taking creatine for eight weeks experienced a drop of more than 5% in total cholesterol and a drop in LDL cholesterol (the bad type of cholesterol) of more than 20%. Similar findings were found by researchers from Skidmore College (Saratoga Springs, NY). The researchers reported in a 2001 issue of the journal Metabolism that 28 days of creatine supplementation decreased total cholesterol by 10% in healthy young males. Virginia Commonwealth University researchers also showed that healthy young males taking creatine plus a multivitamin supplement significantly reduced their levels of homocysteine (an amino acid associated with heart disease), as compared to those taking just the multivitamin supplement.

These are just a few of the ways that creatine can benefit health. And new benefits are being discovered all the time. For example, German researchers found that creatine supplementation enhances skin cells’ protection from sun and oxidative damage. And research has even shown improved cognitive function in those supplementing with creatine. And in yet another study,

German researchers found that the mice receiving supplemental creatine in their diet increased their lifespan by 10% more than mice not receiving creatine!

Creatine Safety

Although there is ample research showing that creatine is safe for most people to use, there are still myths regarding creatine’s safety and purported side effects. One of the longest-standing myths is that creatine can cause muscle cramps. Numerous studies debunk this claim. A 2003 study by Arkansas State University researchers concluded that NCAA football athletes taking creatine over the course of three years experienced no increase in incidence of muscle cramps or muscle injuries. In fact, another 2003 study performed at Baylor University (Waco, TX) found that NCAA football players taking creatine for one full season actually had a significant reduction in muscle cramps and muscle injuries.

Another misconception about creatine is that it can lead to impaired liver and kidney function. Studies done in the ’90s were some of the first to show that short-term creatine supplementation does not impair kidney function in healthy adults. Two recent studies from Uruguay have further shown that eight weeks of creatine supplementation in soccer and football athletes had no effect on health markers that included kidney and liver function measures. Longer-term studies have also been done to confirm creatine’s safety. Truman State University (Kirksville, MO) researchers concluded that NCAA football players taking creatine for up to about six years experienced no long-term detrimental effects on overall health or kidney or liver functions. Researchers from the University of Memphis also reported that NCAA football players taking creatine for close to two years exhibited no negative effects on general health or kidney and liver function.

Creatine Dosing

How much creatine you need to take depends on the form. For creatine monohydrate, research shows that using a loading phase of 5 grams taken 4-6 times per day for 5-7 days can boost muscle creatine levels by as much as 40% in under a week. However, research has also shown that taking just 5 grams per day can also lead to similar increases in muscle creatine levels, but it takes approximately 30 days, or about a month. This is the main reason why a loading phase is recommended for those starting to supplement with most forms of creatine. The loading phase allows you to start experiencing the benefits of creatine in the shortest amount of time. After you complete the loading phase you tcan stick with a 5 gram dose of creatine within 30 minutes before and within 30 minutes after workouts. That’s because research shows that when creatine is taken around workouts, the accumulation of muscle creatine is maximized as compared to taking creatine at other times of day.

The best way to maximize creatine uptake by muscle cells is to take creatine with high-glycemic (fast-digesting) carbohydrates, such as a sports drink or gummy bears, and fast-digesting protein, such as whey protein. The major reason for this is that these nutrients boost blood insulin levels. This anabolic hormone is critical for stimulating the transport of creatine into muscle cells.

Many of the other form of creatine, such as creatine hydrochloride and Kre-Alkalyn, allow you to take a much lower dose and not bother with the loading phase. For the other forms of creatine use the dosing amount recommended on the label. However, I strongly suggest that whatever that dose is that you take one dose within 30 minutes before workouts along with your preworkout protein shake, and one dose within 30 minutes after your workout along with your protein shake and fast carbs. On days that you do not train, take one dose of creatine with your morning protein shake and carbs.