Gain Muscle and Strength Fast with Creatine Supplement

There have been many questions about creatine since long ago. Today, creatine is the most researched and best-selling supplement. 

What is Creatine?

Creatine is a natural substance that can be found in red meat and fish. Our skeletal muscle contains 95% of creatine while the heart, brain, and tests hold the remaining 5%.

Why is Creatine such a popular supplement?

Creatine is widely researched and proven that have many benefits for all athletes. Yes, it is a supplement only for athletes who are into intensive training like lifting weights or running. A person that don't do any sport or lifting in the gym can't have any benefit from consuming creatine.

What is the best thing about creatine? It delivers results to most of the users very fast. 

Out of all workout supplements on the market today, creatine stands out as one of the best ever.

But, you need to know - Creatine is not any kind of magical drinks or anabolic steroids. It is totally natural supplement and you'll need to train hard and eat a lot of healthy foods if you want to build muscle or gain strength. Consuming creatine will only enhance your performance and boost muscle growth.


How to Gain Muscle Mass - 5 Principles of Muscle Hypertrophy





When it comes to building a great physique and gaining strength creatine is without any cons, absolutely. 



Many studies found that creatine supplements are increasing lean muscle mass when combined with resistance training and a good muscle building diet. It is also one of few supplements that is proven to increase strength. 




Benefits of Creatine Supplementation:


- Increases Lean Muscle Mass
- Improves Maximal Strength
- Enhances Muscle Endurance
- Boosts Energy Production
- Fat Loss




Does Creatine help people that want to lose fat?



Of course! Creatine helps you gain lean muscle which indirectly helps burning fat.

BEST CREATINE

Creatine comes in many forms, powder, pills or liquid. Newer versions of creatine give good results, but the most effective creatine is creatine monohydrate. Creatine in powder form is the most usable by the body.


It is not only the most effective version of creatine, it is also the cheapest. You don't need to buy the more expensive form of creatine when you can get the best effect with creatine monohydrate. It is cheap and cheerful.




How and When to take Creatine?


The best time to take creatine is after the workout. You can add it to your post-workout protein shake if you like. You can also consume 3 - 5 grams of creatine before a workout for better performance but you will get most benefits if you drink it after your workout.


I recommend taking creatine with water or fruit juice. Creatine mixed with milk is not so good option because of digestive problems.



You do not need any loading or maintenance phase. Consume 3 to 5 grams of creatine every day and you will gain strength and muscle mass. I recommend a short break from creatine after two months of consuming, but it is not necessary. 



Creatine is totally safe for consuming for all athletes except for people that have any kind of kidney problems. Anyway, for healthy individuals creatine won't make any harm. 



You can also check out which 5 supplements are best for muscle building:



Top 5 Muscle-Building Supplements

3 Exercises for Strength and Muscle Mass

You will only need these 3 exercises to get big and strong together with proper nutrition and caloric surplus.

These 3 Exercises are my personal recommendation and I am writing about my proven methods for muscle gains. Building muscle doesn't have to be complicated like that you can read on many websites and blogs or on YouTube, it is probably more simple that you thought. You need to:

1. Lift heavy weight from 6 - 12 reps with barbell or dumbells
2. Consume all macro-nutrients (proteins, carbs, and fats) and eat a lot
3. Rest yourself to get your muscles to grow while you sleep

Is it looking complicated for you? Probably not. In this post, I will focus on 1 rule for muscle growth - training and exercises.

To engage your muscles for growing the best workouts are compound exercises and you will have to add more weight as you get bigger and stronger. Add about 5 pounds in every next training if it is possible. You won't add it every time, but try to lift heavier weights every time, that is the point. Sets range should be from 6 - 12 reps for muscle growth. That are some important fact for muscle growth, so let's start with mentioning the exercises and how you can get big with only 3 exercises (not about 50 like other fitness instructors say).

• Bench Press
• Squat
• Bent-Over Row

Why these exercises?

These three exercises are enough to build all muscles, they are compound exercises and are stimulating muscles to grow. Doing Bench Press engaging mainly chest then also deltoids and triceps.  Squats engage our lower body muscles and Bent-Over Row is great for building huge lats and biceps and also rear shoulders. With these three exercises, we can gain muscle mass and become stronger. 

For more strength gains we have to lower the reps so try with 6-8 reps to gain more strength and muscle mass in same time. As you get stronger you will also become bigger.

If you want to make some variations then change Bench Press for Incline Dumbbell or Barbell Press, change Squats for Dead Lifts or Lunges and change Bent-Over Rows with Pull-Ups or T-Bar Rows. 

With those variations, we have Whole Body Training Program for muscle mass and strength. Do these exercises three times a week and alternate them every next training. 

EXAMPLE:

Monday

1. Bench Press, 6-8 reps, 4 sets

2. Squat, 6-8 reps, 4 sets

3. Bent-Over Rows, 6-8 reps, 4 sets

Tuesday

1. Incline Dumbbell Press, 6-8 reps, 4 sets

2. Dead Lifts, 6-8 reps, 4 sets

3. Pull Ups, 8-10 reps, 4 sets (add more weight if it become easy for you)

Wednesday

1. Bench Press, 6-8 reps, 4 sets

2. Squat, 6-8 reps, 4 sets

3. T-Bar Rows, 6-8 reps, 4 sets

Here is an amazing program for strength and muscle gain for you and try it for one to two month then tell me about the results.

Check out my posts about nutrition for muscle mass gain and you will have a complete plan to follow. Good luck!