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10 fitness lies exposed...
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MadRat
Lifer
Skoorb, I've always been curious about "creatine" in workout. The body cannot simply load creatines from drinking them so its amazing people have such big responses from it. The phosphagen system is what its suposedly loading, but if you look at the phosphagen system it reloads itself in a matter of seconds anyhow. I can't say that I've ever tried it to find out since its boon really started long after I left college; when I left football in college it pretty well ended my powerlifting days.
Perhaps the diurhetic effects help the muscle reload somewhat, but that cannot be all of it. I do remember that diurhetics actually made my muscles respond rather positively to workouts, cutting from 8% bodyfat down to 6% while gaining about thirty pounds in two years and alot of my lifting maxes went up 50% or more. The six years before that had literally been a plateau, although its hard to say maturity didn't play some part. Don't get me wrong, I only took them in short specific spurts so we could look at their effects. Never more than 2-4 days of them and never more often than once a month. The real key was my flexibility was becoming phenomenal when I had cut the "excess" girth. These measurements were from multiple underwater weighing tests, too, so I'm fairly certain they were acurate. 😉
Anyone have any specific studies on this creatine effect?
The more I look back, kind of wish I'd been in the group doing the epenephrine studies. Those couple of guys were going absolutely berserk in the weight room. Don't know if they were already nuts or the epenephrine was doing it, but they were definitely going insane. Perhaps it was because they were already into heavy training, but just maybe it did gave them the some extra fire. Don't know what happened to them in the long term but they certainly had some huge increases in athleticism when it came to raw power. Their hearts are probably mush now, but damn does that stuff work something. One of these days there will be some real study of this stuff and we'll find out its a muscle narcotic!
Perhaps the diurhetic effects help the muscle reload somewhat, but that cannot be all of it. I do remember that diurhetics actually made my muscles respond rather positively to workouts, cutting from 8% bodyfat down to 6% while gaining about thirty pounds in two years and alot of my lifting maxes went up 50% or more. The six years before that had literally been a plateau, although its hard to say maturity didn't play some part. Don't get me wrong, I only took them in short specific spurts so we could look at their effects. Never more than 2-4 days of them and never more often than once a month. The real key was my flexibility was becoming phenomenal when I had cut the "excess" girth. These measurements were from multiple underwater weighing tests, too, so I'm fairly certain they were acurate. 😉
Anyone have any specific studies on this creatine effect?
The more I look back, kind of wish I'd been in the group doing the epenephrine studies. Those couple of guys were going absolutely berserk in the weight room. Don't know if they were already nuts or the epenephrine was doing it, but they were definitely going insane. Perhaps it was because they were already into heavy training, but just maybe it did gave them the some extra fire. Don't know what happened to them in the long term but they certainly had some huge increases in athleticism when it came to raw power. Their hearts are probably mush now, but damn does that stuff work something. One of these days there will be some real study of this stuff and we'll find out its a muscle narcotic!
if you're going to cut you're going to MOST LIKELY shed some muscle.. not a lot if you continue working out, but you will.. (body for life..)
for the last 6 months ive been doing 5x5 sets.. which is your max weight youcan do for 5 reps 5 sets.... i think i went from doing 95 on a bench to doing 160 with dumbells (80s hurt your wrists!).. and probably 185 if not more on a bench.. max is around 215 no problem (hurt my shoulder so i wont be maxing out anymore thxverymuch)..
as far as losing weight.. proper caloric intake in addition to proper protein/carb/fat ratio AND low gi carbs.. is key 🙂
just a matter of pulling it off.. its a pain in the ass.. i've been 'bulking' for a long time now.. i really need to shed some fat so i can see my muscle, i feel like i dont have any =\
for the last 6 months ive been doing 5x5 sets.. which is your max weight youcan do for 5 reps 5 sets.... i think i went from doing 95 on a bench to doing 160 with dumbells (80s hurt your wrists!).. and probably 185 if not more on a bench.. max is around 215 no problem (hurt my shoulder so i wont be maxing out anymore thxverymuch)..
as far as losing weight.. proper caloric intake in addition to proper protein/carb/fat ratio AND low gi carbs.. is key 🙂
just a matter of pulling it off.. its a pain in the ass.. i've been 'bulking' for a long time now.. i really need to shed some fat so i can see my muscle, i feel like i dont have any =\
incallisto
Golden Member
Hell, when I first started lifting I put on 68lbs of lean mass in 90 days. Most of what the article says is true, but this statement (you can gain 20lbs of muscle in a few months - FALSE!) is BS.
Amused
Elite Member
Something tells me these are people who started working out in their mid to late teens and were GROWING at the same time. Of COURSE you're going to put weight on fast. I put on over 60 lbs in one summer between 9th and 10th grade. But most of it was due to my NATURAL growth spurt.
Show me anyone over 20 that has put on mass that fast, and I'll call BS.
StageLeft
No Lifer
Yeah growth is definitely one thing. Also teens can put on muscle quickly as well, so if you're A) not in a growth spurt and B) not a teenager you can't put it on that fast. 68 pounds of muscle in 90 days! I mean let's be serious for a second. That's nearly a pound of muscle a DAY. It takes professional bodybuilders jacked up on countless drugs years to put on 68 pounds of muscle.
I'll just note my personal observations of my weight training after about 3 years, in order of what I've tried.
First starting weight training, I could basically do anything and gain. Initially I was benching once a day and gaining strength.
Moved to training each muscle group twice a week for about 6-9 sets in the 10 rep range. Led to a strength sticking point.
Switching to a 6 rep routine, at a weight where I couldn't do more than 6 reps, for 6-9 sets helped increase my strength for a while, but then led to stagnation.
Using the same rep scheme, using 6 sets per muscle group, and decreasing workout to 1x per week per muscle group in a 5 day split did not increase upper body strength. At the same time I started this program I also started taking creatine and did so for about a month; I noticed immediate bicep/tricep strength increase. 7 months after stopping creatine, the bicep/tricep gains have stayed. Started working squatting and was increasing leg strength continually, but stopped due to knee pain from bad form.
A 2 days a week abbreviated training program using 4 sets of 7 reps for upper body, only compound movements. No direct bicep/tricep work. This maintained strength, but did not cause upper body strength increase. Started squatting (1x20) again, added deadlifts (2x10) as well. Increased leg strength. Better form meant no knee pain. Increased body fat.
Right now I'm on a 10 sets, 10 rep program. 3 workouts every 5 days as outlined by charles poliquin. After 20 days, I've noticed either weight increase or rep increase practically every workout. The effect of this increase in 10x10 ability is yet to be tested on 1RM or low rep strength.
Future plans: once I've finished this 10x10 program, I plan to move to a 5x5 program.
dfi
First starting weight training, I could basically do anything and gain. Initially I was benching once a day and gaining strength.
Moved to training each muscle group twice a week for about 6-9 sets in the 10 rep range. Led to a strength sticking point.
Switching to a 6 rep routine, at a weight where I couldn't do more than 6 reps, for 6-9 sets helped increase my strength for a while, but then led to stagnation.
Using the same rep scheme, using 6 sets per muscle group, and decreasing workout to 1x per week per muscle group in a 5 day split did not increase upper body strength. At the same time I started this program I also started taking creatine and did so for about a month; I noticed immediate bicep/tricep strength increase. 7 months after stopping creatine, the bicep/tricep gains have stayed. Started working squatting and was increasing leg strength continually, but stopped due to knee pain from bad form.
A 2 days a week abbreviated training program using 4 sets of 7 reps for upper body, only compound movements. No direct bicep/tricep work. This maintained strength, but did not cause upper body strength increase. Started squatting (1x20) again, added deadlifts (2x10) as well. Increased leg strength. Better form meant no knee pain. Increased body fat.
Right now I'm on a 10 sets, 10 rep program. 3 workouts every 5 days as outlined by charles poliquin. After 20 days, I've noticed either weight increase or rep increase practically every workout. The effect of this increase in 10x10 ability is yet to be tested on 1RM or low rep strength.
Future plans: once I've finished this 10x10 program, I plan to move to a 5x5 program.
dfi
WinkOsmosis
Banned
You seem pretty experienced. What would you recommend for a beginner? Creatine? 🙂
8. Muscle weighs more than fat. FALSE!
"If I place one pound of muscle on a scale and one pound of fat on a scale, they will both weigh one pound."
No kidding. If you put one pound of feathers and one pound of lead on a scale they will both weigh one pound also. So I guess lead isn't heavier than feathers.
"If I place one pound of muscle on a scale and one pound of fat on a scale, they will both weigh one pound."
No kidding. If you put one pound of feathers and one pound of lead on a scale they will both weigh one pound also. So I guess lead isn't heavier than feathers.
I had my body fat checked at 2 places:
School: where they did a 7 or 8 points body fat check
Gym: 24 hour fitness where I work out where they did 3 points body fat check
Both places had close results (10 something and 11 something) and that's why I said 11
I had my last body fat check at 24 hour fitness for 5.8 and that's why I said 6
I used creatine when I started but started to feel really bloated. I stopped using that a long time ago and no, I haven't loss any muscle weight. If I were to take creatine again, I would gain some more and I don't want to grow anymore, I just want to maintain.
Right now I'm just taking protein shakes and eat.
Thank you
It sounds to me all the flames going toward the guy just because he gained 20 lbs of muscle in 3 months.. is for one reason..
Jealousy.... You flame away at the guy, and get all pissed off because you are hard gainers and couldn't put 20 lbs on in one f ucking year..
YES it is g od d amn possible.. if you follow a balanced diet, intake the proper amount of protein...work each muscle group to its full extent.. day in and day out.. yes.. it is f ucking possible to put on 20 lbs in 3 months... You gotta remember.. just because you can't do it.. doesn't mean that goes for everyone.. Everyone's body is different..
All it takes is a proper work ethic in the gym... remember.. its a 7 day week... so 500 extra "good" calories a day would equal around 3500 extra calories a week... Of course these have to be good calories.. the proper calories so your muscles can utilize it.. and not go to waste..
machintos
I'm with you .... Its possible.. and I believe you... so f uck all of these haters that dont think or know otherwise..
Jealousy.... You flame away at the guy, and get all pissed off because you are hard gainers and couldn't put 20 lbs on in one f ucking year..
YES it is g od d amn possible.. if you follow a balanced diet, intake the proper amount of protein...work each muscle group to its full extent.. day in and day out.. yes.. it is f ucking possible to put on 20 lbs in 3 months... You gotta remember.. just because you can't do it.. doesn't mean that goes for everyone.. Everyone's body is different..
All it takes is a proper work ethic in the gym... remember.. its a 7 day week... so 500 extra "good" calories a day would equal around 3500 extra calories a week... Of course these have to be good calories.. the proper calories so your muscles can utilize it.. and not go to waste..
machintos
I'm with you .... Its possible.. and I believe you... so f uck all of these haters that dont think or know otherwise..
I'm really not very experienced at all. If I was to do it all over again, I would make sure to include compound exercises. I would include squats, chins/pullups, and dips right from the start. Especially on squats I would try to use good form before trying to do too much weight in bad form.
I'm not really sure if creatine worked at all for me or not, since I took it for such a brief time and its usage coincided with a change in my routine. I highly suspect that the increase in arm strength came either from increased rest, or a psychological factor.
dfi
I've been bodybuilding over 17 years. I weighed 180lbs when I started. Today, nearly 18 years later, I hover between 225 and 230lbs. That's approximately 2.75 pounds gain per year. I'm considered to be a mesomorph (I gain muscle rather easily and have full muscle bellies with no real weaknesses). Despite my above average genetics, 50 pounds of muscle over 18 years is attainable for many people with proper nutrition combined with resistance training. Good genetics helps immensely, but consistancy is equally important.
20 pound gains of pure muscle in 2 months is next to impossible for the seasoned weightlifter/bodybuilder. Not impossible, but very rare.
20 pound gains of pure muscle in 2 months is next to impossible for the seasoned weightlifter/bodybuilder. Not impossible, but very rare.
Thank you for your support, joseph.
Like I said, for those of you who don't believe me... o well.
I think it's pointless trying to make you believe in something that you can't see.
The people around me noticed the difference, the people at my gym noticed the difference. I feel good and that's all that matter to me.
For the beginners who consider using creatine, this supplement actually works, but you have to remember to drink lots of water (I drank a gallon or more a day) because what creatine does is they transfer water to your muscle (your muscle is 70% water). So if you don't drink enough water, you won't see any difference.
Thank you
Don Vito Corleone
Elite
You probably deserve a suspension for your efforts to use profanity by getting around the filter. Cut that crap out. There is simply no reason for you to be so upset here.
no problem 🙂
creatine does work indeed..
There is a false statement on some brands of creatine that you have to "load" creatine for the first week..
That is total nonsense... You are just wasting it.. Your body will only utilize so much of it.. and then you'll piss away the rest..
In my ISSA fitness trainer book, it does mention the human body is 70% water.. so that isn't only muscles alone
creatine does work indeed..
There is a false statement on some brands of creatine that you have to "load" creatine for the first week..
That is total nonsense... You are just wasting it.. Your body will only utilize so much of it.. and then you'll piss away the rest..
In my ISSA fitness trainer book, it does mention the human body is 70% water.. so that isn't only muscles alone
StageLeft
No Lifer
I think creatine is a waste of time for a total newbie - make sure you have the basics of diet and your excercise regimen down pat first because otherwise you'll be pretty much just wasting money on it!
I supplement my diet significantly with protein but the only other thing I've had great success with is creatine (granted I haven't tried much because most of the stuff out there is crap). When I tried it the first time I'd been weight lifting for about 2 years. I was 18 when I started the creatine. It was a summer break from university and a friend and I did it. He had results similar to me and I gained 12 pounds in 14 days. Obviously that wasn't muscle - much of it was water. I stayed on the creatine about 6 weeks and put 40 pounds on my bench in 40 days. I know that number sounds convenient but that's really the results I got. The stuff for me was awesome. I went off it for 6 months or so and didn't gain any more strength, but then I wasn't working out quite as much. The two times after that I tried creatine my results were much less - maybe 5 pounds gained in 2 weeks unlike the first time. I've not been on it in several years but recently, even with dieting I've managed to get my bench up to nearly what it was at the end of that creatine cycle. Also when I went off it I did lose some weight. While on it I was sleeping probably 10 hours a day and sucking in a hell of a lot of food and lots of protein, but for me 40 pounds in 40 days was definitely attributable in great part to the creatine.
Although I've been working out for about 8 years I am no stronger now than I was 2-3 years in because I just lost a lot of the drive so I've only worked out frequently enough to maintain for the most part and often times I was ignoring diet, but the last two months have been back on the wagon.
I supplement my diet significantly with protein but the only other thing I've had great success with is creatine (granted I haven't tried much because most of the stuff out there is crap). When I tried it the first time I'd been weight lifting for about 2 years. I was 18 when I started the creatine. It was a summer break from university and a friend and I did it. He had results similar to me and I gained 12 pounds in 14 days. Obviously that wasn't muscle - much of it was water. I stayed on the creatine about 6 weeks and put 40 pounds on my bench in 40 days. I know that number sounds convenient but that's really the results I got. The stuff for me was awesome. I went off it for 6 months or so and didn't gain any more strength, but then I wasn't working out quite as much. The two times after that I tried creatine my results were much less - maybe 5 pounds gained in 2 weeks unlike the first time. I've not been on it in several years but recently, even with dieting I've managed to get my bench up to nearly what it was at the end of that creatine cycle. Also when I went off it I did lose some weight. While on it I was sleeping probably 10 hours a day and sucking in a hell of a lot of food and lots of protein, but for me 40 pounds in 40 days was definitely attributable in great part to the creatine.
Although I've been working out for about 8 years I am no stronger now than I was 2-3 years in because I just lost a lot of the drive so I've only worked out frequently enough to maintain for the most part and often times I was ignoring diet, but the last two months have been back on the wagon.
MadRat
Lifer
Amused, the problem is a body builder will try to hit that 4-6% body fat for a few days and they go on crash diets to do it. It takes alot of diurhetics to cut down to that level and your body literally cramps when you flinch. Right after the competition they balloon back to their normal 10-15% range. Its really unhealthy to run below 6% bodyfat.
One thing I didn't mention is that I found myself injury prone at the 6% body fat level. I had two stress fractures, one right after the other, from that regime. To gain that extra tenth or two in the 40 cost me dearly. Recovery took so long it blew my sophomore year of football. Running lean just wasn't worth it in my mind so I went back up to the 8-12% range I naturally held. Oh, and the worst part was the heat made it so easy to collapse due to cramping. Damn, the cramps...
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