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Creatine for Muscle Growth
How to use creatine for muscle building
Ingestion of 15-20 grams of creatine monohydrate per day in divided does of 5 grams each will increase creatine content by 20-25%.
The failure rep in heavy weight training occurs when muscle stores of phosphocreatine become depleted. If you use creatine monohydrate to increase phosphocreatine levels, then you can work at maximum intensity for longer periods. It's as simple as that. Consistent use of creatine increases maximal strength performance by 5-10%. This increase occurs both in power, one-rep maximums and in multi-rep anaerobic exercise. It clearly is a benefit to all strength and power athletes.
Taking more than 15-20 grams daily does not increase the strength effect. Human muscle can hold 5 grams of creatine per kilo. Average creatine content without supplementation is between 3.5-4.0 grams/kilo. Regular and consistent supplementary creatine that is high in quality and purity raises this content to 5.0 grams/kilo within one to two weeks.
What happens when you stop using creatine? Muscle creatine quickly declines but tests have shown that even after a month without using creatine, muscle creatine is still higher than average. Basically, if you lay-off for 2-3 weeks, you can start right back up using creatine without going through the loading phase again. As far as muscle strength, there is a decline of power, torque and size when you stop using creatine but you will maintain a higher level of these attributes than prior to your initial creatine use. So, in the long run, you will be stronger and more powerful than you were before using this effective supplement.
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