Benefits of Creatine Monohydrate:
Improved athletic performance:
-Enhances strength, power, and high-intensity exercise performance
-Increases muscle mass and lean body weight
-Improves performance in activities like weight lifting, sprinting, and team sports
Muscle health:
-Supports muscle growth and recovery
-Helos offset age-related muscle loss (sarcopenia), especially when combined with exercise
-Can increase muscle phosphocreatine stores, allowing for more rapid ATP energy production
-enhance recovery from exercise-induced muscle damage
Brain function:
-improve cognitive performance, especially in older adults
-Could potentially help with certain neurological conditions, though more research is needed
General health:
-help lower blood sugar levels and improve glycemic control
-support heart health and reduce stroke-related damage (preliminary evidence)
-anti-inflammatory and antioxidant properties
Other potential benefits:
-help vegetarians and those with naturally low creatine levels
-improve bone health when combined with resistance training
If I could go back in time when I first started lifting I would have wanted to know:
- Diet is everything in regards to physique goals
- 6-20 rep range is a great place to train for muscle growth, use the entire rep range, there is no secret "hypertrophy 8-12 reps" zone, they all work
- Intensity is the key to creating effective workouts & likely you'll need less volume
- Training to failure is fine & works very well
- Machines are amazing for muscle growth, even better in many cases than free weights
- You don’t need to eat absolutely everything to grow
- Rest days are growth days
- Counting macros/calories is super easy & makes progress so much easier to get
- It’s better to get very lean after newbies gains & then bulk slowly for 6+ months
- You look even bigger once truly lean so actually stick with a cut & don't freak out that you're "losing too much size broh"
- If you keep protein high, calorie deficit isn't too aggressive (less than 1000 calorie deficit), & keep lifting hard/fighting to maintain strength, then you won't lose pretty much any muscle on a cut
- There is no reason to get fat on a bulk, it doesn’t help add size
- Cardio won’t kill your gains
- You can eat carbs and lose fat
- Permabulking & spending your first 3 years at like 15-20% body fat is dumb, cut, you feel & look so much better + give yourself awesome conditions to grow
- Cutting is easier if you do cardio and track steps
- Don’t waste money on supplements, take them for specific reasons and purposes
- Trying to 1 rep max all the time is dumb
- You can’t just eat everything because you lift (again)
- Take more advantage of being able to build muscle & lose fat at the same time with newbie gains
What until he learns about attachment theory…
The better the father-child relationship the better outcomes in life for the child, universally.
Better ability to deal with stress, more resilient, less mental health issues, more confidence, higher income & education levels, etc.
How does this happen?
Caregiving, physical contact, play/exploration, attention, comfort & security, etc.
This advice below is perfect if you want to GREATLY increase the chance your child performs poorly in school, struggles economically, gets into legal trouble, has massive mental health & self esteem issues, &/or develops drug addictions…
Want stronger joints?
Bodybuilding
Want stronger muscles?
Bodybuilding
Want to not get degenerative arthritis as you age?
Bodybuilding
-The practice of building your bodys robustness is a practical one. Why wouldnt you do it?
Here is a complete list of all the things that I could do at 21 that I can't do at 43:
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The whole world is yours for the taking, no matter your age.
6 mistakes men over 40 make when trying to build muscle.
(Plus a plan to build more muscle with less time and effort)
Some of this advice might seem counter-intuitive but hear me out and read with an open mind!
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