I would like to know if this is okay for the creatine nitrates. I would like to do 3 days on 3 days off.
Let me know. I will post the reason right now. I found this and would like to try this.
Creatine cycling stipulates the use of creatine for three days only. Then the athlete abstains from creatine use for three days before repeating the schedule. The daily dose of creatine will range from 15-25 grams/day depending upon the size of the individual. Bodybuilders that are 180 pounds or heavier are advised to use the higher end of this scale (20 to 25 grams per day). These doses are best taken in the following manner.
Take one serving of Physique and 5 grams of Creatine mixed in cold water 10 or so minutes before training and again immediately after every weight lifting workout.
Then take another 5 grams of Creatine within the 3-hour post-workout period as in The Anabolic Nutrient Timing Factor.
Take another two (5 gram) servings of Creatine thoughout the day. The research suggests that best results are achieved by taking these servings with a protein and carbohydrate supplement. I always recommend using a Cinch shake (mixed with 15-20 oz water) for this in the morning and evening.
Step 2
On the days you train without taking creatine simply use Physique workout maxamizer for your pre and post workout supplementation.
Step 3
Perform Step 1 followed by Step 2 repeatedly to form a three days-on/three days-off cycling pattern throughout your 8 week Workout program.
After your 8 week Workout program finishes, take a one week break from training. In the last three days of this rest week, restart your Creatine Cycling strategy so that you start your next workout program with optimal muscle creatine levels.
Based on the science regarding creatine supplementation and transport into muscle, this strategy should ensure maintenance of high muscle creatine concentrations all the time, while preventing creatine receptor down regulation in muscle cells.
The brief (3-day) loading phase serves at precise purpose; it maximizes creatine uptake into muscle without de-sensitizing or down regulating creatine receptor/transporters (located on the cell membrane). Three days without creatine supplementation should be just enough time to re-sensitize creatine transporters but not allow muscle creatine stores to decline.
What about non-training days?
Bodybuilders often ask me if they should use creatine on their non-training days. My answer is that it is imperative to follow this three days-on/three days-off cycling strategy regardless of whether or not it is a training day. During tough training programs the body is in a constant state of repair and recuperation; rest days are the days that allow recovery to take place. Creatine supplementation stimulates the cellular mechanisms that enable muscles to recover and become bigger and stronger. Therefore, the Creatine Cycling strategy I’ve outlined must not be interrupted regardless of whether or not it is a training or rest day. In the long term this strategy will promote rapid cellular recovery that must occur during tough training programs.
On non-training days take Creatine after meals or with liquid meals such as cinch. Just remember to stick to your chosen daily dose. Also remember that creatine needs water to exert its anabolic effects on muscle (it draws water into the cell to trigger protein synthesis and muscle growth). Therefore, along with every 5 gram dose of Creatine 15 to 20 oz of water should be consumed.
So there you have it. A simple strategy that is incredibly effective. I urge anyone who uses creatine to try Micronized Creatine Cycling. The positive feedback that I’ve received from athletes so far has been awesome.
Let me know. I will post the reason right now. I found this and would like to try this.
Creatine cycling stipulates the use of creatine for three days only. Then the athlete abstains from creatine use for three days before repeating the schedule. The daily dose of creatine will range from 15-25 grams/day depending upon the size of the individual. Bodybuilders that are 180 pounds or heavier are advised to use the higher end of this scale (20 to 25 grams per day). These doses are best taken in the following manner.
Take one serving of Physique and 5 grams of Creatine mixed in cold water 10 or so minutes before training and again immediately after every weight lifting workout.
Then take another 5 grams of Creatine within the 3-hour post-workout period as in The Anabolic Nutrient Timing Factor.
Take another two (5 gram) servings of Creatine thoughout the day. The research suggests that best results are achieved by taking these servings with a protein and carbohydrate supplement. I always recommend using a Cinch shake (mixed with 15-20 oz water) for this in the morning and evening.
Step 2
On the days you train without taking creatine simply use Physique workout maxamizer for your pre and post workout supplementation.
Step 3
Perform Step 1 followed by Step 2 repeatedly to form a three days-on/three days-off cycling pattern throughout your 8 week Workout program.
After your 8 week Workout program finishes, take a one week break from training. In the last three days of this rest week, restart your Creatine Cycling strategy so that you start your next workout program with optimal muscle creatine levels.
Based on the science regarding creatine supplementation and transport into muscle, this strategy should ensure maintenance of high muscle creatine concentrations all the time, while preventing creatine receptor down regulation in muscle cells.
The brief (3-day) loading phase serves at precise purpose; it maximizes creatine uptake into muscle without de-sensitizing or down regulating creatine receptor/transporters (located on the cell membrane). Three days without creatine supplementation should be just enough time to re-sensitize creatine transporters but not allow muscle creatine stores to decline.
What about non-training days?
Bodybuilders often ask me if they should use creatine on their non-training days. My answer is that it is imperative to follow this three days-on/three days-off cycling strategy regardless of whether or not it is a training day. During tough training programs the body is in a constant state of repair and recuperation; rest days are the days that allow recovery to take place. Creatine supplementation stimulates the cellular mechanisms that enable muscles to recover and become bigger and stronger. Therefore, the Creatine Cycling strategy I’ve outlined must not be interrupted regardless of whether or not it is a training or rest day. In the long term this strategy will promote rapid cellular recovery that must occur during tough training programs.
On non-training days take Creatine after meals or with liquid meals such as cinch. Just remember to stick to your chosen daily dose. Also remember that creatine needs water to exert its anabolic effects on muscle (it draws water into the cell to trigger protein synthesis and muscle growth). Therefore, along with every 5 gram dose of Creatine 15 to 20 oz of water should be consumed.
So there you have it. A simple strategy that is incredibly effective. I urge anyone who uses creatine to try Micronized Creatine Cycling. The positive feedback that I’ve received from athletes so far has been awesome.