Bodybuilding.com - James Stettler - Creatine - The Myth And The Magic!
Check this out, does it sound legit.
Check this out, does it sound legit.
I've heard both, to load or not load? Anyone else got any input? Kre-Alkalyn claims no load, Mono claims load. I would rather it be a no load situation, but some clarification from others would be great.yea i think most people feel nowadays you don't need to load creatine. so it is pretty legit i only take 5 grams on workout days.
not loading just takes longer to saturate your system. 20mg a day on the days i lift and it works fine. 10MG BEFORE AND 10 AFTER.ya i was wondering it also has some other things in it that, makes me wonder like saying that creatine makes you use less muscle fibers causing less muscle growth???
You probably meant "grammes", not "milligrammes."not loading just takes longer to saturate your system. 20mg a day on the days i lift and it works fine. 10MG BEFORE AND 10 AFTER.
never heard that before..ya i was wondering it also has some other things in it that, makes me wonder like saying that creatine makes you use less muscle fibers causing less muscle growth???
You're expecting a straight answer? :nono:Okay, so we've got this, which sounds convincing, and we've got the arguement for using alternating three days of 20 or so grams with three days off, which also sounds legit, and the one that says that once you are saturated, it really only takes about a gram a day to keep you saturated.
So which is it?
Creatines exact function is to offer its phosphate to adenosine di-phosphates once its tri-phosphate form has been used to un-attach the myosin cross bridge head from the actin... in Laymen's term, creatine allows for greater contraction. Define strong contraction: A strong contraction is not one single bursting contraction, it's the summation of tens of thousands of micro contractions of myofilaments within milliseconds. The quicker you can contraction, the stronger the contraction in a sense and by quicker I mean the faster your myosin can pull actin over, release, recharge, re-attach and pull again, tens of thousand of times in a very short time frame. Creatine effects the stage of release (or cocking as physiologists may say), because the release of cross bridges requires ATP.Lastly is the issue of recruiting less muscle fibers to move the load. This may be true of how CM works in the muscle, but that means you will not be able to build muscle only if you never progressively load from one lift to the next. That is, if you lift the same amount of weight everytime, you're not going to grow. Duh. This is true whether you use CM or not. Say I bench 225 today and CM allows me to move it 6 times with only 90% of the muscle fibers that it would take without CM. Next time I bench 235 6 times and it takes 90% of the muscle fibers that it would normally take to move that load without CM. Did I not recruit new muscle fibers to lift the heavier load? Did the muscle fibers that worked on both loads not have to grow in anticipation of future increasing loads? I don't understand how CM would inhibit growth in this example and Stettler's argument makes no sense to me.
Plus he didn't provide references, so I can't check his work. Whatever.
Volc,Creatines exact function is to offer its phosphate to adenosine di-phosphates once its tri-phosphate form has been used to un-attach the myosin cross bridge head from the actin... in Laymen's term, creatine allows for greater contraction. Define strong contraction: A strong contraction is not one single bursting contraction, it's the summation of tens of thousands of micro contractions of myofilaments within milliseconds. The quicker you can contraction, the stronger the contraction in a sense and by quicker I mean the faster your myosin can pull actin over, release, recharge, re-attach and pull again, tens of thousand of times in a very short time frame. Creatine effects the stage of release (or cocking as physiologists may say), because the release of cross bridges requires ATP.
All this to say, if anything Creatine is going to perpetuate greater recruitment as oppose to less. Creatine will allow for greater activity/performance at the myofilament level, which would lead to greater microtrauma, which would lead to greater inflammation, which would perpetuate supercompensation or growth.
P.S. The intensity of your lift will have a much greater effect on muscle recruitment then any supplement. I'm not so sure whoever wrote this article knows anything about what he's talking about.
P.S.S. CEE is not proven to be more effective then Mono, but I stand neutral on this issue nonetheless.
P.S.S.S. I don't want you to feel like we're attacking you or anything, i know sometimes responses can sound personal as if we think you wrote the article and we're directly rebuking the author or something, we're not bro. It's all in the family.
I was just confirming your original position with unnecessary detail to drive the point home :cheers:Volc,
I like your explanation a lot and it makes sense. I sort of mis-spoke because I meant to say that even if his premise were true, then... I sort of effed that up. But I think the bottom line we both agree on is that intensity, with or without creatine, will result in muscle stimulation/growth and CM certainly does not impede that.
Good discussion!
I think we've all already come to an agreement that the author was an idiot.Why does he say to take creatine in a hot beverage?? I've never heard any recommendations for creatine like that. He didn't go on to say why,any one else care to??
Thats exactly what came to my mind when I read that.ya he says hot beverage, but then anything over 80 makes it useless..... body is 98.6 so.....