Strength Gains When Using Creatine Daily


Numerous studies have shown creatine to be an effective supplement for increasing muscle size and strength when used in conjunction with a well-planned resistance training program. New research published in The Journal of Sports Medicine and Physical Fitness suggests increases in strength can be realized in as little as 2 weeks.

Young male subjects supplemented with 0.07 grams of creatine per kilogram of body weight per day during an 8-week weight training program. Some got a placebo, and all subjects performed 6 different exercises 3 days per week. Subjects in the creatine group started experiencing strength gains during bench press, leg press and shoulder press exercises after 2 weeks.

At the end of the 8-week program, compared to the placebo group, subjects who supplemented with creatine showed significant increases in strength for the bench press, leg press, shoulder press and triceps extension exercises, but not biceps curls or lat pulldowns.

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

w

Connecting to %s

This site uses Akismet to reduce spam. Learn how your comment data is processed.