This creatine “Special Report” is designed specifically for those that desire rapid, dramatic gains in strength and lean muscle mass. If you’re after a safe, highly effective, science-based method of creatine supplementation that packs on slabs of rock-hard lean muscle mass and literally transforms your physique, this report is for you.
If you’re desperate to smash through a training plateau and achieve never-thought-possible gains in strength, this report is definitely for you. On the other side, if you’re scared of putting on a kilo or two of lean muscle or you just want to tone up and get fit this really isn’t for you.
In fact, I’m going to outline a procedure that has the potential to trigger (dare I say it) drug-like gains in strength and muscle mass. So let me clear up who this strategy is for and what results can you expect?
• Up to 67% better gains in strength
• Up to 35% more contractile protein within muscle
• A loss of 2 to 5 pounds of pure body fat
• A 3-4 kilo gain (6.6 to 8.8 pounds) in lean muscle
• A significant physique transformation!
Creatine Cycling – Maximize Lean Muscle Mass
For those that wish to maximize strength gains, muscle mass (and don’t mind gaining a kilo or two of lean body weight), utilize a truly unique strategy I’ve developed called Creatine Cycling.
Creatine Cycling is a science-based strategy I’ve designed to maximize the uptake of creatine by muscle cells to create and maintain ultra-high muscle creatine concentrations. This Creatine Cycling technique is designed to create a synergy between intense training and muscle cell metabolism that will trigger a potent anabolic response at the cellular level.
Creatine cycling is the result of countless hours of research and working hands-on with some of the most elite bodybuilders and strength athletes in the world. If you’re really after rapid, astounding gains in lean muscle mass and strength, this is the strategy that will do it.
What’s wrong with the traditional way . . .
To understand how effective this strategy can be, it’s a good idea to look at the drawbacks of the more traditional recommendations for using this supplement.
The vast majority of research completed on creatine (some 300 studies) have employed the following dosing protocol; a 5 to 7-day “loading phase” of 20 to 25 grams a day followed by a daily maintenance dose of 2 to 5 grams of creatine per day. This is the traditional method that most experts recommend for athletes and anyone else for that matter.
The problem is, most research studies only last for 12 weeks, and people live longer than that. From all the research I’ve analyzed on creatine (remember, this supplement was a big part of my PhD. thesis), I believe this basic, traditional way of using this supplement may get the job done but probably only yields 20-40% of the potential gains that could be obtained.
In fact, the traditionally recommended dose regime for creatine supplementation can actually short-circuit the enormous potential gains that can be obtained from this supplement. Here are some points to consider.
Achieving a high concentration of creatine within muscle is essential to triggering the most powerful anabolic effect at the cellular level. However, it is clear that the traditional dosage pattern fails to maintain high muscle creatine concentrations over a longer period of time (over 6 weeks). Small “maintenance doses” do not maintain high muscle creatine concentrations. In fact, using a 2 gram maintenance dose, high muscle creatine concentrations can disappear within 6 weeks!
What is the solution?
The solution is Creatine Cycling. Creatine Cycling is a unique strategy I’ve designed to maximize the uptake of creatine by muscle cells to create and maintain ultra-high muscle creatine concentrations.
Creatine Cycling is designed to create a synergy between intense training and muscle cell metabolism that will trigger a potent anabolic response at the cellular level. Over a short period, this powerful anabolic response provides rapid strength and muscle mass gains. If you’ve used creatine in the past and have been disappointed with the results, you will benefit enormously from this strategy. If you’ve obtained good results from creatine in the past, hold onto your seats as this strategy will provide you with phenomenal gains, every time you supplement with Creatine monohydrate.
Creatine Cycling stipulates the use of Micronized Creatine for three days only. Then the athlete abstains from creatine use for three days before repeating the schedule. The daily dose of Micronized Creatine will range from 15-25 grams/day depending upon the size of the individual. Athletes 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 two servings (3-5 grams each) just before and immediately after the workout, combine the Micronized Creatine serving with VP2 Whey Isolate and mix in 300ml or more, ice-cold water.
• Take another serving within the 3-hour post-workout period – best with a liquid meal such as VP2 Whey Isolate or Raptor-HP.
• Take another two servings of pure Micronized Creatine throughout the day, again best with a serving of VP2 Whey Isolate or Raptor-HP. The reason is, creatine accumulation in muscle is most effective when taken in the presence of liquid protein and carbohydrate supplement.
• Use DGC glucose as the substitute for your pre and post workout drinks on the days you train without taking creatine.
• Perform step 1 followed by step 2 repeatedly to form a three-days-on/three-days-off cycling pattern throughout your training program.
After your 8-week Max-OT resistance training program, take a one week break from training, however, in the last three days before starting your next Max-OT rotation, begin Creatine Cycling again. This way you will start your next program with optimum muscle creatine stores to maximize results.
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 a precise purpose; it maximizes creatine uptake into muscle without desensitizing 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 deplete.
What about non-training days?
Athletes 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.
Micronized 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 Micronized Creatine with your liquid meals and stick to your supplementation schedule. Also, remember that Micronized 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 3-5 gram serving of Micronized Creatine, an extra 300-600 ml of water should be consumed.
So there you have it. A simple strategy that is incredibly effective. I urge anyone who uses creatine to give Creatine Cycling a try. For over 10 years the positive feedback that I’ve received from bodybuilders and athletes all over the world has been incredible. Time for you to join the ranks.
M Francaux & JR Poortmans. Effects of training and creatine supplement on muscle strength and body mass. Eur. J. Appl Physiol. 80: 165-168, 1999.
MG Bemben, DA Bemben, DD Loftiss and AW Knehans. Creatine supplementation in college football athletes. Med. Sci. Sports Exerc. 33:10;1667-1673, 2001.
DS Willoughby & J Rosene. Effects of oral creatine and resistance training on myosin heavy chain expression. Med. Sci. Sports Exerc. 33:10; 1674-1681, 2001.
Cribb PJ, Williams AD, Stathis CG, Carey MF, Hayes A. Effects of whey isolate, creatine, and resistance training on muscle hypertrophy. Med Sci Sports Exerc. 2007 39:298-307.
Cribb PJ, Williams AD, Hayes A. A creatine-protein-carbohydrate supplement enhances responses to resistance training. Med Sci Sports Exerc. 2007 39, 11:1960-8.
Cribb PJ, Hayes A. Effects of supplement timing and resistance exercise on skeletal muscle hypertrophy. Med Sci Sports Exerc. 2006, 38:1918-25.
Noonan, D., et al., Effects of varying dosages of oral creatine relative to fat free body mass on strength and body composition. J Strength Cond Res, 12(2), 104, 1998.
Peeters, B.M., Lantz, C.D., and Mayhew, J.L., Effect of oral creatine monohydrate and creatine phosphate supplementation on maximal strength indices, body composition, and blood pressure. J Strength Cond Res, 13(1), 3, 1999.
Terjung, R.L., et al., American College of Sports Medicine roundtable. The physiological and health effects of oral creatine supplementation. Med Sci Sports Exerc, 32(3), 706, 2000.
Vandenberghe, K., et al., Long-term creatine intake is beneficial to muscle performance during resistance training. J Appl Physiol, 83(6), 2055, 1997.
Tarnopolsky, M., et al., Acute and moderate-term creatine monohydrate supplementation does not affect creatine transporter mRNA or protein content in either young or elderly humans. Mol Cell Biochem, 244(1-2), 159, 2003.
Robinson, T.M., et al., Dietary creatine supplementation does not affect some haematological indices, or indices of muscle damage and hepatic and renal function. Br J Sports Med, 34(4), 284, 2000.
Schilling, B.K., et al., Creatine supplementation and health variables: a retrospective study. Med Sci Sports Exerc, 33(2), 183, 2001.
Kreider, R.B., et al., Long-term creatine supplementation does not significantly affect clinical markers of health in athletes. Mol Cell Biochem, 244(1-2), 95, 2003.
Taes, Y.E., et al., Creatine supplementation does not affect kidney function in an animal model with pre-existing renal failure. Nephrol Dial Transplant, 18(2), 258, 2003.
Poortmans, J.R. and Francaux, M., Adverse effects of creatine supplementation: fact or fiction? Sports Med, 30(3), 155, 2000.
Kuehl, K., et al., Effects of oral creatine monohydrate supplementation on renal function in adults. Med Sci Sports Exerc, 32(5), S168, 2000.
Poortmans, J.R. and Francaux, M., Long-term oral creatine supplementation does not impair renal function in healthy athletes. Med Sci Sports Exerc, 31(8), 1108, 1999.
Earnest, C.P., Almada, A., and Mitchell, T.L., Influence of chronic creatinesupplementation on hepatorenal function. FASEB J, 10, A790, 1996.
Volek, J.S., et al., Physiological responses to short-term exercise in the heat aftercreatine loading. Med Sci Sports Exerc, 33(7), 1101, 2001.
Kreider, R., et al., Long-term creatine supplementation does not significantly affect clinical markers of health in athletes. Mol Cell Biochem, 244, 95, 2003.
Greenwood, M., et al., Creatine supplementation patterns and perceived effects in select division I collegiate athletes. Clin J Sport Med, 10(3), 191, 2000.
Oopik, V., et al., Effect of creatine supplementation during rapid body mass reductionon metabolism and isokinetic muscle performance capacity. Eur J Appl Physiol Occup Physiol, 78(1), 83, 1998.
Kreider, R.B., et al., Effects of creatine supplementation on body composition, strength, and sprint performance. Med Sci Sports Exerc, 30(1), 73, 1998.
Volek, J.S., et al., Physiological response to exercise in the heat after loading with creatine monohydrate. Journal of Strength and Conditioning Research, 14(3) 2000.
Greenwood M, Kreider R, Greenwood L, Byars A. Creatine supplementation does not increase the incidence of injury or cramping in college baseball players. Journal of Exercise Physiology: Online 2003.