Creatine a Proven Non-Anabolic! It's the Increase in Training Intensity that Will Give You the Hypertrophic Edge.
|Image 1: Still my creatine supplement |
of choice: plain creatine monohydrate
Take some responsibility for your gains!
Now that I got your attention, let me give you a simple explanation of why you did not gain despite taking truckloads of creatine: you did not train hard enough! Although even the earliest studies on creatine back in the 1990s clearly state that the muscle building effect of creatine is most likely related to its ability to increase training performance (Vandenberghe. 1997; Volek. 1999), and not vice versa, the colorful ads producers of "next generation creatine supplements" *haha* are plastering print and online magazines, message boards and lately even video portals with appear to convey the expression that creatine would actually build muscle. In an article that was published ahead of print in Nutritional Research exactly one week ago, Andreo Fernando Aguiar and his colleagues from the Universities of Sao Paulo and Mato Grasso bust this myth once and for all.
|Illustration 1: Sketch of the exercise regimen (Aguir. 2011, fig. 1) and schematic illustration of the linear progression.|
Although this obviously was a progressive training program. It was not adaptive! Meaning a rat that could have done say another rep, or could have used +65% instead of +60% of its body weight would still go with the same number of reps and the same weight as his peers. In other words - the workload was identical regardless of whether the rats received their 0.5g/kg creatine per day or not (the human equivalent for the dosage used in the study would be 0.08g/kg or 6.5g/day for an 80kg human being and is thusly equivalent to what has been shown to produce strength and size gains in human studies).
|Figure 2: Muscle cross sectional area in µm² of 2-3 months old, 250-300 g, male Wistar rats after creatine supplementation and/or 5 weeks resistance training in combination or isolation (Aguir. 2011)|
|Figure 2: Hypertrophy effect creatine supplementation and/or 5 weeks resistance training in combination or isolation on muscle weight and muscle weight to body weight ratio in 2-3 months old, 250-300 g, male Wistar rats (Aguir. 2011)|
|Figure 3: Increase in muscle size in sedentary men on 800mg testosterone enanthate for 10 weeks (Bhasin. 1996)|
reject the hypothesis that Cr supplementation promotes an additional hypertrophic effect on the skeletal muscle independent of a greater training intensity on Cr-supplemented muscle in relation to Cr-nonsupplemented muscles [...] any benefits of Cr supplementati on hypertrophy gains during resistance training may not be attributed to a direct anabolic effect on the skeletal muscle.That being said, you better get your ass back to the gym and put another plate onto the bar (even a 2.5pound plate suffices if you keep making progress) instead of lamenting that your creatine is bunk or that it was your parents fault that you are a "creatine non-responder".