How I increased strength 25-50% and couch to 16 miles in 7 weeks
What I currently do (as of 12/25/11): Creatine monohydrate, 5g twice a day, once with whey protein and 200mg of ALA, and once with whey protein, creatine, dextose and 200mg of ALA. I take it for approximately 2-3 months on, and approximately 3-4 weeks off.
Results: Muscle strength has substantially increased (Bench 185×5 to 235×5, Pull-ups 25×5 to 60×5). Endurance has substantially increased (running from nothing to 16 miles in 7 weeks).
Downsides: None I’ve experienced. No water retention. When I cycled off, strength did not decrease.
Information
Instead of repeating all the great information out there about creatine, here’s a link to a simple article and great detailed article.
A simple article and a detailed article about using ALA to help with creatine uptake and a study from the NIH on ALA.
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Jared Fielding
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Jared Fielding 