Creatine Use in Weight Lifting

[kandrathe]

I had the same problem when I was in my early 20's. From about 16 years old I had remained at about 6' and 120 lbs. My first year at the university I dormed with the football team, and so I started reading the Joe Wieder stuff and bulking up with my dorm buddies. I used many supplements but now I really don't remember the exact formulas we used.

Mostly what I did was a 4 day rotation of upper body one day followed by lower body, upper then lower, then 3 days of just cardio conditioning. The body builder technique as best as I can tell is to simultaneously over stress muscles (pump them up), while maintaining the highest possible nutritional replacement in the blood stream. Meaning that you must be consuming vast quantities of digestible proteins in various forms to supply all the required amino acid chains that are needed for muscle reconstruction.

The way I pumped was to do 5 sets of increasing reps per muscle group. So, for instance bicep curls; Do 30 reps, then let them rest, maybe do triceps for 30 reps, then pecs for 30, traps for 50, crunchs for 50, then repeat. If you can't complete a particular set then you need to back down the reps so that you can complete all 5 sets.

The hardest part is to regulate carbs to a reasonable amount for energy, and cut out all fat. You can't really cut out all of it as there are oils in most things and residual fat on even lean meats. I would consume at least 1 dozen egg white (no yolks), and 2 lbs of lean chicken or whitefish per day as well as drink about 6 protein milkshakes. I did that intensely for my freshman year and I have maintained my weight at about 170 lbs since. 165 is my ripped ideal.