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What Type of Creatine Should I Buy?

With all the different types of creatine on the market today, it’s no easy task deciding which is the best and most effective. Every creatine manufacturer can give you reasons regarding why they’re creatine is better than all the others. Not to mention, there are many supplements that contain creatine matrices which are blends of different forms of creatine. I’m going to go over a few of the most popular forms of creatine and what the manufacturers claim about them and also give you my pick for the most effective creatine available.

Kre Alkalyn is a brand name form of creatine that is taken in pill form. This creatine is essentially a creatine molecule bonded to an alkaline molecule. The makers claim is that, when bonded to an alkaline molecule, the creatine becomes more pH stable, thus more absorbable by the human body. Most forms of creatine come in powder form, however, Kre Alkalyn comes in pill form because the dose is much smaller. The recommended dose is only .75 g per serving. Powdered creatine supplements (such as monohydrate) usually have a serving size of around 5 g. Because Kre Alkalyn is said to be so much more absorb-able, you don’t need to take a large dose. Kre Alkalyn does not need to be cycled, the way creatine monohydrate does and side effects such as bloating are minimized, due to better solubility and lower dosage. A supplement company called Sci Fit produces a very popular Kre Alkalyn. I’ve used Kre Alkalyn personally and can say that the results are in the average range, when compared to other creatine products. I would rate it a six or seven on a scale of 1 to 10.

Creatine HCL (hydrochloride) is a new and very popular form of creatine. Many claim it is the best creatine on the market. Again, this is just creatine bonded to a hydrochloride molecule. The manufacturers claim is that this form of creatine is more soluble and thus can be used more efficiently by the human body. Users of this form of creatine claim no bloating and no side effects. Pro Mera Health makes the most popular creatine HCL supplement, ConCrete. This creatine supplement also does not require a loading phase. I have not personally used this creatine, however I hear very good things.

Although creatine monohydrate has been around for a while and may cause more bloating and side effects than some of the newer types of creatine, it is still considered the gold standard. This is because it has produced consistent, documented results for decades now. It is also considerably less expensive than most of the other creatine supplements you’ll find on the market. Each creatine supplement may have its own distinct advantage such as smaller doses, less side effects or better solubility, however, if you’re looking for the most effective creatine, in regards to muscle gain, creatine monohydrate is probably your best bet. I have used creatine monohydrate and experienced great gains, with minimal side effects. If you are worried about creatine side effects, click the link to read more.

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Build Bigger Pecs – Why You Need To Do Supersets As Part Of Your Chest Workout Routine

If like many gym users, you’ve been cranking out the sets of dumbbell presses, bench presses and so on, you will have got some results, increased some lean mass on your chest and increased your strength.  You may wonder how you could vary the way you perform these chest exercises.  Including some supersets into your workouts will definitely mix things up a bit.

When you perform two consecutive sets that work the same muscle group, with no rest in between and using different exercises… that is a superset. This method of training, further stresses the muscle when compared to a normal set.  Immediately beginning a second set of exercises after the completion of your first working set, will further stimulate the muscle fibers and will call upon more of them to contract during the second set. This will essentially lead to gains in muscle mass.

Chest muscle growth can really slow down or even stop, if you hit a plateau in your training. Standard sets of exercises where you perform a set, then rest, then perform another set can become predictable very quickly. In this scenario your chest muscles have adapted to the stimulus put on them but are now in a comfort zone.

You need to get your muscles out of that comfort zone to progress and increase muscle mass on your pecs. The best chest workout routine that can help in this aspect is one that includes supersets – don’t let the pecs rest and immediately hit them again with another exercise. Yes, your chest muscles will ache more afterwards, but that is good because your pecs will repair, adapt and grow.

Try this superset as part of a chest workout routine for mass:

First Set – Dumbbell Flyes

This will pre-exhaust the pecs, isolating them during the whole range of motion.

Using a flat bench, lie down and with dumbbells in your hands, hold them directly over the centre of your pecs. From this initial position, keep your elbows bent and bring your arms downwards until the elbows are more or less in line with your chest. Allow a nice deep stretch of the pecs and then slowly move the dumbbells back together to the initial position,  keepng your elbows bent at all times.

Do several reps maintaining proper form throughout.

Immediately start the second set…

Second Set – Barbell Press on Incline Bench

Make sure the angle of the bench is 45-60 degrees. With an overhand grip, grab the bar, breathe in and slowly lower the bar until it touches the sternum, then press the bar upwards semi-explosively. Exhale while doing this.

Do as many repetitions as possible.

You’ll need to rest a good couple of minutes and then repeat the superset.

3-4 sets of these should be plenty.

Note: Increase the weight each time and decrease the reps as you go. Alternatively you could start with heavier weights and lighten the load for each subsequent set, but increase the reps instead.

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The Effects of BCAA

Branched chain amino acids have been proven to be beneficial for muscle growth and the building up of body bulk. A greater part of the benefits brought about by this form of amino acid is because of the fact  that it can be absorbed by the muscle cells directly. There is no need for it to pass through the digestive system and the bloodstream. It can go straight to the muscle cells that need them. That is why it is recommended that you take BCAA supplements before and after a heavy weight training workout when the muscles are hard at work. The BCAA that you intake can be used by the muscle cells right away.

Initially it was believed that the use of BCAA is perfectly safe and that it has no ill effects on the body, but  like with any food supplement there is always the possibility of side effects. Plus the fact that everyone is not the same and we all might have different reactions to the supplement. Further research and reports of people who have been using BCAAs have confirmed that its use does bring in some side effects.

For some people the use of BCAA can cause to feel fatigue and some have reported loss in body coordination. These effects are the reason why it is not advised that people use BCAAs before an activity like driving where coordination is required. People who are suffering from particular diseases are not advised to take BCAA. Patients who suffer from Lou Gehrig’s disease or amyotrophic lateral sclerosis can suffer from lung failure if BCAA is ingested into their body. These are just some of the known BCAA side effects.

You can also check on my other health and fitness articles. I have written articles on the proper way of losing body fat and some Zerona reviews.

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