Hey All! Happy New Year! Here's the Alpha Progression App: alphaprogression.com/HouseofHypertrophy Timestamps + Expansion on False Positive Idea: 0:00 Intro 0:26 Part I: What Creatine Does to the Body + Brief History 3:01 Part II: Creatine's Effects on Muscle Growth 8:08 Part III: Non-Responders vs High Responders 10:26 Part IV: Creatine's Effects on Strength 11:47 Part V: Other Useful Creatine Information 11:56 Recovery 12:17 Hair Loss? 14:22 Creatine Monohydrate vs Other Creatine Forms 14:58 Creatine Dosing (Loading, Maintenance, 3 Grams vs 5 Grams) 17:12 Creatine Timing? 19:24 Part VI: Summary At 12:45, I mentioned the increase in DHT could be a false positive. Why did I say this? This paper used a crossover design (the same subjects took creatine and the placebo at different times). Thus, we should expect the baseline DHT levels (at day 0) to be similar between the creatine and placebo conditions. However, this wasn't the case. Looking at the graph (12:27), the placebo had higher DHT levels at baseline (day 0). This difference in baseline valus (despite being the same set of subjects) could indicate the measurement of DHT was volatile, perhaps due to natural day-to-day fluctuations in DHT or poor quality measures. Considering this, it's a possibility creatine did not actually increase DHT, rather it was a result of the measurment volatility (making the finding a false positive).
Hi i watch all your videos. But i was left with a question. In your videos on frequency of training do you know if the subjects in the studies where volume is increased are natural?
@@frtdcvxrefbecvxswbdcxrvsbcfdesthey are almost always neutral, or the studies wouldn’t apply to normal people. Certainly the studies used here were ones on natties.
Amazing that you make these videos all by yourself. You're skilled af. You look at all these studies and explain them in a way the layman can understand AND it's entertaining. We appreciate you!
I'm a vegetarian, and here's my anecdotal evidence for what it's worth: I just finished my creatine loading phase, and I already see a very noticeable difference. I look much fuller and I have more endurance during workouts. I also just feel slightly better in general. I did not expect this at all - it's been a very pleasant surprise.
I don't think there's necessarily a big mystery here. ATP isn't just used for contraction. It's also used for all of the reactions in the cell requiring energy input, including active transport. In theory at least, that would include waste metabolite removal. This would logically contribute to less damage reported. I would speculate that a more complete picture of muscle metabolism would reveal that ATP deficiencies encountered during exercise result in as yet undetected hypertrophy inhibition as a protection mechanism. In other words, the additional ATP replenishment during exercise reduces the accumulation of one or more metabolites that muscle cells are programmed to recognize as harmful. I'm wondering if any studies have looked at this angle.
HAIR LOSS: 12:17 whenever I used creatine the top of may head increased it's shedding of hair loss. I tried it 4 times over the years (got on creatine observed observed hair loss and got off, gave it a break, got back on, hair loss again, yes I!m genetically inclined to lose hair but it seems to increase with this stuff) each time the same story.
@@BigMoneyGs lol yeah I'm a big head too :) I don't know about face bloat, first time I'm hearing of it and I didn't really observe that, could be because when I had tried creatine many times those years I was unfortunatelly a cigarette smoker so I would sweat a lot, so maybe I was sweating it out I don't know. Obviously creatine has water retention so what you said is highly probable, but like I said I didn't observe/realize that.
@@johndoesha9599 4 times as in 4 packets/buckets throughout over 2 years of use. Started and finished one bucket/tub, went off it for a month or two, started another bucket, etc etc,, 4 times. Now laugh at that. :)))
@@KenanTurkiye oh yeah and btw if it bothers u a lot u can try minoxidil, I’ve been using it on my forehead and have little hairs sprouting out imma look like a normal human finally
It would be interesting if you could do a video about what are the essential suplements every young men should take, not only for gaining muscle, but also to make sure you are healthy. Like omega-3, magnesium, etc.
Im 45 & have used both powdered and liquid creatine and found personally for me I got the most results in short time with liquid creatine drops. Definitely worth the money IMO. 👍🏼
Been using it for like 12 years now. No need to cycle off it, affordable, no side effects. Look slightly bigger, get more reps, better pump. I notice if I don’t take it. But you do need to lift hard! I’m not sure if it’s placebo effect but I feel like my recovery is faster too. 1 day vs 2-3 off of it.
I think the more regularly you train the quicker your body recovers. Armchair science here but we all know the effects on performance and next day soreness if we take a couple weeks off.
Yall need a video to tell you that it's safer to lift weights using a" lifting belt"? Did you know that it's safer to work construction while wearing a Hard hat? Or that it's safer to Weld with a dark lens over your eyes. Don't need TH-cam videos for Commonsense.
@@Useruserusername790 it's more I just would like a deeper dive on the science behind it. I agree it's common sense, but my natural curiosity about why/how the things that keep us safe ... Keep us safe is interesting!
@@DigiMan1031 in short, weigh lifting is terrible for your body. Yeah you can do it when your young , but do you see any Old men in powerlifting competitions? I'm 100% sure people like Arnold Sswartzenager is all fucked up from the Roid usage.
Great video as always. The only thing I would add to this is that you should separate the consumption of creatine from the consumption of caffeine, as the latter inhibits the absorption of the former. I thus have my coffee before (morning) training and take my creatine with my evening meal.
Great video! I'm curious what your thoughts are on a potential interaction effect between creatine and caffeine. I remember reading about this in an article by Stronger by Science. Do you think it's a good idea to separate consumption of these two, timing-wise? Or is it likely to have such a small effect that we may as well ignore it?
If memory serves, there are 5 studies showing performance gains fail to occur when consuming both of them. It's a little difficult to make sense of these findings, since (as far as I know) there's no established reason behind why this would be the case. Although, there is some speculation about creatine and caffeine having opposite effects on muscle relaxation time, or that combining both of them increases the likelihood of gastrointestinal discomfort. Overall, (and I think folks like Eric Trexler believe too) more data is still needed. For now, I would say if you really want to take both of them, seperate them out. Most consume caffeine in the earlier hours of the day, while you may consume creatine in the afternoon hours.
I normally take creatine in my morning coffee. Had no idea it would interfere. I thought creatine stores just increase over time and that the effect isn't short term like caffeine. @@HouseofHypertrophy
Caffeine is like a microloan and generally bad for health, brain and stomach, use it only occasionally when you feel tired or sluggish before the workout. Google Andrew Huberman for more details.
one method of hypertrophy for creatine you didn't go into. you mentioned that it also increases muscle endurance (e.g. in that vegetarian study, they gained a whopping 40% muscle endurance during workouts). so perhaps the reason it leads to muscle hypertrophy is exactly that: if people can work out longer, do more sets, and more reps, after taking creatine (since it increases muscle endurance), then that would indirectly build muscle, because they are doing more volume.
I see what you're saying. Though this still relates to the whole notion of increased exercise capacity, I can't rule out that this does not contribute to extra gains, but I am skeptical. In general, higher volume loads (sets x reps x load) are not always linked to more hypertrophy in the research. Plus, other supplements have the ability to increase exercise capacity, yet don't produce greater hypertrophy (like beta alanine or citrulline).
@@MrOgyny that's not the only way they build muscle though obviously, because there are studies about how people on steroids don't even need to exercise to build muscle. they will build more muscle sitting in front of a tv being a couch potato than a natural will in a gym.
I tried creatine twice now. Both times i stopped because my sleep suffered a lot. Its not researched, but im convinced creatine induced insomnia is a thing some some people. I love how it makes me feel in the gym. I can lift more and feel great after workouts. But insomnia isn't worth it. I am 100 kg, 197 cm. I tool 5 g per day when i tried it first time. I tool 3 g per day when i tried it the second time. I usually sleep 6-7 h per night. On creatine i suddenly woke up after 4 h and was wide awake, couldnt fall asleep again. It went away after about 10 days after stopping taking creatine both times.
Literally sipping on Creatine as I'm watching this video. I can vouch after a year of being on creatine...IT WORKS!!!!! Went from struggling trying to lift 225 to 7 reps of 225.
I've never heard this said in any video, but my personal experience (as a 6ft1 ~180lb beginner lifter) of loading with 10 grams a day, was that I got very drunk very fast when going to the pub. I noticed this on both nights that I drank during that short time frame. Nothing else besides the creatine, was different to any other times I drank around that time. I would literally get drunk at around twice the rate I would normally. I'm 90% sure this was the creatine, because of a seemingly complete lack of other possibilities.
@@bultvidxxxix9973 Dehydration is one possible explanation. It's almost certainly not the full reason though, because I simply didn't feel overly dehydrated and my water intake was pretty high I think, it always is.
Started creatine in fall of last year, and have experienced noticeable benefits. Once after the loading phase I remember chuckling and saying "This is too easy" as I went through my regular workout routine. Since then I've increased volume and weight in all my exercises. I may respond to it more than others, but if you haven't tried it yet I can only recommend that you do.
For those wondering on brands for creatine anything that has creapure creatine . Thru out the years I’ve tried multiple sources of creatine. But creapure brand has always been the best in regards to not having to pee all the time from it or having some random stomach issue. While minor I still felt it on non creapure brands.
Thanks for the good video 👍 In the 90s, creatine seemed somehow effective?? But everyone can test if it works.. I've been testing for years myself.. and it doesn't work at all?!
my dht levels spiked and caused hair loss, had to have a hair transplant and stopped creatine to stop the rest of hair falling may start taking it again
recent studies show something else here, it helps retain and build skeletal muscle, sarcoplasmic gains are from how you are eating and lifting, creatine on untrained individuals that take long breaks between lifting will gain quality myofibular muscle.
I would point out that it’s not possible to self-dose placebo effect gainz. While research should study the effective difference between creatine and placebo, in the real world the effect of taking creatine is creatine+placebo. If I think it helps me lift more, then I am lifting more.
12:39 Has anyone tried replicating the 2009 creatine->DHT increase study though? It seems like it's not that it's failed replication, but rather than no one's tried.
I've been athletic all my life, and in 2019(before covid, 5'7, 117lbs **EDIT: body fat percentage around 7-9%**) I began working out seriously/consistently just to conceal my pistol more effectively(I've been lean all my life, Okinawan/Appalachian White descent). I've known about creatine since my teenage years, but never actually consumed it. I thought consuming protein shakes/proper diet consisting of nutrient dense foods would be enough. After 4 years(2023), I reached 127lbs, an average of 2.5lbs per year of muscle mass gained. I feel fantastic, but now my goals/interests with working out has evolved from concealing my pistol more effectively, to becoming as healthy as I possibly can so I can live as long as I can to support my autistic son. This is where creatine comes in. I've just introduced creatine into my diet, at the 2nd week of December(2023) with 5g every morning. Since then, my stamina/power output/ability to add more reps or sets have increased noticeably. I do not at this time "see" any changes to my physique, but as stated, performance has. I'm kinda kicking myself mentally for introducing creatine into my life/diet so late in life(32 years old), but better late than never I suppose. I recommend most, if not all individuals take it for health/wellness purposes. Best of luck to all on their own Journey here on Earth.
@Juggernaut-fg2up lmao yes, I've been a large boy/tiny man for the majority of my life. At 127 now, and I actually look like I'm in the 10th grade. I see it as an advantage now as my health/quality of life for the long term will most likely be quite high as most of my friends I grew up with are, well, overweight or obese and already experiencing health issues/complications. Plus, I'm able to interact with/access women much younger than myself as they see me as if I am in their age group, as well as having women in my age group and older finding me desirable as most of their peers are not as fit/physically healthy. Our "perceived" weaknesses can be strengths, just as easily as our strengths can become our weaknesses. 👍
Could you elute on taurin and carnitin, please? Espacially when not eating large amounts of meat these two compounds maybe interesting since they are lacking in a plant-based diet.
I have an honest question, if anyone would happen to know the answer I’d be greatly appreciative.. Does prescription diuretics or natural diuretics effects the water retention in the muscles from creatine?
I'm a functional strength calisthenics guy. The added water weight of creatine is more of a punishment than a benefit. Women may aslo not appreciate the water weight gains.
does these research show anything related to pre study calorie consumption and during the study calorie consumption comparison in any way ? Quite biased to most research papers as they do not entirely show what they were consuming during their time on certain supplements to establish a point. What if the trained individuals were constantly eating on a deficit for a longer time and once after the study commenced they were either on a maintenance or a surplus. What if their training program sucked with not much intensity or volume and during the study it went up . End number of questions to be raised to prove these are valid studies tbh . Great video btw ❤
Creatine definitely works, but people need to realize there are tons of other factors to consider as well like your macros, workout consistency, and rest periods. Recently, I started working out consistently about 2 months ago. 2 weeks ago I implemented creatine and better eating habits. I started at 205 lbs and I’m 6’3. I’m currently 215 lbs 2 weeks in. I eat 4,200 calories a day (50% carbs, 20% protein, 30% fat) I can’t visibly see a difference but I have noticed my lifts are a lot easier. My goal is to be 235 lbs of muscle. I still do cardio, and to see that I’m gaining weight on this regiment is promising. I train 3 times a week, full body each day, and if I’m too sore I skip Wednesday to ensure I at least get 2 solid days. I also do cardio for 30 minutes each session to burn unwanted fat in zone 2 cardio. I’m interested to see when I may notice the changes myself but my girl says I look bigger already, I just don’t see it. I’m new to this, so I’ll probably post a video about it in a couple of months.
Creatine really helps _BUT_ I noticed that a few weeks after finishing the intake my endurance has dropped significantly and now I feel exhausted after each workout, and a recovery takes more time than before taking creatine. Gained about 3 kg (70 -> 73) and looks like I have no rollback in body weight. Bench press PR increased 100 -> 106 kg.
Thanks for the video, appreciate thr time and effort you put into these. Though, is there any quality reseadch on the absorption rate being affected by what solution creatine is put in e.g teas, coffees, soups, stews, food, energy drinks, juices, smoothies, shakes etc... And if creatine even have a long half life (if that's the right word) in these foods/drinks? And what other supplements may affect creatine by enhancing or not its absorption or potential being used? Also, any type of training and physical effort may use creatine but not at the same rate. We know different types of muscle fibres or levels of effort will require creatine as an energy dependent molecule to overcome the demand of stress/force/resistance, therefore would benefit the most from that?
Hey dude, I have a decent chunk of text about absorption/solutions from a great research review that I can send you. Do you have an email address I can send that too?
I’ve regularly heard that hcl doesn’t outperform mono, but you’re the 1st I’ve heard say it doesn’t outperform placebos. However, you didn’t back that statement with details. Could you give some authority to back that up? You’re one of many that cited mono as being cheaper, but from what I see on Amazon, it’s only cheaper by gram. When you look at the per dose cost, hci is only cents more, and since you take a lower dose, and if you consider that you’re supposed to take mono on your off days and deload days, I doubt it’s cheaper at all.
i dont get results from creatine. Only one time I thought I was I was having circa 20 grams a day. I have always been more powerful than I have been endurance based and I seem to get better results from beta alanine. I sometimes wonder if you get better results taking supplements that should help you in your weaker aspect. Will less powerful athletes get better results from creatine and less from beta alanine or will powerful athletes get better results supplementing for muscular endurance
Hey dude, this paper has a passage of text on this topic: jissn.biomedcentral.com/articles/10.1186/s12970-021-00412-w - the subtitle is "Is creatine harmful for children and adolescents?" - feel free to give that block of text a read :) The conclusion was as follows " In summary, based on the limited evidence, creatine supplementation appears safe and potentially beneficial for children and adolescents."
I have a 250g pack of creatine powder at home but havent opened it as im very inconsistent with turning up to the gym, how much should you really be going to the gym before supplementing it? Friends have said if you dont go you just end up bloated
Why do some people claim that u should be closer to 10g a day the heavier/more muscle mass you have if 5 is sufficient for 99% according to your studies here? Thanks
Technically, larger individuals (since they generally have more muscle mass) will require a higher dosage to maintain their overall creatine stores. Yet, 10g is probably an overkill. Greg Nuckols provides some of the math behind this on this podcast: th-cam.com/video/gdTjyQ9PSRI/w-d-xo.html&ab_channel=StrongerByScience - the discusssion happens at the 2 hour 15 minute mark :)
Do you know anything about the effect or creatine on creatinine levels, I’ve been doing 5g a day for the past 3 months or so, I get quarterly blood work and my creatinine level has jumped massively it’s now out of range, I’ve done some research and it appears this is generally ok but there’s not much info on it, all my other markers are ok, my blood work provider has advised me to stop taking it. Any ideas?
Creatinine increases after workouts, most doctors don't know this. There are other more accurate markers for kidney health, but I can't recall them now.
so many people using it report telogen effluvium (male pattern baldness/hair loss). even when people who you know personally lose some of their hair, you really dont want to use it.
Yep, there is actually some research (not super strong though) suggesting it could do this slighlty. This was one of the mechanisms noted in the graphic at 3:48
Creatine supplementation seems to give me "lower back pumps". That is, a painful pump will build up after walking or bending over many times for example. How common is this and is there any way around it?
That's interesting to hear, I did not come across any reports of something like this in the research. Does this happen independent of lifting? Either way, you may want to talk to a local professional who could evaluate you further
I have never feel or See an effect from Creatin. I Have tested even Some loading phases to See If there really an effect. I felt nobdifferent and bodyweight was the Same. Do you think IT still build muscle on me justvto an smaller amount?
@@HouseofHypertrophy but did non Responser mean that you absolut respond Zero? Can IT maybe make you a Bit bigger over time without See an direct effect?
I would consider it as a spectrum, at the very extreme end there are probably people literally seeing zero benefit. But there still maybe "non responders" that see a very small benefit
Had terrible hairloss after i tried creatin in a loading phase 20g after 3-4 days. My hand was full of hair when i was under the shower alone. Stopped aroudn two weeks later. So with own exp i can state it can cause hairloss no matter what someone tells me
I think this varies from person to person. I’ve been doing create for the last 2 weeks 10g loading and I’ve experienced some results so far. But my hair seems to be good. Are you drinking enough water? Other factors of your diet?
@@itsjustjonnoh yea for sure it varies. And 10g is more then half as i taken around 20-25 grams. Water is 1-2 L normally and died was as always. Check every time in shower, there you will see when you have more hair in your hand then normal. My hand was full with at least a dozens hairs for 2 weeks
@@rayhinto Sorry to hear that. Maybe try to add other supplements to combat it like pumpkin seed oil, zinc, and biotin. I hope everything gets better my friend.
That water drinking is over exaggerated. I've been on Creatine for over a year and I barely drink 3 glasses of water. Haven't had any issues or side effects.
3-6g daily for most adults depending on muscle mass 💪 (more like 7-10g daily if your diet is lacking in creatine-rich animal foods), and 10g or more if you are elderly (for muscle and brain health)
![เปิดคำทำนาย นอสตราดามุส - บาบา วานก้า ปี 2025 คนทั่วโลกต้องเจออะไรบ้าง? | แฉ 11 ธ.ค. 67 [2/3] |GMM25](http://i.ytimg.com/vi/xmTIKWJUMPM/mqdefault.jpg)
Hey All! Happy New Year! Here's the Alpha Progression App: alphaprogression.com/HouseofHypertrophy
Timestamps + Expansion on False Positive Idea:
0:00 Intro
0:26 Part I: What Creatine Does to the Body + Brief History
3:01 Part II: Creatine's Effects on Muscle Growth
8:08 Part III: Non-Responders vs High Responders
10:26 Part IV: Creatine's Effects on Strength
11:47 Part V: Other Useful Creatine Information
11:56 Recovery
12:17 Hair Loss?
14:22 Creatine Monohydrate vs Other Creatine Forms
14:58 Creatine Dosing (Loading, Maintenance, 3 Grams vs 5 Grams)
17:12 Creatine Timing?
19:24 Part VI: Summary
At 12:45, I mentioned the increase in DHT could be a false positive. Why did I say this?
This paper used a crossover design (the same subjects took creatine and the placebo at different times). Thus, we should expect the baseline DHT levels (at day 0) to be similar between the creatine and placebo conditions.
However, this wasn't the case. Looking at the graph (12:27), the placebo had higher DHT levels at baseline (day 0).
This difference in baseline valus (despite being the same set of subjects) could indicate the measurement of DHT was volatile, perhaps due to natural day-to-day fluctuations in DHT or poor quality measures.
Considering this, it's a possibility creatine did not actually increase DHT, rather it was a result of the measurment volatility (making the finding a false positive).
Hi i watch all your videos. But i was left with a question. In your videos on frequency of training do you know if the subjects in the studies where volume is increased are natural?
@@frtdcvxrefbecvxswbdcxrvsbcfdesthey are almost always neutral, or the studies wouldn’t apply to normal people. Certainly the studies used here were ones on natties.
Creatin' Muscles rn
😂😂😂
Nice😏👌.
Clever.
Amazing that you make these videos all by yourself. You're skilled af.
You look at all these studies and explain them in a way the layman can understand AND it's entertaining.
We appreciate you!
Thank YOU for the kind words and support, they mean a lot to me! :)
Word.
If he does the editing too he might be superhuman
Instruction unclear, Sam Sulek envies me now😢
@@Rtr.AmanJha He is the faceless muscle man from his videos.
It's scary how each time I think about a hypertrophy issues, you release a video about it :)
Haha, hope the video helps in some way! :)
Bro same !!!
Same!!
I'm a vegetarian, and here's my anecdotal evidence for what it's worth: I just finished my creatine loading phase, and I already see a very noticeable difference. I look much fuller and I have more endurance during workouts. I also just feel slightly better in general. I did not expect this at all - it's been a very pleasant surprise.
no hair loss?
@@AM-nm6ts none at all as far as I can see. 👍🏻
How many grams per day in loading phase
@@rinorhj6029 I'm pretty sure I just did about 10 g per day for a couple weeks. Maybe a little more.
@@AM-nm6tshair loss is genetic
The thumbnail looking SICK!
Haha, thank you dude! :)
I don't think there's necessarily a big mystery here. ATP isn't just used for contraction. It's also used for all of the reactions in the cell requiring energy input, including active transport. In theory at least, that would include waste metabolite removal. This would logically contribute to less damage reported.
I would speculate that a more complete picture of muscle metabolism would reveal that ATP deficiencies encountered during exercise result in as yet undetected hypertrophy inhibition as a protection mechanism. In other words, the additional ATP replenishment during exercise reduces the accumulation of one or more metabolites that muscle cells are programmed to recognize as harmful. I'm wondering if any studies have looked at this angle.
HAIR LOSS: 12:17 whenever I used creatine the top of may head increased it's shedding of hair loss.
I tried it 4 times over the years (got on creatine observed observed hair loss and got off, gave it a break, got back on, hair loss again, yes I!m genetically inclined to lose hair but it seems to increase with this stuff)
each time the same story.
Bullshit, only tried it 4 times 😂😂😂
I already got a big ass forehead so ig I’ll stay away plus apparently it causes face bloat
@@BigMoneyGs lol yeah I'm a big head too :)
I don't know about face bloat, first time I'm hearing of it and I didn't really observe that, could be because when I had tried creatine many times those years I was unfortunatelly a cigarette smoker so I would sweat a lot, so maybe I was sweating it out I don't know.
Obviously creatine has water retention so what you said is highly probable, but like I said I didn't observe/realize that.
@@johndoesha9599 4 times as in 4 packets/buckets throughout over 2 years of use.
Started and finished one bucket/tub,
went off it for a month or two, started another bucket, etc etc,, 4 times.
Now laugh at that. :)))
@@KenanTurkiye oh yeah and btw if it bothers u a lot u can try minoxidil, I’ve been using it on my forehead and have little hairs sprouting out imma look like a normal human finally
It would be interesting if you could do a video about what are the essential suplements every young men should take, not only for gaining muscle, but also to make sure you are healthy. Like omega-3, magnesium, etc.
Just use cronometer
ever heard about food?
Wow. As always ,such a great video!
really really liked the hair loss explanation!!
Thank YOU my friend 🙏
Im 45 & have used both powdered and liquid creatine and found personally for me I got the most results in short time with liquid creatine drops. Definitely worth the money IMO. 👍🏼
These videos are like turning a review paper into a TH-cam video. Great job!
Haha, thank YOU so much!
Absolutely love your channel. Thank you for all the knowledge you bring.
Thank YOU for the kind words! :)
Been using it for like 12 years now. No need to cycle off it, affordable, no side effects. Look slightly bigger, get more reps, better pump. I notice if I don’t take it. But you do need to lift hard!
I’m not sure if it’s placebo effect but I feel like my recovery is faster too. 1 day vs 2-3 off of it.
Awesome to hear, thank you for sharing! :)
I think the more regularly you train the quicker your body recovers. Armchair science here but we all know the effects on performance and next day soreness if we take a couple weeks off.
Not sure if @House of Hypertrophy ever did a video on weightlifting belts, but if they havent, I'd love to see it sometime in the future!
This is a great idea for a video!
Yall need a video to tell you that it's safer to lift weights using a" lifting belt"? Did you know that it's safer to work construction while wearing a Hard hat? Or that it's safer to Weld with a dark lens over your eyes. Don't need TH-cam videos for Commonsense.
@@Useruserusername790 it's more I just would like a deeper dive on the science behind it. I agree it's common sense, but my natural curiosity about why/how the things that keep us safe ... Keep us safe is interesting!
@@DigiMan1031 in short, weigh lifting is terrible for your body. Yeah you can do it when your young , but do you see any Old men in powerlifting competitions? I'm 100% sure people like Arnold Sswartzenager is all fucked up from the Roid usage.
Great video as always. The only thing I would add to this is that you should separate the consumption of creatine from the consumption of caffeine, as the latter inhibits the absorption of the former. I thus have my coffee before (morning) training and take my creatine with my evening meal.
Maybe video about stretching, flexibility and mobility? I think I heard that it can also lead to hypertrophy.
I will add this to the list and consider how I could go about noting this in a video in some way :)
Incredible work as always
Thank YOU so much :)
Great video! I'm curious what your thoughts are on a potential interaction effect between creatine and caffeine. I remember reading about this in an article by Stronger by Science. Do you think it's a good idea to separate consumption of these two, timing-wise? Or is it likely to have such a small effect that we may as well ignore it?
If memory serves, there are 5 studies showing performance gains fail to occur when consuming both of them. It's a little difficult to make sense of these findings, since (as far as I know) there's no established reason behind why this would be the case. Although, there is some speculation about creatine and caffeine having opposite effects on muscle relaxation time, or that combining both of them increases the likelihood of gastrointestinal discomfort.
Overall, (and I think folks like Eric Trexler believe too) more data is still needed.
For now, I would say if you really want to take both of them, seperate them out. Most consume caffeine in the earlier hours of the day, while you may consume creatine in the afternoon hours.
@@HouseofHypertrophy Great, thanks for taking the time to answer! That is indeed how I've been approaching it.
I normally take creatine in my morning coffee. Had no idea it would interfere. I thought creatine stores just increase over time and that the effect isn't short term like caffeine. @@HouseofHypertrophy
Caffeine is like a microloan and generally bad for health, brain and stomach, use it only occasionally when you feel tired or sluggish before the workout. Google Andrew Huberman for more details.
Was literally thinking about this, cheers!
Haha, awesome. Hope the video helps in some way 💪
10:05 "It's also worth considering that older adults may largely, not always though, build less muscle" - Thank you for the relativization! 🙂
😊
Ahahahah, I got a creatine ad in the middle of your video. Too good!
Also... I will give creatine a chance at some point. 😁
one method of hypertrophy for creatine you didn't go into. you mentioned that it also increases muscle endurance (e.g. in that vegetarian study, they gained a whopping 40% muscle endurance during workouts). so perhaps the reason it leads to muscle hypertrophy is exactly that: if people can work out longer, do more sets, and more reps, after taking creatine (since it increases muscle endurance), then that would indirectly build muscle, because they are doing more volume.
I see what you're saying. Though this still relates to the whole notion of increased exercise capacity, I can't rule out that this does not contribute to extra gains, but I am skeptical. In general, higher volume loads (sets x reps x load) are not always linked to more hypertrophy in the research. Plus, other supplements have the ability to increase exercise capacity, yet don't produce greater hypertrophy (like beta alanine or citrulline).
That's how roids work, faster recovery, more workouts.
@@MrOgyny that's not the only way they build muscle though obviously, because there are studies about how people on steroids don't even need to exercise to build muscle. they will build more muscle sitting in front of a tv being a couch potato than a natural will in a gym.
I got swole within 8 months of being on Creatine. I started out growing and literally ripping my work shirts, which used to fit loosely on me.
Yes more water storage in the muscle allows for greater glycogen storage so you have more energy on deck.
I tried creatine twice now. Both times i stopped because my sleep suffered a lot. Its not researched, but im convinced creatine induced insomnia is a thing some some people. I love how it makes me feel in the gym. I can lift more and feel great after workouts. But insomnia isn't worth it.
I am 100 kg, 197 cm. I tool 5 g per day when i tried it first time. I tool 3 g per day when i tried it the second time. I usually sleep 6-7 h per night. On creatine i suddenly woke up after 4 h and was wide awake, couldnt fall asleep again. It went away after about 10 days after stopping taking creatine both times.
Literally sipping on Creatine as I'm watching this video. I can vouch after a year of being on creatine...IT WORKS!!!!! Went from struggling trying to lift 225 to 7 reps of 225.
great video just followed ❤
Is it me, or does this video has an insane amount of animation, it frickin fried my brain.
My apologies, was it the colours or too frequent change up of edits?
@@HouseofHypertrophyThe Colors are amazing, and very useful, it's the frequency of edits and their speed.
I've never heard this said in any video, but my personal experience (as a 6ft1 ~180lb beginner lifter) of loading with 10 grams a day, was that I got very drunk very fast when going to the pub. I noticed this on both nights that I drank during that short time frame. Nothing else besides the creatine, was different to any other times I drank around that time. I would literally get drunk at around twice the rate I would normally. I'm 90% sure this was the creatine, because of a seemingly complete lack of other possibilities.
Pretty sure it was the creatine. You already need to drink a bunch of water w creatine, now add on alcohol to dehydrate further
What about your water intake? Creatine binds water, so you could be mildly dehydrated and that makes you drunk faster.
@@bultvidxxxix9973 Dehydration is one possible explanation. It's almost certainly not the full reason though, because I simply didn't feel overly dehydrated and my water intake was pretty high I think, it always is.
Started creatine in fall of last year, and have experienced noticeable benefits. Once after the loading phase I remember chuckling and saying "This is too easy" as I went through my regular workout routine. Since then I've increased volume and weight in all my exercises. I may respond to it more than others, but if you haven't tried it yet I can only recommend that you do.
Very interesting to hear, thank you for sharing! :)
For those wondering on brands for creatine anything that has creapure creatine . Thru out the years I’ve tried multiple sources of creatine. But creapure brand has always been the best in regards to not having to pee all the time from it or having some random stomach issue. While minor I still felt it on non creapure brands.
learned something new, Great video
Thank you, this is great to hear :)
Damn, that was amazingly unbiased
Started taking creatine last week. Couldnt come at a better time
Haha, awesome to hear. Hope this video is informative in some way!
Do you have a video on whey protein and other protein supplementation?
Thanks for the good video 👍
In the 90s, creatine seemed somehow effective??
But everyone can test if it works.. I've been testing for years myself.. and it doesn't work at all?!
The effects can vary between people, perhaps you're a non responder :)
my dht levels spiked and caused hair loss, had to have a hair transplant and stopped creatine to stop the rest of hair falling
may start taking it again
recent studies show something else here, it helps retain and build skeletal muscle, sarcoplasmic gains are from how you are eating and lifting, creatine on untrained individuals that take long breaks between lifting will gain quality myofibular muscle.
Can you make a video about powerbuilding?
I would point out that it’s not possible to self-dose placebo effect gainz. While research should study the effective difference between creatine and placebo, in the real world the effect of taking creatine is creatine+placebo. If I think it helps me lift more, then I am lifting more.
You are 100% correct!
Intelligent and Articulate. Great video and well written commentary. Good shit man.
Thank YOU for those seriously kind words! :)
A video you should consider is explosive training and reps for muscle growth or benefits for muscle growth
I will consider how I can implement that. It's possible I could talk about this in a series of videos on strength vs size, I will see :)
HoH. How to learn how to think more scientifically AND learn about gains at the same time. Amazing.
Thank YOU for those really kind words, I truly appreciate it! :)
Video idea: Bulking vs maintaining on muscle growth and fat percentage
Can you speak of bulking?
I do plan to have content on that :)
@HouseofHypertrophy still waiting for the video :) really great content btw 👏
Dammmm! That thumbnail man's shading!
Haha 💪
12:39 Has anyone tried replicating the 2009 creatine->DHT increase study though? It seems like it's not that it's failed replication, but rather than no one's tried.
I've been athletic all my life, and in 2019(before covid, 5'7, 117lbs **EDIT: body fat percentage around 7-9%**) I began working out seriously/consistently just to conceal my pistol more effectively(I've been lean all my life, Okinawan/Appalachian White descent).
I've known about creatine since my teenage years, but never actually consumed it. I thought consuming protein shakes/proper diet consisting of nutrient dense foods would be enough.
After 4 years(2023), I reached 127lbs, an average of 2.5lbs per year of muscle mass gained. I feel fantastic, but now my goals/interests with working out has evolved from concealing my pistol more effectively, to becoming as healthy as I possibly can so I can live as long as I can to support my autistic son. This is where creatine comes in.
I've just introduced creatine into my diet, at the 2nd week of December(2023) with 5g every morning. Since then, my stamina/power output/ability to add more reps or sets have increased noticeably. I do not at this time "see" any changes to my physique, but as stated, performance has.
I'm kinda kicking myself mentally for introducing creatine into my life/diet so late in life(32 years old), but better late than never I suppose.
I recommend most, if not all individuals take it for health/wellness purposes.
Best of luck to all on their own Journey here on Earth.
Very interesting to hear your story, thank you for sharing :)
Dang 117 lbs you are tiny wow
@Juggernaut-fg2up lmao yes, I've been a large boy/tiny man for the majority of my life. At 127 now, and I actually look like I'm in the 10th grade.
I see it as an advantage now as my health/quality of life for the long term will most likely be quite high as most of my friends I grew up with are, well, overweight or obese and already experiencing health issues/complications.
Plus, I'm able to interact with/access women much younger than myself as they see me as if I am in their age group, as well as having women in my age group and older finding me desirable as most of their peers are not as fit/physically healthy.
Our "perceived" weaknesses can be strengths, just as easily as our strengths can become our weaknesses. 👍
You should try hiring a bb coach, help you put on good weight. Bc it sounds like you're eating low amount of cals.
@@musashiwebb what is your macro breakdown and how many calories per day are you consuming? What is your workout rotation and frequency look like?
Could you elute on taurin and carnitin, please? Espacially when not eating large amounts of meat these two compounds maybe interesting since they are lacking in a plant-based diet.
I have an honest question, if anyone would happen to know the answer I’d be greatly appreciative.. Does prescription diuretics or natural diuretics effects the water retention in the muscles from creatine?
I'm a functional strength calisthenics guy. The added water weight of creatine is more of a punishment than a benefit.
Women may aslo not appreciate the water weight gains.
Please more videos like that also about "anti aging" supps that some bodybuilder take or supps that boost brain power.
I will consider that! :)
does these research show anything related to pre study calorie consumption and during the study calorie consumption comparison in any way ? Quite biased to most research papers as they do not entirely show what they were consuming during their time on certain supplements to establish a point. What if the trained individuals were constantly eating on a deficit for a longer time and once after the study commenced they were either on a maintenance or a surplus. What if their training program sucked with not much intensity or volume and during the study it went up . End number of questions to be raised to prove these are valid studies tbh . Great video btw ❤
Creatine definitely works, but people need to realize there are tons of other factors to consider as well like your macros, workout consistency, and rest periods.
Recently, I started working out consistently about 2 months ago. 2 weeks ago I implemented creatine and better eating habits.
I started at 205 lbs and I’m 6’3. I’m currently 215 lbs 2 weeks in. I eat 4,200 calories a day (50% carbs, 20% protein, 30% fat) I can’t visibly see a difference but I have noticed my lifts are a lot easier.
My goal is to be 235 lbs of muscle. I still do cardio, and to see that I’m gaining weight on this regiment is promising.
I train 3 times a week, full body each day, and if I’m too sore I skip Wednesday to ensure I at least get 2 solid days. I also do cardio for 30 minutes each session to burn unwanted fat in zone 2 cardio.
I’m interested to see when I may notice the changes myself but my girl says I look bigger already, I just don’t see it.
I’m new to this, so I’ll probably post a video about it in a couple of months.
can you do a video on myostatin and follistatin and how to lower and raise them naturally to increase muscle growth?
W vid good info
Thank you so much :)
We're all gonna make it brahs
💪💪💪
Happy New Year, I'm sure your to-do list is almost full but is there any future towards a video on occlusion training?
Happy New Year dude! I do indeed have occlusion training down on the to do list :)
Creatine really helps _BUT_ I noticed that a few weeks after finishing the intake my endurance has dropped significantly and now I feel exhausted after each workout, and a recovery takes more time than before taking creatine.
Gained about 3 kg (70 -> 73) and looks like I have no rollback in body weight. Bench press PR increased 100 -> 106 kg.
Have you considered that since it allowed you to work out harder you've simply found your next issue to overcome?
@@zerrodefex it's too hard to put all the details together now after 3 months.
I wish creatine monohydrate had a more clear benefit. I don't want to spend the money just to maybe get one more rep in a set
Hey! Is there any info on creatine nitrate for pumping and no2 support? Cheers
Video idea: Bloodflow restriction during sets.
Idk if its been covered already, nor do i plan to implement it, just curious.
Makes sense to take a lower dose of creatine to get levels to normal, especially if you are vegan/vegeterian.
Thanks for the video, appreciate thr time and effort you put into these.
Though, is there any quality reseadch on the absorption rate being affected by what solution creatine is put in e.g teas, coffees, soups, stews, food, energy drinks, juices, smoothies, shakes etc... And if creatine even have a long half life (if that's the right word) in these foods/drinks?
And what other supplements may affect creatine by enhancing or not its absorption or potential being used?
Also, any type of training and physical effort may use creatine but not at the same rate. We know different types of muscle fibres or levels of effort will require creatine as an energy dependent molecule to overcome the demand of stress/force/resistance, therefore would benefit the most from that?
Hey dude, I have a decent chunk of text about absorption/solutions from a great research review that I can send you. Do you have an email address I can send that too?
If you don't want to leave your email here, shoot a quick email to houseofhypertrophy@gmail.com and I can respond to that
@@HouseofHypertrophy Sent you a PM.
Thank you :)
I’ve regularly heard that hcl doesn’t outperform mono, but you’re the 1st I’ve heard say it doesn’t outperform placebos. However, you didn’t back that statement with details. Could you give some authority to back that up?
You’re one of many that cited mono as being cheaper, but from what I see on Amazon, it’s only cheaper by gram. When you look at the per dose cost, hci is only cents more, and since you take a lower dose, and if you consider that you’re supposed to take mono on your off days and deload days, I doubt it’s cheaper at all.
i dont get results from creatine. Only one time I thought I was I was having circa 20 grams a day. I have always been more powerful than I have been endurance based and I seem to get better results from beta alanine. I sometimes wonder if you get better results taking supplements that should help you in your weaker aspect. Will less powerful athletes get better results from creatine and less from beta alanine or will powerful athletes get better results supplementing for muscular endurance
great
Great video! Is there any research on the safety of it for teenagers or is it all young adults or older?
Hey dude, this paper has a passage of text on this topic: jissn.biomedcentral.com/articles/10.1186/s12970-021-00412-w - the subtitle is "Is creatine harmful for children and adolescents?" - feel free to give that block of text a read :)
The conclusion was as follows " In summary, based on the limited evidence, creatine supplementation appears safe and potentially beneficial for children and adolescents."
Vegan here taking creatine. No signs of hair loss or gastrointestinal distress.
Can you use some smaller purple and red guys with a little less striation.
Its depressing...lol
Why would I want to induce fluid buildup around my heart muscle?
Wow... I just started watching now I'm on alert for that part of the video. I've had pericarditis in the past 😢.
The thing about creatine you have to keep on taking it.
Ahhh, so exactly the same as 99% of supplements.
Same as anything else nutrition related.
Kind of concerning if it acticates mTOR while blocking FOXO given FOXO role in longevity and anti tumour. I wonder its effect on longevity
I have a 250g pack of creatine powder at home but havent opened it as im very inconsistent with turning up to the gym, how much should you really be going to the gym before supplementing it? Friends have said if you dont go you just end up bloated
just go to the gym more, creatine wont make you jacked or strong on its own
Why do some people claim that u should be closer to 10g a day the heavier/more muscle mass you have if 5 is sufficient for 99% according to your studies here? Thanks
Technically, larger individuals (since they generally have more muscle mass) will require a higher dosage to maintain their overall creatine stores. Yet, 10g is probably an overkill. Greg Nuckols provides some of the math behind this on this podcast: th-cam.com/video/gdTjyQ9PSRI/w-d-xo.html&ab_channel=StrongerByScience - the discusssion happens at the 2 hour 15 minute mark :)
I've been trying it since 1995. Does nothing for me but cause water bloat.
Same
Yeah, the effects certainly varies between people
As mentioned, studies have shown there are non-responders.
Sam sulek must be a creatine responder.
Do you know anything about the effect or creatine on creatinine levels, I’ve been doing 5g a day for the past 3 months or so, I get quarterly blood work and my creatinine level has jumped massively it’s now out of range, I’ve done some research and it appears this is generally ok but there’s not much info on it, all my other markers are ok, my blood work provider has advised me to stop taking it. Any ideas?
Creatinine increases after workouts, most doctors don't know this. There are other more accurate markers for kidney health, but I can't recall them now.
so many people using it report telogen effluvium (male pattern baldness/hair loss). even when people who you know personally lose some of their hair, you really dont want to use it.
Really? You heard that many anecdotes about it?
If you are so scared of creatine causing hair loss, you should probably become vegan since most animal products contain creatine to varying degrees.
buddy you are saying it yourself, "varying degrees". got what that means now?@@davidnordqvist5749
I just wanna be jacked, idgaf about hair loss lol.
Seems 80% of men experience hair loss there's no way to link causation to creatine at this point. No joke 80%, look it up.
Why don't you make more videos on nutrition and supplementation?
5:02 1-1.6mm? Surely the measurement is too small or are they robots?
FOR THEE ALGORITHM!!!
Thank you my friend, as always. Happy new year :)
What age is safe to start using it? 10? 12? 15? 18? 20?
i have read somewhere that creatine decrease myostatin, is that right? 😅
That doesn't sound right.
Yep, there is actually some research (not super strong though) suggesting it could do this slighlty. This was one of the mechanisms noted in the graphic at 3:48
Creatine supplementation seems to give me "lower back pumps". That is, a painful pump will build up after walking or bending over many times for example. How common is this and is there any way around it?
That's interesting to hear, I did not come across any reports of something like this in the research. Does this happen independent of lifting?
Either way, you may want to talk to a local professional who could evaluate you further
Sounds more like you're doing something wrong during your deadlifts.
banger
Thank you dude!
I never heard the word Thus This many times 😆 every video has 20 Thus’s in it
I have never feel or See an effect from Creatin. I Have tested even Some loading phases to See If there really an effect. I felt nobdifferent and bodyweight was the Same. Do you think IT still build muscle on me justvto an smaller amount?
It's very possible you're a non-responder
@@HouseofHypertrophy but did non Responser mean that you absolut respond Zero? Can IT maybe make you a Bit bigger over time without See an direct effect?
I would consider it as a spectrum, at the very extreme end there are probably people literally seeing zero benefit. But there still maybe "non responders" that see a very small benefit
Had terrible hairloss after i tried creatin in a loading phase 20g after 3-4 days. My hand was full of hair when i was under the shower alone. Stopped aroudn two weeks later. So with own exp i can state it can cause hairloss no matter what someone tells me
I think this varies from person to person. I’ve been doing create for the last 2 weeks 10g loading and I’ve experienced some results so far. But my hair seems to be good. Are you drinking enough water? Other factors of your diet?
@@itsjustjonnoh yea for sure it varies. And 10g is more then half as i taken around 20-25 grams. Water is 1-2 L normally and died was as always. Check every time in shower, there you will see when you have more hair in your hand then normal. My hand was full with at least a dozens hairs for 2 weeks
@@rayhinto Sorry to hear that. Maybe try to add other supplements to combat it like pumpkin seed oil, zinc, and biotin. I hope everything gets better my friend.
@@rayhintoYou realise normal hair shedding is 50-100 hairs every day
@@SMFizzy that my hand is full with hair was clearly not normal. Maybe one or two, but not entire hand covered
Shout out to Greg my man
All these dudes going bald using Creatine as the scapegoat, dude you're going bald, just deal with it 😆
What about water drinking with creatine? Haven't heard you mention this
That water drinking is over exaggerated. I've been on Creatine for over a year and I barely drink 3 glasses of water. Haven't had any issues or side effects.
Water is good for you and you probably could use some more anyway.
What about the dht increase by 50% in men and dht is up to 5 times more anabolic than testrone especially in upperbody ?
Testosterone is much more anabolic than DHT. DHT is highly androgenic but a weak anabolic hormone.
what about creatine + GAA?
how much creatine per kg we should take if we train everyday except sundays?
The same amount, every day. If you want to remain saturated you don't take it only on workout days.
Is creatine monohydrate worth the cost to supplement for many people? Yes. Is it necessary or extremely potent? No.
3-6g daily for most adults depending on muscle mass 💪 (more like 7-10g daily if your diet is lacking in creatine-rich animal foods), and 10g or more if you are elderly (for muscle and brain health)
The answer is, MAXIMUM EFFECTIVE QUALITIES
What about 1 vs multiple doses a day? I find it highly inconvenient to take it 3 to 5 times a day
What? One dose a day is the standard, who told you to take it multiple times a day?
Funny. I have anecdotally much fewer hair in my comb since I take creatine and am going lifting again
I wish there was a more in depth study on the effects of creatine and caffeine together.
I assume as time goes by, we'll have deeper explorations into this :)
Don’t forget that creatine over-dosing will cause explosive gastrointestinal results. Otherwise it’s great!