The biggest thing I noticed with creatine was a quite dramatic strength increase. I haven't used it for like 6 years, but when I did use it, it helped me break through a lot of strength plateaus.
@@hamhocksidk I stated basically a year after lifting. The biggest thing is making sure your tendons and everything are strong enough so when you add the extra weight you don’t get hurt
I had the same abnormal strength increase. Was barely doing 8 pullups with the weeks of no progress. Within three weeks of creatine loading I went from hard 8-10 pullups to easy 18 pullups lol... So much so that I tore a muscle in my shoulder from so much stress in such a short period of time
@@FocusedLucas Alright I'm not sure if you were replying to me but it says ''pigmie replied'' but, good to know because I just recently started taking it and I love to abuse caffeine and I wasn't sure if that ruins the effects of creatine :)
I started taking because I'm a 53 year old carpenter and my work harness and tools were killing me.i was waking up tired and super sore.i started in November,taking 10grams with water.i didn't know til this video I was supposed to load up,then decrease,so I'm still taking 10 grams with water pre-work out.i can honestly say I have had no side effects.i feel freaking great.i wake up tired still because I'm working six days a week,ten to twelve hours a day but the soreness is gone my harness and bags feel lighter then ever.. I haven't felt this good since my 20s.i have had several injuries in my career and none of them are bothering me anymore,not even my ankle break and shattered heel.i can actually run again.been using for four months now
@9:15 - pigmie, your body isn't retaining water long enough to utilize it. Increase sodium intake to offset the time fluids are passing through your body unused. Caffeine dehydrates you, you need to offset this with proper amounts of sodium so the water remains in your body long enough for your body to respond to this with the fluids in your body still being in an accessable state and not processing it's way out of your body already. Sweat also plays a big factor in loss of sodium in the body. The more you sweat - looks like every day excessively, for you - the need for increased sodium intake is needed.
"Caffeine dehydrates you" That's an urban story, unless you eat a large amount of some dehydrated form of caffeine. Most people get their caffeine in liquid form (coffee, tea, energy drinks,...). It is true that those drinks will *hydrate* you less than for example a glass of water, but they will never *dehydrate* you. Certainly not if you drink other beverages throughout the day besides the coffee. You can easily drink a liter of coffee per day without any noticeable effect on your body water-level (out of the 2.5 liters of fluid you drink daily).
Hello, this might be late but if i may ask. Does this sodium mean any thing salty? Sodium IS salt right? im 29 and I need this kind of verification. I know that making Salty foods and DOusing it in SUGAR "ANYTHING SWEET" does NOT remove the sodium content, correct? But yeah my question, in the video's case, he drinks a lot of liquid but feels dehydrated. Will eating Salty FOod balance it out????
It is a must-go when you turn 35. It helps a lot with regen, especially since your workout sessions gonna be more ''volume'' focused not on your max heavy loads
I'm just turning 37 in a week, and have just started my fitness journey this last April. Not even a full year. I've seen lots of progress on my own. Lost 70lbs of fat, gained 15lb of muscle. Went from 300lb in Jan of '22 to 245 in Dec of '22. I'm working a lot of max heavy loads in. Benching 175 and growing. I have never been in shape or in the gym in my entire life. Would you say Creatine would be beneficial to someone in my position?
@@TheHyperSloth unsolicited reply, but imo there are essentially no reasons why not. Will no doubt increase your overall performance and recovery, which of course would increase calories burned with such intense training as well as muscle gains.
@@TheHyperSloth hell yhea...but I recommend you order creapure creatine from Germany, it has no fillers or heavy metals as the American brands more likely have
@@beetlejuice4693 that statement is about as dumb as his comment. Creatine doesnt " regen" you 😂. You boys will take anything to think it regens your fraile ass. And likely 245lb of obesity and sedentary lifestyle is the cause of a low bench. Not his test numbers. Fuck all you people are slow. Who says you need test to someone on the internet after a single statement.
would have been interesting to see 14 more days directly after the first 14, where you where on normal doses. I think the constipation is from the loading.
I started creatine about 2 weeks ago (no loading phase, just started at 5 grams a day due to a sensitive stomach) and unless it's some kind of placebo effect I can definitely tell a difference in my strength and endurance. Wish I had started it sooner. Like a decade ago.
@@TroubleisHere The research doesn't support either of those claims, and supposedly creatine has a HUGE amount of research done on it. That said, It seems to be working well for me. My pumps in particular are really good, and literally won't go away for a full day after working out.
In the four weeks since I started creatine I've only recently noticed real improvements in muscle definition. It's been a sort of delayed reaction, though things might have been going on behind the scenes I wasn't aware of. I was thinking for a while that maybe I was just one of those people it doesn't work for, but suddenly the improvements became apparent. My weights sessions are still tough but can go on longer and with more reps, and my body has a more solid, muscular feel about it, especially my upper body.
I appreciate the amount of actual, solid research you put into this. You never know who to trust, so showing and citing the research you did is very reassuring, and also very useful to learn more
Thank you! Finally someone made a video about creatine and not only showing the positive effects. Don’t understand me wrong, it‘s a very good supplement, but it just does not fit my style of working out, prioritizing calisthenic movements. So after months of taking creatine I stopped for the exakt same reasons as you showed… Much love ❤
@@R1D1CK69 no, I took 5g creatine a day for months and had very similiar side effects like the side effects shown in this video. So I stopped taking creatine and felt better. Hope this clears things up for you👍🏼
I think the added water weight may be beneficial in the long run, with a similar effect to wearing a weighted vest to increase the intensity of an exercise to progressively overload. As for the constipation, I'd bet that was because of the loading dose and if you took 5g daily it would likely go away, but everyone's body is different.
Nahh it does nothing for muscle mass, I stopped creatine and my hair started getting thicker, gained more real muscle and strength while losing water weight
Before I started taking creatine, I was 5'8" around 140-150 lb in the middle of clean bulking. Prior to taking it, my squat was stuck around ~240 lb for working sets of ~5 for a good couple months at least. After creatine, my squat went up 5lb every week for the next two months to around 280. I'm probably gained 5 or so lb over that time. So it definitely worked for me but I didn't continue to gain strength in the same linear fashion after those next couple months. I do also feel more pumped all the time even when I don't have an actual pump. I'm also vegan so I don't get the small amounts that are naturally found in meat
Some peoples bodies already produce the max amount of creatine, so taking a creatine supplement won't increase their creatine levels. This guy is a perfect example of that.
Did your strength currently follow that initial big strength boost or has it somewhat gone back to evolving at a same pace before you started creatine?
Bro, your channel is so dope. I’ve binged so many of your videos over the last couple days. Thank you for taking the time to document all this, to do the research, and to put it out into the world. You are condensing and synthesizing so much knowledge here. Thank you! 🙏
You looked uo what creatine does and it says quick bursts or energy. Lol It does nothing. It's in your head and you just repeating what you read. Get a life.
Perfect timing. I just started using creatine for the first time about two weeks ago and I happened to do the same dosage. I didn't have the same side effects as you, but I definitely did notice the boost in my ability to run (essentially went from 8km to 11km and then 14km). I've only been working out for 1 month and 3 weeks now; I ran inconsistently during this period due to an ITL injury during the 8km run. Beyond running, I lift weights and I feel like my stamina has increased there too
Creatine will hydrate your muscles which allows better endurance, plus you will use more creatine before going all out on glucose / fat so you will have some percentage of increased endurance aswell from that
@@yomama0015 whey protein is a protein supplement for those that can't or won't get the extra protein from their diet elsewhere creatine is entirely different, if money's no issue then get some, otherwise it's not a big deal to train without it
Constipation happens because you don't drink enough water (and because you only used it for 2 weeks, so the body could not adapt). The amount of water you used to drink before creatine was probably already lower than it should've been, so adding creatine only made it worse. Even if you stopped taking creatine, consider drinking at least 500ml to 1l of water over what you usually do. It can be tea, it can be coffee...just get some more liquids in. I'm on creatine for the past 8 months and I don't experience constipation. I always drink about 2.5l of water at 78 kg. And yes, it helps with concentration and fatigue (that's why I take it, I'm not trying to bulk up). And no, it doesn't matter what you are taking it with or when you take it, as long as it gets into your body. Some people dissolve it in grape juice, and some drink it with tea. I just put the powder in my mouth and chug a glass of water. There is no reason to pump 10 or 20 grams/day if you are planning to use it for a longer period. In 30 days you will be saturated anyway, so why get there faster with side effects when you can get there easy a little bit later? Just get 5g/day every day and it will be great. BTW, I'm an endocrinologist, not some random guy giving advice on creatine from personal experience alone. P.S.: On your ninth rep during the bench press, your right shoulder was already compromised by the looks of it, so I have no idea why you attempted the 10th. You were lucky not to get an injury on that one.
Excellent video man! I'm taking creatine again after maybe six years. I'm loading it for the first time ever, 10 g a day, and immediately noticing an energy boost, and a very positive mindset. There's a lot of info online about the mental benefits of creatine and that's definitely what I'm personally noticing on day 2 of my own creatine loading experience.
Talk about full circle! I use to watch this guys breakdancing videos when i was like 14🤣, i cant believe he's still going hella strong. Peace and love Pigmie✌
I did a week-long loading phase of 20g a day but I drank 2.6 gallons daily and I didn't have any side effects besides the benefits creatine provides. slight increase in the visible muscle just from the water retention, and a small strength increase also from the water retention. The idea behind creatine is that the 1-2 more reps you can rep out will add up in the long run in theory providing more muscle gainz.
@@franzhulk2947 Body building cares too much about the volume of the muscle and hypertrophy, while callisthenics cares more about strength and coordination
@@franzhulk2947 The difference is in, your body is getting bigger and heavier on creatine. That's going to affect calisthenics in ways that just pumping iron won't. The weight of what you're lifting in bodybuilding or powerlifting is an independent variable. You can continue to use the same weight, whereas, as seen in this video, you're going to be working with more weight if you do calisthenics and hop on creatine. I would imagine you would get stronger and adjust to that weight though.
th-cam.com/video/AsxE0mo3n7k/w-d-xo.html 1:29:00 The TLDR is creatine is not ideal for peaking in calisthenics (being at competitive stage). However by foregoing your ego, it is a highly effective tool during accumulation/basic strength phases as creatine has been shown to have a small but statistically significant effect on work capacity, which in the long term results in more hypertrophy which can then be transferred to skills and weighted calisthenics more effectively (after an intended cut and ween off creatine)
It’s cool you did such a in depth review. I have taken creatine for 3 weeks now and found I have nothing but benefits from it. All strength increased overall, my bench went from barely putting 135 up to repping 170
I only have been taking it for 3 days and during my workout today I felt a better pump than I ever have plus I gained 3 lbs, probably water weight but it’s amazing
I have been taking creatine for the last 10 days and i can feel the good effect it has done to me, i lift heavier even in the very first few days, recovery between each set is a lot faster and i have increased muscles size, and generally i am feeling better
Same! I started going to the gym along with creatine 2 weeks ago and I’m getting stronger every gym session. Started out with 20 pound dumbbells and now I’m already comfortable using 35’s lol. I’m in my loading week though because I started out with regular 5g doses in week 1 😅
I took the creatine back in 1999. I was 25 at the time. Im an ectomorph and I pushed the heavy weights and low reps. My natural weight was around 150, but with the creatine and working out hard I gained like mad, up to 185 which is huge for me. People were blown away. However I found that I was more moody then not and wasn't handling stress as well. Then after learning about the potential damage it can due to the kidneys I felt I had to stop and I did. In my mind I'd like to try it again but then I remind myself own I felt on it and I better not. Not for everyone I feel. I dont know if it's great for inflammation as well.
@Dawid FootbalI don't think so! I was eating like crazy and lifting heavy sets to fail or spotted. I had taking more than my share of creatine. Plus protein shakes, I ballooned out dude. In my experience It can make you moody if your exhausting yourself at the same time dehydrating at times not drinking enough water. Plus working full time labour.
How much were you taking? I feel like back in the day we all took more. I took a ton and got stomach aches. You don't need to take much, just 3-5 grams. And increased water intake helps a ton.
I know you’ve done challenges, like this one, that could inadvertently increase your vert. However I think it would be cool to see you attempt to increase your vert with a vertical focused program/workouts of some sort.
You explained very well and it was very funny see your progress with the creatine, I have 3 months consuming it and to me personally it really does a difference when you're training. More videos like this please.
The thing I remember most from using creatine is the unbelievable pump I’d get every single time. It was almost uncomfortable in the arms and I definitely felt too big for most doorways in the hour or two after the work out ended.
I had always understood it as almost backwards to his creatine mechanism. I had learned that the creatine was an easy to buffer the ATP to be able to push out the last couple reps.
It's bro science. Anyone who knows highschool chemistry knows that atp cannot be created without either an aerobic or anerobic process. A meaning with an meaning without and robic meaning oxygen, with or without oxygen. So the chart that said you had produced atp before either of these processes is preposterous
Creatine helps by increasing the amount of ATP you are able to create after the first short period when your stored ATP is used up. Creatine helps store the P in ATP as creatinephosphate so your muscles have more phosphate readily availble under both the aerobic and anerobic process
you will feel heavier the first few weeks until the weight gain evens out. but once you get used to the weight, the extra ceiling to your strength and endurance will make your gains better in the long run. also worth noting about that hairloss study: the athletes were taking a LOT more than 5g (the recommended dosage)
creatine = size and strength. Creatine is the energy source for under 10 seconds. So those 3 to 5 rep sets; with weights, you will probably see the results better regarding performance. Calisthenics body weight matters and creatine makes you heavier so not surprising not great results. Finally, that extra rep or 2 caused by creatine may add up over time due to increased volume of training.
...anyone else notice coffee making the dinky shrinky? Temporarily, of course... I've noticed a direct correlation, and I'm wondering if it's just me, or has anyone else noticed such a phenomena... uncomfortable to the point where I avoid it. I have not tested if caffeine would illicit the same response or not... If so, I wonder what the mechanism is...
@@thetruthserum2816 Yep, caffeine and other stimulants are vasoconstrictors. Since it has weak enough action as such, when you're driving blood into your muscles lifting weights you shouldn't really notice it. Places where you don't need as much blood flow at the moment is where you will, especially tissues that are affected a lot by vasoconstriction or vasodilation in the specific area. If you don't like that specific effect from caffeine, don't try DMAA 😂
I am 61. Have been about 6 months on creatine. I train, but not like an athlete. Maybe 1-2/week. I take about 10g a day. I have noticed an ability to recover faster from muscle strain. My trainer was the first to notice an increase in strength and toning of my leg muscles. I am also less anxious (but this could be because I am also taking electrolytes) and the increase in mental clarity.
I’m currently at 1 full month on creatine…did a 5-day loading first, then 5g/day. I don’t notice anything different that I can’t also explain by my workouts alone. Yeah, I’m in better shape, more muscular…but I’ve been lifting steadily 3x/week so I think I would be the same anyway. To me, the “1-2 more reps” thing is more MENTAL STRENGTH that comes with increased lifting…willing to accept the pain. So, maybe it works, maybe not…for me…hard to tell. Soreness and recovery seem the same. I pee more, but then again, I drink more water. I’ll continue the regimen, though, for at least another month….no downside I can think of.
According to the literature, at 5g per day it would take about 3 weeks to a month to load, not 5 days. The recommendation is 0.3g of creatine per kg of bodyweight each day (divided in about 4 doses) for 5 to 7 days. If one weighs 180lbs that's about 24g of creatine per day (or 6g taken 4 times per day). After that, it's 0.03g per kg of bodyweight or say 2.4g per day for a 180lb person for maintenance. Regardless, with what you did you should definitely now be fully loaded.
@@sajidfense1881 ,…Again, hard to say. People say they have more energy to “add another 1-2 reps in a set”, but my routines are not that precise where I can tell. I can attribute THAT to taking the pain MENTALLY to fatigue and adding reps. I don’t feel any different, lifting is hard work…it’s NOT like I bust out a whole 2 sets more and feel energized, LOL. As far as higher weight max lifts, isn’t that what happens anyway with a good program? No huge bodyweight gains or unaccounted-for growth that’s beyond what I’d say to be normal weight training gains. I’m NOT going to go off creatine and “see what happens for a month”…I’m not starting over. I’m just going to continue on.
So I'm not sure if this will help with the constipation but I usually take my creatine with yogurt. It helps make your stool softer. At least for me anyway. I hope that helps.
@@MarshFogBand he isnt saying he shit smoothies, he's saying he avoided constipation by downing creatine with yogurt, which i can vouch for since i also noticed i'd have less stomach ache and constipation when taking creatine with yogurt as opposed to water. If he'd said that he shat straight diarrhea id also suggest to take more fiber but that's not his case
After loading phase of not even a week with 20 grams per day i got heavy hairloss when i was under the shower. Whole hand was full everytime i went over the head. Took about 2-3 weeks till it stopped. Be aware the DHT will increase with creatine
Didn't take creatine for a decade, and then started with only 1g per day and it already made a difference for me, after 2 years I increased to 3g, and it made a difference again.
The constipation comes from 10g per day or more. Take 3g per day (as suggested on most products now) and you won't get much, if any, digestive impacts. You won't lack anything either as you will still reach fully 'loaded' state, as you say.
@@DARTHDANSAN highly recommend it i started 7 days ago as well and like i can do much heavier weight and push out every rep, it’s very hard to describe but lemme tell ya it’s worth it especially for how cheap it is!
@@mattpenner2071 if you're serious about training your body and eating good food, supplementing with creatine is worth it just make sure to hydrate properly.
I've been taking creatine for the last six months and I have lost 30lbs of fat while building around 10lbs of muscle and having crazy sick veins so it was definitely worth it for me so far
One time when I was extra lean as a sophomore in highschool eating super healthy , I gained 14lbs on creatine (loading phase) and then it went down 2-4 lbs (within a week) I forget , but my weight increase was 10lbs and my friends and I couldn’t believe it
I’ve taken creatine for 3 years straight but ended up stopping because I found out it raises my blood pressure my 25 points! Tested this on and off multiple times and it’s definitely the creatine. Also on blood tests, my creatinine dropped back down near normal after quitting for 6 months. It’s been a year now since off.
You need more electrolytes; salt is a very soluble solvent and is a primary electrolyte. So, you should probably eat more salt. Creatine monohydrate does allow for more water-muscle saturation but it is not entirely what you're looking for. Hope this helps!
I used to have shoulder issues which prevented me from working out efficiently but after loading up on creatine suddenly it was gone, now I am a huge fan !
I started my creatien loading phase this week doing 20g a day 10 in the morning and 10 before my workout I haven’t really noticed a increase in body weight but I have noticed a increase in size and performance. Also the pump at the gym after workouts is insane I started at 185 I’m 187 so 2 lb in a couple days isn’t bad imo
@@nakulgupta7475 10g for a week would be sufficient enough I’ve just been doing a crazy load with creatien to help saturate the muscles as well as taking c4 pre workout which contains more creatien in it as well. In one week I’ve already put on some mass
@@bozzfranktv8577 It doesnt matter when you take it, you just have to be consistent. If you wanna take it first thing in the morning then workout 15 hours later thats completely fine.
Be aware that more water in the muscles means increased likelihood of muscle tear as there's more space between the muscle fibers. This may have been why you felt your pectoral muscle close to tearing.
When I took creatine I definitely got stronger by a good amount, my big lifts got a 15-20 % increase in weight pretty quickly. But that's the only thing I liked about the supplement, the downsides were that my whole body including my face looked bloated instead of sharp, I sometimes had stomach pain, my skin got dry like sandpaper which resulted in more pimples and obviously I gained 2 kg of water weight.And also I felt like losing some haur volume during that time, my genes are not prone to hair loss so I was confused when my haur was looking abit thinner. Maybe I was wrong but some people have the same experience with creatine and hair loss, luckily I still have a full head of hair because I don't use creatine anymore and like I said nobody in my family is bald.
@@ISuPeRTNTI that could be a factor, but I noticed after I stopped using creatine the bloat in my face went down. I used it for years without stopping though. Probably not the smartest thing lol
Maybe the more immediate effect was the bigger muscles retaining the water and adding the weight, but I think eventually the muscle strength would have gotten better had you continued an additional few more weeks. I know personally any new exercise adjustments I make can take a good month or so before I’m optimally performing it. I’ve heard people saying they noticed the improved reps around the six week mark.
I just started taking creatine for the first time and just finished my first week with it and I only took 3 mg of it with pre workout and with a whey protein shake in the mornings and on the 3rd day I was working on arms and felt stronger and more comfortable doing weight. My arms felt like they were gonna pop once I was done but overall so far I definitely feel better than before and I hadn’t felt any constipation.
Yea I’m still taking creatine and so far my only con was that I start to feel a slight discomfort on my stomach but went away after a couple of days thinking of trying to do 5 mg
The stomach issues (like constipation) go away after that loading phase, in my experience. After the initial loading, just maintaining a 3-5g daily dose retains the positive effects of creatine without the negative bit of gut problems.
oddly enough it made my bowel movements smoother, kinda of surprised you guys are having constipation. Maybe its because you aren't drinking enough water.
I've used approx 7-8 grams creatine daily for more than 4 months. Here's my personal experience. My body was always pumped as creatine helps to store water in your muscle. so the increace in weight after use of creatine is just water. implicitly body pumped after workout remains pumped whole day.
The only thing I worry about with creatine is the possible stomach and kidney problems and the possible contribution to hair loss but everything else seems positive about creatine
Herbal tea + creatine is a option, I use this as a option to bypass the stomach issues. In my case with both my workouts as well as my physically demanding job, I’m most likely putting in a good twelve hours of hardwork
it might be just you bossman but honestly i have been feeling so much stronger with creatine to the point where i hit a PR on everything 350KG incline leg press 3 clean reps. maybe try for 6 weeks.
Can I ask if you were also drinking coffee, or any other caffeine source, with the creatine? This guy said he was still drinking coffee, and some say that will negate the creatine benefits.
@@AJM547 I take my creatine with my pre workout which has lots of caffeine and i still very much noticed the effects of creatine. As long as you are drinking lots of water throughout the whole day you will be good. (Do not take creatine with your pre workout. its just easy for me to do that but its best to have on its own after your workout)
On creatine, which I took with a sugary drink to produce the insulin spike, I got bloating and was worried about DHT increases. Saw very little difference in strength.
I love seeing you put it in water and other drinks. When I first started taking creatine about 4 months ago I would mix it and take my time drinking it. Now, I just dry-scoop it with a spoon. I miss how careful I used to be with it.
I took creatine for a year..teaspoon full before workout, same after workout. No protein shakes, no roids, just creatine monohydrate. I put 6 stone on in a year! It works but you have to take it daily. Even on rest days. That's my two cents.
Yesterday at the gym was the 1st time for me to be actually able to train shoulders with the 50pounds (22,5 kg) with no assist, I did 8 - 12 for 4 sets, I been doing creatine for a week now, but mixing it with whey, I have to say, it feels good!
@@onionforpresident6545 sure thing! It’s all about progressive overload, begin with whatever weight you feel comfortable with and do warm-up sets with it, then add to it even if it’s just 5 reps it doesn’t matter, just be consistent and dont give up, your body will follow
Here’s a take on this If you trained as usual for 14 days but eating a lot of fat food gaining the same amount of weight, you’d feel heavy, because you probably gain weight faster than muscle keeps up, meaning the strength to weight ratio is off, if you’d give this experiment for example 30 days or more, I personally think it’s a more fair comparison on with or without creatine!
I'm 37, last time took creatine, I was 16. Weightlifting competitions etc. I noticed nothing. Then again, I was a kid. Probably would have noticed it more so in my twenties.
Same here. I've tried it several times since it was first introduced to the market before micronized (back when it was like drinking a cup of sand water). The only thing I ever got was bloat.
Pro tip, using a 1/2 gal - 1 gal flask daily. Put your total daily creatine dose in that (i also put electrolytes in mine). Ensures steady doses throughout the day.
You're wrong. Your body relies on Aerobic respiration before Anerobic fermentation. Aerobic refer's to ATP synthesis using the ETC(Oxygen), while Anerobic fermentation takes place when you can no longer supply your muscle cells with enough Oxygen, creating lactic acid. The lactic acid is the "burn" at the last reps of a set. Good information in this video but i wanted to make this clear, im 3rd year into biochemistery :)
In intense exercises (short bursts), your body uses up your ATP supply very quickly in a few seconds to minutes of contraction. This is while Creatine can be used to regenerate ATP after it has been used up. If the exercise goes on longer, the body resorts to anaerobic fermentation to regenerate NADH, which is used to generate small amounts of ATP by Glycolysis. He is not exact, but the order of the process are a bit different from what you mentioned. Anaerobic metabolism comes before aerobic respiration during terms of muscle contraction. He is essentially right.
@@CybertroninfiniteOfficial Phosphocreatine is the king of ATP synthesis yes. I'm not trying to be Ignorant but im third year into biochemistry and all I've been taught is that when there's no oxygen to supply the ETC during aerobic respiration is the only time your cells rely on turning pyruvate into lactate to regenerate NAD+ (not NADH btw); Because why would your cell resort to a much less efficient source of ATP before a much better one? Glycolysis grants a net of 2 ATP while the ETC can theoretically yield 38. I don't know if muscle-mitochondria work any different and i woudn't think so, but maybe you know more than me. Please tell me.
@@geenthegreen I will say Beta-oxidation is more efficient than all of these. But apparently, it's agreed upon that Aerobic catabolism of glucose yields 30 atp. Creatine is just a supplement to after atp has been used up. I likely know as much as you about this since I'm a 4th year biology student, so we're no better 😂
Love this channel! Could you do similar with Glutamine and L-Arginine? I 100% feel a difference with these but as I started them both together, I don't know which might be making a difference!
The proper way to start creatine is to load you body in the first 14 days by taking 10-20 grams a day and then after that just taking 3-5 daily to keep your muscles loaded with creatine. It’s not supposed to be felt the instant you take it.
The reason you will have more muscle fiber tearing on creatine is because the water load in muscles now causes lateral forces on the muscle fibers as you use them so it is completely possible that you drop down in a store to reach the bottom shelf and you tear a few quad fibers on the way down after which they will heal just like normal muscle injury, which is what we want. For me creatine is the difference between a daily 1 hour workout, or a daily 3 hour workout, I just don't get tired, ever. I think it would have been better to check how many sets you can do without fatigueing. The whole point of creatine is that it allows for more mechanical hypertrophy instead of the non functioning and totally bogus fatigue hypertrophy which is the limit most people work up against. Edit: Not getting tired also means most people without a strict schedule and gym wisdom will likely increase their volume unreasonably and get injured.
You should try again taking it with grape juice, I guess the sugar is supposed to help it work better You probably just miss grooved on the bench putting more weight on one side, I've done that and felt some worrisome twinges I'm going to get some creatine and do a loading dose. I haven't used any in quite some time and see if I get anything out of it. I thought I got weaker on bench because I'm trying to lose fat, and haven't taken creatine in while. Tried last week and did about the same strength
I started creatine on new years day. After 2 and a half months at 5 grams per day and I definitely noticed a jump in performance both physically and mentally. My lufts got heavier and my bodyweight went from 182 lbs on new years day to 195 lbs after 2 and a half months. I stopped for awhile and then restarted. Barring any minor side effects Its been very beneficial for me
could you do suction cups therapy ?i saw the most crazy differences in unbalanced muscle groups , teared and damaged muscles , and overall better connection with all the muscle groups i had sucked in from the cups
Ohhh okay so I just watched your milk video and was thinking you look really amazing, different somehow?! Now I see your full body calisthenics! and it's clicking you're an actual athlete!! 🤣
About when you take creatine. Studies show that taking it right after a workout is slighlty better for the body to take it in. Before doesn't do anything because it doesn't give an immediate boost. But all in all consistency is key so it's best taken at a point in the day when you know you always take it.
2:14 Really? I know it's been 10 months, but surely if you'd gone heavier, you could've still done 9 reps at least? Maybe it was just that you were deconditioned to higher reps? This would put your squat max at like 238, 108 kg. Same as your bench. And in practice likely a little below that. Bro, what? I've benched 236 and I started lifting in 2020. You should stop the leanness stuff and just get REALLY STRONG, REALLY BIG, go REALLY HARD, get those 16"+ arms, the really big chest, the back, the legs, the ASS, everything, and then you can cut down again to being a much bigger and stronger guy than before. And I'd recommend a low surplus bulk afterwards to regain the lost muscle from the cut, even if you wanna maintain afterwards.
The biggest thing I noticed with creatine was a quite dramatic strength increase. I haven't used it for like 6 years, but when I did use it, it helped me break through a lot of strength plateaus.
Fr? I’ve been lifting consistently for about 5 months, would you recommend I start now or later?
@@hamhocksidk I stated basically a year after lifting. The biggest thing is making sure your tendons and everything are strong enough so when you add the extra weight you don’t get hurt
@@hamhocksI started mine about year after I still noticed gains
I had the same abnormal strength increase. Was barely doing 8 pullups with the weeks of no progress. Within three weeks of creatine loading I went from hard 8-10 pullups to easy 18 pullups lol... So much so that I tore a muscle in my shoulder from so much stress in such a short period of time
@@hamhocks NOW!
Good work on the vid. Don’t stress over the caffeine and take it whenever u want.
I thought you said that caffiene messes with the creatine
Yo thanks for watching man! And yea looking back, I feel like caffeine creatine mix shouldn’t make much of a difference if any in the long run
Damn even Greg chevked this out!😱 sweet
@@FocusedLucas Alright I'm not sure if you were replying to me but it says ''pigmie replied'' but, good to know because I just recently started taking it and I love to abuse caffeine and I wasn't sure if that ruins the effects of creatine :)
@@isaiahgarza847 youtube comments say that someone "replied to you" but in actuality it just says that when you are involved in some conversations
I started taking because I'm a 53 year old carpenter and my work harness and tools were killing me.i was waking up tired and super sore.i started in November,taking 10grams with water.i didn't know til this video I was supposed to load up,then decrease,so I'm still taking 10 grams with water pre-work out.i can honestly say I have had no side effects.i feel freaking great.i wake up tired still because I'm working six days a week,ten to twelve hours a day but the soreness is gone my harness and bags feel lighter then ever..
I haven't felt this good since my 20s.i have had several injuries in my career and none of them are bothering me anymore,not even my ankle break and shattered heel.i can actually run again.been using for four months now
you can go down to 4-5 grams, save yourself some money. Once the muscle is loaded you dont need that much to maintain
bro is the goal, the dedication.
R r 3rd
Are you an I/W
@9:15 - pigmie, your body isn't retaining water long enough to utilize it. Increase sodium intake to offset the time fluids are passing through your body unused. Caffeine dehydrates you, you need to offset this with proper amounts of sodium so the water remains in your body long enough for your body to respond to this with the fluids in your body still being in an accessable state and not processing it's way out of your body already. Sweat also plays a big factor in loss of sodium in the body. The more you sweat - looks like every day excessively, for you - the need for increased sodium intake is needed.
"Caffeine dehydrates you"
That's an urban story, unless you eat a large amount of some dehydrated form of caffeine.
Most people get their caffeine in liquid form (coffee, tea, energy drinks,...). It is true that those drinks will *hydrate* you less than for example a glass of water, but they will never *dehydrate* you. Certainly not if you drink other beverages throughout the day besides the coffee. You can easily drink a liter of coffee per day without any noticeable effect on your body water-level (out of the 2.5 liters of fluid you drink daily).
Hello, this might be late but if i may ask. Does this sodium mean any thing salty? Sodium IS salt right? im 29 and I need this kind of verification. I know that making Salty foods and DOusing it in SUGAR "ANYTHING SWEET" does NOT remove the sodium content, correct?
But yeah my question, in the video's case, he drinks a lot of liquid but feels dehydrated. Will eating Salty FOod balance it out????
U dont know what you’re blabbering about. Delete the comment
It is a must-go when you turn 35. It helps a lot with regen, especially since your workout sessions gonna be more ''volume'' focused not on your max heavy loads
I'm just turning 37 in a week, and have just started my fitness journey this last April. Not even a full year. I've seen lots of progress on my own. Lost 70lbs of fat, gained 15lb of muscle. Went from 300lb in Jan of '22 to 245 in Dec of '22. I'm working a lot of max heavy loads in. Benching 175 and growing. I have never been in shape or in the gym in my entire life. Would you say Creatine would be beneficial to someone in my position?
@@TheHyperSloth unsolicited reply, but imo there are essentially no reasons why not. Will no doubt increase your overall performance and recovery, which of course would increase calories burned with such intense training as well as muscle gains.
@@TheHyperSloth I'd hop on trt if you're only benching 175 at 245bw you need hormonal help imo
@@TheHyperSloth hell yhea...but I recommend you order creapure creatine from Germany, it has no fillers or heavy metals as the American brands more likely have
@@beetlejuice4693 that statement is about as dumb as his comment. Creatine doesnt " regen" you 😂. You boys will take anything to think it regens your fraile ass. And likely 245lb of obesity and sedentary lifestyle is the cause of a low bench. Not his test numbers. Fuck all you people are slow. Who says you need test to someone on the internet after a single statement.
would have been interesting to see 14 more days directly after the first 14, where you where on normal doses. I think the constipation is from the loading.
I was going to suggest the same thing, so I second this.
THIS .
i was just about to write the same hahaha
he most likely would have adapted to the 4lb increase by then, too.
Should have continued the creatine, just back off to the recommended dosage of 5grams per day. Atleast for a full month and then reevaluate.
thank you for all the years of content
I started creatine about 2 weeks ago (no loading phase, just started at 5 grams a day due to a sensitive stomach) and unless it's some kind of placebo effect I can definitely tell a difference in my strength and endurance. Wish I had started it sooner. Like a decade ago.
At 2 weeks you're close to saturated at 5gm a day so you'd be seeing most of the benefits.
0.03gram creatine for every 1 kg of bodyweight is good
Example 70kg bodyweight
70x0.03=2.1 gram creatine a day .
Should be totally fine man marathon not a mile
How is it going so far ? I want to start taking creatine but kind of afraid of people saying you can lose hair and get kidney problems
@@TroubleisHere The research doesn't support either of those claims, and supposedly creatine has a HUGE amount of research done on it. That said, It seems to be working well for me. My pumps in particular are really good, and literally won't go away for a full day after working out.
In the four weeks since I started creatine I've only recently noticed real improvements in muscle definition. It's been a sort of delayed reaction, though things might have been going on behind the scenes I wasn't aware of. I was thinking for a while that maybe I was just one of those people it doesn't work for, but suddenly the improvements became apparent. My weights sessions are still tough but can go on longer and with more reps, and my body has a more solid, muscular feel about it, especially my upper body.
did you load for a week or nah
@@crispedtoastwithout load for me . After a month i was surprised i can actually do extra few reps . I was like damn finally😂
@@titanonline8908fr man?
I appreciate the amount of actual, solid research you put into this. You never know who to trust, so showing and citing the research you did is very reassuring, and also very useful to learn more
Thank you! Finally someone made a video about creatine and not only showing the positive effects. Don’t understand me wrong, it‘s a very good supplement, but it just does not fit my style of working out, prioritizing calisthenic movements. So after months of taking creatine I stopped for the exakt same reasons as you showed…
Much love ❤
you stopped because he overdosed creatine,?
@@R1D1CK69 no, I took 5g creatine a day for months and had very similiar side effects like the side effects shown in this video. So I stopped taking creatine and felt better.
Hope this clears things up for you👍🏼
Yes sir. I call our style of builders "Spiders". I'm not built to be Thor unlike some skyscrapers out there.
I think the added water weight may be beneficial in the long run, with a similar effect to wearing a weighted vest to increase the intensity of an exercise to progressively overload. As for the constipation, I'd bet that was because of the loading dose and if you took 5g daily it would likely go away, but everyone's body is different.
Nahh it does nothing for muscle mass, I stopped creatine and my hair started getting thicker, gained more real muscle and strength while losing water weight
@@peamutbubber Why are you spreading missinformation?
@@peamutbubber XD
@Chance Allen yes it does it take up levels of dht why you lie to yoursekf
For sure you get stronger by keeping more water in your body it is so natural
Bro your TH-cam grind is so damn real. Respect
Before I started taking creatine, I was 5'8" around 140-150 lb in the middle of clean bulking. Prior to taking it, my squat was stuck around ~240 lb for working sets of ~5 for a good couple months at least. After creatine, my squat went up 5lb every week for the next two months to around 280. I'm probably gained 5 or so lb over that time. So it definitely worked for me but I didn't continue to gain strength in the same linear fashion after those next couple months. I do also feel more pumped all the time even when I don't have an actual pump. I'm also vegan so I don't get the small amounts that are naturally found in meat
Some peoples bodies already produce the max amount of creatine, so taking a creatine supplement won't increase their creatine levels.
This guy is a perfect example of that.
Did your strength currently follow that initial big strength boost or has it somewhat gone back to evolving at a same pace before you started creatine?
Hello bro i am aslo vegan, as we dont get any creatine from meat, should we drink more creatine supplement than non vegan(5g perday)?
Bro, your channel is so dope. I’ve binged so many of your videos over the last couple days. Thank you for taking the time to document all this, to do the research, and to put it out into the world. You are condensing and synthesizing so much knowledge here. Thank you! 🙏
I started about a month ago, I definitely feel I can get more intense bursts of energy during the day not just workouts
It does nothing
@@peamutbubber Why are you spreading missinformation?
@@peamutbubber don’t spread misleading information. Creatine won’t do you any magic if you don’t workout, or take the creatine consistently.
@@peamutbubber yea it does nothing dont buy creatine
You looked uo what creatine does and it says quick bursts or energy. Lol It does nothing. It's in your head and you just repeating what you read. Get a life.
Perfect timing. I just started using creatine for the first time about two weeks ago and I happened to do the same dosage. I didn't have the same side effects as you, but I definitely did notice the boost in my ability to run (essentially went from 8km to 11km and then 14km). I've only been working out for 1 month and 3 weeks now; I ran inconsistently during this period due to an ITL injury during the 8km run. Beyond running, I lift weights and I feel like my stamina has increased there too
Is there a certain creatine you take
Creatine will hydrate your muscles which allows better endurance, plus you will use more creatine before going all out on glucose / fat so you will have some percentage of increased endurance aswell from that
@@kreepa3650 he probably takes monohydrate, its the most studied one and cheapest, the rest are all scams
which is better creatine or whey protein? I'm currently taking whey protein, can I use both or do I need to switch on creatine?
@@yomama0015 whey protein is a protein supplement for those that can't or won't get the extra protein from their diet elsewhere
creatine is entirely different, if money's no issue then get some, otherwise it's not a big deal to train without it
Constipation happens because you don't drink enough water (and because you only used it for 2 weeks, so the body could not adapt). The amount of water you used to drink before creatine was probably already lower than it should've been, so adding creatine only made it worse. Even if you stopped taking creatine, consider drinking at least 500ml to 1l of water over what you usually do. It can be tea, it can be coffee...just get some more liquids in. I'm on creatine for the past 8 months and I don't experience constipation. I always drink about 2.5l of water at 78 kg. And yes, it helps with concentration and fatigue (that's why I take it, I'm not trying to bulk up). And no, it doesn't matter what you are taking it with or when you take it, as long as it gets into your body. Some people dissolve it in grape juice, and some drink it with tea. I just put the powder in my mouth and chug a glass of water. There is no reason to pump 10 or 20 grams/day if you are planning to use it for a longer period. In 30 days you will be saturated anyway, so why get there faster with side effects when you can get there easy a little bit later? Just get 5g/day every day and it will be great. BTW, I'm an endocrinologist, not some random guy giving advice on creatine from personal experience alone.
P.S.: On your ninth rep during the bench press, your right shoulder was already compromised by the looks of it, so I have no idea why you attempted the 10th. You were lucky not to get an injury on that one.
Ok mr expert
Excellent video man! I'm taking creatine again after maybe six years. I'm loading it for the first time ever, 10 g a day, and immediately noticing an energy boost, and a very positive mindset. There's a lot of info online about the mental benefits of creatine and that's definitely what I'm personally noticing on day 2 of my own creatine loading experience.
Talk about full circle! I use to watch this guys breakdancing videos when i was like 14🤣, i cant believe he's still going hella strong. Peace and love Pigmie✌
I did a week-long loading phase of 20g a day but I drank 2.6 gallons daily and I didn't have any side effects besides the benefits creatine provides. slight increase in the visible muscle just from the water retention, and a small strength increase also from the water retention. The idea behind creatine is that the 1-2 more reps you can rep out will add up in the long run in theory providing more muscle gainz.
Almost 3 gallons? How much u pee throughout the day?
How tf can u drink that much water in a day
2.5 gallons ...I don't even believe that ...1 is easy ..1.5 a lot ..2 max ...I never heard anyone drinking 2.5 ..that's over 9.4 liters
@@LIVITLUVIT that’s what I did for the 5 days I loaded for
@@schwifty7996 not healthy bro. Too much water ain't good. Too much of anything is bad
I'm not sure if creatine is the best supplement for calisthenics but for regular building muscles that's where it shines
Where should be the difference? You use the same system. Both is just loaded movement. The Problem with bodyweight Training is just the Progression
@@franzhulk2947 Body building cares too much about the volume of the muscle and hypertrophy, while callisthenics cares more about strength and coordination
@@franzhulk2947 The difference is in, your body is getting bigger and heavier on creatine. That's going to affect calisthenics in ways that just pumping iron won't. The weight of what you're lifting in bodybuilding or powerlifting is an independent variable. You can continue to use the same weight, whereas, as seen in this video, you're going to be working with more weight if you do calisthenics and hop on creatine. I would imagine you would get stronger and adjust to that weight though.
@@jordynpayne8488 Ya I'd say it'd be comparable to how weighted calisthenics is
th-cam.com/video/AsxE0mo3n7k/w-d-xo.html 1:29:00 The TLDR is creatine is not ideal for peaking in calisthenics (being at competitive stage). However by foregoing your ego, it is a highly effective tool during accumulation/basic strength phases as creatine has been shown to have a small but statistically significant effect on work capacity, which in the long term results in more hypertrophy which can then be transferred to skills and weighted calisthenics more effectively (after an intended cut and ween off creatine)
It’s cool you did such a in depth review. I have taken creatine for 3 weeks now and found I have nothing but benefits from it. All strength increased overall, my bench went from barely putting 135 up to repping 170
That much of an increase in only 3 weeks?!
@@lifewithmason5129 yes, been tracking my lifts. Also dieting and calorie increase will of course get you bigger. Mass moves mass
I only have been taking it for 3 days and during my workout today I felt a better pump than I ever have plus I gained 3 lbs, probably water weight but it’s amazing
@@dock1670 what is amazing? To carry more water?
@@xrt126 to have your muscles look more fuller
I have been taking creatine for the last 10 days and i can feel the good effect it has done to me, i lift heavier even in the very first few days, recovery between each set is a lot faster and i have increased muscles size, and generally i am feeling better
Same! I started going to the gym along with creatine 2 weeks ago and I’m getting stronger every gym session. Started out with 20 pound dumbbells and now I’m already comfortable using 35’s lol. I’m in my loading week though because I started out with regular 5g doses in week 1 😅
@@_Paul_Ndo you recommend taking the 20g daily the first week to load? And same i just started and im doing 30s
@@rxmarlo2303the commenter and that guy lost their hair.
I took the creatine back in 1999. I was 25 at the time. Im an ectomorph and I pushed the heavy weights and low reps. My natural weight was around 150, but with the creatine and working out hard I gained like mad, up to 185 which is huge for me. People were blown away. However I found that I was more moody then not and wasn't handling stress as well. Then after learning about the potential damage it can due to the kidneys I felt I had to stop and I did. In my mind I'd like to try it again but then I remind myself own I felt on it and I better not. Not for everyone I feel. I dont know if it's great for inflammation as well.
@Dawid FootbalI don't think so! I was eating like crazy and lifting heavy sets to fail or spotted. I had taking more than my share of creatine. Plus protein shakes, I ballooned out dude. In my experience It can make you moody if your exhausting yourself at the same time dehydrating at times not drinking enough water. Plus working full time labour.
What are effects on kidneys?
@@pvvv888 dehydration
Increase your water intake
How much were you taking? I feel like back in the day we all took more. I took a ton and got stomach aches. You don't need to take much, just 3-5 grams. And increased water intake helps a ton.
The channel that takes all my focus.
I know you’ve done challenges, like this one, that could inadvertently increase your vert. However I think it would be cool to see you attempt to increase your vert with a vertical focused program/workouts of some sort.
Use kneesovertoesguy’s program!
You explained very well and it was very funny see your progress with the creatine, I have 3 months consuming it and to me personally it really does a difference when you're training. More videos like this please.
w profile pic
From what I understand olive oil helps with constipation. It may counter and cancel out the constipation caused by creatine.
The thing I remember most from using creatine is the unbelievable pump I’d get every single time. It was almost uncomfortable in the arms and I definitely felt too big for most doorways in the hour or two after the work out ended.
I had always understood it as almost backwards to his creatine mechanism. I had learned that the creatine was an easy to buffer the ATP to be able to push out the last couple reps.
It's bro science. Anyone who knows highschool chemistry knows that atp cannot be created without either an aerobic or anerobic process. A meaning with an meaning without and robic meaning oxygen, with or without oxygen.
So the chart that said you had produced atp before either of these processes is preposterous
Creatine helps by increasing the amount of ATP you are able to create after the first short period when your stored ATP is used up. Creatine helps store the P in ATP as creatinephosphate so your muscles have more phosphate readily availble under both the aerobic and anerobic process
@@FestiveParrot that comment deserves much more attention
@@Samuel-dh1rn Thanks bro
@@Samuel-dh1rn Indeed. Seems like no one cares about chemestry
you will feel heavier the first few weeks until the weight gain evens out. but once you get used to the weight, the extra ceiling to your strength and endurance will make your gains better in the long run.
also worth noting about that hairloss study: the athletes were taking a LOT more than 5g (the recommended dosage)
Creatine does nothing, u don't need any supplements
@@peamutbubber Why are you spreading missinformation?
@@legionlifts bro's beefsniffer19 what do you expect
@@legionlifts he's half right
@@legionlifts unless u are looking for a supplement to make u gain water weight and accelerate balding, it does nothing
creatine = size and strength. Creatine is the energy source for under 10 seconds. So those 3 to 5 rep sets; with weights, you will probably see the results better regarding performance. Calisthenics body weight matters and creatine makes you heavier so not surprising not great results. Finally, that extra rep or 2 caused by creatine may add up over time due to increased volume of training.
Moderate your coffee (or other diuretic) intake as a possible way to fight the dry stool problem.
...anyone else notice coffee making the dinky shrinky? Temporarily, of course... I've noticed a direct correlation, and I'm wondering if it's just me, or has anyone else noticed such a phenomena... uncomfortable to the point where I avoid it. I have not tested if caffeine would illicit the same response or not... If so, I wonder what the mechanism is...
@@thetruthserum2816 Yep, caffeine and other stimulants are vasoconstrictors. Since it has weak enough action as such, when you're driving blood into your muscles lifting weights you shouldn't really notice it.
Places where you don't need as much blood flow at the moment is where you will, especially tissues that are affected a lot by vasoconstriction or vasodilation in the specific area.
If you don't like that specific effect from caffeine, don't try DMAA 😂
I am 61. Have been about 6 months on creatine. I train, but not like an athlete. Maybe 1-2/week. I take about 10g a day. I have noticed an ability to recover faster from muscle strain. My trainer was the first to notice an increase in strength and toning of my leg muscles. I am also less anxious (but this could be because I am also taking electrolytes) and the increase in mental clarity.
I’m currently at 1 full month on creatine…did a 5-day loading first, then 5g/day. I don’t notice anything different that I can’t also explain by my workouts alone. Yeah, I’m in better shape, more muscular…but I’ve been lifting steadily 3x/week so I think I would be the same anyway. To me, the “1-2 more reps” thing is more MENTAL STRENGTH that comes with increased lifting…willing to accept the pain. So, maybe it works, maybe not…for me…hard to tell. Soreness and recovery seem the same. I pee more, but then again, I drink more water. I’ll continue the regimen, though, for at least another month….no downside I can think of.
According to the literature, at 5g per day it would take about 3 weeks to a month to load, not 5 days. The recommendation is 0.3g of creatine per kg of bodyweight each day (divided in about 4 doses) for 5 to 7 days. If one weighs 180lbs that's about 24g of creatine per day (or 6g taken 4 times per day). After that, it's 0.03g per kg of bodyweight or say 2.4g per day for a 180lb person for maintenance. Regardless, with what you did you should definitely now be fully loaded.
@@Marcoosianism …..My bad, I didn’t specify, but my loading was 5g x 4x/day…or 20g/day, for 5 days.
@@roadracerqx893 Ah! cool ... actually MY bad, lol, I think I misinterpreted what you wrote ... assumed it was only 5g per day while loading.
Did you have any benefits yet?
@@sajidfense1881 ,…Again, hard to say. People say they have more energy to “add another 1-2 reps in a set”, but my routines are not that precise where I can tell. I can attribute THAT to taking the pain MENTALLY to fatigue and adding reps. I don’t feel any different, lifting is hard work…it’s NOT like I bust out a whole 2 sets more and feel energized, LOL. As far as higher weight max lifts, isn’t that what happens anyway with a good program?
No huge bodyweight gains or unaccounted-for growth that’s beyond what I’d say to be normal weight training gains.
I’m NOT going to go off creatine and “see what happens for a month”…I’m not starting over. I’m just going to continue on.
Same bro, i stopped taking creatine cause i was feeling heavy after week 2 💯 great video
So I'm not sure if this will help with the constipation but I usually take my creatine with yogurt. It helps make your stool softer. At least for me anyway. I hope that helps.
maybe its ur body not properly digesting lactose
@@venomouspandals3958 That should mostly cause genuine constipation and stomach aches.
It sounds like you might need more fiber
@@MarshFogBand he isnt saying he shit smoothies, he's saying he avoided constipation by downing creatine with yogurt, which i can vouch for since i also noticed i'd have less stomach ache and constipation when taking creatine with yogurt as opposed to water. If he'd said that he shat straight diarrhea id also suggest to take more fiber but that's not his case
I can attest to this. I've also been putting ice cream in my creatine shakes and that's helped so much!
what i like about this guys videos is that i always have a smile on face watching them.
Thanks!
Your tests are all done in the glycolitic range. Could try testing 5rm strength instead, would keep you in the ATP range
Youve never been this heavy and the fact u was close on them calisthenics exercises means that creatine did do some work💯
And what's the point?
After loading phase of not even a week with 20 grams per day i got heavy hairloss when i was under the shower. Whole hand was full everytime i went over the head. Took about 2-3 weeks till it stopped. Be aware the DHT will increase with creatine
It also happened with me ...what you did next pls tell?? I was taking micronised creatine monohydrated 5gm per day not even did loading ..
Just stopped and took some oils for the hair and scalp
@@rayhinto are you still on creatine or you stopped it ?
@@rayhinto you probably never got it back , huh
Hard to tell. Did not count. But at least for two weeks dozens lost just at showering where it was visible
Didn't take creatine for a decade, and then started with only 1g per day and it already made a difference for me, after 2 years I increased to 3g, and it made a difference again.
my strength went up like crazy on creatine, i’ve never had a bad experience with creatine…
🧢 🧢
I stopped watching a few years ago and I came back and pigme is still as funny as ever 🤣🤣🤣
Great video, just one tip; If creatine gives you any GI discomfort, split the dose up - you can go as low as 1g, 3 times a day.
Good idea
@@infiniteg7852 appreciate it 🙌
Who remembers this man’s backflip videos 😅😅😢😢😂❤
The constipation comes from 10g per day or more. Take 3g per day (as suggested on most products now) and you won't get much, if any, digestive impacts. You won't lack anything either as you will still reach fully 'loaded' state, as you say.
I've never tried taking creatine. After seeing this, I will definitely consider doing so 😊
After day 7 I felt more connected with my body and the flow of everything is incredible.
Felt like I was in a new body
I thinking same thing . I’ve heard creatine but just never bought it
@@DARTHDANSAN highly recommend it i started 7 days ago as well and like i can do much heavier weight and push out every rep, it’s very hard to describe but lemme tell ya it’s worth it especially for how cheap it is!
@@mattpenner2071 if you're serious about training your body and eating good food, supplementing with creatine is worth it just make sure to hydrate properly.
I've been taking creatine for the last six months and I have lost 30lbs of fat while building around 10lbs of muscle and having crazy sick veins so it was definitely worth it for me so far
One time when I was extra lean as a sophomore in highschool eating super healthy , I gained 14lbs on creatine (loading phase) and then it went down 2-4 lbs (within a week) I forget , but my weight increase was 10lbs and my friends and I couldn’t believe it
Great video and thanks for going through the test💪💪🤙🤙
I’ve taken creatine for 3 years straight but ended up stopping because I found out it raises my blood pressure my 25 points! Tested this on and off multiple times and it’s definitely the creatine. Also on blood tests, my creatinine dropped back down near normal after quitting for 6 months. It’s been a year now since off.
thanks for covering the science of creatine, i'll definitely try it now
I still remember Pigmie’s skit where he asked his dad for creatine for Christmas and his dad was like, “Kerosene? Our son’s an arsonist. I knew it.” 🤣
Do you think the creatine helped the water “stick” better? Whatever I drink always goes right through me so that would be great
You need more electrolytes; salt is a very soluble solvent and is a primary electrolyte. So, you should probably eat more salt. Creatine monohydrate does allow for more water-muscle saturation but it is not entirely what you're looking for. Hope this helps!
Sprinkle a pinch of salt in your water bottle
salt is way more important than creatine
As others mentioned, you need "salts"...you can actually do HARM if you drink too much water without enough electrolytes!
@@PeterPug Gatorade/powerade helps with electrolyte loss right? I drink it, along with water, and the creatine to make sure i dont lose salts...
I used to have shoulder issues which prevented me from working out efficiently but after loading up on creatine suddenly it was gone, now I am a huge fan !
Can you tell me what shoulder issues you had? I'm going through a similar issue
@@dilshaddavood786does it feel like your shoulder blade slips?
as a 13 year old callisthenics beginner i always love watching you're vids
I started my creatien loading phase this week doing 20g a day 10 in the morning and 10 before my workout I haven’t really noticed a increase in body weight but I have noticed a increase in size and performance. Also the pump at the gym after workouts is insane I started at 185 I’m 187 so 2 lb in a couple days isn’t bad imo
Is 10g perday good for 2 weaks
@@nakulgupta7475 10g for a week would be sufficient enough I’ve just been doing a crazy load with creatien to help saturate the muscles as well as taking c4 pre workout which contains more creatien in it as well. In one week I’ve already put on some mass
When is the best to use pre or after workout?
@@bozzfranktv8577 It doesnt matter when you take it, you just have to be consistent. If you wanna take it first thing in the morning then workout 15 hours later thats completely fine.
20g a day is pointless just take 5g a day lmao
Be aware that more water in the muscles means increased likelihood of muscle tear as there's more space between the muscle fibers. This may have been why you felt your pectoral muscle close to tearing.
Bah..Lon...ey.
@@rickdalbey6009 take it up with MLB and doctors since you know so much.
@@jamesnm21 I consult my Doctor, who also lifts weights. My trainer thinks you are nuts. Consult the literature.
When I took creatine I definitely got stronger by a good amount, my big lifts got a 15-20 % increase in weight pretty quickly. But that's the only thing I liked about the supplement, the downsides were that my whole body including my face looked bloated instead of sharp, I sometimes had stomach pain, my skin got dry like sandpaper which resulted in more pimples and obviously I gained 2 kg of water weight.And also I felt like losing some haur volume during that time, my genes are not prone to hair loss so I was confused when my haur was looking abit thinner. Maybe I was wrong but some people have the same experience with creatine and hair loss, luckily I still have a full head of hair because I don't use creatine anymore and like I said nobody in my family is bald.
I felt dehydrated and bloated while using it. I could see it in my face. And yes I was drinking LOTS of water while using it
@@supa_sets8636 idk bro, i take creatine since like 8 months, and my face is really lean, maybe it's your diet?
@@ISuPeRTNTI that could be a factor, but I noticed after I stopped using creatine the bloat in my face went down. I used it for years without stopping though. Probably not the smartest thing lol
I think it really just effects everyone diffrently
Definitely cause hair loss
Maybe the more immediate effect was the bigger muscles retaining the water and adding the weight, but I think eventually the muscle strength would have gotten better had you continued an additional few more weeks. I know personally any new exercise adjustments I make can take a good month or so before I’m optimally performing it. I’ve heard people saying they noticed the improved reps around the six week mark.
I just started taking creatine for the first time and just finished my first week with it and I only took 3 mg of it with pre workout and with a whey protein shake in the mornings and on the 3rd day I was working on arms and felt stronger and more comfortable doing weight. My arms felt like they were gonna pop once I was done but overall so far I definitely feel better than before and I hadn’t felt any constipation.
Still doing 3g with pre worckout? Im researching to know if its ok to do it !
Yea I’m still taking creatine and so far my only con was that I start to feel a slight discomfort on my stomach but went away after a couple of days thinking of trying to do 5 mg
How is it going so far ? I want to start taking creatine, but idk if I should ask my primary doctor first
Just go get some monohydrate and start taking 5g. There is no real health risks and it will only benefit you@@TroubleisHere
The stomach issues (like constipation) go away after that loading phase, in my experience. After the initial loading, just maintaining a 3-5g daily dose retains the positive effects of creatine without the negative bit of gut problems.
oddly enough it made my bowel movements smoother, kinda of surprised you guys are having constipation. Maybe its because you aren't drinking enough water.
I've used approx 7-8 grams creatine daily for more than 4 months. Here's my personal experience.
My body was always pumped as creatine helps to store water in your muscle. so the increace in weight after use of creatine is just water. implicitly body pumped after workout remains pumped whole day.
Biggest thing for me is the recovery time.
The only thing I worry about with creatine is the possible stomach and kidney problems and the possible contribution to hair loss but everything else seems positive about creatine
Herbal tea + creatine is a option, I use this as a option to bypass the stomach issues. In my case with both my workouts as well as my physically demanding job, I’m most likely putting in a good twelve hours of hardwork
As someone who doesn't do calisthenics, but just weight lifting, it's awesome
I’m on day 4 on creatine and I feel motivated and I look forward to working out a lot
never got any side effects other then gains... im taking 10g a day (5g in morning, 5g at night)
it might be just you bossman but honestly i have been feeling so much stronger with creatine to the point where i hit a PR on everything 350KG incline leg press 3 clean reps. maybe try for 6 weeks.
Can I ask if you were also drinking coffee, or any other caffeine source, with the creatine? This guy said he was still drinking coffee, and some say that will negate the creatine benefits.
@@AJM547 I take my creatine with my pre workout which has lots of caffeine and i still very much noticed the effects of creatine. As long as you are drinking lots of water throughout the whole day you will be good. (Do not take creatine with your pre workout. its just easy for me to do that but its best to have on its own after your workout)
yo wtf, try PR on the squat not a bs machine
@@florentardizio leg press is one of the best machine for isolating certain mucles in the legs.
you did 10g for 6 weeks how did u feel ?
On creatine, which I took with a sugary drink to produce the insulin spike, I got bloating and was worried about DHT increases. Saw very little difference in strength.
I take creating, but not so much as I should. Gotta start taking it more for the gains 💪. And I always wanted to feel like I fit the shirt!
I love seeing you put it in water and other drinks. When I first started taking creatine about 4 months ago I would mix it and take my time drinking it. Now, I just dry-scoop it with a spoon. I miss how careful I used to be with it.
i love your videos bro, best videos covering this and most other fitness topics that Iv/'ve seen. keep it up!
I took creatine for a year..teaspoon full before workout, same after workout. No protein shakes, no roids, just creatine monohydrate. I put 6 stone on in a year! It works but you have to take it daily. Even on rest days. That's my two cents.
Does creatine make you junk smaller tho
@@Anonymous-xd9dc nope no weird chemicals in it… creatine has a lot to do about water and not any radiation or whatever
do you stilk consume caffeine while taking creatine?
@@cranky5040most pre workouts have caffeine and creatine and honestly nothing happens you just got to drink more water with creatine
6 stone in a year? lol no you didn't
Yesterday at the gym was the 1st time for me to be actually able to train shoulders with the 50pounds (22,5 kg) with no assist, I did 8 - 12 for 4 sets, I been doing creatine for a week now, but mixing it with whey, I have to say, it feels good!
Can you teach me how to do it? I just started a weeks ago pls help
@@onionforpresident6545 sure thing! It’s all about progressive overload, begin with whatever weight you feel comfortable with and do warm-up sets with it, then add to it even if it’s just 5 reps it doesn’t matter, just be consistent and dont give up, your body will follow
Started creatine a week ago. Significant increase in strength. More weight, more sets, more reps. It’s unbelievable
Here’s a take on this
If you trained as usual for 14 days but eating a lot of fat food gaining the same amount of weight, you’d feel heavy, because you probably gain weight faster than muscle keeps up, meaning the strength to weight ratio is off, if you’d give this experiment for example 30 days or more, I personally think it’s a more fair comparison on with or without creatine!
Glad I found your channel! Love the content and definitely love your sense of humor!!!!
New fan here, great stuff thanks
I'm 37, last time took creatine, I was 16. Weightlifting competitions etc. I noticed nothing. Then again, I was a kid. Probably would have noticed it more so in my twenties.
Same here. I've tried it several times since it was first introduced to the market before micronized (back when it was like drinking a cup of sand water). The only thing I ever got was bloat.
I good stake can be around 2g of creatine so you might have been getting your creatine from food.
Pro tip, using a 1/2 gal - 1 gal flask daily. Put your total daily creatine dose in that (i also put electrolytes in mine). Ensures steady doses throughout the day.
Thank you for sharing the journey. This information is helpful to me
15:50, there saved you 20min
You're wrong. Your body relies on Aerobic respiration before Anerobic fermentation. Aerobic refer's to ATP synthesis using the ETC(Oxygen), while Anerobic fermentation takes place when you can no longer supply your muscle cells with enough Oxygen, creating lactic acid. The lactic acid is the "burn" at the last reps of a set. Good information in this video but i wanted to make this clear, im 3rd year into biochemistery :)
In intense exercises (short bursts), your body uses up your ATP supply very quickly in a few seconds to minutes of contraction. This is while Creatine can be used to regenerate ATP after it has been used up. If the exercise goes on longer, the body resorts to anaerobic fermentation to regenerate NADH, which is used to generate small amounts of ATP by Glycolysis. He is not exact, but the order of the process are a bit different from what you mentioned. Anaerobic metabolism comes before aerobic respiration during terms of muscle contraction. He is essentially right.
@@CybertroninfiniteOfficial Phosphocreatine is the king of ATP synthesis yes. I'm not trying to be Ignorant but im third year into biochemistry and all I've been taught is that when there's no oxygen to supply the ETC during aerobic respiration is the only time your cells rely on turning pyruvate into lactate to regenerate NAD+ (not NADH btw); Because why would your cell resort to a much less efficient source of ATP before a much better one? Glycolysis grants a net of 2 ATP while the ETC can theoretically yield 38. I don't know if muscle-mitochondria work any different and i woudn't think so, but maybe you know more than me. Please tell me.
@@geenthegreen I will say Beta-oxidation is more efficient than all of these. But apparently, it's agreed upon that Aerobic catabolism of glucose yields 30 atp. Creatine is just a supplement to after atp has been used up. I likely know as much as you about this since I'm a 4th year biology student, so we're no better 😂
@@CybertroninfiniteOfficial lol, true. they're hiding stuff from us.
Love this channel!
Could you do similar with Glutamine and L-Arginine?
I 100% feel a difference with these but as I started them both together, I don't know which might be making a difference!
The proper way to start creatine is to load you body in the first 14 days by taking 10-20 grams a day and then after that just taking 3-5 daily to keep your muscles loaded with creatine. It’s not supposed to be felt the instant you take it.
The reason you will have more muscle fiber tearing on creatine is because the water load in muscles now causes lateral forces on the muscle fibers as you use them so it is completely possible that you drop down in a store to reach the bottom shelf and you tear a few quad fibers on the way down after which they will heal just like normal muscle injury, which is what we want.
For me creatine is the difference between a daily 1 hour workout, or a daily 3 hour workout, I just don't get tired, ever. I think it would have been better to check how many sets you can do without fatigueing. The whole point of creatine is that it allows for more mechanical hypertrophy instead of the non functioning and totally bogus fatigue hypertrophy which is the limit most people work up against.
Edit: Not getting tired also means most people without a strict schedule and gym wisdom will likely increase their volume unreasonably and get injured.
You should try again taking it with grape juice, I guess the sugar is supposed to help it work better
You probably just miss grooved on the bench putting more weight on one side, I've done that and felt some worrisome twinges
I'm going to get some creatine and do a loading dose. I haven't used any in quite some time and see if I get anything out of it. I thought I got weaker on bench because I'm trying to lose fat, and haven't taken creatine in while. Tried last week and did about the same strength
You don't really measure your arms correct to get the largest size. See biggest difference with creatine on about 8-12 rep range
I started creatine on new years day. After 2 and a half months at 5 grams per day and I definitely noticed a jump in performance both physically and mentally. My lufts got heavier and my bodyweight went from 182 lbs on new years day to 195 lbs after 2 and a half months. I stopped for awhile and then restarted. Barring any minor side effects Its been very beneficial for me
What were your side effects?
could you do suction cups therapy ?i saw the most crazy differences in unbalanced muscle groups , teared and damaged muscles , and overall better connection with all the muscle groups i had sucked in from the cups
Very nice move on the corded headphones. You are definitely focusedddd
I’d say you don’t even need the creatine at all bro. Your back is killer ripped esp. @5:45 🔥
Ohhh okay so I just watched your milk video and was thinking you look really amazing, different somehow?! Now I see your full body calisthenics! and it's clicking you're an actual athlete!! 🤣
Brother you just got a sub. The detailed explanation and research papers cleared all my doubts keep it up❤
I'm curious as to how you felt after stopping creatine
You're not suppose to stop. Its a supplement.
Could the negative aspects of the weight not decrease after more training? Getting used to more weight means eventually getting stronger no?
About when you take creatine. Studies show that taking it right after a workout is slighlty better for the body to take it in. Before doesn't do anything because it doesn't give an immediate boost. But all in all consistency is key so it's best taken at a point in the day when you know you always take it.
2:14 Really? I know it's been 10 months, but surely if you'd gone heavier, you could've still done 9 reps at least? Maybe it was just that you were deconditioned to higher reps? This would put your squat max at like 238, 108 kg. Same as your bench. And in practice likely a little below that. Bro, what? I've benched 236 and I started lifting in 2020. You should stop the leanness stuff and just get REALLY STRONG, REALLY BIG, go REALLY HARD, get those 16"+ arms, the really big chest, the back, the legs, the ASS, everything, and then you can cut down again to being a much bigger and stronger guy than before. And I'd recommend a low surplus bulk afterwards to regain the lost muscle from the cut, even if you wanna maintain afterwards.