Creatine and body weight exercises
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I have been doing body weight exercise for four years with great results. half a year ago I bought a pair of gymnastic rings which I found beneficial and have used since. I recently bought a PWO called Jack3d, containing caffeine and creatine. I have only used it once yet since starting pe due to a lack of time, laziness and bad weather, poor excuses I know. that one time though, OMG holy crap and landmines, that was a good workout...
I would focus on getting your basic strength up to about 15 pushups and five pullups before you venture into supplements though, and when you do you will get more bang for the buck if you buy gymnastic rings which cost around 50€
I would focus on getting your basic strength up to about 15 pushups and five pullups before you venture into supplements though, and when you do you will get more bang for the buck if you buy gymnastic rings which cost around 50€
Creatine is used in the muscle when you're using your fast twitched and medium muscle fibers anaerobically. So I would say creatine is better for lifting heavy weights for 4-12 reps but I think if you do high paced or plyometric style body weight exercises creatine might help your muscles get the energy boost to get a few more reps or seconds out. Creatine doesn't actually factor in building the muscle but fueling it during an anaerobic workout to bust out more reps to enhance the workout. I personally wouldn't recommend it. Just go natural and eat a healthy high protein high vegetable diet and avoid refined carbs.. try and keep them to long-grain brown rice, fruit, seeds, nuts, some legumes, and oats. Wheat bread isn't terrible but certainly avoid white bread, pastries, sugars, syrups, corn syrup etc.. a little honey here and there isn't terrrible in my opinion. If I had the time to be on a calculated diet right now I would eat 40% protein 35% fat and 25% carbs for 2100 calories and lots of vegetables. I'd try to recommend finding meats without nitrates, hormones, or antiobiotics in them and although expensive grass fed is the best but pretty hard to find especially for eggs and chicken and turkey. I think grass fed beef and buffalo taste excellent. Hope this helps. If you wanna do creatine drink a ton of water don't take any more than the dosage(i'd take less) and try and go heavy so maybe buy a weighted vest. I've had solid results with creatine in the past. Added 45 lbs to my 3x10 bench press in months but I was also 18 at the time.
I got the creatine and have been doing a pretty intense body weight workout with it. I searched for them online and found this one.
Warm-up
1. Glute Bridges, 3×15
2. Tin Men’s, 1 min
3. Piriformis Stretch, 2×5 each leg
Workout
1A) Beyond the Range Push-ups, 3×20
1B) Bulgarian Split Squats, 3×10 each leg
2A) Pull-ups, 3×8
2B) Walk Walkouts, 2x 1 min (AMAP*, As Many As Possible)
I dont really care about how strong my muscles get, I just walk to look bigger, which is what creatine helps with.
Warm-up
1. Glute Bridges, 3×15
2. Tin Men’s, 1 min
3. Piriformis Stretch, 2×5 each leg
Workout
1A) Beyond the Range Push-ups, 3×20
1B) Bulgarian Split Squats, 3×10 each leg
2A) Pull-ups, 3×8
2B) Walk Walkouts, 2x 1 min (AMAP*, As Many As Possible)
I dont really care about how strong my muscles get, I just walk to look bigger, which is what creatine helps with.
Yeah but that's not really the idea of using creatine. Plus you can't really get big without weights. You'll be strong and lean but not big. You should at least invest in a 20 to 25 lb weighted vest. People will always talk about Hershell Walker but he got big because he had the genetics to do so easily.. most people need to lift heavy for no longer than 45 minutes a workout hitting each muscle group once a week. As in Chest Day, Back and Bicep Day, Legs day, Shoulders and Triceps Day, and Abs and Lower Back aka Core Day. You'll get a little bigger but there is only so much potential to gain mass with body weight exercises... A weighted vest would increase that potential a little bit. But the people on the advertisements for the perfect pushup and the rack.. etc etc.. didn't get that big on body weight exercises..all of them lift weights and many are probably on PEDs or have superior genetics for building large lean muscles.
look at 'Hannibal for King', Juice, and Beastmode/Lord Vital...
Hannibal For King feat LAKEY DA KIDD.mp4 - YouTube
the way Hannibal does bodyweight is the way to do it; slow controlled movements with the bodyweight far away from the grip if possible, if something is too easy find a way to make it harder, if you cant afford a weighted vest, buy some gymnastic rings which makes things a ton harder. I'm looking into using a weight vest every third workout and rotating rings/no rings every workout meaning:
Rings
no rings
rings vest
no rings
rings
no rings vest
repeat.
I used to work out bodyweight every third day with sprinting some day in between. Now the exercising has taken a back seat for the sake of PE. But, in two months I will be at home all day every day of the week so then I will start again, and hell I have a good feeling about that.
side-note, I always do obliques first of the exercises, then mix it in wile doing everything else and finish the session with abs. works well for strength, muscle symmetry and look.
Going to the gym only pays off if you can put aside 10h+ every week for getting to the gym, work out, get home, and shower (not necessarily in that order) and have extra cash to boot (this only includes resistance training, without cardio). bodyweight takes 2h 20 min for me in total, every week (without separate cardio) and it works as a semi cardio workout at the same time. Set your goals, do the research on how to reach them, do the math, is it worth it? no? don't. yes? do it and don't deviate from the schedule unless it means you put yourself ahead of others. 'nuff said!
Hannibal For King feat LAKEY DA KIDD.mp4 - YouTube
the way Hannibal does bodyweight is the way to do it; slow controlled movements with the bodyweight far away from the grip if possible, if something is too easy find a way to make it harder, if you cant afford a weighted vest, buy some gymnastic rings which makes things a ton harder. I'm looking into using a weight vest every third workout and rotating rings/no rings every workout meaning:
Rings
no rings
rings vest
no rings
rings
no rings vest
repeat.
I used to work out bodyweight every third day with sprinting some day in between. Now the exercising has taken a back seat for the sake of PE. But, in two months I will be at home all day every day of the week so then I will start again, and hell I have a good feeling about that.
side-note, I always do obliques first of the exercises, then mix it in wile doing everything else and finish the session with abs. works well for strength, muscle symmetry and look.
Going to the gym only pays off if you can put aside 10h+ every week for getting to the gym, work out, get home, and shower (not necessarily in that order) and have extra cash to boot (this only includes resistance training, without cardio). bodyweight takes 2h 20 min for me in total, every week (without separate cardio) and it works as a semi cardio workout at the same time. Set your goals, do the research on how to reach them, do the math, is it worth it? no? don't. yes? do it and don't deviate from the schedule unless it means you put yourself ahead of others. 'nuff said!
Yep, thats why I recommend adding sprints, great for the knees, more effective than long distance, raises HGH levels in the body, gives you proportional legs and it is the way nature meant it to be 
had a big problem with my right knee, started sprinting, disappeared like an evil spirit at an exorcism, stopped, came back a month later, started again disappeared. coincidence? hell no. I do this in a steep uphill to add intensity and spare the knees even more. Resting bpm=45-50, not bad results from less than half an hours running every third day...
What I did to bulk up fast when I started was to;
take cold showers ONLY (when possible of course)
sprint every third day, the day after resistance training
eat more over all (I would now change this to increasing animalistic fat and more vegetables/fruits)
drink green tea at least once a day
SLEEP, very important. Personally I Ideally sleep for 8-9h, although this is highly personal and varies with age, diet and stress on body and mind.
and lastly to have a high intensity during workouts, see it as a mini cardio session which gets you better oxygenation where you want it. stay around 80-110 bpm (estimated number). this is easier for me when I am well hydrated, listen to music and work out alone.
If something hurts, you probably have bad posture, and posture is the most important thing in your workout. yep no.1.
had a big problem with my right knee, started sprinting, disappeared like an evil spirit at an exorcism, stopped, came back a month later, started again disappeared. coincidence? hell no. I do this in a steep uphill to add intensity and spare the knees even more. Resting bpm=45-50, not bad results from less than half an hours running every third day...What I did to bulk up fast when I started was to;
take cold showers ONLY (when possible of course)
sprint every third day, the day after resistance training
eat more over all (I would now change this to increasing animalistic fat and more vegetables/fruits)
drink green tea at least once a day
SLEEP, very important. Personally I Ideally sleep for 8-9h, although this is highly personal and varies with age, diet and stress on body and mind.
and lastly to have a high intensity during workouts, see it as a mini cardio session which gets you better oxygenation where you want it. stay around 80-110 bpm (estimated number). this is easier for me when I am well hydrated, listen to music and work out alone.
If something hurts, you probably have bad posture, and posture is the most important thing in your workout. yep no.1.
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Yep, thats why I recommend adding sprints, great for the knees, more effective than long distance, raises HGH levels in the body, gives you proportional legs and it is the way nature meant it to be
What I did to bulk up fast when I started was to;
take cold showers ONLY (when possible of course)
sprint every third day, the day after resistance training
eat more over all (I would now change this to increasing animalistic fat and more vegetables/fruits)
drink green tea at least once a day
and lastly to have a high intensity during workouts, see it as a mini cardio session which gets you better oxygenation where you want it. stay around 80-110 bpm (estimated number). this is easier for me when I am well hydrated, listen to music and work out alone.
If something hurts, you probably have bad posture, and posture is the most important thing in your workout. yep no.1.
Sprints help shed fat too.. but why cold showers? Makes no sense to me.
I think I heard one time that cold showers(or cold tubs for athletes) open up the blood vessels which allow for faster recovery. That would be my guess.
That doesn't make sense to me.. when the body feels cold it sends the majority of blood to the major organs to preserve them rather than the exterior. I'm no super science buff though.. I think warm water increases blood flow... cold decreases blood flow and fluid build-up and thats why cold and elevation are combined to reduce swelling. Can't say I know for sure though.
I may be wrong on the opening up of the blood vessels, but I know it speeds up recovery to do it after a workout.
It has testosterone increasing effect and IMO it helps recovery after workout
7 Health Benefits of a Cold Shower | The Art of Manliness
How to Increase Your Testosterone | The Art of Manliness
also added another important thing in the list; sleep
7 Health Benefits of a Cold Shower | The Art of Manliness
How to Increase Your Testosterone | The Art of Manliness
also added another important thing in the list; sleep
I came across this thing today on another forum about building mass via body weight exercises. It said basically to do your exercises in sets of 3 for 15 minutes with 10 second breaks in between sets. So for example if you were doing pushups, you would do 3 pushups and take a 10 second break, then repeat. You do this until you cant do 3 anymore, then you do 3 and take a 20 second break. Once you cant do it with 20 seconds rest in between, then you move to 30 seconds, and so on. It recommended doing this with 2-3 exercises a day for a total of 40-50 minutes.
Different muscle groups have different total times:
Back, Chest and Thighs - 15 minute blocks each
Hamstrings, Shoulders, Biceps, Triceps, Calves and Abs - 10 minute blocks each
Different muscle groups have different total times:
Back, Chest and Thighs - 15 minute blocks each
Hamstrings, Shoulders, Biceps, Triceps, Calves and Abs - 10 minute blocks each
Cold showers opening blood vessels, improving blood flow, and increasing testosterone? Where ever you guys are getting your information from, you should start finding a new source.
Cold showers will reduce the bodies temperature, constricting blood vessels in the limbs. Cold showers/baths are recommended because it helps cut down on tissue inflammation after the exercise, as well as the constricting blood vessels helping to flush out toxins from the muscles in your limbs which are typically used far more than the bodies core muscles, thus producing more toxins like lactic acid.
It wont increase testosterone or bloodflow. It will increase your recovery though, but not by a large margin that you will be able to physically notice. It's a good idea, but not a necessity.
Cold showers will reduce the bodies temperature, constricting blood vessels in the limbs. Cold showers/baths are recommended because it helps cut down on tissue inflammation after the exercise, as well as the constricting blood vessels helping to flush out toxins from the muscles in your limbs which are typically used far more than the bodies core muscles, thus producing more toxins like lactic acid.
It wont increase testosterone or bloodflow. It will increase your recovery though, but not by a large margin that you will be able to physically notice. It's a good idea, but not a necessity.
Touché! I thought my linked page had references! I found another one though which IMO applies.
Sauna - Wikipedia, the free encyclopedia
"A reported study from the Thrombosis Institute in London into the effects of the cold bathing found that volunteers that followed a disciplined daily regime had increased immune white blood cells and the level of the body's natural blood thinning enzymes substantially increased, improving micro circulation. It also stimulated the production of hormones such as testosterone in men, and boosted women's production of estrogen."
also;
http://drrobwellness.com/blog/
"During the 19th century, many doctors and ministers recommended that young men take baths in cold water to reduce the sin of “self-pollution,” i.e. whacking off. Cold water was thought to extinguish a man’s flaming carnal desires.
How wrong they were! The same study by the Thrombosis Research Institute cited above showed that cold water showers actually increase testosterone production in men. Increased testosterone levels not only boost a man’s libido, but also his overall strength and energy level. If you’re looking to increase your testosterone, instead of juicing up like Mark McGwire, hop into a cold shower."
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Creatine will greatly increase anaerobic activities and challenges. If you aim low reps with really heavy weights then you will probably see immediate results. However, I warn you that a small portion of your "gains" will go aways when you stop using it.
