Page 3 - Anyone take Creatine, is it legal

08-03.-2007, 09:44 AM	#31
mikesbytes Registered User Join Date: Apr 2006 Location: Ashfield, Sydney, NSW, Australia Posts: 1,704	Re: Anyone take Creatine, is it legal BTY trailrider, whats your view on wrist straps? I keep dropping the bar in DL at 2X weight due to hand problems and I'm training at a cardio bunny gym (I'm also a cardio bunny too), so no chalk. I've resisted going to them as I want my hand strength to improve, but I'm tempted. __________________ Training Log

08-03.-2007, 11:16 AM

#32

TrailRider

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Join Date: Mar 2007

Posts: 10

Re: Anyone take Creatine, is it legal

Quote:

Originally Posted by mikesbytes

Thanks Trailrider, will start taking it as soon as I have some. Just need a good source for it in Australia.

Didn't know that mixing sugar with it was benificial.

Glad to help! There's a bit of (minor) controversy about taking creatine with sugar. The idea is that sugar stimulates insulin production and that insulin facilitates creatine transport to the muscle. You don't need to take sugar per se to get the effect- any simple carb will do. BTW, the sugar supplement can be taken after your workout- doesn't have to be done with the creatine at the same time. And, don't feel like you need to take it at all. But, just as an example, I take mine with a teaspoonful of table sugar, or plain in water, pre-workout. If I take it plain, I add a teaspoon or two of maple syrup to a cup of cottage cheese as my post-workout meal. I don't use whey powder post-workout, as it's good to have a slow-release protein then, and I don't feel like putting out the cash for slow-release whey protein (it's a lot of money to spend for casein, IMO, and cottage cheese tastes better!).

08-03.-2007, 11:25 AM

#33

TrailRider

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Join Date: Mar 2007

Posts: 10

Re: Anyone take Creatine, is it legal

Quote:

Originally Posted by mikesbytes

BTY trailrider, whats your view on wrist straps? I keep dropping the bar in DL at 2X weight due to hand problems and I'm training at a cardio bunny gym (I'm also a cardio bunny too), so no chalk. I've resisted going to them as I want my hand strength to improve, but I'm tempted.

I'd use them, but carefully. I've seen people use straps to over-compensate- that is, to lift weight they really aren't ready for. But first, what grip are you using? Although many swear by a uniform (palms-down) grip, I (and others) prefer mixed (one hand down, the other up), and then switch between sets so you get uniform development.

As to hand and wrist development- I had the same problem due to small hands and wrists- olympic bars are hard on me above 250lb! So, I spent a summer a couple of years ago focusing on hand and wrist strength, doing lots of wrist curls, reverse wrist curls (both with DBs as well as BBs), and I used adjustable hand grips. A very wise investment indeed! I have to admit, though- I'm staying away from DLs- they make my glutes too big

. I do hypers for lower back, and stick with squats for quads (and to keep the glutes at a manageable size) and SLDLs for the hammies. Even so, the SLDLs can be hard on the wrists- especially since I incorporate shrugs at the top of the lift (I do miss the way DLs work the traps, though).

08-03.-2007, 01:14 PM	#34
mikesbytes Registered User Join Date: Apr 2006 Location: Ashfield, Sydney, NSW, Australia Posts: 1,704	Re: Anyone take Creatine, is it legal My max hand grip strenght with straight grip is 100kg/220lbs, although I can pump out a few Romainian DL's at 120kg/264lbs. Past 100kg/220lbs for standard DL's or DL's standing on a platform, with toes toching bar, I use mixed grip, however I've only being doing it one way, so I need some discipline to reverse hands. I've been doing the exact same wrist exercises, once a week. Barbell or dumbell for wrist curls and dumbell only for reverse wrist curls. I've also been doing another exercise, (sorry I don't know the name) where you pick the bar up behind your back and roll it up and down the fingers and palms. I really suck at shrugs, my limit is 100kg/220lbs and it doesn't matter if I use a free bar or the smith machine. My hands simply fail on me. __________________ Training Log

08-03.-2007, 01:28 PM

#35

TrailRider

Registered User

Join Date: Mar 2007

Posts: 10

Re: Anyone take Creatine, is it legal

Quote:

Originally Posted by mikesbytes

I really suck at shrugs, my limit is 100kg/220lbs and it doesn't matter if I use a free bar or the smith machine. My hands simply fail on me.

Sounds like you're doing the right things. You might try straps though- you're obviously an experienced lifter, so you know what to look out for. As to shrugs, have you tried a shrug bar? I'd love to get one these babies, but my wife would not be too happy about that, given that I have my cage in the bedroom

. The nice thing about shrug bars is that it keeps your palms facing in- much more natural than facing back toward you!

08-03.-2007, 02:03 PM	#36
mikesbytes Registered User Join Date: Apr 2006 Location: Ashfield, Sydney, NSW, Australia Posts: 1,704	Re: Anyone take Creatine, is it legal Doubt that I'll be in your league, I've basically mucked around with weights since 1999 and I've only learnt to eat correctly in the last 9 months. Cage in the bedroom ha ha. Your be in tune with the cyclist here who have bikes, both dead and alive throughout their houses. There's a small group of power lifters who train at a gym not far from where I work, for squats they have nothing except a rack to take it off, so I don't know what the do if they fail. Blonde moment, whats a shrug bar? __________________ Training Log

08-03.-2007, 02:23 PM

#37

TrailRider

Registered User

Join Date: Mar 2007

Posts: 10

Re: Anyone take Creatine, is it legal

Quote:

Originally Posted by mikesbytes

Doubt that I'll be in your league, I've basically mucked around with weights since 1999 and I've only learnt to eat correctly in the last 9 months.

Cage in the bedroom ha ha. Your be in tune with the cyclist here who have bikes, both dead and alive throughout their houses.

There's a small group of power lifters who train at a gym not far from where I work, for squats they have nothing except a rack to take it off, so I don't know what the do if they fail.

Blonde moment, whats a shrug bar?

That's cool- eating right is 2/3 the battle, I think! Yeah, she really loves that

olymbic bars, plates, full power cage with bench, plus DBs. I hear about it daily

. Oh- I forgot about the MTB in the living room and the soon-to-buy roadie that will assume a place of honor right next to the MTB! At least the roadie will be sort of color coordinated- I'm getting a Bianchi Brava... in celeste, of course. Could have been worse- I almost got the Forza- bright flame red

A shrug bar is sometimes called a hex bar. a picture's worth a 1000 words: http://www.pfc-fitness.com/index.cf...Shrug%20Bar.htm

BTW, do you know about exrx.net? It's a great site for learning and targeting lifts- it's got videos. I use it frequently to check form and look for new lifts.

08-03.-2007, 02:31 PM	#38
mikesbytes Registered User Join Date: Apr 2006 Location: Ashfield, Sydney, NSW, Australia Posts: 1,704	Re: Anyone take Creatine, is it legal Recently found it http://www.exrx.net/Lists/Directory.html A little hard to navigate if you don't know the correct names, but I'll learn. Have you seen this simpifed one http://www.thetrainingstationinc.com/exercises.html What country are you in ? __________________ Training Log

08-03.-2007, 02:41 PM

#39

TrailRider

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Join Date: Mar 2007

Posts: 10

Re: Anyone take Creatine, is it legal

Quote:

Originally Posted by mikesbytes

Recently found it http://www.exrx.net/Lists/Directory.html A little hard to navigate if you don't know the correct names, but I'll learn. Have you seen this simpifed one http://www.thetrainingstationinc.com/exercises.html

What country are you in ?

Thanks- I didn't know about that one! I'm in the US.

22-03.-2007, 07:03 AM

#40

Lionfish

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Join Date: Mar 2007

Posts: 79

Re: Anyone take Creatine, is it legal

Quote:

Originally Posted by mikesbytes

Are you using an over/under grip? (One palms away; one towards you) Straps are good for overall body strength but since they're not aloud in Competition your 1 rep max will be dependent on hand strength. I do 365lbs overhanded bar hangs (palms towards me) for 60 seconds 3 reps with about 5-8 minutes inbetween for recovery. Pull it off a box so you don't have to deadlift it. Just a few inches to focus on your grip & not the lift. Whatever weight amount you use do it AFTER your normal workout 'cause your grip will be spent for hours afterwards. Sometimes I can't even open a door shortly afterwards so you'll be going to your happy place during you second set if the weight is where it should be. Only do it once a week or every other week. Once your grip improves your DL with skyrocket!
P.S. I'm in USA
Shawn

22-03.-2007, 07:36 AM	#41
izatt82 Registered User Join Date: Mar 2007 Location: taylorville,il Posts: 87	Re: Anyone take Creatine, is it legal my personal 2 cents on creatin is the crap don't work it might for a while but you lose it. it tried it several times not a good product in my mind. the best most consistant thing i have found is a good diet a daily vitamin and a good protien powder. i use isopure but have had good results with others. as far as your goals thats really what makes a differance. my goals when i was in the military and lifting where probally differant than yours. with that said how many dead lifts do you do per set at 220? heres the thing i personally have never used wirst straps they put alot of stress on your arms in a differnt way. i never used gloves either but that was a personal thing. now if your havng problems with your hands going out at 220 then i wouldn't sugest straps unless your doing them for some crazy reps then i clound understand the hand thing. but as far as useing them to go up in weight i wouldn't when i was lifting alot if my hands couldn't go up then i didn't go up. until you get real heavy then you almost have to have them. real heavy i consider in the 450 lbs range and up. of course you look like your smaller build than me that could play part. and if youv'e had hand problems before then i would switch my DL to a rear squat frount squat routine. and also do jump squats. DL really isn't where it's at if your looking for just leg strength. just legs i would do jump squats front and rear squats. and deep squats. the deep squats are going to hit the same area as DL which is the glutes. these will be alot easier on your hands. and on your back too if you do them right. just my 2 cents so that way less chance of hurting your hands. just my opiton though some thing to think about . later

22-03.-2007, 08:37 AM

#42

mikesbytes

Registered User

Join Date: Apr 2006

Location: Ashfield, Sydney, NSW, Australia

Posts: 1,704

Re: Anyone take Creatine, is it legal

Quote:

Originally Posted by Lionfish

Thanks Shawn, hold for 60 seconds, thats a good idea, I'll try it with say 120kg/264lbs.

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22-03.-2007, 09:02 AM

#43

mikesbytes

Registered User

Join Date: Apr 2006

Location: Ashfield, Sydney, NSW, Australia

Posts: 1,704

Re: Anyone take Creatine, is it legal

Quote:

Originally Posted by izatt82

my personal 2 cents on creatin is the crap don't work it might for a while but you lose it. it tried it several times not a good product in my mind. the best most consistant thing i have found is a good diet a daily vitamin and a good protien powder. i use isopure but have had good results with others. as far as your goals thats really what makes a differance. my goals when i was in the military and lifting where probally differant than yours. with that said how many dead lifts do you do per set at 220? heres the thing i personally have never used wirst straps they put alot of stress on your arms in a differnt way. i never used gloves either but that was a personal thing. now if your havng problems with your hands going out at 220 then i wouldn't sugest straps unless your doing them for some crazy reps then i clound understand the hand thing. but as far as useing them to go up in weight i wouldn't when i was lifting alot if my hands couldn't go up then i didn't go up. until you get real heavy then you almost have to have them. real heavy i consider in the 450 lbs range and up. of course you look like your smaller build than me that could play part. and if youv'e had hand problems before then i would switch my DL to a rear squat frount squat routine. and also do jump squats. DL really isn't where it's at if your looking for just leg strength. just legs i would do jump squats front and rear squats. and deep squats. the deep squats are going to hit the same area as DL which is the glutes. these will be alot easier on your hands. and on your back too if you do them right.
just my 2 cents so that way less chance of hurting your hands.

just my opiton though some thing to think about .
later

At 100kg/220lbs, this week I did 8 romanian deadlifts straight grip before the hands gave out and 7 romanian deadlifts twist grip at 120kg/264lbs. Doing conventional deadlifts I can do more reps as you can reset your hands when you have put the bar down on each rep.

Sorry, I'm not sure what a rear squat / front squat is. I've only started doing real squats this year, currently I'd doing AFT squats and conventional 90deg ones, so I'm keeping the weight low until I've got good technique.

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22-03.-2007, 10:53 AM	#44
izatt82 Registered User Join Date: Mar 2007 Location: taylorville,il Posts: 87	Re: Anyone take Creatine, is it legal yep that the way you have to do it tonight i'll find a link for ya on the squats. there great if your looking for leg power.

22-03.-2007, 11:26 AM	#45
McSpin Registered User Join Date: Mar 2005 Posts: 34	Re: Anyone take Creatine, is it legal My experience with creatine: I'm in my 50's and wanted to increase my energy during weight training workouts. Within 2 weeks, I was 6 pounds heavier (water). I most definitely had more energy and better workouts. The downside was that I couldn't sleep when I took it. I felt like I was jacked on caffine. As for increasing strength - better workouts equals stronger. No doubt, I made my fastest increases while taking it. For a cyclist, the weight gain would cancel out any strength gains, so I doubt it would show much use other than maybe for a track cyclist or sprinter.

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