Can Phosphocreatine Get Ripped Mass and Strength

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If you have been wanting to build muscle but you just haven’t been seeing the results that you have been looking for with other workouts, it is time to rethink your approach. In this video, I’m going to give you a muscle building 101 course on the most important things you need to focus on when it comes to building bigger muscles and achieving muscle hypertrophy. No gimmicks or phony shortcuts needed here. Just pure muscle building science to help you get over the hump and start packing some size on your frame..
To get you started, it is important to understand that everything comes down to just one concept and that is the intensity of your training. Now I don’t just mean how psyched up you are to tackle your next workout. I mean, in addition to that, how intensely focused are you on achieving your goal? If you are as much as you say you are, then you will realize that there are many things that need to be addressed outside of just showing up to the gym and trying hard..
It starts with a plan. No successful lifter has ever built appreciable amounts of muscle size without having a plan for getting there. I’m not just talking about knowing what you are going to do in the gym that day (although that would be a great start)! I’m talking about knowing how this workout is going to impact the next one and the next one after that. With a goal in mind you need to have a map for getting to your goal and it starts with knowing what steps you are going to take from one workout to the next..
With that in mind, it is now time to actually start lifting the weights. From here, the intensity that I hinted at in the beginning becomes crucial. Are you simply counting to 10 or 12 or are you pushing with every bit of effort with the rep count secondary? I hope it’s the latter. When it comes to training for more muscle size you need to realize that your effort will dictate everything. Overload is critical. The use of compound lifts to build up a strength base is a must in order to set the stage for growth. Your use of other techniques (like volume training) should still equate to an overall overload if the end goal is to get bigger..
This is where many people fall off the path. There is simply no way around hard work when you are trying to build muscle. Which leads us to the next point and that is, once your set is done what are you doing with your time. If you sit around and let far too much time pass between sets then you are dramatically decreasing the effectiveness of the workout. Rest times should be prescriptive and serve to keep your muscles stressed for the entire workout. They should not be looked at as times to jump on social media and take you out of the frame of mind necessary for building muscle..
In fact, some people ease into their rest periods too quickly. I believe that the use of some sort of set intensifying technique (like drop sets, forced reps, negatives, super sets, etc) is a great way to ensure that you tap into the reserves that your body was likely hanging onto that your mind was unwilling to let go. If you want to achieve greater muscle size you are going to need to interrupt that thought pattern and train harder. I always say, you can train hard or you can train long but you can’t do both..
Finally, every natural lifter knows that the only way to build bigger muscles is to allow your body to recover between workouts. This simply can’t happen if you aren’t prioritizing it. In fact, I would say that even if you get everything else right up to this point, if you screw this up, you will blow all opportunities to grow as big as possible..
If you are looking for a complete program that helps you to do each of the steps laid out here day by day, head to http://athleanx.com and get the ATHLEAN-X Training System. I will literally coach you through every single day and make sure you never forget how to apply each of these concepts to your workouts and meals. In no time, you’ll be looking like an athlete by training like one..
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MUSASHI CREATINE is a highly researched and widely used sports supplement..
100% CREATINE MONOHYDRATE.
SUPPORT MUSCLE STRENGTH.
INCREASE LEAN BODY MASS.
Always read the label, and follow the directions for use..
Creatine is a molecule produced in the body and is a dietary precursor of Phosphocreatine which releases energy. It can help to support energy production, enhance muscle strength and increase lean body mass during high intensity exercise and resistance training. MUSASHI CREATINE is micronised to ensure easy mixing.

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Today, we’re looking at the list of the best supplements to help build muscle without side effects, along with the ones you should skip or avoid all together. Because while our core nutrition is really the staple of muscle building, the right supplements can have some great muscle building effects..
The Best Muscle Building Supplements (1:20).
At the top of our list is creatine monohydrate. It’s a key player in boosting our body’s main energy source (ATP) during short-term, high-intensity exercise. A daily dose of 5gs can directly stimulate muscle growth. The only potential risk is for those of us with any kidney issues, so check with your doctor to be safe..
The next on our list is a quality protein powder. Because hitting your daily protein target of 0.8-1g of protein per 1lb of body weight (0.45 kg) can be challenging to reach from healthy meals alone and protein powder is a convenient source..
Here are our favorite high-quality protein powders:
Whey ProteinOptimum Nutrition’s Gold Standard (1-5lb bottles available) https://amzn.to/2MQAvOM.
Plant-Based Protein: Vega Protein & Greens (Large bottle has 1 month worth of servings) https://amzn.to/2PdWocA.
For more details on these, click here: https://fit-father-project.helpscoutdocs.com/article/48-best-protein.
The next one on our list is Vitamin D3. First, it can naturally boost testosterone levels in men with lower levels of Vitamin D3 (roughly 3/4 of the U.S population). So there’s a good chance that a lot of us could boost our muscle building potential from a daily Vitamin D supplement..
And muscle building is tied to our overall picture of health. So whatever vitamins we can take to boost our nutrition will help build muscle. This is why we also recommend a high-quality multi-vitamin as well..
Here’s our favorite multi-vitamin: https://amzn.to/2IeMzbq.
Last on the list of supplements to help build muscle are probiotics. Because aside from all the amazing benefits for our immune system, digestive tract and brain power, research also shows that the lactobacillus bacteria in probiotics can aid in fat loss and muscle building..
Recommended Video Probiotics: https://www.youtube.com/watch?v=dyVqykYwC0Q&t=12s.
The Maybe Choices for Muscle Building Supplements (6:53).
The first one is beta-alanine. While it can slightly increase our endurance in exercise sets ranging from 60 seconds to 2-3 minutes, muscle building sets are much shorter. So, beta-alanine won’t aid your performance..
The next supplement in the ‘maybe’ category are BCAA’s. Similar to a good protein powder, they can have some muscle building benefits if you’re not hitting your daily protein target. But, if you are getting enough protein from your diet, they won’t help achieve additional muscle gains. Now, they can be a great choice for those of us who are dieting by preventing muscle loss without adding on any extra calories..
The next is ZMA’s. Zinc magnesium combination. If you’re on the proper muscle building diet like the one linked below, there’s really no need to spend extra money on this supplement. If you’re deficient in these nutrients, it can boost testosterone levels, but a proper diet is a much better way to do that..
The Old School Muscle Building Diet is right here: https://www.fitfatherproject.com/old-school-muscle-program.
The final muscle building supplement in the maybe category is Citrulline-malate. It has some similar muscle building benefits to creatine, but it doesn’t seem to be as effective, so we don’t believe its worth the extra cash if you’re using creatine..
The Skip Supplements (11:10).
The mild muscle building benefits of these aren’t worth the cost. You’ll discover why in the video..
#1 Nitrous Oxide Boosters (Supplements containing L Arginine).
#2 Glutamine Supplements.
#3 Testosterone Boosters.
The Avoid Supplements (13:45).
These are supplements with potential health risks and drawbacks for your muscle building efforts..
#1 Cheap Mass Gainers.
#2 Pro hormones and pro steroids.
#3 SARMS (Synthetic Muscle Building Compounds).
#4 Growth hormones.
Basics of intermittent fasting 20:00.
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-Dr. Balduzzi + The Men’s Health Experts @ The Fit Father Project.
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**Disclaimer: This information is for reference purposes ONLY and cannot replace personal information you can and should discuss with your Doctor. If you have any concerns about your health, you should see your Doctor immediately. Results vary by individual, so we do not guarantee you will get the same results as any shown here or on our website.

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Right now, are you struggling to experience an increase in your muscle size & strength… Even when you consistently train?
Do you notice that friends or others around you get better results from working out… Even when you seem to be doing the exact same thing?
You could be a genetic non-responder for gaining muscle or increasing strength..
However, as you’ll see inside today’s video… there are many factors when it comes to gaining muscle size & strength. And the odds of being a non-responder for those are pretty small. So follow the muscle gaining checklist we have for you inside the video..
And even though you may not be seeing a response to one metric, like gaining muscle, they have yet to see people who didn’t respond at all. Meaning you will still see improvements for other metrics and overall improve your health..
If you are not seeing the results you want right now for your current training, then maybe it’s time to change it up! You may respond better to a different workout routine..
If you’d like to try our RPF4 Method, in-home bodyweight training, check out the links below..
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Thanks for watching and supporting our channel! And remember, all of our videos are meant to be used as guides to contribute to your journey. Not strict doctrine. Take the things that fit you and discard things that don’t. New information always arises and our training will change over time. Our goal is to give you the best information currently available and also provide our personal experience. To your fitness success!
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Why You CAN’T Gain Muscle.
Genetic Non Responder.
How To Gain Muscle.
Hard Gainer.
How To Increase Strength

This video presents an overview of creatine along with a detailed explanation of the molecular mechanisms involved with it. It also demonstrates how creatine supplementation impacts the molecular mechanism to provide benefits such as increased strength, increased muscle mass, improved performance and fatigue resistance..
Royalty-Free Music from Bensound.
This video was made by McMaster Demystifying Medicine students Victor Nguyen, Ghazaleh Jafarazadeh-Maleki, Vaithiegaa Mathanarajan and Karan Taghizadeh..
Copyright McMaster University 2020.
References:
Cooper, R., Naclerio, F., Allgrove, J., & Jimenez, A. (2012). Creatine supplementation with specific view to exercise/sports performance: an update. Journal of the International Society of Sports Nutrition, 9(1). https://doi.org/10.1186/1550-2783-9-33.
Guimarães-Ferreira, L. (2014). Role of the phosphocreatine system on energetic homeostasis in skeletal and cardiac muscles. Einstein (São Paulo), 12(1), 126-131. https://doi.org/10.1590/s1679-45082014rb2741.
de Souza e Silva, A., Pertille, A., Reis Barbosa, C., Aparecida de Oliveira Silva, J., de Jesus, D., & Ribeiro, A. et al. (2019). Effects of Creatine Supplementation on Renal Function: A Systematic Review and Meta-Analysis. Journal Of Renal Nutrition, 29(6), 480-489. https://doi.org/10.1053/j.jrn.2019.05.004

Your muscles change a lot over the course of your life. In this episode, Patrick breaks down everything you need to know about how muscles form, grow, and how to stay strong later in life..
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While some aspects of aging are hard to picture and are the topic of ongoing research, one that we know quite a bit about is muscle..
But muscle is complex. Not only is it always adapting to how we use it, our muscle also changes multiple times over the course of our lives..
Today, we’ll learn about how our muscles change from the time we’re just a fetus, to our last mortal moments. There are three types of muscle: cardiac muscle, smooth muscle, and skeletal muscle..
As you might’ve guessed, cardiac muscle exists in our hearts. Smooth muscle can be found around our blood vessels and certain organs. And finally skeletal muscle is the type of muscle that lets you move you body, and it is also the focus of this episode..
Skeletal muscle is the most massive group of tissue in your body accounting for about forty percent of your body weight, so where does it come from?
Find out the answer and more in this Human..
#muscle #buildmuscle #body #fitness #seeker #physiology #humanseries #human.
Read More:
Everything you’ve ever wanted to know about muscles.
https://www.popsci.com/build-muscle-faq-exercise-experts/.
“Muscles form when specialized long and tubular cells, known as myocytes, band together in a process called myogenesis. These fibers are distributed throughout our bodies and come in many different shapes, sizes, and forms.”.
How to Fight Sarcopenia.
https://www.healthline.com/nutrition/sarcopenia.
“Sarcopenia, also known as muscle loss, is a common condition that affects 10% of adults who are over 50 years old. While it can decrease life expectancy and quality of life, there are actions you can take to prevent and even reverse the condition.”.
What is muscle atrophy?
https://medlineplus.gov/ency/article/003188.htm.
“There are three types of muscle atrophy: physiologic, pathologic, and neurogenic. Physiologic atrophy is caused by not using the muscles enough. This type of atrophy can often be reversed with exercise and better nutrition.”.
This Seeker health miniseries will dive deep into the cellular structures, human systems, and overall anatomy that work together to keep our bodies going. Using the visual structure and quick pacing of Seeker’s Sick series, these human bio-focused episodes will give a new audience an inside look on what’s happening inside all of us..
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Creatine monohydrate has been earning fans in the gym, and in the lab, for 25 years. But there’s still plenty of confusion about the best way to take it. How much? When? Is it safe?
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Are you a non-responder? Get answers from a Ph.D. researcher who has studied creatine himself!
| 8 Questions About Creatine Answered |.
1. What is Creatine? (0:15).
2. How Do I Does Creatine? (0:30).
3. What does creatine do to lean body mass? (0:51).
4. Does creatine promote gains in fat mass? (1:20).
5. How does creatine affect children & Elderly (01:32).
6. Hoe does creatine affect vegetarians & vegans? (2:39).
7. How does creatine affect brain function? (3:07).
8. Who best responds to creatine? (3:24).
Just a few years ago, creatine was something that was talked about like it was a “secret weapon” that was really only for bodybuilders, powerlifters, and other hardcore strength athletes. Today, the secret is definitely out! Athletes of all types take creatine as a way to get more results from their training, and to help them recover between sessions..
Make no mistake: Creatine isn’t a shortcut to results. If your training and nutrition aren’t in order, the benefits it provides will be far less than if they were. But the research is clear that for many athletes, this is one supplement that comes with a significant upside..
“There are plenty of supplements out there where people report great results anecdotally, but the science is either wishy-washy, or simply not there,” explains Douglas Kalman, Ph.D., RD, in Bodybuilding.com’s Foundations of Fitness Nutrition Course. “With creatine, not only has it built a solid reputation among lifters and many other types of athletes, but the science backing it as a legit performance enhancer is robust and pretty consistent. With over 2,000 studies to date, it’s the most effective performance-boosting supplement out there.”.
| What Is Creatine Monohydrate? |.
“Creatine is a combination of three different amino acids: glycine, arginine, and methionine. That’s it—nothing more than a combination of amino acids,” writes world-class powerlifter Layne Norton, Ph.D., in the article “Creatine: What It Is and How It Works.”.
And yet, that simple compound is involved in a vast number of processes in the body. It’s a fundamental component in how your body creates its primary form of energy in muscle cells, the compound adenosine triphosphate, or ATP. When muscles contract explosively, or for brief, intense work lasting no longer than 8-12 seconds, creatine (bonded with phosphoric acid as creatine phosphate) is how the muscle creates the energy necessary to do it..
Most of the creatine in your body is created in the liver and kidneys, but the majority of it is stored in muscle tissue. Creatine is not considered an “essential” nutrient, because healthy human bodies are capable of creating it, and it can also be easily obtained through a diet that contains animal products..
However, dietary creatine pretty much only comes from animal products. So vegan and vegetarian athletes don’t get nearly as much creatine in their diet as those who eat dairy products, eggs, and/or meat. This is one reason why creatine is often recommended as an important supplement for vegetarians..
Creatine monohydrate, the most popular form of creatine supplements, is simply creatine with one molecule of water attached to it—hence the name monohydrate. It is usually around 88-90 percent creatine by weight..
You may occasionally see people claim that creatine is a steroid. Norton says this couldn’t be further from the truth..
“No, creatine is not a steroid, it is totally different and works in a different manner,” he writes. “It is also not a stimulant, although it is sometimes combined with stimulant ingredients like caffeine in pre-workout formulas..
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