What if I told you that you could activate the genes responsible for increased muscle cell volume and size in the next 3 days?

The best thing about it is that you probably already have the very thing necessary for this in your kitchen!

While every one else is searching for the latest CRAZY supplement to accelerate their gains, you should be using this one…

…in its most EFFECTIVE form and,

…in the most EFFECTIVE way!

Check out the following study title:

Global and targeted gene expression and protein content in skeletal muscle of young men following short-term creatine monohydrate supplementation. [1]

Yep, Creatine Monohydrate! I’ve already blogged about the fact that monohydrate is the most effective form of creatine, despite what some manufacturers would have you believe.

But in the above study, Canadian scientists found that loading with creatine monohydrate for just 3 days at 20 grams per day caused an increase in the expression of genes responsible for muscle growth.

Interesting to note that this study involved NO training whatsoever. The message is this: If you’re not already supplementing with creatine, now is the time to start!

Now, if you’ve been reading my blog for a while, you’ll know that I previously commented on a NEW way to take creatine that could prove to be MUCH more effective.

It also involved 3 days of creatine loading, which was followed by 3 days of zero creatine supplementation.

Why?

Because apparently the traditional dosage pattern fails to maintain high muscle creatine concentrations over a longer period of time (6 to 12 weeks). [2]

Also, the traditional loading period (20 grams per day for 5 days) may cause creatine saturation outside the cell, which may prevent effective muscle uptake for weeks or even months!

The above 2 points are according to Paul Cribb from AST.

Since the purpose of using creatine is to:

Maximize the uptake of creatine by muscle cells to create and maintain the maximum muscle creatine concentrations possible…

…Cribb suggests we do this best with short term ‘creatine loading‘ following by ‘creatine abstinence’ ad infinitum. The pattern goes like this:

  1. Load for 3 Days
  2. Abstain For 3 Days
  3. Repeat Steps 1 and 2

Theoretically this strategy accomplishes the goal of maintaining high muscle creatine concentrations and prevents what’s known as ‘creatine receptor down-regulation’.

For the sake of making this user friendly, you could use a 3-day on, 4-day off strategy, staying off creatine from Thursday to Sunday each week.

Where’s My Guinea Pigs?

Who wants to test this?

I’m looking readers who are willing to test this method and report back to the rest of us.

Here’s what I want you to do:

  • From today, 1 Aug 2011, stop creatine supplementation altogether. This starts a 14-day wash-out period
  • On Monday, 15th Aug 2011, commence the above dosing strategy. Monday-Wednesday at 20g per day. Thursday-Sunday at 0g.

From there report back to us via the Facebook group and/or forum, but preferably on Facebook.

If the response is positive, more people can get on board. If not, we can toss the idea aside.

But let’s not dismiss something that could prove to be VERY beneficial, especially if you see yourself as a creatine “non responder”.

As stated above, the best form of creatine is monohydrate, see here. If you’re in the UK/Europe, you can get 250g of creatine monohydrate for £4.59, or 250g of creapure creatine for £7.69. If in the US, Optimum Nutrition’s Creapure Creatine is a good choice.

Let me know if you plan to take part below and on facebook!

Stay Motivated!

Mark

[1] Global and targeted gene expression and protein content in skeletal muscle of young men following short-term creatine monohydrate supplementation.

[2] Performance and muscle fiber adaptations to creatine supplementation and heavy resistance training.

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