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For the first 5-7 days load 25 grams per day, taking 5 grams per dose spread out throughout the day.I recommend that you place the whole serving (heaping teaspoon) directly into your mouth and wash it down with 8 oz. The second in the evening or post-workout as follows: Take the creatine with the protein and take the sugar after 1 hour.If John chooses to perform a second set of leg extensions, he will clearly perform a greater work volume.He is unlikely to achieve a greater work intensity, however, by completing additional sets of leg extensions.This could be adding weight to strength exercises, or running faster or longer with cardiovascular training.
These include the American College of Sports Medicine, the American Council on Exercise, and the YMCA of the USA. These basic exercise procedures have proven to be an effective and efficient means for developing muscle strength and mass.Let’s say that John typically performs 10 leg extensions with 150 pounds, which is 75 percent of his maximum resistance.As John’s quadriceps muscles fatigue, his momentary strength decreases on a repetition-by-repetition basis.I have only encountered one seeming “non-responder”.I have never had anyone I was working with experience any negative side effects from taking creatine.
This does not mean that further strength development is impossible, but it does indicate a need for program changes.