We Learned That Creatine May Help Athletes
In our first review this week, I tackled a recent manuscript that tested the use of creatine along side of a concurrent training approach.
Concurrent training is essentially every athlete in existence. You're attempting to maximize strength and hypertrophy gains while also trying to optimize endurance. Surely, it's not the easiest thing to do in the world so finding ways to optimize this process is always welcome. These researchers placed participants in essentially equal groups, only giving creatine to one group while the other received placebo.
Results indicated that when creatine was ingested, strength was maintained and even increased whereas placebo did not. Essentially, the creatine allowed for some benefit that reduced the impact of endurance exercise on strength gains. However, it's important to consider that the training protocol used itself may have played a role but since placebo did the same thing, yet experienced no benefit, the creatine may have played a significant role.
If you or someone you know is an athlete, you'll want to read about these findings and what they mean for your performance.
We Learned Longer Rest Periods Are Better For Gains
Copyright: shevtsovy / 123RF Stock Photo
Many people assume that shorter rest periods are beneficial but what if it was actually the opposite?
In our second review, I tackled research that indicates longer rest periods are more advantageous for muscle and strength gains than shorter rest periods. Really, this makes a ton of sense. Longer rest means greater recovery. More recovery means effort for each set will be higher. More effort per set means more total volume, which if we're assuming volume is important for gains, we've got ourselves a winner.
Just keep in mind that shorter rest periods still have a purpose and benefit. Adjusting rest periods according to the goal of the workout is imperative.
What's In The Works
Overall, my main focus currently is on building clientele, writing articles for you and also building some trianing programs that other people will enjoy. Additionally, I'm working on getting a new article published elsewhere. Once that happens, I'll be sure to share here.
Have topics you're interested in? Questions you need answered? Let me know as I love to feature questions and answers from readers in blog, article and even video format. If you're interested in something like that, please consider messaging me using the facebook plugin at the bottom right of your screen or alternatively, send me an email at firstname.lastname@example.org