BCAA's, what do they do? are they good to take? and are they better as powder than pills or vica versa? or does it not matteR?

piller is partially right.

monohydrate is the most basic form of creatine that is most effective for most people (80%+)

micronized creatine is a step better - but more expensive. Works for a lot of people (50%+)

and lastly...kre-alkalyn which is the MOST effective and the most expensive...but only works for about 25% of people

ahahaha jn's link was great.

But yes, to explain this for you in the easiest way...Branch Chain Amino Acids prevent muscle atrophe when you train or go more than an hour or two without eating. It helps the body hold onto muscle without catobolizing it when you spend lengthy time at the gym or time between meals.

taking 2g before and 2g after and 2g every 45 mins during exercise

What's a safe rate of progression on squats.
I haven't gone to the gym in a while, and I started doing some squats a couple months ago again. I was adding 20 pounds every week thanks to muscle memory, but I stopped because my knees hurt.
Any advice?


Also, what effect, if any, does cigarette smoking have on one's catabolic rate?

This post was edited by l.e.g.e.n.d on Mar 24 2009 01:37am

is whey protien better than creatine

Hello there

I got 2 questions
Would it be a better idea to take 2 scoops of whey post workout, or 1 scoop of whey post workout and 1 of casein before bed?

and What would u recomend for a BCAA and when should I take them?

oh dear god...


TWO COMPLETELY DIFFERENT THINGS
IF your talking bout supplements take protein instead of creatine it helps repair the muscles...etc etc lol

Each has they're own +'s....

if you have to get one or the other i would get whey but truly two totally different things

EDIT: Now here is my question.

Should everyone do 1 muscle per week because i feel like if i really give that long between each muscle i actually get weaker lmk.

This post was edited by shakeandbake47 on Mar 24 2009 10:11pm

are you asking if you should do each muscle group once per week, or do 1 muscle group per week?