set 1 - warmup (for deadlifts 5-10 reps light weight, get a good stretch)
set 2 - heavy weight pre-max (go for a weight you know is heavy and close to your max without being the actual max) - try for 1-2 reps
set 3 - max set (wait approximately 3-5 minutes and add on another 10-15 lbs from set 2 and attempt) try for 1 rep obviously
set 4 - IF YOU FAILED set 3, take 5 lbs off and attempt again, if you SUCCEEDED set 3, add another 5-10 lbs and try again (obviously wait another 3-5 minutes for this set)
repeat set 4 as necessary

Hey there, Raynor!

So, I was thinking of starting to take Creatine Monohydrate, have heard quite good things about it.

Since I really like workouts, it's like my life - maybe I should take Creatine, so it will get more interesting.

Now my question is -

Do you have to do a loading-phase with this?

I read on some sites that you should load it, and after like 10 weeks, stop for about 4 weeks, and load-up again.
Other sites says you just have to take a teaspoon every day.

A little bit confused - thanks for help in advance!

This post was edited by SyB_BaM on Aug 12 2011 01:38pm

READ UP HERE:


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=332710367
Creatine Dosing



http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=360176371
Kre Alkalyn vs Creatine

Do you have or is it possible to have a cutting routine where i only do one muscle group per day say Chest, Back, Legs, Shoulders and Arms. I tried to keep doing the 5x5 but i feel im struggling alot whilst on the Keto diet and im mainly after the athletic/toned body look more than strength. Would Creatine do anything for me and could i take it on Keto

I also find because i dont have a gym partner i struggle with 1RM ect and having nobody to spot me and help/show me how to do exercises properly, i do go the gym with my GF but she just does yoga, pilates ect and she wont come near the weight section with me lol plus wouldnt feel comfortable with asking her to spot me lol

Is it possible to do a set weight Heavy(ish) for a certain amount of sets/reps rather than try and find my 1RM and start at that and drop weight off. So say i jusy do for example do the exercises in say the 5x5 routine but a set weight for each one not adding or taking anything off.. for example a chest Day.

Bench Press - 10 reps @ 50kg for say 2-3 sets then the week after go upto say 55kg..
Dumbbell Flies - 10 reps with say 10kg Dumbbells for 2-3 sets
Incline Bench Press - 10 reps @ 50kg for say 2-3 sets then the week after go upto say 55kg..
Decline Press - 10 reps @ 50kg for say 2-3 sets then the week after go upto say 55kg..


If not guess i will just have to suck it up and get on with it lol


Thanks, Hope you understand what i mean..

Stu

This post was edited by StuOwen86 on Aug 12 2011 04:07pm

http://www.activesportsnutrition.co.uk/weight-loss-diet-aid-supplements/inferno-2-90-caps.htm?gclid=CKWLoKnlyqoCFUMKfAodCipjyw
Your opinion. Thought this would be a simple solution too help lose abit of bf quickly

hey raynor, what kind of routine do you suggest for getting bench numbers up? i weigh 150 right now and just benched 195x1 touching chest without bouncing, current goal is 225 but ultimately want to be able to hit 265 or so

Can I mix milk with my whey protein?

Because I absolutley hate the water/whey mix...

It's disgusting. I had the vanilla one, and I gagged, and the chocolate one isn't good either.

I really would like it if I could use milk > water

Ok. Currently stats:
Age: 17
Weight: 155
Height: 5'11"
Bench: 165x6 (Have not tried to max out, just put a 45, 10, and 5 on both sides)

For my workouts I go 5 days a week and always cycle between: Biceps/Back days, Chest/Tris days, and Shoulders/legs days.

I take Size On (Creatine) while I work out. And I take Serious Mass (Protein) after work-outs.

My questions are:
Since I take Size On (Creatine) do I need to be taking it more than one time a day? The bottle says (Take while working out).

Also my routine of working out has been the same for around 3-4 months and was thinking it was time to switch it up a little bit.

Hey there.

Yes you can change the 5x5 plan to something like 5 sets of 10 reps instead for cutting, just make sure you're busting your ass with those sets and not half-assing it.

Secondly as far as creatine goes...try SciFit Kre Alkalyn 1500 capsules, they are very good.

Looks decent, but no supplement alone will make you lose fat.

You need a solid cutting diet, high activity level, AND proper supplementation.