Anyone use creatine?

September 23, 2024, 09:48 PM

Twist18

I’m 50, and looking to make some gains in the weight room, specifically my bench press. I’m kinda stuck at 335, my goal is to hit 405, but I want to make sure I don’t injure myself. A friend recommended creatine, and I’ve heard/read that it’s safe, but I wanted to hear from people who use it regularly. How much do you use, brands, etc? Thanks!

September 23, 2024, 10:22 PM

TMats

Yes, 5 gms/day, but just for the last 6 weeks or so.

September 23, 2024, 10:33 PM

Slippery Pete

I use it on and off for 2 decades. Not currently taking it. 5 grams a day is generally good enough for most people. There's arguments you don't need it, I don't disagree with that. It's just if you want to squeeze the best performance out of strength especially it will get you a little extra, possibly.

Creapure I think is generally considered the best. It's dirt cheap on prime or whatever.

I benched over 400 in competition at least 10 times, with the most being 413 (twice) and I pause doubled 405 in the gym a week after that. Decided to not gain anymore weight and sacrifice in that regard just for powerlifting. I competed at 198 mostly and 220 at the end. I saw 236 on the scale one morning and said, Nope that's it. Far enough.

335 is strong. Prepping for a 402 bench in comp, I would heavy bench once a week and light bench 72 hours later with 185x6x8.

Heavy peaking pyramid below.

Sets x reps ----- Close Grip
315x3x8 ------ 295x3x8
320x3x8 ------ 300x3x8
325x3x8 ------ ...you get the idea.
330x3x5
335x3x5
340x3x5
345x3x3
350x3x3
355x3x3
360x3x2
365x3x2
week off
Competition.

I see some brain stuff that's positive about Creatine. I know a lot of super heavies that will never bench 405 so don't get discouraged. Some are good at bench, some dead, some squat. Freaks kill all 3. Creatine will only be 1 very small thing to get to 405 from 335. Took me 8 years to go from 275 range to 405.

September 23, 2024, 11:39 PM

grumpy1

I am 72 and have been taking creatine for over a year 5g a day. It does help with strength training by increasing your muscles phosphocreatine stores allowing a bit more exertion before exhaustion. Also it may have other benefits including for the brain especially for us older folks. I have had no side effects and when I told my Primary MD I was taking it he said excellent and that he was too. Creatine is an extremely widely researched supplement and found to be safe for almost everybody. We get it in our diet but research has shown more can be beneficial. While creatine can be beneficial I can't see it as something that will prevent yourself from getting injured.

https://www.healthline.com/nut...benefits-of-creatine

September 23, 2024, 11:40 PM

Twist18

quote:
Originally posted by Slippery Pete:
I use it on and off for 2 decades. Not currently taking it. 5 grams a day is generally good enough for most people. There's arguments you don't need it, I don't disagree with that. It's just if you want to squeeze the best performance out of strength especially it will get you a little extra, possibly.

Creapure I think is generally considered the best. It's dirt cheap on prime or whatever.

I benched over 400 in competition at least 10 times, with the most being 413 (twice) and I pause doubled 405 in the gym a week after that. Decided to not gain anymore weight and sacrifice in that regard just for powerlifting. I competed at 198 mostly and 220 at the end. I saw 236 on the scale one morning and said, Nope that's it. Far enough.

335 is strong. Prepping for a 402 bench in comp, I would heavy bench once a week and light bench 72 hours later with 185x6x8.

Heavy peaking pyramid below.

Sets x reps ----- Close Grip
315x3x8 ------ 295x3x8
320x3x8 ------ 300x3x8
325x3x8 ------ ...you get the idea.
330x3x5
335x3x5
340x3x5
345x3x3
350x3x3
355x3x3
360x3x2
365x3x2
week off
Competition.

I see some brain stuff that's positive about Creatine. I know a lot of super heavies that will never bench 405 so don't get discouraged. Some are good at bench, some dead, some squat. Freaks kill all 3. Creatine will only be 1 very small thing to get to 405 from 335. Took me 8 years to go from 275 range to 405.

Wow, great info, thanks! I’m not looking to compete, it’s just a personal goal. The main goal, especially being 50, is not to injure myself! I noticed you’re in the Bay Area, whereabouts? I’m in the east bay.

September 24, 2024, 02:49 AM

Prefontaine

Been using it for 25 years for pre workout. Watch the weight at 50. I’ve torn two different tendons and both labrums from heavier weight (age). I’d suggest backing off the weight, and increasing reps. No lockouts, and cut the 10-20% of the top of the rep and bottom 10-20% off, to keep the muscle under constant tension. The injuries, downtime, MRI’s, and medical treatments, all suck.

September 24, 2024, 07:37 AM

myrottiety

Yes - Started working out again a bit ago. Plus doing 5-7 hours of BJJ a week. Not really looking for gains more to see if it helps with recovery.

But I'll take any gains as well.

There's a great Wendler 5.3.1 spread sheet. It does all the math for you on major x4 lifts. Squat, Dead, Strict press, and Bench.
https://docs.google.com/spread...iWqsqESOdU8/htmlview

If you just follow the math it'll put #5 on your bench & press every month on the month. Plus it'll put #10 on your squat & deadlift every month on the month. Just trust the math and put in the work.

September 24, 2024, 07:48 AM

Leemur

All it ever did for me was give me the squirts.

September 24, 2024, 07:55 AM

mark123

You’d have to be over 350 lbs to require 5 grams per day. For the average 200 lb weight trainer 3 grams daily is adequate. It does help, it’s safe and it’s cheap.

September 24, 2024, 09:12 AM

Slippery Pete

quote:
Originally posted by Twist18:
I noticed you’re in the Bay Area, whereabouts? I’m in the east bay.

Pro tip numero uno. Don't nest the whole previous quotes when they are big. Eats up bandwidth.

Yep I'm in Milpitas. I bench on National Bench Press Day (Monday)in my Garage. Come on over I'll put some Lbs on your bench. Or I lift on weekends too. Can train your bench or give you some tips.

September 24, 2024, 09:48 AM

berto

My roommate in college started using it. He thought it would help him get jacked. The flaw in his plan was going to Burger King everyday instead of the gym. He got fat.

September 24, 2024, 10:04 AM

6guns

quote:
Watch the weight at 50. I’ve torn two different tendons and both labrums from heavier weight (age).

I'll echo this. I know it's something you don't want to hear, but if you injure yourself, it could be for life. I had torn labrum cartilage in both shoulders and that was it for conventional lifting for me. Now it's body weight and relatively light dumbbell work. But at my age, 66 next month, I focus on cardio; biking and walk/jog with resistance once or twice a week.

Just be careful.