Increase Size and Strength with Creatine in Just Three Days of Training

Creatine monohydrate has long been a staple of weightlifters’ diets. It has been recognized as the king of all supplements to help you get big and shredded. Previous studies have demonstrated increases in strength, power output, and decreases in acceleration time after only 2 days of resistance training. Other studies have reported improvements in isokinetic performance after only 5 days of creatine supplementation. Consequently, there should be a combined benefit of creatine supplementation and short-term resistance raining for eliciting rapid increases in muscle strength, power output, and overall muscle size.

Hence a current study examined the effects of 3 days of resistance training combined with 8 days of creatine supplementation on mean power output, acceleration time, and surface electromyography (EMG) of the leg muscles during maximal effort leg extensions. The results indicated that 3 days of resistance training are sufficient to elicit significant improvements in peak strength and acceleration time.

From a rehabilitation perspective, the results of this study are useful for rehab or strength and conditioning professionals who may need to rapidly increase the strength and power output of an athlete, bodybuilder or fitness enthusiast within 9 days. This is great news for those looking to improve their strength and power output for a specific athletic event or anyone looking to increase training efforts over time.

Start or continue using your creatine supplements along with protein and other supplements to get the most benefit out your workouts

Funk Roberts
From (Strength Cond. Res. 21(3):668-667, 2007.)

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