Shortcut To Size: Phase 2, Week 5, Day 34
Doctor's Orders: Create with Creatine
Supplementing with creatine can provide bodybuilders with tremendous benefits, including faster recovery from intense weight training, decreased post-exercise muscle soreness, and increases in muscle mass and strength. Depending on the form of creatine you use, I recommend taking 2-5 g of creatine immediately before and after workouts.
My creatine of choice these days is Con-Cret, which is creatine hydrochloride. One study found that subjects taking this form of creatine increased their blood values of creatine by almost 70% better than those taking creatine monohydrate. Plus, I have seen marked improvements in my strength and size while using Con-Cret compared to other forms of creatine. Plus, I take it right through when I am prepping for a photo shoot, with no worries of the water retention that other forms of creatine might cause.
Remember that every rest day should be an active rest day. Rest days are for recovery; they're not an excuse to be lazy. Get out and hit 15-30 minutes of HIIT cardio today, or perform 30-60 minutes of your favorite activity: hiking, biking, walking, playing a sport, etc.
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Just finished phase 2 week 5 with some HIIT( Shuttle run, Heavy Bag, Box Jumps, And Jump Rope for a 30 sec on/60 sec rest. I have gained 7.5lbs since week 1 and my strength and inches have increased a great deal, as well. Love this workout!!!