Muscle-Building Research Review: Best Of 2016

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- Michael J. Rudolph, Ph.D.

ENHANCED PERFORMANCE WITH CREATINE AND REST-PAUSE TRAINING

The right combination of supplement and training techniques can vigorously boost muscle size and strength. One combination suggested in 2016 involved the joint use of creatine monohydrate with the rest-pause training technique. Rest-pause training typically involves the use of a weight that you can lift for a specific amount of repetitions. Yet, instead of lifting the weight uninterrupted for a complete set of repetitions, you rest between repetitions. This approach will typically allow performance of additional repetitions, providing a substantial training effect that boosts muscle size and strength.

The additional rest provided during rest-pause training more adequately restores the muscle cell’s level of ATP and phosphocreatine (PC), the two molecules that provide all of the energy required for those extra repetitions. Since restoration of the ATP/PC energy system during rest-pause training stimulates the muscle-building effect, supplementing with creatine monohydrate while doing rest-pause workouts should further improve the positive influence of this training approach, as creatine intake also increases PC levels by as much as 20 percent. This, of course, would make the recuperative response of the ATP/ PC system during rest-pause training much more robust, providing even greater gains in size and strength.

GET JACKED WITH CREATINE-INDUCED PAP