Ruben @sergeant@social.cleverlibre.org

Quads only.

Squats:
1. BW x 20 reps
2. Bar x 10 reps
3. 50kg x 10 reps
4. 80kg x 10 reps
5. 110kg x 8 reps
6. 120kg x 6 reps

Smith Machine Static Lunges:
1. 20kg x 10 reps
2. 30kg x 10 reps
3. 40kg x 10 reps
4. 50kg x 8 reps
5. 60kg x 6 reps

Incline Leg Press:
1. 50kg x 20 slow reps
2. 100kg x 20 slow reps
3. 150kg x 15 slow reps
4. 200kg x 10 slow reps
5. 250kg x 8 slow reps
6. 300kg x 6 slow reps

Leg Extensions:
1. 35kg x 15 reps
2. 47kg x 15 reps
3. 55kg x 15 reps
4. 62kg x 12 reps
#blog #Bodybuilding #Fitness

@simondassow @s1m0n4 Depends on the volume and intensity of your training.

@s1m0n4 No, not at all. Your own kidneys produce creatine too, but not enough if you're a fanatic athlete. You only need a small amount to supplement. Especially when you start the supplementation. If you take lets say 2 teaspoons you'll hold too much water and that can cause headache. If you get used to the extra creatine you can always increase your dose.

@s1m0n4 1 teaspoon a day is enough.

@s1m0n4 I use creatine monohydrate for years.
It does not do any of the things you mentioned.
Creatine replenishes your energy reserves on an cellular level. Therefore you recuperate a little faster between your sets.

With explosive workouts, you deplete your ATP's within seconds. That's the moment your lactate and oxygen system kicks in to take over as a supplier of energy. You delay that moment by supplementing with Creatine.

Supplementing with creatine feels like you're a bit stronger because you extend your endurance on cellular level.

In the beginning you'll gain about 2 kilograms due to water retention, but that levels out on the long term.

Because the (little) enhanced endurance, you'll be able to gain some muscle mass as well, but don't expect any miracles.

Supplementing with creatine also benefit the mental capacity. Elders whom were supplemented with creatine reported better cognitional functionality and memory improvement. Although these effects were not spectacular.

Overall conclusion: Supplementing with creatine is both physical en mentally beneficial and is recommended for all kind of athletes.

@Severine 'Real Good'?

@fransdroog Cinderella?

@pokinkypwet 😂

@trinsec 😂

@trinsec I must be getting old. Minnions didn't exist in my time.