[quote]Invictica wrote:
keep it simple.
5g a day with your workout shake.
That’s what I do. Does the job. [/quote]
Agreed. All you need is 5g per day. Most supplement companies say you should take much more than that, but honestly your body can only use so much each day. Between your diet (if you are eating properly) and 5g per day, you should have more than enough. A $25 tub of monohydrate can last you months this way
[quote]Boffin wrote:
Chi-Towns-Finest wrote:
I imagine that creatine is in his protocol, although I wouldn’t bother with his protocol at all if you’re only going to be lifting twice a week. That sounds like a waste of money.
You can make gains if you commit to a 5x5 Program or 5/3/1 three times a week, but if you plan on winging your workouts I don’t understand why you consider buying a shitload of supps…
Chi-town: I train twice a week, I also use creatine. Are you suggesting training twice a week is a waste of time or will not allow me to progress?
[/quote]
I do not believe that training twice a week is optimal, although is it better than nothing? Of course. I’d suggest you evaluate your progress – if you’re content, good. Otherwise, I’d suggest devoting one more day a week to one of the programs I mentioned above.
Creatine is a solid investment if you’re training heavy. Although, if you were planning on following a very detailed supplement protocol and your workouts are not dialed in… Well, that would be a waste of time AND money in my eyes.
Thanks for the response Chi-Town.
I would love to train ‘optimaly’ however I live in the real world (wife, family, job etc) I have trained 4days/week and loved it; I’d do it again if possible, most of my training life I have done 3/week (from about age 18- 45) I hve been training 2/week for 2 or 3 years now and seem to be getting results.
Lots of injuries in the past so I hesitate to say I’ll get back to a 500+ squat, 300 bench and 560+ dead, but as I’m on the road back (after ~10 or 12 years off SQ & DL) I’d like to think I can get back to at least 450 / 300 / 500 at 240lb bwt. A way to go yet, but who knows I may even beat my PRs at 50yrs old.
BTW I definitely notice the effect of creatine, even training (~2hrs, not optimal but you do what you need to, to get the lifts done) twice per week.