Hey everyone,
I'm getting a lot of mixed opinions online and from people I talk to about the best way to use creatine.
Some people swear you need to cycle it, like running it for 2 or 3 months, taking a 4 to 6-week break, and then starting over. But then I see a ton of information online saying you can just take 5g daily indefinitely with no problems.
Hey everyone,
I used to train mainly for powerlifting, but I stopped training consistently for a while because of work. I’ve recently started again, and my current goal is to lose weight while keeping as much muscle and strength as possible.
I still enjoy the main compound lifts, so I’ve kept bench press, deadlifts, squats and RDLs in the routine. I’m currently following a 5-day PPL + Upper/Lower split and eating in a calorie deficit.
I’d appreciate some feedback on the routine
Tuesday – Pull
Deadlift — 3 × 4–6
Wide Lat Pulldown — 3 × 8–12
Single-Arm Cable Row — 3 × 8–12
Seated Cable V-Grip Row — 2 × 10–15
Preacher Curl — 2 × 10–12
EZ-Bar Curl — 2 × 10–15
Face Pull — 2 × 15–20
Wednesday – Push
Flat Barbell Bench Press — 3 × 6–8
Incline Dumbbell Press — 3 × 8–12
High-to-Low Cable Fly — 2 × 12–20
Dumbbell Shoulder Press — 2 × 8–12
Lateral Raise Machine — 3 × 12–20
Dumbbell Overhead Triceps Extension — 2 × 10–15
Triceps Pushdown (bar) — 2 × 12–20
Thursday – Legs A
Smith Machine Squat — 3 × 8–10
Wide-Stance Hack Squat — 2–3 × 10–15
Romanian Deadlift — 3 × 8–10
Lying Leg Curl — 2–3 × 10–15
Leg Extension — 2 × 12–20
Standing Calf Raise — 3 × 12–20
Seated Calf Raise — 2 × 12–20
Plank — 2–3 sets
Saturday – Upper
Incline Barbell Bench Press — 3 × 8–12
Pec Deck — 2 × 12–20
Plate-Loaded Lat Pulldown (neutral grip) — 3 × 10–12
Plate-Loaded Chest-Supported Iso-Lateral Row — 2–3 × 10–12
Hammer Strength Shoulder Press — 2 × 10–15
Cable Lateral Raise — 2 × 12–20
Reverse Pec Deck — 2 × 12–20
Triceps Pushdown (rope ) — 2 × 12–20
Hammer Curl — 2 × 12–15
Sunday – Lower B
Hack Squat or Leg Press — 3 × 10–15
Lying Leg Curl — 3 × 12–15
Leg Extension — 2–3 × 15–20
Wide-Stance Hack Squat — 2 × 12–15
Leg Press Calf Raise — 3 × 12–20
Wrist Curl — 2 × 15–20
Everywhere I look is out of stock, and I need to buy from an actual shop so I can use a credit card.