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Over and over again we are often told to consume Creatine Monohydrated to increase our muscle gains and enhance our overall physique. If you go to your local supplement store, you are bombarded with different products that give different time windows to consume their product. Over the years, I've seen bodybuilders consume creatine before their workouts, during, and after. Since muscle growth is our goal creatine consumption at the right moment can be the difference from an effective workout to a waste of your time.

Since our goal here is to stimulate muscle mass, Creatine Monohydrate is best to consume immediately after your workout. Taking Creatine Monohydrate before your workouts is best if your goals are strength gains. What is the reason you ask? Well studies have shown that people who would consume food or whey protein after their workouts had a better consumption rate as to those who would consume before. This is because your body uses all of your stored vitamins and minerals and anything else that is stored as energy. Immediately after your workout your body is thirsty to replenish what was used up during your workout. Your muscles are depleted and tired.

Taking creatine after your workout immediately replenishes your muscles and stimulates muscle synthesis almost immediately. Your consumption rate is also very high. Your muscles will thirst for creatine and therefore will rebuild and recover a lot quicker as oppose to consuming before. Having rebuild your muscles quicker only enhance the ability for you the get back in the gym. Taking your creatine this way also ensures that you are using your creatine to optimal levels and not wasting it. Post workout is the perfect window of opportunity if muscle mass is your primary goal. I have listed a few pointers to maximize your muscle mass if you're taking creatine:

- Take 5 grams of Creatine Monohydrate with a high glycemic beverage. (ie. Gatorade)

- Take the Creatine Monohydrate within 30 minutes of your post workout.

- Consume plenty of water as this is key to filling out your muscles.

- Repeat for about 6 weeks and take 2 weeks off before cycling again.

Your next step is to apply this information and reap the benefits. Have a good workout and see you later.

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Ab Exercises - 10 Minutes to a Six Pack

For those of you under the impression that obtaining a strong core takes hours of dedication, you're in for a pleasant surprise. How many times have you started doing a new routine only to give up two minutes later when your neck and back start hurting? I've got a great ab routine to help you build six pack in as little as 20 minutes a week.

Lets get started.

Technique is extremely important, focus on contracting your abs with every rep. Do not swing with your neck. These movements should be pain free.

Never hold your breath, focus on your breathing, it will make it much easier.

Now, pick two days a week to do your ab workout. This workout will take less than 10 minutes. Have these days spread apart, ex. Monday and Thursday, to give you adequate rest.

Remember, abs are just like your chest or biceps, they need a couple days of rest in order to recover and rebuild. Many people are under the impression that you need to workout your abs everyday in order to have a great six pack, that is untrue.

Now, three exercises to help you build rock hard abs.

1. Exercise Ball Crunch - 3 x 15

- Sit on the ball, roll back until your lower back is under the ball. Put your hands behind your head and lift your body towards the ceiling. Do not pull on your head.

2. Bicycle Crunches - 3 x 15

- Lie down on your back, hands behind your head. Raise your legs up to the 90 degree position. Take your right elbow and touch your left knee and vice versa. One leg is contracted and the other leg is extended like you're riding a bicycle.

3. The Plank - 1 Minute

- Roll over onto your stomach, get up onto your elbows/ forearms and the balls of your feet fully extending your body. Keep your back straight. Hold position as long as you can, build it up so you can hold the position for 1 minute at the end of your ab workout.

3 x 15 is 3 sets of 15 reps. Take about 30 seconds in between each set. If you are weight training fairly consistently doing your ab exercises post workout is great. Since it only takes 10 minutes it's very easy to fit in, even if you have a busy schedule. If you don't frequent the gym, find 10 minutes whenever you get the chance, it's well worth it.

These particular exercises are effective because you are isolating the abs and minimizing the hip flexor involvement. If you are looking for an extra challenge and these exercises are too easy for you try slowing down the speed, pause at the top of the exercise when you're doing a standard crunch. It's fantastic, you can really feel the muscles working.

Remember, everybody has abs. Whether you can see they or not is the question. This comes down to having low body fat. Hundreds of crunches will not significantly change your body fat percent, diet is the number one factor.

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Sit-ups...?

I understand the concept of working a muscle group out to break the muscles down, give the muscle group time to rebuild and recover, and then working them out again, etc... in order to strengthen muscles.

But I keep reading that it is ok to work the abdominal muscles out daily in an excersize program. Is that true?

And if it is, is that better than working your abs out every other day for endurance training?

And what's special about the abdominal muscles compared to the rest of the muscles?

With breaking the muscles down and allowing recovery time, you are training hypertrophy and strength. Most people train the abdominals for endurance and tone, which is ok to do 5 - 7 times a week. This is only for tone, most people do not want to have larger stomach muscles.
The abdominals are not special they are exactly the same as every other muscle

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