Hey All! Happy New Year! Here's the Alpha Progression App: alphaprogression.com/HouseofHypertrophy Timestamps + Expansion on False Positive Idea: 0:00 Intro 0:26 Part I: What Creatine Does to the Body + Brief History 3:01 Part II: Creatine's Effects on Muscle Growth 8:08 Part III: Non-Responders vs High Responders 10:26 Part IV: Creatine's Effects on Strength 11:47 Part V: Other Useful Creatine Information 11:56 Recovery 12:17 Hair Loss? 14:22 Creatine Monohydrate vs Other Creatine Forms 14:58 Creatine Dosing (Loading, Maintenance, 3 Grams vs 5 Grams) 17:12 Creatine Timing? 19:24 Part VI: Summary At 12:45, I mentioned the increase in DHT could be a false positive. Why did I say this? This paper used a crossover design (the same subjects took creatine and the placebo at different times). Thus, we should expect the baseline DHT levels (at day 0) to be similar between the creatine and placebo conditions. However, this wasn't the case. Looking at the graph (12:27), the placebo had higher DHT levels at baseline (day 0). This difference in baseline valus (despite being the same set of subjects) could indicate the measurement of DHT was volatile, perhaps due to natural day-to-day fluctuations in DHT or poor quality measures. Considering this, it's a possibility creatine did not actually increase DHT, rather it was a result of the measurment volatility (making the finding a false positive).
@frtdcvxrefbecvxswbdcxrvsbcfdes7 ай бұрын
Hi i watch all your videos. But i was left with a question. In your videos on frequency of training do you know if the subjects in the studies where volume is increased are natural?
@orangepacker74797 ай бұрын
@@frtdcvxrefbecvxswbdcxrvsbcfdesthey are almost always neutral, or the studies wouldn’t apply to normal people. Certainly the studies used here were ones on natties.
@godassasin80977 ай бұрын
Creatin' Muscles rn
@HouseofHypertrophy7 ай бұрын
😂😂😂
@thecurs3dcreator5897 ай бұрын
Nice😏👌.
@hamsandwich44517 ай бұрын
Clever.
@bxmully7 ай бұрын
Amazing that you make these videos all by yourself. You're skilled af. You look at all these studies and explain them in a way the layman can understand AND it's entertaining. We appreciate you!
@HouseofHypertrophy7 ай бұрын
Thank YOU for the kind words and support, they mean a lot to me! :)
@MrJamesdryable7 ай бұрын
Word.
@Rtr.AmanJha5 ай бұрын
If he does the editing too he might be superhuman
@BananaGoesMonke4 ай бұрын
Instruction unclear, Sam Sulek envies me now😢
@unicorn16557 ай бұрын
It's scary how each time I think about a hypertrophy issues, you release a video about it :)
@HouseofHypertrophy7 ай бұрын
Haha, hope the video helps in some way! :)
@sebyseb7 ай бұрын
Bro same !!!
@HariboStarman7 ай бұрын
Same!!
@michaelshultz89736 ай бұрын
I'm a vegetarian, and here's my anecdotal evidence for what it's worth: I just finished my creatine loading phase, and I already see a very noticeable difference. I look much fuller and I have more endurance during workouts. I also just feel slightly better in general. I did not expect this at all - it's been a very pleasant surprise.
@AM-nm6ts4 ай бұрын
no hair loss?
@michaelshultz89734 ай бұрын
@@AM-nm6ts none at all as far as I can see. 👍🏻
@rinorhj60293 ай бұрын
How many grams per day in loading phase
@michaelshultz89732 ай бұрын
@@rinorhj6029 I'm pretty sure I just did about 10 g per day for a couple weeks. Maybe a little more.
@slick4415Ай бұрын
@@AM-nm6tshair loss is genetic
@williamsteveling83217 ай бұрын
I don't think there's necessarily a big mystery here. ATP isn't just used for contraction. It's also used for all of the reactions in the cell requiring energy input, including active transport. In theory at least, that would include waste metabolite removal. This would logically contribute to less damage reported. I would speculate that a more complete picture of muscle metabolism would reveal that ATP deficiencies encountered during exercise result in as yet undetected hypertrophy inhibition as a protection mechanism. In other words, the additional ATP replenishment during exercise reduces the accumulation of one or more metabolites that muscle cells are programmed to recognize as harmful. I'm wondering if any studies have looked at this angle.
@dynaspinner647 ай бұрын
The thumbnail looking SICK!
@HouseofHypertrophy7 ай бұрын
Haha, thank you dude! :)
@vhh60807 ай бұрын
It would be interesting if you could do a video about what are the essential suplements every young men should take, not only for gaining muscle, but also to make sure you are healthy. Like omega-3, magnesium, etc.
@BigMoneyGs6 ай бұрын
Just use cronometer
@Nexahexaflexa5 ай бұрын
@@BigMoneyGs Yup, I'm using Cronometer for years now, it enables me to track all the nutrients, not just macros. By this point I even know some nutrient profiles of my favorite food.
@pavlenikolic35553 ай бұрын
ever heard about food?
@LevysFitness7 ай бұрын
Wow. As always ,such a great video! really really liked the hair loss explanation!!
@HouseofHypertrophy7 ай бұрын
Thank YOU my friend 🙏
@cinarilhan70837 ай бұрын
These videos are like turning a review paper into a KZfaq video. Great job!
@HouseofHypertrophy7 ай бұрын
Haha, thank YOU so much!
@daneo6177 ай бұрын
Im 45 & have used both powdered and liquid creatine and found personally for me I got the most results in short time with liquid creatine drops. Definitely worth the money IMO. 👍🏼
@Ofmiceandrat7 ай бұрын
Maybe video about stretching, flexibility and mobility? I think I heard that it can also lead to hypertrophy.
@HouseofHypertrophy7 ай бұрын
I will add this to the list and consider how I could go about noting this in a video in some way :)
@DigiMan10317 ай бұрын
Not sure if @House of Hypertrophy ever did a video on weightlifting belts, but if they havent, I'd love to see it sometime in the future!
@happycompy6 ай бұрын
This is a great idea for a video!
@Useruserusername7902 ай бұрын
Yall need a video to tell you that it's safer to lift weights using a" lifting belt"? Did you know that it's safer to work construction while wearing a Hard hat? Or that it's safer to Weld with a dark lens over your eyes. Don't need KZfaq videos for Commonsense.
@DigiMan10312 ай бұрын
@@Useruserusername790 it's more I just would like a deeper dive on the science behind it. I agree it's common sense, but my natural curiosity about why/how the things that keep us safe ... Keep us safe is interesting!
@Useruserusername7902 ай бұрын
@@DigiMan1031 in short, weigh lifting is terrible for your body. Yeah you can do it when your young , but do you see any Old men in powerlifting competitions? I'm 100% sure people like Arnold Sswartzenager is all fucked up from the Roid usage.
@creativetraininghacks7 ай бұрын
10:05 "It's also worth considering that older adults may largely, not always though, build less muscle" - Thank you for the relativization! 🙂
@HouseofHypertrophy7 ай бұрын
😊
@mr-boo7 ай бұрын
Great video as always. The only thing I would add to this is that you should separate the consumption of creatine from the consumption of caffeine, as the latter inhibits the absorption of the former. I thus have my coffee before (morning) training and take my creatine with my evening meal.
@Red88Rex7 ай бұрын
Been using it for like 12 years now. No need to cycle off it, affordable, no side effects. Look slightly bigger, get more reps, better pump. I notice if I don’t take it. But you do need to lift hard! I’m not sure if it’s placebo effect but I feel like my recovery is faster too. 1 day vs 2-3 off of it.
@HouseofHypertrophy7 ай бұрын
Awesome to hear, thank you for sharing! :)
@hamsandwich44517 ай бұрын
I think the more regularly you train the quicker your body recovers. Armchair science here but we all know the effects on performance and next day soreness if we take a couple weeks off.
@POPJack17177 ай бұрын
Literally sipping on Creatine as I'm watching this video. I can vouch after a year of being on creatine...IT WORKS!!!!! Went from struggling trying to lift 225 to 7 reps of 225.
@KenanTurkiye7 ай бұрын
HAIR LOSS: 12:17 whenever I used creatine the top of may head increased it's shedding of hair loss. I tried it 4 times over the years (got on creatine observed observed hair loss and got off, gave it a break, got back on, hair loss again, yes I!m genetically inclined to lose hair but it seems to increase with this stuff) each time the same story.
@johndoesha95997 ай бұрын
Bullshit, only tried it 4 times 😂😂😂
@BigMoneyGs6 ай бұрын
I already got a big ass forehead so ig I’ll stay away plus apparently it causes face bloat
@KenanTurkiye6 ай бұрын
@@BigMoneyGs lol yeah I'm a big head too :) I don't know about face bloat, first time I'm hearing of it and I didn't really observe that, could be because when I had tried creatine many times those years I was unfortunatelly a cigarette smoker so I would sweat a lot, so maybe I was sweating it out I don't know. Obviously creatine has water retention so what you said is highly probable, but like I said I didn't observe/realize that.
@KenanTurkiye6 ай бұрын
@@johndoesha9599 4 times as in 4 packets/buckets throughout over 2 years of use. Started and finished one bucket/tub, went off it for a month or two, started another bucket, etc etc,, 4 times. Now laugh at that. :)))
@BigMoneyGs6 ай бұрын
@@KenanTurkiye oh yeah and btw if it bothers u a lot u can try minoxidil, I’ve been using it on my forehead and have little hairs sprouting out imma look like a normal human finally
@The_Legend7157 ай бұрын
Is it me, or does this video has an insane amount of animation, it frickin fried my brain.
@HouseofHypertrophy7 ай бұрын
My apologies, was it the colours or too frequent change up of edits?
@The_Legend7157 ай бұрын
@@HouseofHypertrophyThe Colors are amazing, and very useful, it's the frequency of edits and their speed.
@madhusudan7 ай бұрын
Started creatine in fall of last year, and have experienced noticeable benefits. Once after the loading phase I remember chuckling and saying "This is too easy" as I went through my regular workout routine. Since then I've increased volume and weight in all my exercises. I may respond to it more than others, but if you haven't tried it yet I can only recommend that you do.
@HouseofHypertrophy7 ай бұрын
Very interesting to hear, thank you for sharing! :)
@nmnate7 ай бұрын
Ahahahah, I got a creatine ad in the middle of your video. Too good! Also... I will give creatine a chance at some point. 😁
@brianbachmeier347 ай бұрын
We're all gonna make it brahs
@HouseofHypertrophy7 ай бұрын
💪💪💪
@TheKuyaJep7 ай бұрын
Was literally thinking about this, cheers!
@HouseofHypertrophy7 ай бұрын
Haha, awesome. Hope the video helps in some way 💪
@vhh60807 ай бұрын
Incredible work as always
@HouseofHypertrophy7 ай бұрын
Thank YOU so much :)
@nehemiahjuan9507 ай бұрын
Started taking creatine last week. Couldnt come at a better time
@HouseofHypertrophy7 ай бұрын
Haha, awesome to hear. Hope this video is informative in some way!
@rinkuhero7 ай бұрын
one method of hypertrophy for creatine you didn't go into. you mentioned that it also increases muscle endurance (e.g. in that vegetarian study, they gained a whopping 40% muscle endurance during workouts). so perhaps the reason it leads to muscle hypertrophy is exactly that: if people can work out longer, do more sets, and more reps, after taking creatine (since it increases muscle endurance), then that would indirectly build muscle, because they are doing more volume.
@HouseofHypertrophy7 ай бұрын
I see what you're saying. Though this still relates to the whole notion of increased exercise capacity, I can't rule out that this does not contribute to extra gains, but I am skeptical. In general, higher volume loads (sets x reps x load) are not always linked to more hypertrophy in the research. Plus, other supplements have the ability to increase exercise capacity, yet don't produce greater hypertrophy (like beta alanine or citrulline).
@MrOgyny7 ай бұрын
That's how roids work, faster recovery, more workouts.
@rinkuhero7 ай бұрын
@@MrOgyny that's not the only way they build muscle though obviously, because there are studies about how people on steroids don't even need to exercise to build muscle. they will build more muscle sitting in front of a tv being a couch potato than a natural will in a gym.
@POPJack17177 ай бұрын
I got swole within 8 months of being on Creatine. I started out growing and literally ripping my work shirts, which used to fit loosely on me.
@zerrodefex4 ай бұрын
Yes more water storage in the muscle allows for greater glycogen storage so you have more energy on deck.
@LMN225 ай бұрын
Absolutely love your channel. Thank you for all the knowledge you bring.
@HouseofHypertrophy5 ай бұрын
Thank YOU for the kind words! :)
@heyyoo7 ай бұрын
I tried creatine twice now. Both times i stopped because my sleep suffered a lot. Its not researched, but im convinced creatine induced insomnia is a thing some some people. I love how it makes me feel in the gym. I can lift more and feel great after workouts. But insomnia isn't worth it. I am 100 kg, 197 cm. I tool 5 g per day when i tried it first time. I tool 3 g per day when i tried it the second time. I usually sleep 6-7 h per night. On creatine i suddenly woke up after 4 h and was wide awake, couldnt fall asleep again. It went away after about 10 days after stopping taking creatine both times.
@itsjustjonnoh7 ай бұрын
Creatine definitely works, but people need to realize there are tons of other factors to consider as well like your macros, workout consistency, and rest periods. Recently, I started working out consistently about 2 months ago. 2 weeks ago I implemented creatine and better eating habits. I started at 205 lbs and I’m 6’3. I’m currently 215 lbs 2 weeks in. I eat 4,200 calories a day (50% carbs, 20% protein, 30% fat) I can’t visibly see a difference but I have noticed my lifts are a lot easier. My goal is to be 235 lbs of muscle. I still do cardio, and to see that I’m gaining weight on this regiment is promising. I train 3 times a week, full body each day, and if I’m too sore I skip Wednesday to ensure I at least get 2 solid days. I also do cardio for 30 minutes each session to burn unwanted fat in zone 2 cardio. I’m interested to see when I may notice the changes myself but my girl says I look bigger already, I just don’t see it. I’m new to this, so I’ll probably post a video about it in a couple of months.
@overratedfool69007 ай бұрын
I've never heard this said in any video, but my personal experience (as a 6ft1 ~180lb beginner lifter) of loading with 10 grams a day, was that I got very drunk very fast when going to the pub. I noticed this on both nights that I drank during that short time frame. Nothing else besides the creatine, was different to any other times I drank around that time. I would literally get drunk at around twice the rate I would normally. I'm 90% sure this was the creatine, because of a seemingly complete lack of other possibilities.
@renren92787 ай бұрын
Pretty sure it was the creatine. You already need to drink a bunch of water w creatine, now add on alcohol to dehydrate further
@bultvidxxxix99737 ай бұрын
What about your water intake? Creatine binds water, so you could be mildly dehydrated and that makes you drunk faster.
@overratedfool69007 ай бұрын
@@bultvidxxxix9973 Dehydration is one possible explanation. It's almost certainly not the full reason though, because I simply didn't feel overly dehydrated and my water intake was pretty high I think, it always is.
@imsandhu98277 ай бұрын
learned something new, Great video
@HouseofHypertrophy7 ай бұрын
Thank you, this is great to hear :)
@mrthrust2144Ай бұрын
I never heard the word Thus This many times 😆 every video has 20 Thus’s in it
@furshizzeliser7 ай бұрын
Great video! I'm curious what your thoughts are on a potential interaction effect between creatine and caffeine. I remember reading about this in an article by Stronger by Science. Do you think it's a good idea to separate consumption of these two, timing-wise? Or is it likely to have such a small effect that we may as well ignore it?
@HouseofHypertrophy7 ай бұрын
If memory serves, there are 5 studies showing performance gains fail to occur when consuming both of them. It's a little difficult to make sense of these findings, since (as far as I know) there's no established reason behind why this would be the case. Although, there is some speculation about creatine and caffeine having opposite effects on muscle relaxation time, or that combining both of them increases the likelihood of gastrointestinal discomfort. Overall, (and I think folks like Eric Trexler believe too) more data is still needed. For now, I would say if you really want to take both of them, seperate them out. Most consume caffeine in the earlier hours of the day, while you may consume creatine in the afternoon hours.
@furshizzeliser7 ай бұрын
@@HouseofHypertrophy Great, thanks for taking the time to answer! That is indeed how I've been approaching it.
@Deadlift7507 ай бұрын
I normally take creatine in my morning coffee. Had no idea it would interfere. I thought creatine stores just increase over time and that the effect isn't short term like caffeine. @@HouseofHypertrophy
@TitanicTiming137 ай бұрын
Caffeine is like a microloan and generally bad for health, brain and stomach, use it only occasionally when you feel tired or sluggish before the workout. Google Andrew Huberman for more details.
@garetfitzpatrick20437 ай бұрын
Video idea: Bulking vs maintaining on muscle growth and fat percentage
@mo-2157 ай бұрын
HoH. How to learn how to think more scientifically AND learn about gains at the same time. Amazing.
@HouseofHypertrophy7 ай бұрын
Thank YOU for those really kind words, I truly appreciate it! :)
@bobuhnitza7 ай бұрын
I would point out that it’s not possible to self-dose placebo effect gainz. While research should study the effective difference between creatine and placebo, in the real world the effect of taking creatine is creatine+placebo. If I think it helps me lift more, then I am lifting more.
@HouseofHypertrophy7 ай бұрын
You are 100% correct!
@mattp40797 ай бұрын
Sam sulek must be a creatine responder.
@argonkrux98737 ай бұрын
A video you should consider is explosive training and reps for muscle growth or benefits for muscle growth
@HouseofHypertrophy7 ай бұрын
I will consider how I can implement that. It's possible I could talk about this in a series of videos on strength vs size, I will see :)
@haveacigar52917 ай бұрын
recent studies show something else here, it helps retain and build skeletal muscle, sarcoplasmic gains are from how you are eating and lifting, creatine on untrained individuals that take long breaks between lifting will gain quality myofibular muscle.
@SkepticalCaveman7 ай бұрын
Makes sense to take a lower dose of creatine to get levels to normal, especially if you are vegan/vegeterian.
@bb4prelude737 ай бұрын
For those wondering on brands for creatine anything that has creapure creatine . Thru out the years I’ve tried multiple sources of creatine. But creapure brand has always been the best in regards to not having to pee all the time from it or having some random stomach issue. While minor I still felt it on non creapure brands.
@Jari19737 ай бұрын
Thanks for the good video 👍 In the 90s, creatine seemed somehow effective?? But everyone can test if it works.. I've been testing for years myself.. and it doesn't work at all?!
@HouseofHypertrophy7 ай бұрын
The effects can vary between people, perhaps you're a non responder :)
@KBDToSafety7 ай бұрын
Intelligent and Articulate. Great video and well written commentary. Good shit man.
@HouseofHypertrophy7 ай бұрын
Thank YOU for those seriously kind words! :)
@Ceresiete7 ай бұрын
Damn, that was amazingly unbiased
@j-bro8943 ай бұрын
I started taking creatinine and noticed my trophy’s got very hyper.
@SnakeAndTurtleQigong3 ай бұрын
Vegan here taking creatine. No signs of hair loss or gastrointestinal distress.
@ReverseGuy7 ай бұрын
so many people using it report telogen effluvium (male pattern baldness/hair loss). even when people who you know personally lose some of their hair, you really dont want to use it.
@andreas9567 ай бұрын
Really? You heard that many anecdotes about it?
@davidnordqvist57497 ай бұрын
If you are so scared of creatine causing hair loss, you should probably become vegan since most animal products contain creatine to varying degrees.
@ReverseGuy7 ай бұрын
buddy you are saying it yourself, "varying degrees". got what that means now?@@davidnordqvist5749
@eerieforest91887 ай бұрын
I just wanna be jacked, idgaf about hair loss lol.
@rustyshackleford7357 ай бұрын
Seems 80% of men experience hair loss there's no way to link causation to creatine at this point. No joke 80%, look it up.
@agent77667 ай бұрын
Can you speak of bulking?
@HouseofHypertrophy7 ай бұрын
I do plan to have content on that :)
@agent77664 ай бұрын
@HouseofHypertrophy still waiting for the video :) really great content btw 👏
@svend.waterlaw85927 ай бұрын
Please more videos like that also about "anti aging" supps that some bodybuilder take or supps that boost brain power.
@HouseofHypertrophy7 ай бұрын
I will consider that! :)
@me01010010007 ай бұрын
I didn't go to school for Sports Science, but watching content from you, RP, and Dr Wolf really has taught me a lot. Cheers! And once again, thanks for linking all of the studies you reference!
@HouseofHypertrophy7 ай бұрын
This is awesome to hear, thank YOU for the kind words!
@Sonic_10007 ай бұрын
I've been trying it since 1995. Does nothing for me but cause water bloat.
@rustyshackleford7357 ай бұрын
Same
@HouseofHypertrophy7 ай бұрын
Yeah, the effects certainly varies between people
@user-bh3lg7bf6e7 ай бұрын
As mentioned, studies have shown there are non-responders.
@Blaize__7 ай бұрын
Dammmm! That thumbnail man's shading!
@HouseofHypertrophy7 ай бұрын
Haha 💪
@jaredavena44807 ай бұрын
W vid good info
@HouseofHypertrophy7 ай бұрын
Thank you so much :)
@AllisterCaine3 ай бұрын
Funny. I have anecdotally much fewer hair in my comb since I take creatine and am going lifting again
@dubstepXpower7 ай бұрын
Kind of concerning if it acticates mTOR while blocking FOXO given FOXO role in longevity and anti tumour. I wonder its effect on longevity
@claytonwilson20363 ай бұрын
What about the dht increase by 50% in men and dht is up to 5 times more anabolic than testrone especially in upperbody ?
@kramkalisthenics7 ай бұрын
I'm a functional strength calisthenics guy. The added water weight of creatine is more of a punishment than a benefit. Women may aslo not appreciate the water weight gains.
@HariboStarman7 ай бұрын
Do you have a video on whey protein and other protein supplementation?
@aliquewilliams30807 ай бұрын
Why would I want to induce fluid buildup around my heart muscle?
@KrazyVideoChick7 ай бұрын
Wow... I just started watching now I'm on alert for that part of the video. I've had pericarditis in the past 😢.
@Glaciatio7 ай бұрын
my dht levels spiked and caused hair loss, had to have a hair transplant and stopped creatine to stop the rest of hair falling may start taking it again
@skraem31917 ай бұрын
Can you make a video about powerbuilding?
@TitanicTiming137 ай бұрын
Creatine really helps _BUT_ I noticed that a few weeks after finishing the intake my endurance has dropped significantly and now I feel exhausted after each workout, and a recovery takes more time than before taking creatine. Gained about 3 kg (70 -> 73) and looks like I have no rollback in body weight. Bench press PR increased 100 -> 106 kg.
@zerrodefex4 ай бұрын
Have you considered that since it allowed you to work out harder you've simply found your next issue to overcome?
@TitanicTiming134 ай бұрын
@@zerrodefex it's too hard to put all the details together now after 3 months.
@erikschubert97647 ай бұрын
Could you elute on taurin and carnitin, please? Espacially when not eating large amounts of meat these two compounds maybe interesting since they are lacking in a plant-based diet.
@garetfitzpatrick20437 ай бұрын
Video idea: Bloodflow restriction during sets. Idk if its been covered already, nor do i plan to implement it, just curious.
@musashiwebb7 ай бұрын
I've been athletic all my life, and in 2019(before covid, 5'7, 117lbs **EDIT: body fat percentage around 7-9%**) I began working out seriously/consistently just to conceal my pistol more effectively(I've been lean all my life, Okinawan/Appalachian White descent). I've known about creatine since my teenage years, but never actually consumed it. I thought consuming protein shakes/proper diet consisting of nutrient dense foods would be enough. After 4 years(2023), I reached 127lbs, an average of 2.5lbs per year of muscle mass gained. I feel fantastic, but now my goals/interests with working out has evolved from concealing my pistol more effectively, to becoming as healthy as I possibly can so I can live as long as I can to support my autistic son. This is where creatine comes in. I've just introduced creatine into my diet, at the 2nd week of December(2023) with 5g every morning. Since then, my stamina/power output/ability to add more reps or sets have increased noticeably. I do not at this time "see" any changes to my physique, but as stated, performance has. I'm kinda kicking myself mentally for introducing creatine into my life/diet so late in life(32 years old), but better late than never I suppose. I recommend most, if not all individuals take it for health/wellness purposes. Best of luck to all on their own Journey here on Earth.
@HouseofHypertrophy7 ай бұрын
Very interesting to hear your story, thank you for sharing :)
@Juggernaut-fg2up7 ай бұрын
Dang 117 lbs you are tiny wow
@musashiwebb7 ай бұрын
@Juggernaut-fg2up lmao yes, I've been a large boy/tiny man for the majority of my life. At 127 now, and I actually look like I'm in the 10th grade. I see it as an advantage now as my health/quality of life for the long term will most likely be quite high as most of my friends I grew up with are, well, overweight or obese and already experiencing health issues/complications. Plus, I'm able to interact with/access women much younger than myself as they see me as if I am in their age group, as well as having women in my age group and older finding me desirable as most of their peers are not as fit/physically healthy. Our "perceived" weaknesses can be strengths, just as easily as our strengths can become our weaknesses. 👍
@JoshuaKevinPerry7 ай бұрын
You should try hiring a bb coach, help you put on good weight. Bc it sounds like you're eating low amount of cals.
@Juggernaut-fg2up7 ай бұрын
@@musashiwebb what is your macro breakdown and how many calories per day are you consuming? What is your workout rotation and frequency look like?
@MarlonS-gj5tb7 ай бұрын
can you do a video on myostatin and follistatin and how to lower and raise them naturally to increase muscle growth?
@lutovac_nikola7 ай бұрын
Why do some people claim that u should be closer to 10g a day the heavier/more muscle mass you have if 5 is sufficient for 99% according to your studies here? Thanks
@HouseofHypertrophy7 ай бұрын
Technically, larger individuals (since they generally have more muscle mass) will require a higher dosage to maintain their overall creatine stores. Yet, 10g is probably an overkill. Greg Nuckols provides some of the math behind this on this podcast: kzfaq.info/get/bejne/ncqEndyCnra3gn0.html&ab_channel=StrongerByScience - the discusssion happens at the 2 hour 15 minute mark :)
@kaycee50317 ай бұрын
I wish there was a more in depth study on the effects of creatine and caffeine together.
@HouseofHypertrophy7 ай бұрын
I assume as time goes by, we'll have deeper explorations into this :)
@dennis123456747 ай бұрын
does these research show anything related to pre study calorie consumption and during the study calorie consumption comparison in any way ? Quite biased to most research papers as they do not entirely show what they were consuming during their time on certain supplements to establish a point. What if the trained individuals were constantly eating on a deficit for a longer time and once after the study commenced they were either on a maintenance or a surplus. What if their training program sucked with not much intensity or volume and during the study it went up . End number of questions to be raised to prove these are valid studies tbh . Great video btw ❤
@drno627 ай бұрын
Happy New Year, I'm sure your to-do list is almost full but is there any future towards a video on occlusion training?
@HouseofHypertrophy7 ай бұрын
Happy New Year dude! I do indeed have occlusion training down on the to do list :)
@ManlyServant7 ай бұрын
great
@TOrganic7 ай бұрын
The thing about creatine you have to keep on taking it.
@eq557 ай бұрын
Ahhh, so exactly the same as 99% of supplements.
@ZalvaTionZ7 ай бұрын
Same as anything else nutrition related.
@anon-8422 ай бұрын
There's no way the effect sizes provided by Stronger By Science are accurate. Almost every study would yield small to moderate effects at those values.
@seban-jackedweeb55137 ай бұрын
FOR THEE ALGORITHM!!!
@HouseofHypertrophy7 ай бұрын
Thank you my friend, as always. Happy new year :)
@Claframb7 ай бұрын
I wish creatine monohydrate had a more clear benefit. I don't want to spend the money just to maybe get one more rep in a set
@user-ii7xc1ry3x6 ай бұрын
Shout out to Greg my man
@InsendoChavero7 ай бұрын
I have an honest question, if anyone would happen to know the answer I’d be greatly appreciative.. Does prescription diuretics or natural diuretics effects the water retention in the muscles from creatine?
@rayhinto7 ай бұрын
Had terrible hairloss after i tried creatin in a loading phase 20g after 3-4 days. My hand was full of hair when i was under the shower alone. Stopped aroudn two weeks later. So with own exp i can state it can cause hairloss no matter what someone tells me
@itsjustjonnoh7 ай бұрын
I think this varies from person to person. I’ve been doing create for the last 2 weeks 10g loading and I’ve experienced some results so far. But my hair seems to be good. Are you drinking enough water? Other factors of your diet?
@rayhinto7 ай бұрын
@@itsjustjonnoh yea for sure it varies. And 10g is more then half as i taken around 20-25 grams. Water is 1-2 L normally and died was as always. Check every time in shower, there you will see when you have more hair in your hand then normal. My hand was full with at least a dozens hairs for 2 weeks
@itsjustjonnoh7 ай бұрын
@@rayhinto Sorry to hear that. Maybe try to add other supplements to combat it like pumpkin seed oil, zinc, and biotin. I hope everything gets better my friend.
@rafidfahmid6 ай бұрын
Why don't you make more videos on nutrition and supplementation?
@genautelevishn59997 ай бұрын
i always thought that creatine hair loss meme came from people calling their roids creatine as a secret word
@HouseofHypertrophy7 ай бұрын
Oh interesting, I've never heard that before. But there's certainly a real concern people have about creatine causing hair loss, and that paper is the one famous for kicking off a "scientific rationale"
@zerrodefex4 ай бұрын
I still believe it is, I've never met anyone IRL who lost hair from it.
@markmops41144 ай бұрын
What age is safe to start using it? 10? 12? 15? 18? 20?
@lowellwalters7 ай бұрын
I’ve regularly heard that hcl doesn’t outperform mono, but you’re the 1st I’ve heard say it doesn’t outperform placebos. However, you didn’t back that statement with details. Could you give some authority to back that up? You’re one of many that cited mono as being cheaper, but from what I see on Amazon, it’s only cheaper by gram. When you look at the per dose cost, hci is only cents more, and since you take a lower dose, and if you consider that you’re supposed to take mono on your off days and deload days, I doubt it’s cheaper at all.
@Msj109347 ай бұрын
The answer is, MAXIMUM EFFECTIVE QUALITIES
@BentusiProgenitors7 ай бұрын
Can you use some smaller purple and red guys with a little less striation. Its depressing...lol
@Edgycoo7 ай бұрын
i dont get results from creatine. Only one time I thought I was I was having circa 20 grams a day. I have always been more powerful than I have been endurance based and I seem to get better results from beta alanine. I sometimes wonder if you get better results taking supplements that should help you in your weaker aspect. Will less powerful athletes get better results from creatine and less from beta alanine or will powerful athletes get better results supplementing for muscular endurance
@MrCurlz7 ай бұрын
Hey! Is there any info on creatine nitrate for pumping and no2 support? Cheers
@RobotronGaming7 ай бұрын
Great video! Is there any research on the safety of it for teenagers or is it all young adults or older?
@HouseofHypertrophy7 ай бұрын
Hey dude, this paper has a passage of text on this topic: jissn.biomedcentral.com/articles/10.1186/s12970-021-00412-w - the subtitle is "Is creatine harmful for children and adolescents?" - feel free to give that block of text a read :) The conclusion was as follows " In summary, based on the limited evidence, creatine supplementation appears safe and potentially beneficial for children and adolescents."
@VISHESHSHARMA-mb1vn4 ай бұрын
how much creatine per kg we should take if we train everyday except sundays?
@zerrodefex4 ай бұрын
The same amount, every day. If you want to remain saturated you don't take it only on workout days.
@MorethanGUNZ5 ай бұрын
Johnny Candito sent me here
@mcfarvo7 ай бұрын
Is creatine monohydrate worth the cost to supplement for many people? Yes. Is it necessary or extremely potent? No.
@mcfarvo7 ай бұрын
3-6g daily for most adults depending on muscle mass 💪 (more like 7-10g daily if your diet is lacking in creatine-rich animal foods), and 10g or more if you are elderly (for muscle and brain health)
@arclyte18597 ай бұрын
Don’t forget that creatine over-dosing will cause explosive gastrointestinal results. Otherwise it’s great!
@HenryArevalo-dj4ze7 ай бұрын
banger
@HouseofHypertrophy7 ай бұрын
Thank you dude!
@thatweakpowerlifter25157 ай бұрын
I can't believe I'm 7 hours late.
@HouseofHypertrophy7 ай бұрын
Haha, the video will always be here! Hope you're doing well dude, happy new year!
@dimitrikorsakov25707 ай бұрын
12:39 Has anyone tried replicating the 2009 creatine->DHT increase study though? It seems like it's not that it's failed replication, but rather than no one's tried.
@lostalbums54447 ай бұрын
What about 1 vs multiple doses a day? I find it highly inconvenient to take it 3 to 5 times a day
@zerrodefex4 ай бұрын
What? One dose a day is the standard, who told you to take it multiple times a day?
@Shiyoken7 ай бұрын
Thanks for the video, appreciate thr time and effort you put into these. Though, is there any quality reseadch on the absorption rate being affected by what solution creatine is put in e.g teas, coffees, soups, stews, food, energy drinks, juices, smoothies, shakes etc... And if creatine even have a long half life (if that's the right word) in these foods/drinks? And what other supplements may affect creatine by enhancing or not its absorption or potential being used? Also, any type of training and physical effort may use creatine but not at the same rate. We know different types of muscle fibres or levels of effort will require creatine as an energy dependent molecule to overcome the demand of stress/force/resistance, therefore would benefit the most from that?
@HouseofHypertrophy7 ай бұрын
Hey dude, I have a decent chunk of text about absorption/solutions from a great research review that I can send you. Do you have an email address I can send that too?
@HouseofHypertrophy7 ай бұрын
If you don't want to leave your email here, shoot a quick email to houseofhypertrophy@gmail.com and I can respond to that
@Shiyoken7 ай бұрын
@@HouseofHypertrophy Sent you a PM. Thank you :)
@JohnWick-el9yw7 ай бұрын
More sarms more arms. If you only knew the power of the dark side "Darth Vader"
@TheDwarburton7 ай бұрын
I have a 250g pack of creatine powder at home but havent opened it as im very inconsistent with turning up to the gym, how much should you really be going to the gym before supplementing it? Friends have said if you dont go you just end up bloated
@bootyannihilator49317 ай бұрын
just go to the gym more, creatine wont make you jacked or strong on its own