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).

Creatin' Muscles rn

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!

It's scary how each time I think about a hypertrophy issues, you release a video about it :)

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.

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.

The thumbnail looking SICK!

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.

Wow. As always ,such a great video! really really liked the hair loss explanation!!

These videos are like turning a review paper into a KZfaq video. Great job!

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. 👍🏼

Maybe video about stretching, flexibility and mobility? I think I heard that it can also lead to hypertrophy.

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!

10:05 "It's also worth considering that older adults may largely, not always though, build less muscle" - Thank you for the relativization! 🙂

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.

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.

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.

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.

Is it me, or does this video has an insane amount of animation, it frickin fried my brain.

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.

Ahahahah, I got a creatine ad in the middle of your video. Too good! Also... I will give creatine a chance at some point. 😁

We're all gonna make it brahs

Was literally thinking about this, cheers!

Incredible work as always

Started taking creatine last week. Couldnt come at a better time

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.

Absolutely love your channel. Thank you for all the knowledge you bring.

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.

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.

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.

learned something new, Great video

I never heard the word Thus This many times 😆 every video has 20 Thus’s in it

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?

Video idea: Bulking vs maintaining on muscle growth and fat percentage

HoH. How to learn how to think more scientifically AND learn about gains at the same time. Amazing.

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.

Sam sulek must be a creatine responder.

A video you should consider is explosive training and reps for muscle growth or benefits for muscle growth

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.

Makes sense to take a lower dose of creatine to get levels to normal, especially if you are vegan/vegeterian.

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.

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?!

Intelligent and Articulate. Great video and well written commentary. Good shit man.

Damn, that was amazingly unbiased

I started taking creatinine and noticed my trophy’s got very hyper.

Vegan here taking creatine. No signs of hair loss or gastrointestinal distress.

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.

Can you speak of bulking?

Please more videos like that also about "anti aging" supps that some bodybuilder take or supps that boost brain power.

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!

I've been trying it since 1995. Does nothing for me but cause water bloat.

Dammmm! That thumbnail man's shading!

W vid good info

Funny. I have anecdotally much fewer hair in my comb since I take creatine and am going lifting again

Kind of concerning if it acticates mTOR while blocking FOXO given FOXO role in longevity and anti tumour. I wonder its effect on longevity

What about the dht increase by 50% in men and dht is up to 5 times more anabolic than testrone especially in upperbody ?

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.

Do you have a video on whey protein and other protein supplementation?

Why would I want to induce fluid buildup around my heart muscle?

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

Can you make a video about powerbuilding?

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.

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.

Video idea: Bloodflow restriction during sets. Idk if its been covered already, nor do i plan to implement it, just curious.

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.

can you do a video on myostatin and follistatin and how to lower and raise them naturally to increase muscle growth?

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

I wish there was a more in depth study on the effects of creatine and caffeine together.

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 ❤

Happy New Year, I'm sure your to-do list is almost full but is there any future towards a video on occlusion training?

great

The thing about creatine you have to keep on taking it.

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.

FOR THEE ALGORITHM!!!

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

Shout out to Greg my man

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?

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

Why don't you make more videos on nutrition and supplementation?

i always thought that creatine hair loss meme came from people calling their roids creatine as a secret word

What age is safe to start using it? 10? 12? 15? 18? 20?

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.

The answer is, MAXIMUM EFFECTIVE QUALITIES

Can you use some smaller purple and red guys with a little less striation. Its depressing...lol

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

Hey! Is there any info on creatine nitrate for pumping and no2 support? Cheers

Great video! Is there any research on the safety of it for teenagers or is it all young adults or older?

how much creatine per kg we should take if we train everyday except sundays?

Johnny Candito sent me here

Is creatine monohydrate worth the cost to supplement for many people? Yes. Is it necessary or extremely potent? No.

Don’t forget that creatine over-dosing will cause explosive gastrointestinal results. Otherwise it’s great!

banger

I can't believe I'm 7 hours late.

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.

What about 1 vs multiple doses a day? I find it highly inconvenient to take it 3 to 5 times a day

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?

More sarms more arms. If you only knew the power of the dark side "Darth Vader"

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

They're called "sarcomeres"

what about creatine + GAA?