Creatine Monohydrate

What is Creatine Monohydrate?

- Arguably, the most effective supplement in increasing lean mass, strength, and overall endurance. (has been studied countless times).

- Our bodies naturally produce creatine to supply energy to our muscles. The naturally-produced creatine is formed in the kidneys, pancreas and liver. It is then transported to our muscles through the bloodstream.  Once it reaches its destination, it is converted into creatine phosphate. Creatine phosphate is used to regenerate our muscles' primary energy source, adenosine triphosphate.

- Creatine is 100% natural and is found in some foods that we consume regularly (trace amounts). Although still a low amount, red meat is our greatest source of creatine

- The most convenient and effective source of creatine monohydrate is in powder forms found at nutrition stores. These powders are pure creatine and only a small daily dose of 10 grams is requiredfor full effectiveness.

 

How Does Creatine Monohydrate Work? (Simplified)

- Creatine monohydrate is consumed.
- It travels to our muscle cells through our bloodstream.
- Creatine monohydrate gets converted to creatine phosphate.
- Replenishes the body’s reserves of ATP which creates explosive bursts of energy.

- The minute you grab a dumbell off a rack or unrack a barbell, your body calls on its ATP reserves to power the muscles you are using. After about 5-10 seconds, the energy that is produced from ATP has been used. Your body now searches and converts the creatine phosphate into ATP, which is then also used as energy (this is said to take about a tenth of a second!). 

If the body does not have enough creatine phosphate to utilize, it turns to glycogen as an energy source. Glycogen takes MUCH longer to be converted into ATP (about 20 seconds), so this is very detrimental. Therefor, if your muscles are saturated with creatine monohydrate, you will have a reserve of creatine phosphate that is able to be converted into ATP quickly, resulting in more energy quicker; more reps, and increased muscle hypertrophy.

BUY CREATINE MONOHYDRATE AT HERCS NOW

Herc's Profile: Omar Ahmad

Name:  Omar Ahmad
Gym:  YMCA St. Catharines
Age: 21


When I Started:
I first started lifting weights in grade 11, mainly to increase my strength so I could become better at wrestling which I did at my high school. I started to get into shape in grade 9 because of wrestling. I was overweight when I first came to high school and did everything on my own so I had a hard time in the beginning. I tried lifting weights in grade 10 but I was more concerned with losing weight in order to help me with wrestling and overall appearance (looking in shape). Once I started on weights I was hooked.  It has become a life style for me,  a life changing  experience which has changed my outlook. Lifting weights has  helped me get in shape and build my self confidence and made me feel better about myself.

Motivation: My main motivation to start lifting and get in shape was because I used to be a really chubby kid, and I was tired of being made fun of. I started training and got extremely good results. Now I’m in shape, muscular and have no neck… it is awesome. I encourage everyone to start training and get in shape because I didn’t always look like this, and if I can do it then you can to. You just have to put the time and work into it.

Lifting weights and working out is only half the battle! Proper nutrition is incredibly important in achieving optimal results. This is where Herc's Nutrition came in. Herc's Nutrition helped me perfect my diet and choose the right supplements to give me the best results that I could get. Being in shape, eating clean, and taking care of your health is important. It makes you feel better about yourself and gives you a better outlook on life. Everyone should exercise to take care of their body, and remember to always stay motivated.

HERCS TRAINING

PEAK CONDITIONING FAQ & INFO

Here is a quick rundown of things that I am frequently asked on a daily basis. More often than not I get questions from people trying to lose weight asking if they really need to lift weights and be in the gym rather than just dieting, and people who want to gain strength and size asking if they can just lift weights and not entirely concentrate on their diet and nutrition.... It all goes together, remember who you are at this very moment and what you are composed of is a direct relation with every decision you've made. You don't get nothing for nothing, and unfortunately health and fitness isn't like the marketplace and you can't make deals with it or make progress by using budget methods or effort reduction. 

For the curious about lifting weights it can be a murky swamp of questions. For men, it can be confidence shaking seeming weak or inferior, or not on par with others in the gym. For Women it can be extremely intimidating because of false perceptions of their physique or shape dramatically changing or becoming more masculine in appearance.  


One of the most important things you can do for your body to maintain health is lift weights. Diet and aerobic (cardio) activity are equally important, but strength training provides many major benefits, including:

• Increases metabolism. Muscle burns more calories than fat, so the more muscle you have, the more calories you'll burn all day long.
• Strengthens bones, especially important for women
• Increases muscle strength and muscle endurance
• Helps avoid injuries
• Increases confidence and self-esteem
• Improves coordination and balance

FAQ

Getting started with strength training can be confusing - what exercises should you do? How many sets and reps? How much weight? The routine you choose will be based on your fitness goals as well as the equipment you have available and the time you have for workouts.
WHAT IS THE RIGHT ROUTINE?

• Warm-up (aerobic) - three to five minutes low intensity to break a sweat. (Examples: running, cycling, walking, etc.)
• Pre-exercise stretching - hold at a gentle stretch for a ten count; do one to two repetitions of each stretch, no bouncing. Stretch muscles that you'll be using during your workout. (Example: hamstrings, calves, quads and chest.)
• Weight training - choose from programs listed below
• Post exercise stretching/strengthening - 1 to 2 minutes/muscle group for stretching, and add abdominal and low back strengthening if they have not been included in your weight training routine.

HOW MANY EXERCISES SHOULD I DO?
At least 1 exercise for each major muscle group (upper body, lower body, and core).

HOW MUCH WEIGHT?
The correct weight should produce fatigue by the last repetition in each set, or determine resistance by using a percentage (typically 60-80%) of your one repetition maximum. (Example: If you can lift a maximum of 50 lbs. one time during leg extension, 70% of that would be 35 lbs.)

HOW MUCH TIME BETWEEN WORKOUTS?
Rest: 48 to 72 hours between workout sessions for each muscle group.

HOW OFTEN SHOULD I DO MY WORKOUT
The number of sessions per week for each muscle group - 2 to 3 sessions, on non-consecutive days.

WHAT IS THE CORRECT LIFTING TECHNIQUE
Maintain proper postures and move through the lift in a slow, controlled manner (usually 2-4 count for the push/pull/contraction with a 4-6 count for the relax/recovery phase).

WHAT IS RANGE OF MOTION?
Each lift should be done through a joint's entire range of motion.

HOW DO I MAINTAIN MUSCLE BALANCE?
Balance the program to include opposing muscle groups (Example: hamstrings oppose quadriceps.)

HOW SHOULD I PROGRESS?
Increase the resistance or weight of an exercise when you are able to complete all repetitions of the last set without muscle fatigue.

WHY WARM UP AND COOL DOWN?
Brief aerobic exercise will warm the muscles, making them flexible and ready for activity. Cool-down exercises are important to return the body to resting level.

"NO PAIN, NO GAIN”
Wrong! Pain is your body's warning signal to stop before you hurt yourself.

WHAT SHOULD BE THE LENGTH OF MY PROGRAM?
It takes approximately 8-12 weeks to achieve gains in strength. BE PATIENT.

WEIGHT TRAINING PROGRAMS

Program Goal	Sets	Repetitions	Resistance	Rest Between Sets
Endurance	3	15 to 25	50-65% of 1 Rep. Max	30 to 60 seconds
Health/Fitness	1 to 3	8 to 12	60-80% of 1 Rep. Max	30 to 60 seconds
Strength	3 to 6	5 to 6	80-88% of 1 Rep. Max	3 to 5 minutes
Size	3 to 6	8 to 12	80-85% of 1 Rep. Max	30 to 60 seconds
Power	3 to 6	2 to 4	80-90% of 1 Rep. Max	3 to 4 minutes

Table content taken from Essentials of Strength Training and Conditioning, edited by Thomas Baechle for the National Strength and Conditioning Association.

• Endurance and Health/Fitness programs are appropriate for inexperienced or currently inactive individuals.
• Strength and Power programs are appropriate for individuals training for sports.
• The Size program is appropriate for individuals who wish to participate in bodybuilding.

TIPS FOR OPTIMAL WORKOUTS AND FASTEST WAY TO SUCCESS

• Balance your strengthening program with aerobic activity. Aerobic (cardio) exercise should be done at least three days/week for 20 minutes150 minutes per week at a moderate intensity for maintenance of cardiovascular health and fitness. For weight loss, 200-300 minutes per week is recommended.
• An ideal exercise program will incorporate aerobic activity, resistance training, and flexibility exercises.
• Proper nutrition is very important to support your exercise program and promote a healthy lifestyle.
• Drinking water before, during, and after exercise is important to keep your body from dehydrating.
• Remember that you are an individual, and the changes to your body may be different from those of other people.

Is D-Aspartic Acid the Real Deal?

D-Aspartic acid is an amino acid that is naturally produced in the body and contributes to the construction of proteins. Ingesting more D.A.A will enhance gonadotropin which releases growth hormones and luteinizing hormone. This stimulates and increases the production of natural testosterone. It is a key ingredient in a wide range of natural testosterone boosters. Herc's offers it in its free-form powder for just $29.99.

        This supplement is perfect for anyone wishing to increase muscle mass naturally while also improving your mood, libido and muscular endurance. This product can work wonders for men with an ectomorph (thin/lean) body type who may find it hard to pack on a lot of muscle mass. Compared to mesomorphs and endomorphs, who may find it easy to achieve a rounded muscular physique. This supplement seems too good to be true, but the results speak for themselves. 

Individuals that consumed one serving of DAA with breakfast noticed substantial increases in energy, strength, endurance and improved muscular shape. "in 23 males over a period of 12 days a testosterone spike was experienced in 20 persons (87%) which also appeared to be the amount of people responding to a Luteinizing Hormone spike. Testosterone rose 42% when measured at 12 days

How to Stay Motivated

"The mind is the limit. As long as the mind can envision the fact that you can do something, you can do it, as long as you really believe 100 percent."
Arnold

        I think everyone could use a little bit of inspiration from time to time. Whether you're having trouble staying dedicated, or trying to take your workouts to the next level. Motivational quotes are more than just quotes, they're facts. Some of the greatest bodybuilders of all time such as Arnold Schwarzenegger are proof that if you dream it, you can achieve it. Everyone starts somewhere and with hard work, dedication and a deep desire to accomplish your goal, it will happen. You can't expect it to happen overnight and you can't cheat on your workouts or diet and hope for the results you're looking for. You always have to remember that it TAKES TIME! I've posted a link to a video from one of my favorite Youtube channels. These twins are funny, honest and are a testament for hard work paying off. They aren't professional bodybuilders, they're just average guys who have accomplished their goals and want to help other people do the same.

http://www.youtube.com/watch?v=jbfNJ5YhX2c

-Mike Kar

How to build bigger arms?!

This is a question I hear all the time. Who doesn't want to have big arms? Today I'll go over some tips for putting mass on your biceps and triceps. These tips have worked well for me since I began training.

*** Note: I have gained 25lb since this photo and arms have increased more in size, following the tips below.


EAT LOTS - I think this is the most important tip. Without eating a caloric surplus (rich in protein), it's hard to nearly impossible to get good muscle gains on your arms (or anywhere for that matter). The rule of thumb is to eat atleast a moderate-sized meal every 3 hours.

DO YOUR COMPOUNDS/FULL BODY MOVEMENTS - If you think countless bicep curls and tricep extensions are the best way to increase arm size, then you're mistaken. The biggest arm size gains will come from lifts such as heavy rows, deadlifts, pullups, benchpress, and military press. Isolation exercises for your arms are fine too, but have the compounds as your solid base and go from there.

GET ENOUGH REST - Training your arms too often will only be detrimental to their growth. Muscle tissue is damaged when you're training, and repairs when at rest. When it repairs, the muscle fibers are bigger and stronger. So give your arms a break everyone once in a while, remember, they're only a small muscle group compared to legs or back. Rule of thumb is atleast 48-72 hours rest between heavy arm workouts.

TRACK YOUR RESULTS - Track your weight, body fat and arm measurements every few weeks-month. Your arms may, in fact, be growing, but the mirror may tell a different story.

Weekend Motivation

A quick picture link for some weekend motivation. Know what you got to do, and Do it. OWN YOUR DESIRES