Hello Viewer,

While in high school, I took a physical education class, where I created a program and built the earlier layers of the body. In the weight room, I first heard of creatine but never used it due to its stigma and many misunderstandings—even though it was well studied.

In Edition #84, we simplify the Power of Creatine!

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THIS WEEK’S POLL 🤔 

_{👁️ OVE’S GUIDE TO}

CREATINE POWER 💪 

Creatine is one of the most researched supplements

Creatine is a naturally occurring compound in muscle cells that helps produce energy for high-intensity exercise. Supplementing with creatine increases your body's stores, allowing for greater strength, power, endurance, and cognitive function.

Types of Creatine: Which One is Best?

🔹 Creatine Monohydrate: The gold standard. Most researched, most effective, and the best value (study).
🔹 Kre-Alkalyn (Buffered Creatine): Marketed for stability but no proven advantage over monohydrate (study).
🔹 Creatine HCL & Other Forms: More soluble but less effective than monohydrate.

🏆 Verdict: Stick with creatine monohydrate for maximum results and affordability.

Why Take Creatine? Benefits Beyond Muscle

✅ Strength & Power – Lift heavier, sprint faster, and jump higher (study).
✅ Muscle Growth – Supports training volume, cell hydration, and protein synthesis.
✅ Endurance & Recovery – Helps with anaerobic endurance, glycogen storage, and post-workout recovery.
✅ Hydration & Water Retention – Pulls water into muscles, improving cell function and reducing dehydration risk.
✅ Cognitive Function – Enhances memory, focus, and mental fatigue resistance.

How to Take Creatine

💊 Dosage: 3–5g daily. Optional loading phase: 20g/day for 5–7 days, then 5g/day maintenance.
⏳ Timing: Post-workout with protein & carbs for better uptake, but daily consistency matters most.
💦 Hydration: Drink plenty of water (at least 2–3L daily).
🥩 Best Pairings: Take with a meal, protein shake, or juice for better absorption.

Side Effects & Safety

❌ Kidney Damage? No evidence supports this in healthy individuals (study).
❌ Bloating? Only intracellular water retention, not subcutaneous bloating.
❌ Hair Loss? No strong evidence links creatine to hair loss.

Synergy with Other Supplements

✔️ Protein & Carbs – Enhances absorption and muscle growth.
✔️ Beta-Alanine – Boosts endurance and muscle buffering.
✔️ Electrolytes & Hydration Supplements – Supports hydration and
performance.
✔️ Caffeine – Works well for energy but may cause mild stomach discomfort if taken together.

Best Practices for Maximum Results

✔️ Stick to creatine monohydrate – the most effective and cost-efficient option.
✔️ Take daily for sustained benefits.
✔️ Mix with water, juice, or a post-workout shake.
✔️ Stay hydrated to maximize muscle uptake.
✔️ No need to cycle – continuous use is safe and effective.

WORKOUT 💪 

DAILY BODYWEIGHT 100s

🔥 Goal: Full-body strength and endurance with progressive overload.
📅 Frequency: Daily (adjust volume as needed).
📈 Progression: Start with set reps; increase difficulty with variations or added reps.

Workout Structure

✅ Push Movement: Push-ups (100 reps total)
✅ Core Work: Crunches or Leg Raises (100 reps total)
✅ Leg Strength: Squats or Lunges (100 reps total)
✅ Optional: Dips (on a chair or parallel bars)

Workout Plan (Baseline)

1️⃣ Push-ups – 100 reps (choose one variation or mix)

• Standard Push-ups: 5 sets of 20

• Progression: Diamond, Archer, Decline, or One-arm Assist

2️⃣ Core – 100 reps

• Crunches: 5 sets of 20

• Alternative: Leg Raises, Bicycle Crunches, or Hanging Knee Raises

3️⃣ Squats – 100 reps

• Bodyweight Squats: 4 sets of 25

• Progression: Jump Squats, Bulgarian Split Squats, Pistol Squats

4️⃣ Optional Finisher – 50-100 reps

• Dips (on a chair or parallel bars): 5 sets of 10-20

• Lunges (per leg): 4 sets of 25

Progression Options

🔹 Increase Reps – Add 5-10 reps each week.
🔹 Harder Variations – Add explosive (clap push-ups), pause reps, or unilateral work.
🔹 Weighted Progression – Use a backpack with books or weights.

💡 Tip: Adjust sets and reps to match your level. Keep rest short (30-60 sec) for endurance, longer (90 sec) for strength.

🔥 Challenge: Complete in under 20 minutes for 7 days! 🚀
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Until Next Edition,

Coach DC 

^{The information in this newsletter is for informational purposes only and may not be appropriate or applicable based on your circumstances. Overman Perspective Inc. does not provide medical or licensed advice. Please get in touch with your healthcare professional for medical advice specific to your health needs.}