4 Potential Side Effects of Creatine

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Here’s what we’ve got: 

• The potential side effects of taking creatine

• Why the military press should be a staple in your training program 

• Six-time Mr. Olympia Dorian Yates explains why he prefers dumbbell flyes to the bench press 

NUTRITION 

Creatine’s Kryptonite 

Creatine is one of the most extensively researched and effective supplements for supporting lean muscle mass, enhancing strength gains, and aiding recovery. It’s generally considered safe for most individuals; however, that doesn’t mean it’s without risks. We delve into the side effects of this naturally occurring amino acid, which plays a crucial role in ATP production, providing your muscles with the fuel needed for workouts.

Your body naturally produces creatine, and certain foods, particularly meat, are good sources. An additional daily intake of 3-5 grams can further benefit your strength training regimen. However, some individuals may experience side effects, including gastrointestinal issues, water retention, dehydration, and muscle cramping. Explore the complete research on creatine, identify the supplements and foods with the highest concentrations, and discover what studies reveal about its potential risks.

A MESSAGE FROM LUMEN

Understand Your Metabolism

If you’ve been dieting, lifting weights, and doing cardio without seeing the results you want, you might be missing out on one key piece of the puzzle: your metabolism. And with Lumen, you can get a better understanding of your metabolism right at your fingertips. 

But how does learning more about your metabolism actually help you in the gym? Well, with Lumen, you can:

• Create a high-functioning metabolism that gives you the energy boost you need for your workouts.

• Help your body lose fat and gain muscle, thanks to Lumen’s personalized diet advice that is tailored to your goals.

• Receive real-time metabolic insights so you can make macro adjustments on the fly depending on what your body needs.

The result of all this data? You’ll perform better in the gym, feel better in between workouts, and see more results for all your hard work.

If you want to unlock the potential of your metabolism and start crushing your fitness goals, read more about Lumen here. Right now, Ripped Report readers will get an exclusive 15% discount on their purchase.

TRAINING 

Military Press for Muscle

The military press, a.k.a. the barbell shoulder press, is one of the most effective exercises for developing shoulder strength, muscle mass, and overall stability. This compound movement primarily targets the shoulders while engaging the triceps, upper back, and core, making it an excellent addition to any fitness routine.

The military press translates to various pressing movements in strength sports that necessitate robust shoulder strength and stability. For regular gym-goers, it enables lifting heavier loads and reduces the risk of injury.

Below, we explore why this exercise should be a fundamental component of upper-body training for all lifters and strength athletes, regardless of whether you’re a strongman, powerlifter, or just someone who enjoys working out. Additionally, we’ll provide guidance on effectively incorporating it into your routine.

BODYBUILDING 

120-Pound Dumbbell Flyes?!

Dorian Yates, a six-time Mr. Olympia champion, achieved remarkable success not by conforming to typical gym practices but by employing advanced and innovative training techniques that helped him sculpt one of the most iconic physiques in bodybuilding history. One of his standout methods for chest training involved prioritizing dumbbell flyes over the widely revered bench press.

While many lifters opt for lighter weights with dumbbell flyes, Yates took a different approach, wielding 120-pound dumbbells in each hand for this isolation exercise. Discover his technique tips for effectively engaging the pectoralis major during this movement and understand why he chose it over the dumbbell bench press. (Hint: His decision to avoid incline bench presses influenced this choice, primarily due to safety concerns related to his raw strength.)

THE DROP SET 

CBum’s Big Day

• Chris Bumstead is briefly unretiring in order to make his Men’s Open bodybuilding debut at the 2024 Prague Pro this weekend. Does the Classic Physique icon stand a chance? We weigh in here.

• The dumbbell shrugs engage the often neglected upper back muscles. Here's how to perform them to get your traps to grow. 

• Coach Joe Bennett suggests programming the lateral raise before the overhead press in exercise order. See why the “Hypertrophy Coach” says this movement sequence is optimal for shoulder training.