Even though creatine is not a new supplement there is still a lot of confusion about it.  Some people think that it is a steroid while others are misinformed about what it actually does.

In reality, creatine is a metabolite composed of 3 amino acids: arginine, methionine and glycine.

Creatine works by extending the ATP cycle in the body. ATP is the molecule that fuels muscular contractions. More ATP in the body means that you can do more repetitions at any given weight, which means that you can then stimulate more muscle growth.

In addition, creatine increases intra cellular water retention. By increasing the water inside the muscle cell (as opposed to outside) you get a bigger and leaner looking muscle.

For more information about creatine, please take a look at my article on Creatine Basics.

Creatine Basics originally appeared on About.com Bodybuilding on Monday, July 5th, 2010 at 11:44:48.

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There are a couple of biceps training mistakes that prevent many bodybuilders from achieving the arms muscle growth that they deserve.

These mistakes are:

Biceps Training Mistake #1: Too Much Weight.

Biceps Training Tip: Check the ego by the door and use a weight that allows you to use perfect form and to fully contract the muscles as you lift the weights in order to maximize biceps stimulation.

Biceps Training Mistake #2: Too Many Sets

Biceps Training Tip: Limit the number of sets to 6-12. The biceps is a relatively small muscle used in other movements for bigger muscles like the back and the shoulders. Thus, there is no need to perform more than 6-12 sets. If performing biceps after a back workout 6 sets will suffice. If performed any other day you can do as much as 12 sets provided you have a good recovery capability.

Useful Biceps Training Resources

• Build Your Arms for the Summer With This Arms Workout
• Lee Labrada's Arms Workout
• Mind Over Muscle and the Zone Tone Method

Get Bigger Biceps By Avoiding These Biceps Training Mistakes originally appeared on About.com Bodybuilding on Thursday, June 24th, 2010 at 14:30:46.

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When I'm asked which one is the best routine to perform when looking for bodybuilding gains, my answer always is to use a bodybuilding routine that you have never used before. In this manner you always keep the body guessing. The quickest route to stagnation and lack of gain is to follow a bodybuilding routine for months to an end with no changes to it.

Initially, when you start using a new bodybuilding workout your body needs to learn how to cope with the stress. It does this by growing the muscle, provided that your bodybuilding diet and sleep habits are in order. However, once the nervous system begins to adapt, the body then starts activating less and less fibers every time that the workout is performed. This is one of the ways in which the body prevents itself from growing out of control. You have to keep in mind that your body does not want to change and it will do whatever it takes to stay the same. Remember from your biology class that the body likes to stay in a state of homeostasis (a state of balance and no change). The way to get around this is by varying your bodybuilding workouts.

In your bodybuilding journey you will discover that the more advanced you become, the more you have to vary your training tactics. Now, variation works best when it is performed as part of a logical plan of periodization.

Learn more about periodization and how to implement it in your bodybuilding workouts by looking at the articles below:

• Sample Periodization Bodybuilding Workout Training Routine #1
• Sample Periodization Bodybuilding Workout Training Routine #2

Which One is the Best Bodybuilding Training Routine For Muscle Gain and Fat Loss originally appeared on About.com Bodybuilding on Sunday, August 15th, 2010 at 11:03:17.

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