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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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If you are tied up for time, that does not mean that you can not squeeze in an effective workout into your daily routine. Provided you have a pair of adjustable dumbbells at home, there are many short bodybuilding training routines that you can fit into your schedule.

The best ally to get a short bodybuilding workout is to incorporate the use of techniques like supersets, trisets, and giantsets where you pair exercises one after the other with no rest in between them. These techniques are not only super effective at fatiguing a muscle, but they also save tons of time!

An example of how you can use the tri-set technique is found in the 7-Minute Biceps Routine below:

7-Min Biceps Workout with Dumbbells at Home

Train Biceps in 7 Minutes from The Comfort of your Home! originally appeared on About.com Bodybuilding on Friday, September 3rd, 2010 at 23:25:30.

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