Creatine Loading Improves Squat and Bench Press Strength

New findings published in the scientific journal Medicine and Science in Sports and Exercise show creatine supplementation dramatically increased squat and bench press strength -- in as little as five days. In the study, 19 trained athletes were randomly assigned in a double-blind fashion to either the creatine (20 grams per day for five days) or placebo group. Before and after supplementation, subjects performed one- repetition maximum squat and bench press exercises (two sets to failure) with 60 percent and 70 percent of the subjects' one-rep max, respectively. After just five days, creatine supplementation increased average bench press and squat strength by 17 percent and 20 percent, respectively.