Intensity, in other words, maximal or sub-maximal output
duration and repetition — in other words, multiple
bouts of work more than likely, these factors are what provided the success
of one study, which concluded that enhanced performance and increase
of lean mass were due to «higher quality
training sessions.»
The predominance
of low - intensity, long -
duration training, in combination with fewer, highly intensive
bouts may be complementary in terms
of optimizing adaptive signaling and technical mastery at an acceptable level
of stress.»
*
Duration of a few weeks * An average dose more equivocal to a «loading» phase than a «maintenance phase» * A larger dose for potential responders who lack natural, dietary creatine * A smaller dose for potential non-responders with a significant amount
of existing dietary creatine intake * A
training protocol that emphasizes all phases
of muscular energetics to take advantage
of the ATP - CP, glycolytic, and oxidative effects
of creatine supplementation (HIIT is ideal for cardiovascular exercise when supplementing creatine, due to the repeated
bouts of high intensity work) * A
training protocol that incorporates negatives in order to stimulate satellite cell fusion, as per Dr. Hatfield's theory
of holistic
training * A
training protocol that emphasizes repeated
bouts of work per the results
of creatine studies * A nutrition protocol tailored to reduce post-workout cortisol levels, which would involve a post-workout shake and possible glutamine supplementation * A nutrition protocol that takes advantage
of carb - load (super compensation) near the end
of the cycle
The length and
duration of the high intensity
bout will depend on what you are trying to accomplish, but in general, reducing the recovery
bout makes your interval
training workouts exponentially more challenging.