AboutRich Ruffing Expertise I can answer to questions to all aspects of exercise: strength training, flexibility, cardiovascular, body composition, etc.. The questions can be general or they can be more specific or individualized. I can help you with workout design, exercise selection, recovery methods and any other aspects that are part of your program. Visit my website, www.richruffing.com, for more information.
Experience I have been training since 2000, working in health clubs and studios and working with a variety of clients.
Education/Credentials I have a Bachelors Degree in Sports Biology and am certified by the National Strength and Conditioning Association. Currently, I am working towards my licensure as a massage therapist.
Question I am a weightlifter and I am trying to build more mass on my upper body. I all ready do bench presses, military press, cable tricep pushdown, and bicep curls. I do about 4 to 5 sets of each exercise. I do take protein shakes and I am thinking about takin creatine but dont know if its a good idea. PLease give me some tips on how to build more mass and if creatine is safe.
Answer Hi Tyler. When trying to add muscles mass, you should be focusing on your "big money" exercises such as: press variations, chin-up & pull-up variations and row variations. Pressdowns and curls should make up your supplemental lifts towards the end of a workout. As far as creatine goes, there are no studies out there that show creatine to be harmful. If you're going to use creatine as a supplement, I'd suggest taking 5g/day for the first 2-3 weeks. After the 2-3 week period go to 5g/day only on training days and taken post-workout.
