2. GET WET
There’s a good chance you’re dehydrated, or at least not maximally hydrated. One study in athletes reported that less than 15% of them were well hydrated.
WHY IT WORKS: Adequate water consumption has a pretty simple effect on the muscles: it makes them fuller and bigger. If you’re not well hydrated, your muscles will likely look flat and it will appear as though you’ve lost size when all you’re really short on is liquids, not muscle.
DO THIS: Start guzzling water ASAP. Be sure that you’re getting in a minimum of one gallon of water a day, and even up to two gallons, to ensure that your muscles are at their fullest.
3. CHOOSE YOUR CREATINE WISELY
We’re not telling you anything new when we say that creatine pulls large amounts of water into the muscles to increase their size in a hurry. But there’s one problem if you grab a container of creatine monohydrate: time. Creatine monohydrate works fine, but it can take weeks to produce the impressive size gains you’re hoping for because creatine won’t maximize muscle cell volumization until its levels are maximized within the muscle cells. With creatine monohydrate, this can take a week and often longer, even if you go through a loading phase. Instead of monohydrate, go with a fast-acting form of creatine like creatine hydrochloride or Kre-Alkalyn.
WHY IT WORKS: These forms will increase muscle cell volume almost instantly for quicker size gains.
DO THIS: Go with 3–5 g of either creatine hydrochloride or Kre-Alkalyn both before and after workouts.