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Originally Posted by supermann
You dont even need supplements. They are WAYY overrated. Just eat well, go to the gym and work out properly. If you are going to take a supplement, just take protein to build your muscles. Creatine is just useless. I have a couple of my friends who are well build and have never touched supplements.
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You're fundamentally correct, but wrong on creatine to a degree. Creatine fills cells with water, the byproduct of which artificially increases the muscle's strength by a very slight degree. It's not a supplement that "grows" the muscle, like a steroid. It simply helps you lift a bit more than the muscle is actually capable of lifting.
For me, this increase allows me to rep say 220lbs on the bench four times during a creatine cycle versus 210lbs on the bench just twice, off the cycle. The increased strength leads to faster gains, though the same gains are definitely possible without it, as your friends show.