Tag: Natural gains

Creatine is a popular and well-researched supplement, shown to enhance muscle mass and strength in combination with resistance training. However, many people wonder if it's possible to achieve significant strength gains and lift heavy without relying on it. The answer is a definitive yes, with a focus on fundamental training and nutrition principles.

According to a 2021 meta-analysis, creatine supplementation can notably increase lean muscle mass when combined with resistance training, but this doesn't mean it's an absolute necessity. The question "Can I still build muscle without creatine?" has a resounding answer of 'yes', as the foundational principles of muscle growth are rooted in more fundamental aspects of training and recovery.

According to a 2025 study, individuals who performed resistance training gained an average of two kilograms of lean body mass over 12 weeks, even without creatine supplementation. This confirms that it is absolutely possible to build muscle without creatine, and this article will show you how.