Yes you might have not work out hard enought. You won’t need to change your exercises every week ( every 3 to 4 weeks is ok ) but you must add more weight and push harder each time you work out otherwise your muscles wont grow or hurt as you mentioned. As far as Protein powder, BOTH!

Ive been meaning to ask this question for along time:

When i work out on a certain body area i obviously ache the next day which i guess indicates a good work out. I understand that your not supposed to work out more than once on a certain area of your body each week, e.g. arms once a week, legs once a week etc, this is beacase it takes a whole week for muscle repair i think? However, sometimes a week later i work out on the same section, but the following day i dont ache. Is this becuase i havnt worked out on this area hard enough, maybe i need to increase the weight? Or do i need to change excersice to shock my muscles?…. And second question: when is best to take protein powder for exercise? before or after a workout, or both? Thanks, Hugh

We are actually starting a article series about Supplements this coming week. I will make sure the first article is on Creatine and I will give my personal opinion on it as well. So rather than just answer you I will post a article on this and help everyone on the site that wondered about this, is that ok?

Question: I hear alot about Creatine, but not on your site. What are your views on Creatine and do you use it personally? Also is it bad for your health?

Thankyou, hugh