Get any brand of creatine monohydrate (99% pure) from a reputable company, or the new cee from the af store. (I'm taking San V12 turbo right now). Monohydrate take 10 grams/ed during or right after workout. Cee, I think they recommed 2-4 caps /ed. Why... muscle cell volumization & hydration, which allows for faster muscle growth. Yes, it works, awesome pumps too. ps. drink lots of water.