Creatine basically (in a really dumbed-down sense) makes you stronger
Moving heavier weights = more gains
I'm waiting to hit a major plateau before I start cycling creatine
My exercise physiology professor said the only supplement he would recommend is creatine.
The phosphocreatine energy system lasts about 12 seconds so when you train for strength you are training this energy system. It takes about 2 mins to fully replenish the PC stores(which is why they tell you to rest between strength reps).
loading on creatine can actually increase muscle creatine stores by about 30%. Lifting more weight=stronger is the theory.
" Creatine is the reference compound for power improvement, with numbers from one meta-analysis to assess potency being 'Able to increase a 12% improvement in strength to 20% and able to increase a 12% increase in power to 26% following a training regiment using creatine monohydrate'. "