Mulo Motivation

Creatine Ranked From BEST To WORST 💪

Not all creatine is created equal. If your goal is strength, muscle growth, performance, and value, here’s how they stack up 👇

🏆 S Tier – Creatine Monohydrate (Micronized)
✔ Most researched form
✔ Most affordable
✔ Highly accessible
✔ Proven for strength, muscle, and performance
👉 The gold standard. Hard to beat.

🔥 A Tier – Creapure Creatine Monohydrate
✔ Extremely pure form of creatine
✔ Same benefits as monohydrate
❌ More expensive
❌ Less accessible (often imported)
👉 Great quality, just higher cost.

👍 B Tier – Creatine HCL
✔ Dissolves easier
✔ May help people who experience stomach discomfort with monohydrate
👉 Solid alternative if digestion is an issue.

⚠️ C Tier – Buffered Creatine
❌ More expensive
❌ No strong evidence showing better results than monohydrate
👉 Mostly marketing hype.

🚫 D Tier – Creatine Nitrate
✔ May improve blood flow and pump
❌ Limited performance benefits compared to others
👉 Not the best option for strength or muscle growth.

📌 Bottom Line:
If you want the most results for your money, creatine monohydrate is still king.

Drop a comment — which creatine are you using right now? 👇

715lbs x 3. Dedicating My Heaviest Lift To Every Hardworking Father

This one wasn't for me.

Every plate on that bar was for the men who never get a day off. The fathers who work the early shift, the late shift, the in between hours nobody sees. The ones who show up exhausted and still find the strength to be present for their families because that's simply what's required of them.

715 pounds for three reps.

But the real weight isn't on the bar.

It's the weight you've been carrying for years. The bills. The responsibilities. The pressure to provide while still trying to be the father, the husband, the man you promised yourself you'd be. Nobody hands you a manual for that kind of weight. You just learn to carry it because the people you love are depending on you.

I think about that every time I'm under a heavy bar.

Because the discipline it takes to load that weight and drive it up is the same discipline it takes to show up for your family on the days you have nothing left. The same mental toughness. The same refusal to quit when quitting would be so much easier.

Every father who has ever sacrificed sleep, comfort, or their own needs to make sure their family had what they needed — this lift was for you.

You don't get the recognition you deserve.

You don't get the rest you've earned.

But you keep showing up anyway.

That's heavier than anything I'll ever put on a bar.

Tag a father who carries more weight than anyone gives him credit for.

Happy Father's Day


s

8 Ways To Increase Your Deadlift Without Increasing Your Bodyweight. Lessons Learned Lifting 3.7x My Bodyweight

Most men think a bigger deadlift requires a fatter body.
It doesn’t.

I pulled 3.7 times my bodyweight without adding a pound to my frame. 735lbs @ 197lbs

Here’s what actually moved the needle 👇

1️⃣ Fix your setup before your programme. The deadlift is won or lost before the bar leaves the floor. Most men lose 30 percent of their potential pull from a compromised starting position alone.

2️⃣ Train your weakness not your strength. Find your sticking point and build your accessory programme around it. Attacking your weak range makes you dangerous.

3️⃣ Grip is the first thing that fails and the last thing men train. The men pulling the biggest numbers have invested as much time in their hands as their back.

4️⃣ Your upper back is the difference between a grind and a smooth pull. Heavy rows built more of my deadlift than any additional deadlift session ever did.

5️⃣ Brace before the bar moves. Not as it moves. Before. Most men breathe wrong and wonder why heavy pulls feel unstable.

6️⃣ Pull the slack out before you pull the bar off the floor. The difference between yanking and pulling is the difference between injury and a personal best.

7️⃣ Deload before you think you need to. The men who pull big consistently back off strategically before fatigue becomes a plateau or an injury.

8️⃣ Visualise before you attempt. Every lift I’ve hit at the edge of my capability was seen completely in my mind before it happened in reality.
The bar doesn’t lie. Neither does the work required to move it.

Bonus* Creatine 3G daily at the time

What’s your current deadlift?

Drop it below 👇 and follow for more.

Standard training is built for teens, not for adults over 35. Your body needs specific recovery protocols and dynamic mobility, especially with high stress and long hours. Stop training for generic tests and start training for physical longevity. If your current routine leaves you exhausted, comment 'PT' for recommendations.

Boost Your Testosterone Levels Without TRT

You don't need a prescription to fix your testosterone.

You need to stop sabotaging it daily 👇

🥩 Protein That Builds Hormones

Whole eggs — the yolk is rich in cholesterol, a direct precursor to testosterone.

Grass-fed beef — high in zinc and leucine, critical for testosterone and muscle building.

Wild-caught salmon — packed with omega-3s and Vitamin D, essential for hormone health.

🍠 Carbs That Don't Sabotage You

Sweet potatoes and yams — slow digesting carbs without the insulin spike.

Oats — sustained morning energy. Easy to prep.

Berries — antioxidants that reduce inflammation and protect testosterone molecules.

🥑 Fats That Fuel Production

Avocados — monounsaturated fats supporting hormone production.

Extra virgin olive oil — shown to help boost luteinizing hormone, which stimulates testosterone.

Brazil nuts, macadamias, almonds — extremely high in selenium, critical for testosterone and thyroid function.

🏋️ Habits That Actually Move The Needle

7 to 9 hours of sleep — the majority of your testosterone is produced while you sleep. Non negotiable.

Stress reduction — cortisol destroys testosterone. Short mindfulness or breathwork protects the hormonal environment.

None of this requires a clinic.

It requires consistency.

Which one are you missing?

Drop it below 👇 and follow for more.

Unpopular Fact. Zero Percent Of Alcohol Is Optimal For Fat Loss & Muscle Gain

I know. Nobody wants to hear this.

But the science doesn't negotiate with social calendars 👇

The moment alcohol enters your system your body treats it as a toxin. Because it is. Everything else stops. Fat burning stops. Protein synthesis stops. Your liver drops every other metabolic priority to process the alcohol first. Whatever you were doing nutritionally and training wise takes a back seat until the toxin is cleared.

Here's what that actually costs you.

Testosterone drops within hours of drinking. Even moderate consumption produces a measurable reduction in the hormone most responsible for muscle building and fat burning. The Friday night release valve is borrowing against your Saturday, Sunday, and Monday recovery.

Cortisol rises as testosterone falls. The hormonal environment created by alcohol is almost perfectly opposite to the one required for body composition change. More stress hormone. Less anabolic hormone. For 48 to 72 hours after drinking your body is fighting the wrong battle.

Sleep is disrupted even when alcohol makes you feel like you're sleeping deeply. The restorative slow wave sleep your body needs to recover from training is significantly reduced by alcohol in your system. You wake up having slept eight hours and recovered from none of them.

Muscle protein synthesis drops by up to 37 percent after drinking. The training you did this week is producing a fraction of the result it should because the recovery environment was compromised by the weekend.

This isn't about being perfect.

It's about being honest with yourself about the trade off.

You can drink and train. Plenty of people do.

You just can't drink and optimise. Those two things have never coexisted and the science has never been unclear about it.

Zero percent is optimal.

Everything above zero is a choice with a cost.

How honest are you being with yourself about what the weekend is actually costing your results?

Drop it below 👇 and follow for more

5 Things That Began To Happen When I Cut My Workouts From 6 Days A Week To 3-4 Days. 4 Will Shock You I used to think more was the answer. Six days a week. No deload. No real rest days. Just volume, guilt, and the belief that anything less meant I wasn't serious. Then I cut it down. And everything changed 👇 1️⃣ My strength went up almost immediately. The week I dropped to 4 days I hit numbers I'd been stuck on for months. Muscle isn't built in the gym. It's built in the recovery. I'd been so busy creating the stimulus my body never had the conditions to actually respond to it. 2️⃣ My joints stopped aching constantly. The chronic shoulder tightness. The knee that always felt off. The lower back that needed to "warm up" before every session. All of it quietly disappeared within weeks of giving my body actual recovery time between sessions. 3️⃣ My motivation came back without forcing it. Six days a week meant every session felt like an obligation. Cutting back gave training room to feel like something I wanted to do again instead of something I was grinding through. The dread disappeared. 4️⃣ My body composition changed faster with less training. This is the one that shocked me most. Fewer sessions. Better recovery. Better hormones. Better sleep. My body started changing visibly in a way that months of daily training never produced. Less really was more. 5️⃣ I stopped needing motivation to show up. When training is sustainable and recovery is real you don't need to talk yourself into it anymore. You just go. Because it works. Because you feel it working. Because the version of you showing up is someone you're finally starting to recognise. That's the version nobody sells you. It's not dramatic enough. Doesn't make a good montage. But it's the only version that actually lasts. How many days are you currently training and is it actually working for you?

Share this

Strengthen your core and stability with this