Creatine works very well for increasing muscle mass. It is naturally occurring in the body. It's safe and very effective for anybody, especially if you've never used it before. The basics behind it are this: it increases ATP (the main energy source muscles use for explosive power) availability so that you can perform more reps and sets and lift more weight, consequently growing more muscle tissue. Creatine should be cycled. Many have found great results taking it for four weeks, followed by one to two weeks off. There are quite a few different types of creatine which you can view by categories. For example, there is pure creatine monohydrate, creatine ehtyl ester, low carb creatine and many more. What's best? The creatine supplements with built in dextrose, aminos and other goodies are probably the best, but cost-effectively a good monohydrate creatine taken with grape juice wouldn't be a bad choice. Take creatine post-workout.