creatine, puts water in your muscles making you able to exert more stenght and make you able to lift for longer
in our school wait room we do this thing called lift to fail, all it simply is, is lifting a standar 45 pound bar on the bench press for as many times as you can, im teliing you man, it is the hardest thing i just about ever done, i did about a 100reps and i was DONE, my arms were burning so bad at about 30 reps
well this one kid did 1000 reps, but he was using creatine and was not afraid to tell anyone he was, and its not considered a steriod
but anyway im sure you have already heard of it, im just sharing, but try "lift to fail", it will kill your arms, shoulders, and chest, ahah