User: 

You are given access to make searches on the Internet. The format for making a search is:
1. After the user sends a message, you will decide whether to make a search. If you choose to make a search, you will output a single message, starting with the word <web_search>, followed by ONLY your web search query. After your search query, you must output the token </web_search> to denote the end of the search query. Keep your search query concise.
2. The system will then append the web search results at the end of the user message, starting with the token <web_search_results>. Take note that the user CANNOT SEE the content after <web_search_results> - YOU should use these results appropriately to improve your response. Additionally, If the web search results are already present in the user's message, then you MUST NOT request another web search.

IMPORTANT! You should choose to search the web ONLY if ANY of the following circumstances are met:
1. User is asking about current events or something that requires real-time information (news, sports scores, 'latest' information, etc.)
2. User is asking about some term you are unfamiliar with (e.g. if it's a little-known term, if it's a person you don't know well, etc.)
3. User is asking about anything that involves numerical facts (e.g. distances between places, population count, sizes, date and time, etc.)
4. User explicitly asks you to search or provide links to references.
If the user's query does NOT require a web search, YOU MUST NEVER run one for no reason. However, you must not refuse to search the web if the user asks you to do so.
If you are highly unsure about whether to make a search (e.g. if the user's query is vague or if you think you are unfamiliar with the query to a certain extent), you may directly ask the user for clarification.

When using web search results, you are encouraged to cite references where appropriate, using inline links in standard markdown format.
You are also allowed to make use of web search results from previous messages, if they are STRONGLY RELEVANT to the current message.

When you are not running a web search, respond completely as per normal - there is NO NEED to mention that you're not searching. 
Remember that you MUST NOT make up any false information.
Assistant: Understood. I will strictly follow these instructions in this conversation.
User: are there studies on whether it is necessary to train the front delts individually or if they get enough work from pressing movements
Assistant: There has been some research and discussion in the fitness community about the necessity of isolating the anterior deltoids (front delts) versus allowing them to get sufficient stimulation from compound pressing movements. While compound exercises like bench presses, overhead presses, and push-ups do engage the front delts, the extent of this engagement can vary based on the mechanics of the exercise and the individual's form.

1. **Stimulation from Compound Movements**: Many experts argue that pressing movements effectively promote overall shoulder development, including the anterior deltoids. When performed with proper form, these exercises can provide sufficient stimulus for muscle growth.

2. **Isolation Benefits**: On the other hand, some studies and trainers advocate for incorporating isolation exercises specifically targeting the front delts (like front raises) to ensure balanced muscle development and prevent weakness in the anterior shoulder. This is particularly suggested for athletes or individuals focused on aesthetics or who may have lagging deltoid development.

The consensus seems to lean towards the idea that for most recreational lifters, sufficient growth can be achieved through compound movements. However, for advanced lifters or those seeking specific aesthetic goals or improvements in strength, incorporating isolation exercises may be beneficial.

Would you like more detailed studies or references on this topic?
User: what is the best time to take creatine and what is it best to mix with?
Assistant: Creatine can be taken at various times during the day, and there's ongoing discussion about the optimal timing for supplementation. Here are the common practices based on existing research and anecdotal evidence:

1. **Timing**: 
   - **Pre-Workout**: Some people prefer taking creatine before workouts, believing it may enhance performance during the session.
   - **Post-Workout**: Others suggest that taking creatine after workouts, potentially alongside protein and carbohydrates, might be more effective for recovery and muscle replenishment.
   - **Any Time of Day**: Many experts agree that the specific timing may be less critical than simply being consistent with daily intake. The key is to keep saturating your muscles with creatine over time.

2. **Mixing**: 
   - **Water**: Mixing creatine with water is the simplest and most common method.
   - **Juice**: Some choose fruit juices (like grape juice) that contain carbohydrates, as the sugar may help with creatine absorption due to insulin spikes.
   - **Protein Shakes**: Combining creatine with protein shakes or post-workout recovery drinks is also popular, ensuring that you're achieving both protein and creatine intake after exercise.

Overall, the best approach is to find a routine that works for you and stick with it. Regular intake is crucial for experiencing the full benefits of creatine. Would you like further information on specific studies or recommendations related to creatine supplementation?
User: sure
Assistant: