Tag Archives: bodybuilding


Does Bodybuilding Effect Genetics?

by Ed Barillas, Staff Writer

A reader sent in a very important question, he asked, ”Do people have control over their genes that they pass down to their offspring and can they improve them? Is it hard coded to the point where nothing you do will make a difference no matter what kind of training, nutritional diet, lifestyle etc. you live?”

Or to pose the question another way: Take a person who comes from a long line of un-athletic overweight people. If that person chooses for years to workout extremely hard, changes his nutritional diet for the better eats the right foods at the right times, stays off ALL processed foods and drinks, only drinks water, fresh homemade juices and loads of organic milk, develops a proper sleeping routine, even down to ceasing to watch television and reads highly educational books and turns out a highly intelligent mind and an incredible muscular physique, stronger metabolism and immune system, when he starts to reproduce, will his kids be more likely to have more athletic, muscular and smarter genes? Or will his kids turn out the same if he would of just sat on the couch and watched Oprah (or played video games) all day long, with little exercise other than reaching for the cell phone to order fast food and wash it down with a liter of soft drink?bodybuilding genetics

Some say that the overweight and un-athletic parent will usually have overweight and un-athletic children not from genetics but from lifestyle. It has been said that healthy, active parents will have health active children. One could add that the upbringing of the children will have a lot to do with this.

The way you treat you own body will not change the outcome for your children unless you feed your children large amounts of unhealthy food, but “then that isn’t DNA or genes that’s just overfeeding” one could add, but if you take a good and solid look at all the chemicals that are in these unhealthy foods and drinks and all the harm Monsanto products do nowadays I would guarantee that it does have an effect on those poor kids genetics and their children’s children’s etc.

I would be willing to take the Pepsi challenge and take 2 kids and test them over a period of 30 years and feed one all organic foods and drinks, proper exercise and feed the other one all processed foods and drinks and no exercise and I would be very willing to conclude that the first child will turn out to be a healthier person and live a life free from illnesses, pains, aches and die at a ripe old age. As opposed to the latter child who will live a life full of pains, aches, illnesses etc. and kick the bucket at 35 from cancer. Just look around you now, overweight kids are as common and as American as apple pie now a days and sadly these kids will not be able to live to their full potential to say nothing of what offspring they produce, if any.

Remember that your body type is determined by large amounts of genes, not just one.   Many have said that by working out and building a muscular physique and eating the right foods you change your natural body, but this has no affect on your genes. Your DNA should never change and many others that say that there are things called mutations where your DNA can change, but it is only a specific part of your gene that mutates.

Now the big question for me is, what stops you from being able to alter your genes? People constantly change over time right? Certain races become taller than others, or races darker, as well as other races becoming weaker and stronger than others. If their genes have gradually changed, based on lifestyle factors, why can’t everyone else’s change? Would bodybuilding indeed make a small change in a person’s gene or is it too miniscule a concept to measure over one generation? One might add that this change in the genes would have to take effect over a course of many generations abiding with the same diet and exercise lifestyle.

So DNA is hard coded but that doesn’t mean that you cannot improve your lifestyle for the betterment of your future children. There are many studies out there that contribute exercising like weightlifting and cardio to stronger sperm. It will be much easier for your partner to get pregnant if you live a healthy active lifestyle and thus produce healthy children with a better DNA factor and code. Will this make your future child better than if you were a couch potato eating junk food all day while watching TV? For the reasons others have said I think living that active healthy lifestyle would be a much better influence for your children and have a greater impact in their lives and DNA. Sadly with science being what it is today and in the future, if you want a blonde hair blue eyed handsome son who will be 6″4 and destined for greatness for a few hundred thousand bucks that will be possible.

There is a chance for their offspring In everyone’s DNA to be tall, short, dwarf, autistic, genius, fat, skinny, muscular etc. I know of someone who is a giant and both of his parents are short. Then look at the little people on TV who conceived 3 regular sized children and another one who was a little person. Sadly future science will change that, and not for the better.

You are what you eat never sounded truer.


Bodybuilding Uses For Albuterol

Albuterol, also known as salbutamol, is a drug that people can administer to relax their airways and treat asthma. It is used to prevent and treat a variety of breathing issues, like coughing, wheezing, and chest tightness caused by asthma and other airway-related issues. Along with airway-related issues, albuterol is used to treat muscle paralysis.

In bodybuilding , albuterol can be administered for fat burning, and is also an effective steroid for gaining lean muscle mass. While it can work well for the purposes of an effective workout, the methodology of its function best serves for fat burning, which classifies it (for the purposes of exercise and health in those without bronchial issues or paralysis) as a weight loss drug. Like any other drug or steroid, dosages will vary from person to person and between genders, and should be administered (for the purposes of weight loss or building muscle mass) by a professional who can accurately dose you based on your unique body type, weight, gender, and other variables.



Albuterol is most commonly found in inhalers and to use it, patients inhale it through the mouth. Originally coming as a liquid, it turns into a mist and is transferred through the inhaler to the patient’s mouth. The solution should be used whenever needed to relieve chest tightness and coughing. Use albuterol as directed and do not take more or less than what your doctor recommends.

If you do happen to miss a dose, take it as soon as you remember that you have missed it. If you miss it and it is almost time for the next dose, do not double up on doses, as it can be physically harmful. Do not take a double dose in order to make up for the missed one, even if it sounds like a good idea.

While Albuterol is very helpful in many ways, there are also some side effects that can arise due to constant use. Some side effects include uncontrollable shaking, headaches, dizziness, nausea, vomiting, chest pain, and fits of coughing. You can also experience the swelling of the feet, hands, ankles, and throat, as well as difficulty swallowing and hoarseness of the voice. A doctor should be notified if there are any other side effects not listed or if the listed symptoms intensify.

Albuterol should be kept in the container it came in and should not be moved to another means of storage. Keep it out of the hands of children and be sure to completely close the container. Store the medicine at room temperature, as well as away from heat and moisture. Many people store it in the cabinets of kitchens or bathrooms, but this is not recommended. If you are no longer using the medicine or if the medicine has expired, dispose of it and do not continue to use it. Take it to a medical professional who knows how to dispose of it instead of disposing of it yourself.

Overdoses can occur if too much medicine is taken at one time and can lead to a possible death. If a family member or someone close to you is currently taking albuterol as a means to treat airway-related issues, here are symptoms of overdose to look out for: chest pain, a fast or irregular heartbeat, intense headaches, lack of energy for several days, nervousness, seizures, and nausea. If a family member has collapsed or is not breathing due to an overdose, immediately call emergency services to treat them.

While this medicine is suitable for many, do not let other people take your medicine, as it might have unseen effects on their body. When it eventually runs out, be sure to dispose of the canister properly and do not re-use the empty canister. Safely dispose of the canister or let your doctor dispose of it. As an aerosol spray, using it around an open flame or a heat source is not recommended. When using the medication, take caution and try to keep it out of your eyes. If you do get it in your eyes, immediately flush it out with water and seek medical treatment.

When using this medicine, it is important that you get your prescription refilled by a doctor before you run out completely. If you use it every day and do not get your prescription filled until after it runs out, you could cause a decline in your health and an increase in discomfort until it is filled.

If you are pregnant, tell your doctor, as it is not known if albuterol can pass into breast milk or if it could harm a nursing child. To be on the safe side, do not breastfeed while taking albuterol for the purpose of bodybuilding, for any restrictive airway disease, or any other reason. In terms of children, albuterol should not be given to children younger than two years of age unless otherwise prescribed by a doctor, and children who are old enough to use albuterol should be supervised closely during the initial two-week period of dosing.

If you suffer from restricted airways, pain in the chest, mild muscle paralysis, or uncontrollable fits of coughing, your doctor might recommend using albuterol to relieve you. Likewise, for those trying to gain muscle mass or lose weight quickly and effectively, albuterol can be a great choice, but those using this steroid should be watched closely, especially during the initial onset of usage.


Ten minerals for bodybuilders

picture of Protein powder perfect supplement for bodybuilders ,fitness enthusiasts ,dieters and excercise aficionados

Protein powder perfect supplement for bodybuilders ,fitness enthusiasts ,dieters and exercise aficionados

First on the list is potassium.  What makes this mineral so important is that it has electrolytes.  These electrolytes can be found in the muscle cells and works with the sodium to regulate the water levels in your body.   The electrical potentials for nerve and muscle cells are affected by potassium.  So when there is a poor potassium/ sodium balance, it can lead to improper fluid levels, which can also lead to dehydration, muscle cramps, and muscle weakness.

Next is the underrated copper mineral.  Copper has been shown to increase in the bloodstream during intense exercise.  So we can conclude that copper plays a direct role in high intensity muscular work.  Even though most people get enough copper in their systems, it is still good to monitor your copper levels regardless.

Vanadium is also important. It is a nonelectrolyte mineral and has shown promising glycogen storing effect on muscle tissue.

Iron is responsible for the transportation of oxygen and also energy production.  For a bodybuilder who wants to recover, it depends on the efficiency of your aerobics system.  This means that the more oxygen that is supplied to your muscles the quicker they recover.

Phosphorous is good because it is directly connected to your bodies exercise metabolism due to the fact that it produces high energy molecules. Of further interest, phosphorus supplementation has been shown to decrease blood lactic acid levels during exercise.

Everyone knows this next mineral, sodium.  Most people know that sodium is an electrolyte that plays a vital role in the regulation of body fluids.  Your sodium level determines the amount of water the body will hold.  This means that if you take in a lot of sodium it can cause your body to swell. An excessively low sodium intake turns on protective mechanisms within the body that cause sodium and water retention. Finally, keep in mind that sodium plays a major role in resistance training; its function in nerve impulse transmission and muscular contraction is critical to bodybuilders. Dietary sodium isn’t all that bad, like anything in life it’s having the right amount that’s important.

The next element is chromium, which has a key part of glucose tolerance factor that helps insulin bind to its receptors on tissues.  It also helps insulin do its job by transporting glucose, amino acids, and fatty acids into cells.

Zinc is good for the body as well.  When you think about zinc you need to think growth, because it is involved with all the phases of muscle growth.  It is even more critical for bodybuilders due to studies have been done that showed high intensity exercise stimulates excessive zinc loss.

Calcium is the most commonly found mineral in the body and is very important.  Most bodybuilders have a high protein diet, which means they also have a high phosphorous level and this causes excess amounts of calcium to be excreted through urine.  Also, calcium is the primary mineral involved in muscular contractions. It is also good to note that the steady supply of calcium is necessary to maintain a high bone density so that the body can handle high structural stress from weight training.

Last but not least is magnesium. Magnesium’s role in bodybuilding revolves around energy production and protein synthesis. Studies on many different types of athletes have revealed excessive magnesium losses in sweat. Unfortunately, bodybuilders probably don’t make up for these losses in their diets, as many foods high in magnesium do not typically top a bodybuilder’s grocery list.

picture of man doing power squats

Beginner’s guide to power squats

picture of man doing power squats

The power squat is a great lift to gain strength in you legs.  If squats are done with good form will not damage the knee, it will only strengthen the knee.  The placement of the bar should be about 1.5 inches below the tops of the deltoids, which means that it will be low on the traps but right above the rear deltoid.  From this position it will ensure that the bar travels in a straight line from the hips, this maximizes leverage.

Hand placement is something that can affect a person’s lift.  Bar control is lost when the hands are placed wider apart.  Head position is a point that most experts agree on.  This is that the head should be up, with the shoulders back and chest out.  The reason for this will keep the spine straight and this will avoid injury without compromising leverage. The best thing to ensure your posture doesn’t deteriorate is to look up and keep your eyes fixed on a single spot throughout the lift.

Foot placement and stance is always debated because everyone has a different body type so everyone’s stances will differ.  But when squatting your toes should be pointed out about 45 degrees to help with the weight distribution and 75% of the weight when squatting should be in your heels.  When it comes to shoes, running shoes are a no go but high top basketball shoes with a good arch support are the best.

The depth of your squats is very important as well.  You should never go past parallel when performing a squat, because this puts unnecessary stress on the patellar ligament and the cartilage of the knee.

Wearing a belt when squatting heavy weights in recommended so that you’re able to maintain proper pressure on your abdomens to keep your spine in the proper position.

Knee wraps are necessary for safety when lifting heavy weights as well.  The purpose of these wraps is to offer more support and spring to the bottom of the squat enabling you to train with heavier weights.  Lifting suits are another necessity for big squats. They are not only a safety aid but they actually enable training with heavier weights by adding extra support to the hips and glutes.  A magnesium carbonate chalk is used by most lifters to prevent their hands from slipping from the bar.  Remember, control is the most important factor when lifting if you want to maintain your body’s joint integrity.


The Measure of Man’s Strength

No one asks another guy how much they can squat or deadlift, which is why the bench press is the median of measuring a man’s strength.

There are three styles to bench as well; they are the wide grip, narrow grip, and the reverse grip.  People with longer arms usually use the wide grip, people with shorter arms use the narrow grip, and finally the reverse grip in the last couple of years has been allowed to be used in competition.

Body placement is important when benching.  Make sure you extend your body on the bench and If you are able to try to arch your back as much as possible so it will lessen the distance the bar has to travel.  This will also allow the legs to drive your shoulders into the bench for more power.

Foot placement is important in powerlifting because any foot movement of your feet will negate the lift.  So just make sure your feet are flat and stationary on the floor.  If necessary you can put blocks or plates under your feet for more power and stability, just make sure you wont slip during your lift.

pictute of man participates in Amateur bench press championship in Professors GYM January 29, 2011 in Pecs, Hungary.

Hand placement is more of a personal preference than anything.  But unless you’re 100% certain of your grip when using a false grip then just stick with the regular grip.  A false grip is when your thumbs are behind the bar.  The bar placement is the movement of the bar, which is started from the vertical position with the elbows locked.  When lowering the bar, bring it to the bottom part of the pectoral area.  Then pause for a moment and push the bar back to the original starting position. Sometimes the lifter should move the bar at an angle or path that feels most natural.

The use of the bench press shirt will also help you get your bench press number up while preventing injury at the same time.

Periodization principles are the best for gaining strength and power in your bench press.  But if you are consistent with your lifting program and give 100% effort every time you hit the gym you will get the results you want with any program.  It is also very important to train your weak areas and make sure you always use good control when lifting.


The role of attitude in powerlifting

There are a number of factors that are necessary to become a good powerlifter.  Obviously it takes a person that has strong muscles and lots of training.  Besides the most obvious factors, the other underlying factors are periodization, education, good equipment, and most importantly attitude.

Your mentality is what will set you apart from being a great powerlifter to a mediocre lifter. A lifter with a great attitude will find out good ways to train, will educate themselves and others, and will drive 2 hours if necessary to get to the proper equipment and atmosphere.

Powerlifting is also more than just lifting weights and getting stronger.  It can also teach you that anything good in life takes time and hard work, which are traits that are missing with many of the people in my generation. Powerlifting can be an attitude builder in this way. It also seems to transfer into other aspects of life, by consuming you, and making you push everything to the limits, including your job, education, and your life.

Attitude also deals with education and experimentation. A strong attitude will make you learn how to progress, get stronger, and push your body past what you, your friends, or outsiders think your body could grow to or do. The people that go into the gym ready for war are usually the ones that are getting stronger.
The whole point to this article is to remember some of the basics. Have a strong attitude to push you, and always try to learn and teach. You may find yourself in a few years doing things you never thought possible. And after lots of hard work has laid a foundation, you may glance in the mirror, and wonder who the hell your looking at.

steroid user

Beginner’s guide to strongman training

There is a huge difference between power-lifting competitions and Olympic lifting – strongman events are what you can call unconventional.  The reason for this is because depending on the promoter of the event there will be different types of lifts that need to be performed.  Granted, there are the usual tire flip, truck pull and atlas stone event but there are several events to choose from so if you want to train for a strongman competition you can’t train the same you would as a power-lifter or Olympic lifter.  Training with more than just the traditional barbell movements is very important.

What you have to realize is that training for a strongman competition is not an exact science.  Another important aspect that needs to be brought to light is the need for cardiovascular conditioning that is necessary to compete in strongman competitions.  The cardio conditioning used in strongman training can be seen as “power-cardio” because walking on a treadmill for 10 minutes is not the same as pulling a truck 60 feet.  The importance of functional strength is enormous because it is very different than lifts that are mainly done in the gym.  Functional strength requires power, stability, and also explosiveness throughout the entire body.
Sample Strongman Workout:
Day 1-
Deadlift from ground: 3 sets of 5 reps.
Deadlift partials (bar set 18” from ground): 2 sets of 5 reps, 2 sets of 2 reps
Stiff legged deadlifts: 3 set of 10 reps.
Leg Curls: 3 sets of 10 reps
Bent over rows: 3 sets of 10 reps. (straight bar for 2 hand) (kettlebells or dumbells for 1 handed)
Shoulder Shrugs: 3 set of 10 reps, 2 sets of 5 reps.
15 minutes of various ab crunches
Day 2-
Bench Press: 5 sets of 5 reps
Triceps extension: 5 sets of 10 reps (kettlebells can be used for seated of lying extensions)
Biceps curl (straight bar) 4 sets of 10 reps
Dips (weighted if you can) 6 sets of 10 reps
Power Cardio: Suggestions –farmer’s walk with dumbbells, Carry 100lb plates, carry and load sand bags
Day 3-
Day 4-
Squat or Leg Sled: 3 set of 10 reps, 4 sets of 5 reps
Leg Curl: 4 sets of 10 reps
Calf Raises: 5 sets of 20 reps
Power Cardio: Suggestions -carry and load sand bags, push or pull vehicles, stadium stairs carrying weight
Day 5-
Military Press: 3 set of 10 reps, 2 sets of 5 reps
Kettlebell Isometric Shoulder Exercises: front raise and hold, side raise and hold. These are great for training for the Crucifix Hold in Strongman
Power Cleans: 3 set of 10 reps, 2 sets of 5 reps
Full Pull with Kettlebell or One Armed Snatch with Dumbell: 3 sets of 10
15 minutes of ab work with a medicine ball
Day 6-
Build Endurance!
Big Power Cardio Day
Work with Strongman Implements you have or just find some heavy items and lay out a carrying medley

Wind Sprints at 80 percent effort
5 – 100 yards 5 – 50 yards (then add as you need)
This is great for building endurance and wind!

Day 7-
Suggestion: Get a massage on this day


Powerlifting 101: the 5×5 routine

When it comes to giving advice to beginners, the best advice is to stick to the basics.  There is a common misconception that there is a secret number of sets and reps that will produce the best results.  Low sets and low reps with little assistance work is common among top notch pro power lifters.  The simplest and effective method is the 5×5 routine.  The best thing about this program for beginners is that they are not jumping into a high intensity routine that may cause them injury because they don’t have the proper technique but they are learning the core lifts first. Simplicity is the key to this routine so that you focus on your form to avoid injury and eventually be able to do more advanced lift routines.  Here is an example of the 5×5 program:


Squats: 5 sets of 5 with the same weight. Start with a moderate weight and add 5-10 pounds every week.

Front squats or leg extensions: 3 sets of 8-10. Add 5-10 pounds every week for all sets.

Glute/Ham raises: 3 sets of 8-10. If you can not do 8 reps, do as many full reps as you can then do partials to finish.

Calves: 3-4 sets to failure. Use slow reps. Add 5 pounds per week for all sets.


Bench Press: 5 sets of 5 with the same weight. Start with a moderate weigth and add 5-10 pounds every week.

Flat Dumbbell Bench Press: 2 sets of 8-10. Try to increase the weight as often as possible. It is harder with dumbbells.

Close Grip Bench press: 3 sets of 5. This is a core lift. Add 5-10 pounds every week.

Tricep Pushdowns: 2 sets of 10. Add weight every week. When you can do the stack for every set do weighted dips.


Deadlifts: 5 sets of 5 with the same weight. Start with a moderate weigth and add 5-10 pounds every week.

Barbell Rows: 3 sets of 6-8 reps. Try to add weight every week though it wont always be possible. Strive to make personal records.

Reverse hyperextensions/hyperextensions: 3 sets of 10-15 reps. These are for rehab and preventitive strengthening of the lower back (use a lighter weight for this exercise).

Barbell Curls: 5 sets of 5 reps. Start with a moderate weight and add 5 pounds every week.


Quick guide to workout strategies

The typical power-lifting cycle will consist of three phases: Hypertrophy, strength, and power.  The hypertrophy phase consists of 8-10 reps per set.  This phase may last 1-6 weeks with intensities from 65-79% of one rep maximum (1RM). This phase is also responsible for developing a good muscular and metabolic base for the future.  Rest between each set should stay at 45-90 seconds.  The use of shorter rests in this phase will maximize the natural primary anabolic hormones that are used in muscle tissue growth.  The strength phase is 5-8 reps per set.  This may last from 2-8 weeks with a weight intensity of 80-90% of 1RM.  The rest periods in this phase should be increased to about 5 minutes.  This will ensure the muscles have completely recovered from the higher intensity workout. The last phase is the power-lifting phase.  This will have sets with 1-4 reps at an intensity level of 90-107% of 1RM.  The muscles need more time in this phase to recover to be ready for the next set.  When the final phase is completed it is best to take a week or 2 off from the gym.  This kind of rest will give your body and mind time to completely recover from the tremendous stress put on them in the power phase of the cycle.  It should be noted that this rest could be active rest, which means that you can do other activities other than weight training.

The following is an example power-lifting cycle.

Monday Squats
Wednesday Bench Press
Friday Deadlifts
Saturday Light Bench Press

For you to know what your best set of five, four, three, two, or one repetition is take your best and multiply it by the numbers given.

2 reps – ? x 1.06
3 reps – ? x 1.12
4 reps – ? x 1.15
5 reps – ? x 1.18

This will give an estimate of your best 1RM without actually having to do it. Now we have a number to work with.  In doing this you will get stronger.


Techniques to help develop strength from bench presses

It is very important to remember when working on your bench press, that you warm up properly.  The majority of lifters just throw some plates on and do some half reps before starting on their routine – this is a very counter-productive approach to bodybuilding.

The best way to get stronger at the top of your lifts is to practice locking out and holding the weight between each rep.  Doing this will greatly improve your stability, holding strength and control.  This will also increase your ability to place the bar in the proper groove with a bench shirt on.

The use of boards will also help develop your upper end strength.  You should start out with 5 and 6 boards, during the lift bring the bar low towards your stomach with your elbows in and let the weight sink into the board while you relax your arms and shoulders.  Then you want to push up back into the starting position and hold for 2-4 seconds on every rep and repeat.

Rack work should be limited to 2 to 4 inches max depending on your body and arm length. You should be locking out somewhere in the neighborhood of your shirt bench.  The perfect execution of the lockout is pivotal.  Your arms should be straight out to your sides, your elbows should not be tucked in and the bar should be at upper chest shoulder level.  What you want to do now is called an exaggerated extension.  This is when the bar is pushed beyond your comfortable lock-out.  You try to hyper extend your elbow, this position is held for 3-5 seconds on every rep.  When releasing the bar there is to be no negative resistance, which means that you in a sense let the bar drop instead of bringing it down slowly.

This work-out is a typical work-out day:

Close grip bench press
6 sets working up to a 3RM

6 Board press
6-8 sets working up to a 3RM

5 Board press
6-8 sets working up to a 3RM

Shirt bench
6 -15 sets or as many as needed

Rack lock-outs
6-8 sets working up to a 3 RM

Note: It is very important to hold weight in the starting position and the lock-out position, for extended periods of time (approx. 3-5 seconds), of every rep of every set.



The superiority of the Sumo deadlift

Although there have been debates on the differences between the conventional and sumo deadlift techniques, several studies have shown there is no significant difference in the compressive disc forces at the L4 or L5 vertebrae between both techniques.

But that’s not to mean that the debate between the two styles isn’t without some merit. Another study has demonstrated that the erectors were twice as active in the conventional stance than in the sumo. Also, several reports from bodybuilder surveys have stated that the sumo technique is much more technical and requires more skill than the conventional one.  Bodybuilders also report that the sumo technique is more biomechanical and more efficient because the bar doesn’t have to travel as far.  The reason for this is because the trunk angle of the lifter is a lot closer to vertical than the conventional lifter.  In turn, this shifts the bulk of the load on the hips and knees unlike the conventional lifter where the weight is more focused on the lower back muscles.

All in all the pros of using the sumo technique over the conventional technique is that you have a greater range of knee extension at the bottom of the lift, your posture is in a more upright position, the distance the weight must be moved is reduced, and the bar path is kept closer to the body so it makes the lift is more efficient.


A case for cardio in the morning

picture of womans abs

There is a strong case that says fasted morning cardio has a possible advantage in the quest to get lean.

Bodybuilders have seen morning cardio burn as a true fat loss technique, but there was never a unanimous agreement about its effectiveness, especially in the scientific community.

The time of your cardio is not important to fat loss.  There is a strong case that says fasted morning cardio has a possible advantage in the quest to get lean.  The main arguments for the morning fast is that when you wake up from an 8-12 hour fast, your body’s supply of glycogen is low, so doing cardio will cause your body to use more fat because there is less glycogen in your body.  They also say that eating causes a release of insulin that interferes with the movement of body fat, therefore in the morning there is less insulin so more body fat will be burned during cardio.  It was also said that when doing cardio in the morning your metabolism stays elevated after the workout is over which is called the after burn.

There has been research done at Kansas State University that proves that fat is burned sooner when exercise is done when you are in a fasted state in the morning.  Despite the facts that were just laid down, there are still doctors out there that can discredit this research saying that there is always studies that support every theory.  There are some doctors that say it doesn’t matter if you workout on an empty stomach or not because your body stores fat in different places.

In terms of real world fat loss, Chris Aceto is a successful bodybuilder and nutritionist to some of the top pro body builders in the world and he believes that morning cardio is the best way to go.  Even though this topic raises a lot of controversy here are some more benefits that can be gained is that you feel great all day by releasing endorphins and from this it energizes you.  It also may help regulate your appetite for the rest of the day and also that it increases your metabolic rate for hours after your workout session is over.  The most praised benefit from morning cardio is the rise in your metabolism because it effects the “excess post-exercise oxygen consumption” or EPOC as some doctors call it.

After a low intensity workout the amount of EPOC is so small that the impact on fat loss doesn’t matter.  The point of this is that a slow walk on the treadmill will do nothing to increase your metabolism.

The best way to increase your EPOC is to increase the intensity of your workout.  There has been a study that shown that the effects of a high intensity workout will add a lot to your day’s calorie usage.  Of course weight training has a much higher magnitude of EPOC then aerobic training.  The common concern about doing cardio in the fasted state is that if it is done at a high intensity there is the possibility of losing muscle.  But don’t worry, there are ways to avoid losing muscle and the best way to do that is to not over do your aerobics.

Another way is to avoid doing cardio on an empty stomach for more than 30 minutes.  Next you need to give your body the right nutritional support.  The loss of muscle probably has more to do with a bad diet than excessive cardio.  Just make sure you get the nutrients to sustain yourself for the rest of the day.

Thirdly, you should keep on training with heavy weights even if you’re in a fat loss phase.   The notion that if you do high reps and low weights will help you get more cut is a mistake.  One strategy that is used my body builders is to drink a protein shake or eat a protein only meal 30-60 minutes before working out in the morning.  The reason for this is that protein without the carbohydrates will minimize the insulin response and allow your body to use fat while providing amino acids to prevent muscle breakdown.

In conclusion it looks like that morning cardio has enough benefits to motivate people to set their alarms early.

Doing 45-60 minutes of cardio a day will not decrease muscle gains

Cardio exercise and protein loss

picture of long distance runner

Doing 45-60 minutes of cardio a day will not decrease muscle gains

Muscle proteins are broken down and used for energy during aerobic exercise. But your body is constantly breaking down muscle tissue, so there is nothing to worry about, this is called protein turnover.  The thing that you should strive for is to have more anabolic so you can gain and maintain muscle.  But let’s not forget that it is possible for you to lose muscle from doing too much cardio – even though it is unlikely.  It’s hard to say what constitutes too much cardio, so it just safe to assume that you can do about 45-60 minutes of cardio a day without losing any muscle.  John Parillo the trainer said that, “Aerobics can enhance your recovery from weight training by promoting blood flow and oxygen transport to your muscles.”   It also forces oxygen through your body, increasing the number and size of your blood vessels.  Blood vessels are the supply routes that transport oxygen and nutrients to body tissues, including muscles, and carry waste products away for muscular growth, repair and recovery.  The expansion of this circulatory network is called cardiovascular density.

When it comes to losing muscle it has to do with an inadequate diet than with excessive aerobics.  So if you think that you are losing muscle, it is from either one of these four causes:

The first one is that you are not eating enough protein.  That is the only protein that is used to build muscle, so it you want to keep your anabolic up you should eat up to 5-6 meals that contain protein.  And the best way to spread out these meals is abut 3 hours apart.

The second thing is that your carbs are too low and a low carb diets are usually used for fat loss.

The third factor is that you’re not eating enough calories to support muscle growth, and this is the most common cause of muscle loss.  The fact that your muscles are to low your body goes into starvation mode which means that you metabolism slows down and your body actually burns muscle tissue to conserve energy.

Lastly, you probably are not using weights.  Some people think that not using weights and just doing cardio will help with weight loss but rather it is the thing that helps keep your muscles while you are dieting.

So to sum it all up, you are more likely to lose muscle from not eating enough.  Because people feel that if they starve themselves that the fat will be the only thing that happens is the complete opposite.  The only way to maintain lean mass while dieting is to feed your muscles with plenty of calories and at the same time.  No matter what your goal is when training you should always include cardio and don’t worry aerobics DO NOT cause muscle loss.  The reality of it is that it supports muscle development.


Using chains when doing squats

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Create your own spreadsheet for your training cycle to help with the speed of your workout.

When doing squats it is a very effective training tool to use suspended chains.  The way to set up is to hang two 8 foot chains over the mono-lift.  Each chain should be in line with the grip rings and half the chain should be on each side of the bar so the bar tracks between each side.

On a dynamic lift day use the chain squats as a substitute or to replace box squats.  Lifters that have lower back or disc issues will find suspended chain squats a safe and also less painful alternative because they eliminate compression on the disc that box squats may cause.  The chain height can be adjusted to any height that follows your current training protocol.  You also have to remember that as the weights get heavier, your squat depth will change due to spinal compression.  Now that you have experimented with the set up and feel of the type of resistance that you would normally use with chains you should use the same rep scheme as well as a slight to moderate pause when using chains.

Chain squats can be used to create a speed or strength phase for implementation on dynamic or max effort day.  Using the set-up listed above, create your own wave or use the one we use regularly at points in our training cycle as a replacement for dynamic days.

Example workout:

Week 1: 35%, bar weight plus a pair of heavy bands plus the following chain weight added on; all performed for two reps per set.

Set 1–3: pair ½” link chains

Set 2–4: pair ½” link chains

Set 3–6: pair ½” link chains

Set 4–8: pair ½” link chains

Sets 5–10: pair ½” link chains

Week 2: 35%, bar weight plus a pair of heavy bands and a pair of average bands plus the same chain weight as week one

Week 3: 35%, bar weight plus two pair of heavy bands with the same chain weight as weeks one and two

Week 4: deload, 45%, bar weight plus the following chain weight only

Sets 1–4: five pair ½” link chains

Sets 5–8: 10 pair ½” link chains

Use chain squats for max effort day by creating a 4–16 week training cycle based on a peak at the end of the cycle for your target meet. All squats are done at 6 inches and 4 inches above parallel in briefs only (belt optional). All squats are done at 2 inches above parallel with briefs, a suit and your belt. All reps performed at parallel should be done in full gear with knee wraps, and all squats performed free of chains should be done in full gear with knee wraps and a trusted team member to judge depth. The following is only a guide. The percentages are based on a target max for your training cycle, and the weights may need to be adjusted at some point. Create your own spreadsheet for your training cycle to help with the speed of your workout.

Bodybuilders are NOT mostly gay men

Myths about bodybuilding and bodybuilders

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Bodybuilders are NOT mostly gay men

There will always be myths about bodybuilding but like most myths they are 9 parts fantasy and 1 part truth.  These are just 8 of the most common myths:

Myth 1: Your muscles will turn to fat the soon as you stop working

There is no physiological mechanism by which muscles magically convert to fat when one stops working out for some reason. What happens, however, is that many of the gains in muscle mass will be lost from the lack of stimulation.  So what you have is often a loss of muscle and an increase in body fat due to lack of exercise coupled with excess calories.

Myth 2: Pros eat clean all year round

This myth can be blamed on the bodybuilding publications of who want the readers to think their heroes eat low fat healthy “clean” foods year round. This has often led to newbie types attempting to get all the calories they require for growth from baked chicken, rice, and vegetables. Of course getting – say – 4000 plus calories (or more) from such foods is virtually impossible. The reality of it is that bodybuilders during their off season eat pizza, cheeseburgers, and other junk food. Big people require plenty of calories and calorie-dense foods are the only way to get them. Now I can’t comment on every pro’s diet as I don’t know them all, and I am sure some of them have cleaner diets then others off-season.

Myth 3: Bodybuilders are not strong

Only people who have never stepped into a gym make such stupid statements.  There are people using weights that had to be seen to be believed: 600lb front squats for reps, incline bench presses with 500lbs for reps, and seated presses with 400lbs for reps, etc. No, not all bodybuilders are nearly that strong, but any bodybuilder worth his salt is still considerably stronger then the average person. Some bodybuilders compete in both power lifting and bodybuilding and often do well in both.

Myth 4: Bodybuilders are all gay

As with the last myth, this one does not warrant much space. It’s my experience the bodybuilding community is gay as often as the general public. No more, no less, and how much muscle a person has does not seem to affect the rate one way or another.

Myth 5: Anyone can look like a pro bodybuilder if they take enough drugs

If this were true, people in gyms all over the world would look like pro bodybuilders. The major difference between a high level bodybuilder and everyone else is their genetics, the one thing they have no control over. Yes, drug use is a fact of life in bodybuilding and many other sports, and yes, nutrition and training play a role; but if you don’t have the genes for it, all the steroids in the world won’t get you anywhere.

Myth 6: Bodybuilders are all Narcissistic

Well OK, this one has a ring of truth to it. Truth be known, bodybuilders can be some of the most narcissistic people you will ever meet, but they are not all that way. Some are humble, down-to-Earth people, but let’s be honest, some narcissism is necessary for the course in bodybuilding.

Myth 7: Bodybuilders have small penises and they try to make up for that with big muscles

Clearly, this one is directed at the male bodybuilders. It’s the same as men in general some are big, some small, while most are in the middle or “normal.” One argument can be made is that a big guy with a normal-sized member will look smaller then a skinny guy with a normal sized member. It’s all in the proportions.

Myth 8: I don’t want to lift weights because I don’t want to get huge

Women, more often then men usually state this. It’s just an excuse for people not to exercise. As discussed above, very few people have the genetics to achieve even above normal levels of muscle mass. It’s not like anyone ever woke up one day bulging with muscles they didn’t expect. And if you are one of those rare people who put on muscle relatively easily consider yourself lucky.


Ahmad Haidar

IFBB Pro Ahmad Haidar



Ahmad AKA Abzilla was born in Beirut, Lebanon


5ft 7in
220 lbs
Apr 10, 1968
Marital Status
Pompano Beach, Florida, United States of America

Photo Gallery

Competitive history

Participated in the following shows*

how steroids work

How Steroids Work in the Body

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Steroids, like all drugs, act by manipulating the levels of chemicals the body already produces

Take a good look at any bodybuilder who uses steroids and there is one certain conclusion that can be drawn about these drugs  they work. But knowing that steroids will pump you up isn’t enough to insure that using them will sculpt you into the physical specimen you see in men’s fitness magazines. Knowing the biological and pharmacological functions of how these drugs pump you up is an important step to safe and effective steroid use.

Steroids, like all drugs, act by manipulating the levels of chemicals the body already produces. It the case of steroids, the chemical is the hormone testosterone. Testosterone is found in both men and women but it is far more prevalent in men. It is the hormone that gives men facial hair, deeper voices and, of coarse, larger muscles.

When a user ingests steroids there are several processes that the body goes through. The first process, called absorption, deals with how the drug is administered. Steroids are either taken orally, in pill form, or intramuscularly by hypodermic needle. Oral steroids are ingested like food, through the stomach and small intestine. Acids in the stomach break down the pills and separate the testosterone from the carrier substances in the pill. The drugs are then carried through the small intestine and the liver before entering the blood stream. Injecting steroids bypasses the digestive tract and puts the drug directly into the bloodstream.

During the distribution process is when steroids begin their work. Distribution is just the drug moving through the body by way of the blood stream. Testosterone, like all hormones, acts as a chemical messenger to the body. As steroids move through the body, they send their message by attaching themselves to specialized protein receptors in cells that trigger the growth of new proteins. These proteins build muscle mass and strength throughout the body. This process occurs naturally in the body without the use of steroids, but the drugs increase the amount of testosterone in the body and the frequency in which they bind to the proteins in the cells. It is this increase in biological activity, called Ribonucleic Acid Activity, or RNA activity, that gives steroid users their exaggerated muscle mass.

Even as the testosterone is being picked up by the receptors to begin the process of creating new proteins, the body starts another process to get rid of the unwanted toxins associated with steroids. Metabolism occurs in the liver where these toxins are broken down and made ready to be excreted from the body. The higher the dose of steroids ingested, the higher the amount of toxins the body must metabolize. Detoxifying the body is hard on the liver and is one of the most harmful side effects of steroid use.

After the liver has metabolized the steroids, the body gets rid of the toxins and waste through excretion. Drug toxins can leave the body through urine, sweat glands and even breath from the lungs. In the case of steroids, the body uses a combination of the three, which is why acne on the skin and bad breath are often associated with use of anabolic steroids.


Lasix® (furosemide)

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Lasix is a brand name for the drug furosemide, a very potent diuretic.

Active Life: 6-8 hours (Diuretic effects)
Drug Class: Loop Diuretic (Oral)
Average Dose: 40-80 mg total in a 12 hour period
Acne: No
Water Retention: Obviously not
High Blood Pressure: No
Liver Toxic: Unknown
Aromatization: Not applicable

Lasix is a brand name for the drug furosemide, a very potent diuretic. Technically it belongs to a class of drugs known as loop diuretics, which will cause the body to excrete water as well as potassium, sodium and chloride. Loop diuretics are among the strongest such drugs available, having an extremely dramatic effect on fluid levels in the body. Potassium levels need to be particularly watched, Lasix greatly increasing the amount excreted. The use of a prescription potassium supplement therefore is often required to keep levels in balance, otherwise a serious heart complications might develop. Mistakes in potassium dosage have equally serious consequences, so Lasix is clearly a risky item to use. But when an athlete needs to shed water, it is very difficult to find something that works better.

Athletes use diuretics for a couple of specific purposes. Competitive athletes use these drugs to drop water weight, in an effort to make adjustments in their weight class standings. Since the weigh-in is most often a day or days before a competition/match, one can drop their bodyweight considerably and be back to normal within hours after rehydration. This logically seems to provide an unfair advantage, the athlete competing at a much heavier weight than believed. This advantage is only offset by the now near universal nature of this practice. Bodybuilders also rely heavily on diuretics when preparing for a contest. It can efficiently lower subcutaneous water concentrations, helping to produce that super-ripped look so common on stage today. Make no mistake; a winning look is extremely difficult to obtain without some form of diuretic.

This drug is prepared as both an oral tablet (usually 20-40mg per tablet) or IM/IV injection solution, the injection being much more rapid in effect. The dosage and method of administration is tailored to the individual, dependent on the desired goals and condition of the athlete. Tablets are the most common form of administration. Each oral Lasix tablet becomes effective about 1 hour after ingesting and will remain active for an additional 3 or 4 hours. The athlete will usually start with a mild dose, and add to this amount accordingly later in the day. The initial dosage is usually 20 to 40mg, with the maximum amount usually not to exceed 80mg. The user will attempt to calculate the optimal dosage, and determine the best intake schedule in relation to the show or competition. In order to minimize the side effects associated with this drug, it is generally used for no longer than a few days.

Since Lasix has such a strong effect on electrolyte and potassium levels, it is much safer to addition a potassium sparing agent like Aldactone® (spironolactone) than it is to keep increasing the amount of Lasix used. A combination of 50mg Aldactone® and 20mg Lasix would be a good starting point, having roughly the effect of a 40mg Lasix tablet without the notable potassium loss. This dosage is repeated 2-3 times during the day and the effect judged to determine the optimal dosage. It is important to remember that these drugs can be active for many hours. It can become difficult to control the dehydrating effect with an overlapping schedule, so one should be careful not to administer such diuretics too frequently.

Lasix is no doubt one of the most dangerous drugs a competitor will use. This can be seen on occasion when severe dehydration and electrolyte imbalance takes the life of an ambitious athlete. Warning signs that Lasix may be causing severe dehydration include (not limited to) dizziness, cramping, vomiting, diarrhea, fainting and circulatory disturbances. Potassium depletion can be marked as well, so as discussed users often opt to take a prescription potassium supplement, also with its own set of dangers. One should use extreme caution when considering using Lasix or other diuretics; they are certainly not needed for recreational users.

This product is widely available. It is manufactured and sold under many different brand names, in many countries. No version of Lasix (or any other diuretic) is currently being counterfeited. When found on the black market it can therefore be trusted. Although it is doubtful these will circulate, make sure never to purchase the 500mg tablets. These are used only in severe medical conditions, and contain a dosage that could prove fatal to a healthy person.

picture of nolvadex

A comprehensive look at modern AAS cycling

A comprehensive look at modern AAS cycling

pct imageIf you use a long ester such as deca at xmg/week, it will take you 4-5 weeks to build up to max blood concentrations possible for xmg/week. So half of your cycle is not wasted, but you are not maximizing efficiency.

When coming off a cycle, the waiting period before Clomid therapy begins will vary depending on the type and dose of the AAS. If you ran 500mg/week of deca for 10 weeks, a month after your last shot, you will still have around 200mg of esterified deca in your system. This is more than enough to prevent recovery. This is the reason why recovery is more difficult with a deca (or another long acting ester).

Let’s calculate the amount accumulated in the body after 6 weeks of 500mg/deca. Let’s say you inject it once a week and we’ll give it a 1.5 week half life. Note that injection frequency makes a huge difference in blood concentration stability but no difference in amount of esterified in the system

E (greek letter “sigma”) 500*e^(ln(1/2)n/1.5) from n=0 to n=6. So after 6 weeks, about 1300mg of esterified nandrolone remain in the body.

Now lets see how long, after the initial injection, it takes to reduce to a small enough amount that permits recovery.

1300*e^(ln(1/2)n/1.5) After 3 weeks, 325 mg of esterified remain

after 6 weeks, 81 mg of esterified remain.

After 8 weeks, 32mg of esterified remain.
Most guys go with “time on=time off.” This will not work with long esters as I have demonstrated above. For at least a month after your last shot you are in what I call a “time in-effiency” period where you are no longer reaping the benefits of you AAS but you are not recovering either. The goal of the modern cycle is to minimize this wasted time.

The key components are:
1) Front end loading this cuts down on wasted time in the beginning of your cycle waiting for the doses to reach full theraputic levels. This concept has been used before but (as far as I know) I was the first one to quantify it mathmatically. Zyg has taken the math one step further with a graph showing, visually, the importance. Graph of eq loading

The use of orals in the beginning of a cycle is a popular component of a cycle. While I don’t feel it is a nessecity, it too is a (different) type of front end load. For the advnaced BBer, dbol should be taken in the beginning of a cycle as well as loading the injectables since the anabolic response from dbol is alleged to be by a different mechanism than most injectables. If one had to chose between a dbol load and and injectable load, in most cases, the injectable load should be prefered over the dbol load.

2) Injection frequency This is crucial to obtaining even blood concentrations of androgens. Ideally, the more often injected, the better. An acceptable rule of thumb is “inject at half of the half life.” For instance, if the half life of a steroid is 7 days, this should be injected at least twice weekly. For cycles that involve multiple injectables, the injections should be fractioned out and divided up based on the injectable with the shortest half life. For instance, if you were doing a test propionate and deca cycle, the old school way to do it would be to inject the prop EOD and the deca once a week. Both compounds should not be viewed as separate, but together with total androgen concentration taken into consideration. If you injected the deca only once a week, probably along with one of the propionate injections, that day will have a much larger spike on total blood androgen concentrations. Instead, the deca should be split up and taken with the propionate injections, EOD. This way there is no one day of the week that has a “spike” and even blood concentrations are maintained throughout the week.

3) Ending the cycle Switching to shorter esters toward the end of a cycle makes perfect sence however not too many guys incorporate this practice- perhaps because of the lack of variety of drugs. The modern cycle should include replacing long ester injectables with shorter ones so that recovery time is made more efficient. The necesity of switching to shorter esters toward the end of a cycle depends on the type of drugs used. Longer esters such as deca and eq should be replaced with shorter acting versions of these compounds no later than four weeks before the end of a cycle. Medium length esters such as t-enanthate and cypionate should be replaced no later than three weeks before the end of a cycle. A couple examples of appropriate replacements are: trenbolone acetate and testosterone propionate. There is no need to “load” these compounds in the middle of a cycle since 1) they are already “fast acting” and 2) blood androgen concentrations are already high.

4) Recovery With the replacement of the faster acting injectables toward the end of a cycle, the “wasted” time between the end of a cycle and beginning of Clomid therapy is reduced. For instance, if 100mg TA is used ED, Clomid therapy may begin in as little as 5 days after the last shot. This tremendously impoves time efficiency. Clomid therapy usually last for four weeks. An excellent thread posted by The Iron Game describes this in further detail Clomid FAQ’s .

When the above recomendations are made, your cycle itself is made much more efficient and if recovery time is made more efficient as well, time “off” AAS may very well be reduced so that the overall efficiency of AAS use over time is tremendously improved.


Frank Zane

picture of  Zane 2009_Spring_cover

In 1969, Frank captured the IFBB Mr. World title. Zane competed in five IFBB Mr. Olympia’s before winning the sport’s top title in 1977, and then dominated the competition for the next two years.

Born June 28, 1942

Kingston, Pennsylvania, USA

A 1970’s rendition of the Steve Reeves look, Frank Zane was proportioned and defined at under 200 pounds, and had a career that exemplified persistence. His was no meteoric rise to the top. After 10 years of working out, he won the 1968 IFBB Mr. America and IFBB Mr. Universe titles, handing a loss in the Mr. Universe contest to no less a body than Arnold Schwarzenegger.

In 1969, Frank captured the IFBB Mr. World title. Zane competed in five IFBB Mr. Olympia’s before winning the sport’s top title in 1977, and then dominated the competition for the next two years.

When the sport experienced a massive expansion in the late ‘70s, he was the perfect spokesman for bodybuilding, his cultured persona and articulate nature a contradiction of the “musclehead” stereotype. He was seriously injured before the 1980 IFBB Mr. Olympia, but showed courage to persevere and gain third place.

His career finale was represented by fourth place at the 1983 IFBB Mr. Olympia, after which he opened Zane Haven in Palm Springs, California, where he still lives with his wife Christine. True to his Renaissance-man image, Frank continues to publish books, his latest – Frank Zane Mind, Body, Spirit.

For more info on Frank Zane visit www. FrankZane.com

BodyBuilding Books

Body for Life

Bill Phillips had been publishing bodybuilding magazines and marketing nutritional supplements for years when he had a weird revelation at a trade show: many of the most loyal and enthusiastic readers he had were totally out of shape. From that uncomfortable realization came his popular Physique Transformation Contest (top prize that first year: Phillips’s own Lamborghini), now world famous, and this book.

The New Encyclopedia of Modern Bodybuilding

From elite bodybuilding competitors to gymnasts, from golfers to fitness gurus, anyone who works out with weights must own this book — a book that only Arnold Schwarzenegger could write, a book that has earned its reputation as “the bible of bodybuilding.”

Men’s Health Huge in a Hurry

Men’s Health Huge in a Hurry will add inches to your muscles and increase your strength, with noticeable results quickly, no matter how long you’ve been lifting. Author Chad Waterbury offers the most current neuromuscular science to debunk the fitness myths and conventional wisdom that may be wreaking havoc on your workouts and inhibiting your gains. Forget lifting moderate weights slowly for lots and lots of sets and reps.

101 Ways to Work Out with Weights

A book for women who want to improve or start a weight-lifting routine. Another follow-up to our successful 101 Ways to Work Out on the Ball, this book targets another piece of inexpensive yet powerful equipment – dumbbells. Many people buy them but either use them incorrectly or not at all because they’re not sure how. This book gives 101 different exercises for upper and lower body that you can do in the gym or at home.

The New Rules of Lifting

Want to get more out of your workout and spend less time in the gym? Many guys devote so many hours to lifting weight yet end up with so little to show for it. In many cases, the problem is simple: They aren’t doing exercises based on the movements their bodies were designed to do. Six basic movements—the squat, deadlift, lunge, push, pull, and twist—use all of the body’s major muscles.

Encyclopedia of Bodybuilding

The Complete A-Z Book on Muscle Building

Strength Training for Women

A personal trainer in NYC’s Upper East Side, Pagano has dedicated the past 16 years of her life to passing her knowledge and passion for fitness on to other women in the hopes of helping them improve their lives and prevent common diseases like osteoporosis. Her first offering in the crowded self-help fitness genre succeeds impressively well as a resource for women of all ages looking to improve their overall health.

The Body Sculpting Bible for Women

It’s body sculpting at its best–the best exercises, the best nutrition plan, and the best training schedule out there, anywhere. The Body Sculpting Bible for Women, Revised Edition is now bigger and better than ever! Now with updated and revised material, it contains all the original detailed exercises that made it a bestselling phenomenon

Arnold: The Education of a Bodybuilder

Five-time Mr. Universe, seven-time Mr. Olympia, and Mr. World, Arnold Schwarzenegger is the name in bodybuilding.

Here is his classic bestselling autobiography, which explains how the “Austrian Oak” came to the sport of bodybuilding and aspired to be the star he has become.

The Russian Kettlebell Challenge

If you are looking for a supreme edge in your chosen sport—seek no more!

Both the Soviet Special Forces and numerous world-champion Soviet Olympic athletes used the ancient Russian Kettlebell as their secret weapon for xtreme fitness. Thanks to the kettlebells’s astonishing ability to turbocharge physical performance, these Soviet supermen creamed their opponents time-and-time-again, with inhuman displays of raw power and explosive strength.

Hardcore: Ronnie Coleman’s Complete Guide to Weight Training

Ronnie Coleman is HUGE…and you could be, too. From modest roots to international hero, Ronnie Coleman transformed himself from a skinny teen to the biggest man to ever win the Mr. Olympia title. In the most complete collection ever assembled on Ronnie’s training and nutrition program, this amazing champion reveals growth secrets you can use in your own muscle-building quest.

Athletic Development

Athletic Development offers a rare opportunity to learn and apply a career full of knowledge from the best. World-renowned strength and conditioning coach Vern Gambetta condenses the wisdom he’s gained through more than 40 years of experience of working with athletes across sports, age groups, and levels of competition, including members of the Chicago White Sox, New York Mets, and U.S. men’s 1998 World Cup soccer team.

Macrobolic Nutrition

Many people want to attain the muscles and lean body of a bodybuilder but wonder how to do it right. Some have been pumping iron but haven’t been able to get the results they’re striving for. This book gives readers the key to attaining that sculpted body without wasting their efforts in the gym. It explains the principles of the Macobolic Nutrition plan, which can be used to get bigger, leaner, and healthier.


Clenbuterol FAQ

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It shares many of the same side effects as other CNS stimulants like ephedrine. Contrary to popular belief,


Clenbuterol FAQ: Everything you need to know about Clen I wrote this because of all the confusion that surrounds this drug. Enjoy.

What is Clenbuterol? Clenbuterol is a beta-2 agonist and is used in many countries as a broncodilator for the treatment of asthma. Because of it’s long half life, Clenbuterol is not FDA approved for medical use. It is a central nervous system stimulant and acts like adrenaline. It shares many of the same side effects as other CNS stimulants like ephedrine. Contrary to popular belief, Clenbuterol has a half life of 35 hours and not 48 hours.

Dosing and Cycling Clenbuterol comes in 20mcg tablets, although it is also available in syrup, pump and injectable form. Doses are very dependent on how well the user responds to the side effects, but somewhere in the range of 5-8 tablets per day for men and 1-4 tablets a day for women is most common. Clenbuterol loses its thermogenic effects after 6-8 weeks when body temperature drops back to normal. It’s anabolic/anti-catabolic properties fade away at around the 18 day mark. Taking the long half life into consideration, the most effective way of cycling Clen is 2 weeks on/ 2 weeks off for no more than 12 weeks. Ephedrine can be used in the off weeks. Clenbuterol vs Ephedrine vs DNP

Ephedrine will raise metabolic levels by about 2-3 percent and 200mg of DNP raises metabolic levels by about 30 percent. Clenbuterol raises metabolic levels about 10 percent and it can raise body temperature several degrees.

DNP is by far the most effective fat burner but many people will never use it because of the risks associated with it. It also offers no anti-catabolic benefit. Although it does have anti-catabolic effect, ephedrine short half life prevents it from being all that effective.

As far as side effects, Clenbuterol’s are certainly milder than DNP’s, and some would even say milder than an ECA stack. There is no ECA-style crash on Clenbuterol and many users find it easier on the prostate and sex drive. This may in part be due to the fact that Clen is generally used for only 2 weeks at a time.

Side effects


The most significant side effects are muscle cramps, nervousness, headaches, and increased blood pressure.

Muscle cramps can be avoided by drinking 1.5-2 gallons of water and consuming bananas and oranges or supplementing with GNC potassium tablets at 200-400mg a day taken before bed on an empty stomach.

Headaches can easily be avoided with Tylenol Extra Strength taken at the first signs of a headache. You may need to take double the recommended dose.

Common Uses

Post-Cycle Therapy: Clen is used post cycle to aid in recovery. It allows the user to continue eating large amounts of food, without worrying about adding body fat. It also helps the user maintain more of his strength as well as his intensity in the gym. Diet: Roughly the same as on cycle.

Fat loss: The most popular use for Clen, it also increases muscle hardness, vascularity, strength and size on a caloric deficit. For the most significant fat loss, Clen can be stacked with t3. Diet: A high protein(1.5g per lb of bodyweight), moderate carb(0.5g to 1g per lb of bodyweight), low fat diet(0.25g per lb of bodyweight) seems to work best with Clen.

Alternative to Steroids: Clenbuterol has mild steroid-like properties and can be used by non AS using bodybuilder to increase LBM as well as strength and muscle hardness. Diet: A moderate carb, high protein, moderate fat diet work well.

Stimulant/Performance Enhancement: It can be used as a stimulant, but an ECA stack may be a better choice because of it’s much shorter half-life. Diet: To take full advantage of the stimulatory effects of Clen, Carbs must be included in the diet. Keto diet do not work well in this case.

Precautions: Is Clen for you?

The same precautions that apply to Ephedrine must be applied to Clen, although some people find ECA stacks harsher than Clen. It should not be stacked with other CNS stimulants such as Ephedrine and Yohimbine. These combinations are unnecessary and potentially dangerous. Caffeine can be used in moderation before a workout for an extra kick, although its diuretic effects may shift electrolyte balance. Drink more water if you use Caffeine.

What else do I need to know?

Most users that report bad side effects and discontinue use are those who use high doses right at the start of the cycle. The worst side effects occur within the first 3-4 days of use.

A first time user should not exceed 40mcg the first day.

Example of a first cycle:

Day1: 20mcg
Day2: 40mcg
Day3: 60mcg
Day4: 80mcg
Day5: 80mcg(Note: Increase the dose only when the side effects are tolerable)
Day6-Day12: 100mcg
Day13: 80mcg (Tapering is not necessary, but it helps some users get back to normal gradually)
Day14: 60mcg
Day15: off
Day16: off
Day 17: ECA/ NYC stack

Example of a second cycle:

Day1: 60mcg
Day2: 80mcg
Day3: 80mcg
Day4: 100mcg
Day5: 100mcg
Day6-Day12: 120mcg
Day13: 100mcg
Day14: 80mcg
Day15: off
Day16: off
Day 17: ECA/ NYC stack

Do not take Clen Past 4pm and drink plenty of water: 1.5-2 gallons a day.

All brands are not equal when it comes to Clen, different brands will yield different results.

That about covers everything.


Heavy Resistance Exercise Lowers Androgen Receptor Levels

picture of resistence_training

The results were a bit surprising in light of some
previous studies, and suggest a possible supplement regimen to offset some of the negative effects that were observed.

Ratamess and coworkers recently published the results of a study that looked at the hormonal profile and androgen receptor content in the vastus lateralis
muscle (a portion of the muscles comprising the quadriceps) of men following two exercise protocols [1]. The results were a bit surprising in light of some
previous studies, and suggest a possible supplement regimen to offset some of the negative effects that were observed. The salient results of their research were (a) an increase in both cortisol and testosterone levels after multiple sets of squats; and (b) a significant downregulation of the androgen receptor in biopsied muscle tissue.

Several previous studies have examined hormonal changes in cortisol,
testosterone, and growth hormone (GH) during and following resistance exercise [2-4]. In [2] Kraemer et.al. observed an increase in both testosterone and GH after heavy resistance exercise. Hakkinen and Pakarinen observed increases in free and total testosterone, cortisol, and GH after an acute bout of heavy squatting [3]. Kraemer et.al. examined plasma hormone changes after an intense bout of cycling and noted a significant increase in cortisol [4]. The current study and the earlier ones cited show a trend of increased cortisol and testosterone immediately after strenuous exercise.

The current study by Ratamass et.al. is the first to look at androgen receptor
content in worked muscle immediately post-exercise. While the elevated
testosterone that many studies show occurs after exercise sounds beneficial, if receptor levels are low, then the increased testosterone would be of less
anabolic value than if receptor levels were unchanged or increased. In fact, a
depressed level of AR is exactly what Ratamass and coworkers found. The
downregulation of AR coupled with high cortisol levels post-exercise would be
expected to make for a metabolic state characterized by net catabolism.

To quote from the current study under investigation,

“…acute hormonal elevations are without context unless subsequent interaction
with a specific membrane bound or nuclear receptor occurs and the appropriate signal is transduced”.

In other words, what good is the extra testosterone produced during lifting if
the receptors aren’t there to accept it?

In the current study, 9 young resistance trained men performed two exercise
protocols. One consisted of a single set (SS) of 10 reps of heavy squats. The
second exercise involved 6 sets of 10 reps of squats (MS). Weights were
determined for each individual by measuring their 1 Rep Max (RM) and then having them squat at 80 – 85% of the (RM). The average RM was 330.4 lbs.

Plasma testosterone and cortisol were measured every 15 minutes for 1 hour after both sessions. The vastus lateralis was biopsied to determine AR content 1 hour after training. The results, taken from [1] are shown below.

As can be seen, there was no significant change in cortisol in is SS group,
while cortisol rose about 40% in the MS group after 30 minutes

Similarly, testosterone did not change in the SS group but showed a transient
increase of 20% in the MS group.

The bar graph below from [1] shows relative vastus lateralis AR content at
baseline and 1 hour after completion of exercise. The drop in AR content in the worked muscle is clear

The authors of the present study attribute the decline in androgen receptors to an overall loss of protein due to the demands of strenuous exercise. Cortisol is highly catabolic to proteins and does not discriminate between contractile proteins and noncontractile proteins, such as the androgen receptor, which itself is a protein. A number of studies have shown that the AR is upregulated after a longer post exercise time period. For example, Bamman & Shipp reported that in humans AR messenger RNA in the vastus lateralis increased 63% and 102% respectively 48 hours following 8 sets of 8 reps of either eccentric (110% of 1 RM) or concentric ( 85% of 1RM) squats [5]. Thus resistance exercise may ultimately upregulate the AR, but the initial response appears to be a catabolic one, based on the current study.

One might be tempted to speculate the increased testosterone and decreased AR may cancel each other out. This may not be the case. Another interesting finding of this study was the individual baseline 1 RM was independent of plasma testosterone levels, but correlated highly with androgen receptor content. So an individual’s AR levels may be more indicative of their strength that their testosterone levels.

Certain anabolic steroids such as Anavar (oxandrolone), that are considered to have a very high anabolic to androgenic ratio are noted for their ability to
upregulate the AR [6].

Since it is generally believed that protein synthesis peaks in the few hours
after a training session, it makes sense to attempt to limit the downregulation
of the AR that seems to occur after exercise. One strategy might be to
supplement with amino acids, especially Branched Chain Amino Acids rich in
leucine. Besides being anabolic in and of itself, leucine taken as a supplement
will be preferentially oxidized for fuel, sparing body proteins, which would
likely include the AR:

The Ergogenic Effects of Citrulline Malate combined with Branched Chain Amino Acids

Another strategy would be to combine a cortisol blocker such as 7-oxo DHEA
and/or phosphatidyl serine to the BCAA mix to help limit protein catabolism.
While I don’t advocate the use of anabolic steroids, clearly agents such as
Anavar which upregulate the AR would likely prove helpful as well.

While elevated cortisol is a likely contributor to protein catabolism, other
proteolytic mechanisms may be at work as well. The body has three independent systems for degrading and disposing of proteins. These are the so-called lysosomal and calcium mediated proteases, and the ATP-ubiquitin dependent proteolytic pathway. However, cortisol has been implicated in activting the ATP-ubiquitin proteolytic pathway [7], which may ultimately be the mechanism by which cortisol exerts its catabolic action; so here again cortisol blockers might help.

We mentioned Anavar above. Besides upregulating the AR, Anavar also antagonizes the catabolic actions of cortisol [8]. Calcium mediated proteolysis is suppressed by cyclic adenosine monophosphate (cAMP), and forskolin is well know to elevate cAMP. Thus forskolin may be a worthwhile supplement to defend against this pathway of protein breakdown. Beta adrenergic agonists, either synthetic such as Clenbuterol or albuterol, or naturally occurring epinephrine and norepinephrine also elevate cAMP and suppress calcium mediated protein breakdown [9]. Ephedrine elevates cAMP directly by binding to beta receptors, and indirectly by increasing levels of the body’s naturally occurring hormone/neurotransmitter norepinephrine.

Newly published research also shows that Clenbuterol, besides inhibiting calcium dependent proteolysis, also acts to block ATP-ubiquitin mediated protein breakdown [10].

Finally, both the lysosomal breakdown of protein and the ATP-ubiquitin
proteolytic system are suppressed by insulin [11,12], so adequate carbohydrate intake prior to, during and after strenuous exercise should help blunt these pathways of protein breakdown.

Thus we have several strategies for reducing the breakdown of androgen receptor proteins after exercise, some as simple as eating to elevate insulin, as well as perhaps even increasing those receptor numbers with the use of certain anabolic steroids such as oxandrolone.


MR, French DN, Vescovi JD, Silvestre R, Hatfield DL, Fleck SJ, Deschenes MR.
Androgen receptor content following heavy resistance exercise in men. J Steroid
Biochem Mol Biol. 2005 Jan;93(1):35-42.

Kraemer WJ, Gordon SE, Fleck SJ, Marchitelli LJ, Mello R, Dziados JE, Friedl K,
Harman E, Maresh C, Fry AC. Endogenous anabolic hormonal and growth factor
responses to heavy resistance exercise in males and females. Int J Sports Med.
1991 Apr;12(2):228-35.

Hakkinen K, Pakarinen A. Acute hormonal responses to two different fatiguing
heavy-resistance protocols in male athletes. J Appl Physiol. 1993

Kraemer WJ, Patton JF, Knuttgen HG, Marchitelli LJ, Cruthirds C, Damokosh A,
Harman E, Frykman P, Dziados JE. Hypothalamic-pituitary-adrenal responses to
short-duration high-intensity cycle exercise. J Appl Physiol. 1989


Nolva vs. Clomid for PCT

picture of nolva_clomid

This misconception originates from their
completely different uses

by liftsiron

It seems like everyday questions concerning PCT pop up, and weather one should
use either Clomid or nolva or a combo of both. I hope that this article written
by BigCat may help to clear up some misconceptions.

While practically similar compounds in structure, few people ever really consider
Clomid and nolva to be similar. Its not just a common myth in steroid circles,
but even in the medical community. This misconception originates from their
completely different uses. Nolvadex is most commonly used for the treatment
of breast cancer in women, while Clomid is generally considered a fertility
aid. In bodybuilding circles, from day one, Clomid has generally been used as
post-cycle therapy and Nolvadex as an anti-estrogen.

But as I intend to demonstrate this is in essence the same. I believe the myth
to have originated because nolva is clearly a more powerful anti-estrogen, and
the people selling Clomid needed another angle to sell the stuff, so it was
mostly used as a post-cycle aid. But few users really understand how Clomid
(and also Nolvadex, logically) works to bring back natural testosterone in the
body after the conclusion of a cycle of androgenic anabolic steroids. After
a cycle is over, the level of androgens in the body drop drastically. The body
compensates with an overproduction of estrogen to keep steroid levels up. Estrogen
as well inhibits the production of natural testosterone, and in the period between
the return of natural testosterone and the end of a cycle, a lot of mass is
lost. So its in everybody’s best interest to bring back natural test as soon
as humanly possible. Clomid and Nolvadex will reduce the post-cycle estrogen,
so that a steroid deficiency is constated and the hypothalamus is stimulated
to regenerate natural testosterone production in the body. That’s basically
how the mechanism works, nothing more, nothing less.

Both compounds are structurally alike, classified as triphenylethylenes. Nolvadex
is clearly the stronger component of the two as it can achieve better results
in decreasing overall estrogen with 20-40 mg a day, than Clomid can in doses
of 100-150 mg a day. A noteworthy difference. Triphenylethylenes are very mild
estrogens that do not exert a lot, if any activity at the estrogen receptor,
but are still highly attracted to it. As such they will occupy the receptor
and keep it from binding estrogens. This means they do not actively work to
reduce estrogen in the body like Proviron, Viratase or arimidex would (by competing
for the aromatase enzyme), but that it blocks the receptor so that any estrogen
in the body is basically inert, because it has no receptor to bind to.

This has advantages and disadvantages. The disadvantage is that when use is
discontinued, the estrogen level is still the same and new problems will develop
much sooner. The advantage is that it works much faster and has results sooner
than with an aromatase blocker like Proviron or arimidex. Therefor, when problems
such as gynocomastia occur during a cycle of steroids one will usually start
20 mg/day of nolva or 100 mg/day of Clomid straight away, in conjunction with
some Proviron or arimidex. The proviron or arimidex will actively reduce estrogen
while the Clomid or Nolvadex will solve your ongoing problem straight away.
This way, when use is discontinued there is no immediate rebound.

So which one should you use? Well personally, I’d have to say Nolvadex. Both
as an on-cycle anti-estrogen and a post-cycle therapy. As an anti-estrogen its
simply much stronger, demonstrated by the fact that better results are obtained
with 20-40 mg than with 100-150 mg of Clomid. For post-cycle, this plays a key
role as well. It deactivates rebound estrogen much faster and more effective.
But most importantly, Nolvadex has a direct influence on bringing back natural
testosterone, where as Clomid may actually have a slight negative influence.
The reason being that tamoxifen (as in Nolvadex) seems to increase the responsiveness
of LH (luteinizing hormone) to GnRH (gonadtropin releasing hormone), whereas
Clomid seems to decrease the responsiveness a bit1.

Another noteworthy fact about Nolvadex is that it acts more potently as an
estrogen in the liver. As you remember, I mentioned that clomiphene and tamoxifen
are basically weak estrogens. Well, tamoxifen is apparently still quite potent
in the liver. This offers us the positive benefits of this hormone in the liver,
while avoiding its negative effects elsewhere in the body. As such Nolvadex
can have a very positive impact on negative cholesterol levels2 in the body,
and therefore too should be considered a better choice than Clomid. It will
not solve the problem of bad cholesterol levels during Steroid use, but will
help to contain the problem to a larger degree.

Another reason why I promote the use of Nolvadex over Clomid post-cycle (as
if being 3-4 times stronger and having more of a direct effect on restoring
natural test wasn’t enough) is because it’s a lot safer. Not just because it
improves lipid profiles, but also because it simply doesn’t have the intrinsic
side-effects that Clomid has. Clomid causes more acne for sure, but that’s mainly
because you need to use a 3-4 times higher dose. But Clomid seems to also affect
the eyesight. Long-term Clomid therapy causes irreversible changes in eyesight3
in users. Irreversible. For me that alone is reason enough to prefer Nolvadex.

Lastly, one should be aware that use of these compounds can reduce the gains
made on steroids. Nolvadex more so than Clomid, simply because it is stronger.
Estrogen is responsible for a number of anabolic factors such as increasing
growth hormone output, upgrading the androgen receptor and improving glucose
utilization. This is why aromatizing steroids like testosterone are still best
suited for maximum muscle gain. When reducing the estrogen levels, we therefore
reduce the potential gains being made. For this reason one may opt to try Clomid
during a cycle instead of Nolvadex. Although I would imagine that the problem
that needed solved would be of more concern, in which case nolva remains the
weapon of choice. It’s a plain fact that there is a high correlation between
gains and side-effects. Either you go for maximum gains and tolerate the side-effects,
or you reduce the side-effects, and with it the gains. That’s life, nothing
is free.

Stacking and Use:

If problems of Gynocomastia or other estrogen related symptoms tend to pop
up during a cycle the use of 20-30 mg of Nolvadex or 100 mg of Clomid daily
should easily contain the problem, and be used until a few days after the problem
subsides. For best results and the least amount of problems upon cessation it
is best stacked with Proviron (50 mg) or arimidex (0.5 mg) for this duration
as well. Its not advised that these products be ran concomitantly with the steroid
for the entire duration of the stack, as this will reduce your gains. Instead
cease the usage of anti-estrogens once the problem is contained, and should
the problem resurface, simply recommence the use of the products in the same
manner as described above.

Once a cycle of steroids is concluded one should always initiate a post-cycle
therapy to help bring back natural testosterone as soon as possible. This will
help you to retain the mass you gained. How this is done depends highly on the
type of steroid used. If only orals were used, therapy should start immediately,
even the last day of the stack. If short-acting esters or water-based injectables
were used, therapy should commence within 4-7 days after last injection, and
if long-acting esters were used then it should commence 1.5 to 2 weeks after
the last injection was given. The length of the therapy will vary as well, from
3-5 weeks. The longer acting the product was, the longer therapy should be continued
to make sure all suppressive factors are cleared before use of Clomid/Nolvadex
is discontinued.

For best results, it is best stacked with HCG (Human Chorionic gonadotrophin),
which functions as an LH analog and can help bring testicle size back up. HCG
use starts the last week of a cycle, and on from there every 5-6 days (usually
1500-3000 IU) and discontinued 1.5 to weeks prior to the cessation of Nolvadex/clomid.
The reason being that HCG itself is also suppressive of natural testosterone
and should be out of the body before therapy is over, or it will inhibit natural
testicle function. But I can not stress enough that HCG possibly plays a more
important role in post-cycle therapy than clomid/Nolvadex. For Clomid and Nolvadex,
doses are usually tapered down. Its best to start with 40-50 mg of Nolvadex
or 150 mg of Clomid for the first week or the first two weeks, and then finish
the program with 20-25 mg of Nolvadex or 100 mg of Clomid for an additional
two weeks.


Climaterol is a powerful stimulant that tricks the body into a fight or flight response, which helps burn fat in the body. It also raises body temperature, stimulates protein synthesis, increases energy metabolism, increases amino acid uptake in muscles and stimulates blood flow in the body.

picture of workout, cycle, stack

A downside to Climaterol is that its effects will reverse after prolonged use so a three week on.

A downside to Climaterol is that its effects will reverse after prolonged use so a three week on, one week off cycle is recommended, as well as a post-cycle-therapy drug such as Ketotifen be taken during the off week.


Pituitary Growth Hormone (pGH)

picture of pgh

In the world of medicine, doses of pGH are given to children of permanently short stature to help them grow taller

Pituitary Growth Hormone can produce amazing results in the areas of muscle growth and fat loss. Results from taking PGH will take a much longer time to manifest in the body than other compounds discussed in this forum, but most people who have experimented with PGH find the results to be amazing. In the world of medicine, doses of pGH are given to children of permanently short stature to help them grow taller. Although pGH may seem like a wonder-drug, it is important to remember that abuse is still unsafe and side effects are possible, especially in the liver.


Arimidex (anastrozole)

picture of arimidex diagram

Many anabolic steroids will convert, or aromatize, in the body into estrogen


Tetramethyl-5-(1H-1,2,4-triazol-1ylmethyl) 1,3-benzenediacetionitrile

Molecular Formula C17H19N5
Molecular Weight 293.37
CAS Registry Number 120511-73-1
Melting point
81-82 ºC

Although Arimidex does increase testosterone levels slightly in the body, it is more often used in conjunction with other steroids to lower estrogen in the body. Many anabolic steroids will convert, or aromatize, in the body into estrogen, which causes many of the unwanted side effects like bloating and acne. Arimidex is one of the best compounds to lower the aromatizing effect of steroids.

Arimidex® (generic name is anastrozole) is a newer drug developed for the treatment of advanced breast cancer in women. It is manufactured by Zenica Pharmaceuticals and was approved for use in the United States at the end of December 1995. Specifically, Arimidex is the first in a new class of third-generation selective oral aromatase inhibitors.. It acts by blocking the enzyme aromatase, subsequently blocking the production of estrogen. Since many forms of breast cancer cells are stimulated by estrogen, it is hoped that by reducing amounts of estrogen in the body the progression of such a disease can be halted. This is the basic premise behind Nolvadex, except this drug blocks the action and not production of estrogen. The effects of Arimidex can be quite dramatic to say the least. A daily dose of one tablet (1 mg) can produce estrogen suppression greater than 80 % in treated patients. With the powerful effect this drug has on hormone levels, it is only to be used (clinically) by post-menopausal women whose disease has progressed following treatment with Nolvadex (tamoxifen citrate). Side effects like hot flushes and hair thinning can be present, and would no doubt be much more severe in pre-menopausal patients.

For the steroid using male athlete, Arimidex shows great potential. Up to this point, drugs like Nolvadex and Proviron have been our weapons against excess estrogen. These drugs, especially in combination, do prove quite effective. But Arimidex appears able to do the job much more efficiently, and with less hassle. A single tablet daily (1 mg), the same dose use clinically, seems to be all one needs for an exceptional effect (some even report excellent results with only 0.25 mg daily). When used with strong, readily aromatizing androgens such as Dianabol or testosterone, gynecomastia and water retention can be effectively blocked. In combination with Propecia (finasteride), we have a great advance. With the one drug halting estrogen conversion and the other blocking 5-alpha reduction , related side effects can be effectively minimized. Here the strong androgen testosterone could theoretically provide incredible muscular growth, while at the same time being as tolerable as nandrolone. Additionally the quality of the muscle should be greater, the athlete appearing harder and much more defined without holding excess water.

There are some concerns with using an aromatase inhibitor such as this during prolonged steroid treatment however. While it will effectively reduce estrogenic side effects, it will also block the beneficial properties of estrogen from becoming apparent (namely its effect on cholesterol values). Studies have clearly shown that when an aromatase inhibitor is used in conjunction with a steroid such as testosterone, suppression of HDL (good) cholesterol becomes much more pronounced. Apparently estrogen plays a role in minimizing the negative impact of steroid use. Since the estrogen receptor antagonist Nolvadex is shown not to display an anti-estrogenic effect on cholesterol values, it is certainly the preferred from of estrogen maintenance for those concerned with cardiovascular health.

Arimidex has another principle drawback, namely the great price of this drug. Tablets can easily sell for $10 each, becoming quite costly with regular use. Clearly the price of an ancillary drug can be much greater than the steroids themselves, a situation destined not to be popular with recreational bodybuilders. Competitors on the other hand are likely to welcome this item. It can ward off the side effects of strong androgen therapy much better than Nolvadex and/or Proviron, making heavy cycles much more comfortable. As the number of countries manufacturing this drug increases, we may be able to look forward to a reduction in price. Privately compounded versions of “liquid Arimidex” have also been formulated “for research purposes” are also available. Generic tabs are also available and these two forms represent a very cost-effective alternative for buying the brand name drug.



Cheque Drops (mibolerone)

diagram of cheque-drops

This stuff is very toxic and should be avoided



Molecular Formula C20H30O2
Molecular Weight 302.46
CAS Registry Number 3704-09-4
EINECS 223-046-5

This stuff is very toxic and should be avoided

Used as a fast-acting agent to promote aggression, Cheque Drops are known to be the most powerful androgen in the world. They are often used just before a workout by bodybuilders or just before a fight by boxers, martial arts, ultimate fighters, etc. Cheque Drops are not recommended for prolonged use as they are highly toxic and can cause severe damage to the liver.


Testoviron is a testosterone blend of long and short acting esters that is very popular among bodybuilders. Its high cost and its scarcity make it one of the most sought after steroid compounds on the market today. Its short esters cause a spike in testosterone levels and the long esters keep testosterone in the plasma for several days, giving users a well-balanced anabolic effect.

picture of man working out

ts short esters cause a spike in testosterone levels and the long esters keep testosterone in the plasma for several days,

As with any testosterone, Testoviron will give the user more mass to the muscle, burn fat in the body, enhance libido, increase immunity and increase energy. All the usual side effects of testosterone can also be expected conversion to estrogen and DHT, gynocomastia and water-retention.


Andriol (testosterone undecanoate)

picture of andriol

worthwhile for athletes and bodybuilders to see results from its use, a lot needs to be taken.

Testosterone undecanoate

Andriol; 17-[(1-Oxoundecyl)oxy]-androst-4-en-3-one

Molecular Formula C30H48O3
Molecular Weight 456.70
CAS Registry Number 5949-44-0
EINECS 227-712-6

Andriol is an oral steroid that produces mild gains and extremely mild unwanted side effects. Unfortunately, it is also an expensive steroid and to make it worthwhile for athletes and bodybuilders to see results from its use, a lot needs to be taken.

Andriol is a unique oral testosterone product, developed by the international drug firm Organon. One of the more recently developed anabolic steroids, Andriol first became available in the early 1980’s. This compound contains 40 mg of testosterone undecanoate, based in oil (oleic acid) and sealed inside a capsule. Subtracting the ester weight, this equates to a dosage of approximately 25mg of raw testosterone per cap. The design of this steroid is quite different from that of most oral steroids. Drugs administered orally generally enter the blood stream through the liver. When a steroid compound is given this way without some form of structural protection, it will be quickly broken down during the “first pass”. This process leaves very little steroid intact, basically deactivating the drug. Adding a methyl group (c-17 AA) to the structure is one way to protect it from this process, however stress is also placed on the liver as a result. In some instances this stress can lead to actual damage to liver tissues, so the designers of this steroid sought another way to protect the testosterone molecule. With Andriol, this was accomplished by making a form of testosterone that would be absorbed through the lymphatic system. This is due to its high fat solubility brought about by the ester, and its suspension in oil. Having the compound absorbed this way was thought to be very advantageous, as it allows the steroid to bypass the destructive first-pass through liver. This should permit the compound to enter the blood stream intact, without the need for a harsh chemical alteration. The ester breaks off once it is in circulation of course, yielding free active Pharmacokinetics of Oral Testosterone. In design this steroid appears to be undecanoate that of a completely liver safe and orally active form of testosterone.

On paper this drug seems like a great oral testosterone product. Clean, safe and worlds apart from other oral testosterone derivatives like the crude methyltestosterone. But as we always hear in life, if it looks to good to be true, it probably is. There are definitely some issues with Andriol. The first problem is that bioavailability, although clearly worlds apart from trying to take straight testosterone orally, is probably not significant next to c17alpha alkylated orals. Athletes typically find that in doses of less than 240mg per day (6 capsules) effects are generally not seen at all. 240mg of testosterone ester daily, the primary male androgen, and only a meager effect. When doses go higher, maybe 8-10 capsules (320-400mg), new muscle growth is slight to moderate at best, but no incredible bulky gains are ever reported. Logic leads one to believe that only a little testosterone is making its way into circulation. Testosterone is a powerful hormone no matter what the ester or form of administration. If it were active in the blood stream, the results would have to be pronounced. When one injects an oil based testosterone ester like cypionate, a dosage of 400mg per week is more than sufficient to see results. 400mg Andriol per day should be packing on an incredible amount of mass. Where does it all go? Individual problems with absorption may play a role into things here. Clearly there is little to be said except that this drug is unpredictable in its ability to be absorbed and utilized by the body. While one day you might be getting great absorption, perhaps the next day you are getting very little. Studies with men were no better than with women, where again this drug was shown to be unpredictably absorbed and utilized with blood levels ranging from 11.5 to 60.1 nmol/L with 80mg twice daily.

One might also pay interest to the “mildness” of this compound as described by other bodybuilding materials. Andriol is often spoken about as some type of magic product, which to spite being a form of regular testosterone somehow allows for only minimal estrogen conversion. You should know that the way a drug is administered includes a number of factors that can slightly alter its effect, the most predominant being the speed of release. This effects the time it takes for a peak blood level to be reached, and likely the length it takes to see results. The primary reason Testosterone suspension seems more powerful than enanthate is because more drug is active on day one. At the same time estrogen builds up faster and side effects become pronounced very quickly. The ester is also part of the total weight, and 100mg testosterone contains a much larger quantity of testosterone molecules that testosterone plus ester, another reason for varying effect. But these changes do not amount to all that much. The structure of testosterone is what allows it to break down into estrogen. The only way we can really prevent an androgen from converting to estrogen is to change the base molecule, not the ester. Once free in the blood stream we cannot prevent testosterone from being aromatized without interfering with the aromatase enzyme itself. The lack of results and side effects often reported with Andriol must be going hand in hand with poor absorption.

Most athletes today consider Andriol a very poor buy. I know other references do find use for this drug, which is defendable because some amount of steroid clearly does enter the blood stream in tact. Technically it is still an oral testosterone, and definitely does not carry the same liver-toxicity risks associated with most steroids designed for this type of administration. Those specifically looking for a mild oral at times do purchase this product, and occasionally are even satisfied with their results. But for most its high price and required high daily dosages usually causes them to avoided it when crossing it on the black market. Besides, if we want a mild steroid the last thing we really should shop for is a testosterone.