Women Results
1 Elizabeth Brown
2 Michelle Mozek
3 Samantha Leete
4 Karis Thompson
5 Elizabeth Jones
6 Edina Karabegovic
7 Nichole Goergen
8 Kyndle Sims
9 Amber Orton
10 Sierra Merchant
Dec 22, 2012
2012 Bodybuilding Fit USA Competition
Women Results
1 Elizabeth Brown
2 Michelle Mozek
3 Samantha Leete
4 Karis Thompson
5 Elizabeth Jones
6 Edina Karabegovic
7 Nichole Goergen
8 Kyndle Sims
9 Amber Orton
10 Sierra Merchant
2012 Bodybuilding Fit USA Competition
Men
1 Matthew Sulentic
2 Wade Hayes
3 Dave Dreas
4 Hakeem Abdul-Saboor
5 Nick Holt
6 Aaron Minegar
7 Paul Tomko
8 DAndre Bussey
9 Nick Olsen
10 Sorin Craciunescu
Dec 20, 2012
Dec 19, 2012
2012 Arnold Classic Women’s Bodybuilding 2nd Place Winner
Debi Laszewski
Congratulations to 2012 Arnold Classic Women’s Bodybuilding 2nd Place Winner – Debi Laszewski
Dec 18, 2012
Dec 17, 2012
Information on how to make GHB
The chemicals you'll need: gamma butyrol lactone sodium hydroxide NaOH: also known as caustic soda. Sodium Hydroxide comes as either flakes or pellets, make sure to check purity with the supplier and buy the purest. The only other things needed to make the GHB is your kitchen stove, a pot to heat the solution in, and some pH paper.
Here's the recipe: You'll need a glass pot big enough to hold 2 quarts of liquid. Note that purchasing the lactone will certainly be suspicious and most probably get your name on a mysterious DEA list somewhere. Also note that the makers of the lactone never expected someone to drink the stuff so no thought has gone into the toxicity of the impurities which it will contain.
What commercial process is used to make the lactone?
Remember the lactone can be used as a wood cleaner. Into the glass container pour 1 quart of gamma-butyrol-lactone. Heat this liquid over a low heat. Lactone boils at about 192 degrees Fahrenheit, but you must not allow this to happen! It would be wise to check the temperature of the liquid with a thermometer. You want just enough heat to dissolve the sodium hydroxide into the liquid. Into the 1 quart of lactone start by adding one pound of caustic soda pellets. Heat the mixture slowly until the pellets dissolve. The ratio of the lactone to NaOH should be 1g NaOH : 2.02 ml butyrolactone. At 760 mm Hg the lactone boils at 204 C (convert it to Fahrenheit yourself, [9/5*C]+32) The temp. will rise quickly on adding the NaOH. Slowly adding it would be the key. Then again, I also suspect that there might be problems dissolving the NaOH so perhaps this rise in temp. is not a problem. Once the NaOH is dissolved, check the pH of the solution with the pH test paper. It should be in the range of 2-4. We are shooting for a pH of between 6-7. You must add small amounts of caustic soda to the initial one pound amount, check the pH, add pellets, back and forth until the correct range pH, between 6-7 is attained. Once you have attained the, correct pH reading turn off the heat and let the solution cool. What you have now is a 50% solution of GHB (50% GHB, 50% water). For ideal measuring purposes, we want a 20% solution. To do this, you have to measure the total amount of liquid you have and add to it one and a half times as much water. At this 20% solution, one level teaspoon of liquid is equal to one gram of GHB if it were dry.
Here's the recipe: You'll need a glass pot big enough to hold 2 quarts of liquid. Note that purchasing the lactone will certainly be suspicious and most probably get your name on a mysterious DEA list somewhere. Also note that the makers of the lactone never expected someone to drink the stuff so no thought has gone into the toxicity of the impurities which it will contain.
What commercial process is used to make the lactone?
Remember the lactone can be used as a wood cleaner. Into the glass container pour 1 quart of gamma-butyrol-lactone. Heat this liquid over a low heat. Lactone boils at about 192 degrees Fahrenheit, but you must not allow this to happen! It would be wise to check the temperature of the liquid with a thermometer. You want just enough heat to dissolve the sodium hydroxide into the liquid. Into the 1 quart of lactone start by adding one pound of caustic soda pellets. Heat the mixture slowly until the pellets dissolve. The ratio of the lactone to NaOH should be 1g NaOH : 2.02 ml butyrolactone. At 760 mm Hg the lactone boils at 204 C (convert it to Fahrenheit yourself, [9/5*C]+32) The temp. will rise quickly on adding the NaOH. Slowly adding it would be the key. Then again, I also suspect that there might be problems dissolving the NaOH so perhaps this rise in temp. is not a problem. Once the NaOH is dissolved, check the pH of the solution with the pH test paper. It should be in the range of 2-4. We are shooting for a pH of between 6-7. You must add small amounts of caustic soda to the initial one pound amount, check the pH, add pellets, back and forth until the correct range pH, between 6-7 is attained. Once you have attained the, correct pH reading turn off the heat and let the solution cool. What you have now is a 50% solution of GHB (50% GHB, 50% water). For ideal measuring purposes, we want a 20% solution. To do this, you have to measure the total amount of liquid you have and add to it one and a half times as much water. At this 20% solution, one level teaspoon of liquid is equal to one gram of GHB if it were dry.
Nov 30, 2012
Sterile filtering
17. Warm the solution in hot water for 5-10 min. Draw 10ml oil out of the vial/container holding your gold or yellow colored solution. See V3 for an alternative to drawing.
18. Turn the syringe upside down.
19. Remove the needle.
20. Open the sterile filter package, but leave the filter in the plastic!
21. Holding the filter from the side through the plastic, screw the sterile syringe filter onto the syringe.
22. Remove the stopper from vial 3 and place it into the now empty sterile syringe container. (See V4 for an alternative for which you don't need to remove the stopper.)
23. Place the syringe filter/syringe combination immediately onto the mouth of the sterile vial ‘3'.
18. Turn the syringe upside down.
19. Remove the needle.
20. Open the sterile filter package, but leave the filter in the plastic!
21. Holding the filter from the side through the plastic, screw the sterile syringe filter onto the syringe.
22. Remove the stopper from vial 3 and place it into the now empty sterile syringe container. (See V4 for an alternative for which you don't need to remove the stopper.)
23. Place the syringe filter/syringe combination immediately onto the mouth of the sterile vial ‘3'.
Nov 29, 2012
16. Pre-filter and reusing old cleaned sterile filters step. The GDX filters have a pre-filter built into them and it is a 10.
By cleaning an old filter out with methanol you can use it again as a pre-filter if your solution hasn't cleared enough.
A. Draw the coffee filtered solution into the syringe.
B. Place a white pre-filter onto the tip of the syringe.
C. Push the liquid through into any vial. D. After the solution is all into the and pre-filtered remove the pre-filter. E. Draw more solution into the syringe.
Nov 28, 2012
14. Press gently onto the balloon while holding onto the twisted part of the filter. Keep pressing that balloon smaller until most of the solution is out.
15. Twist the filter ever more into the balloon area, but be careful not to tear the filter. Wring it out like a miniature towel. This procedure lets you get all but about 1-2ml out of the coffee filter. Note: In case you have doubts about what the brown residue is in the coffee filter, you can test it! Scrape the residue into a small clear glass vial or container. Add 5-10ml of methanol or acetone. The brown stuff will begin to turn white (filler) and the liquid you added will take on a tan tint. The white will stay on the bottom and will not go into solution. Your liquid will not turn yellow because there are no hormones in the residue. If you add some water to the methanol, almost all the white stuff will disappear! AS are NOT SOLUBLE IN WATER. (No applause, please) Discard the test products and pat yourself on the back for getting this far.
15. Twist the filter ever more into the balloon area, but be careful not to tear the filter. Wring it out like a miniature towel. This procedure lets you get all but about 1-2ml out of the coffee filter. Note: In case you have doubts about what the brown residue is in the coffee filter, you can test it! Scrape the residue into a small clear glass vial or container. Add 5-10ml of methanol or acetone. The brown stuff will begin to turn white (filler) and the liquid you added will take on a tan tint. The white will stay on the bottom and will not go into solution. Your liquid will not turn yellow because there are no hormones in the residue. If you add some water to the methanol, almost all the white stuff will disappear! AS are NOT SOLUBLE IN WATER. (No applause, please) Discard the test products and pat yourself on the back for getting this far.
Nov 27, 2012
Steps 7-13
Your solution is either very cloudy, very dark, or the filler is more than 1/2 inch the way up the vial or you would not be here, but on step 17. This non-settling cloudiness happens sometimes and we can't do anything about it, nor can we do anything about darker shades from old pills.
8. Insert a funnel into the now empty vial ‘2' and insert the coffee filter into the funnel. If you don't have a funnel to fit into a vial, you can secure the coffee filter over any glass container with a rubber band.
9. Warm the solution in vial 1 in some hot water again or in the microwave for about 30 seconds. It should be very warm, but not too hot to touch. Pour the liquid solution from vial 1 into the coffee filter leaving as much filler behind as possible. Allow all the solution to drip through.
10. Now pour the rest of the contents of vial 1 into the coffee filter and let drain.
11. You may want to let is set overnight as the draining will be slow due to the filler and glue from that last pour.
12. Put on some rubber gloves as the same stuff that is making the hormone soluble in oil will also solvate the oil out of your skin and leave you with dry skin. Close up the coffee filter and wring it from the edges inward to where the ‘solution' was.
13. Begin twisting from the open edges of the filter. A ‘balloon' will develop.
8. Insert a funnel into the now empty vial ‘2' and insert the coffee filter into the funnel. If you don't have a funnel to fit into a vial, you can secure the coffee filter over any glass container with a rubber band.
9. Warm the solution in vial 1 in some hot water again or in the microwave for about 30 seconds. It should be very warm, but not too hot to touch. Pour the liquid solution from vial 1 into the coffee filter leaving as much filler behind as possible. Allow all the solution to drip through.
10. Now pour the rest of the contents of vial 1 into the coffee filter and let drain.
11. You may want to let is set overnight as the draining will be slow due to the filler and glue from that last pour.
12. Put on some rubber gloves as the same stuff that is making the hormone soluble in oil will also solvate the oil out of your skin and leave you with dry skin. Close up the coffee filter and wring it from the edges inward to where the ‘solution' was.
13. Begin twisting from the open edges of the filter. A ‘balloon' will develop.
Nov 26, 2012
What you should have in your 'Sterile' kit.
1. A red stoppered clear vial with 5-10ml MAGIC solution marked ‘1'.
2. A red stoppered clear vial with oil in it.
3. A sealed clear, sterile, vial.
4. Two 18 gauge 1.5 inch needles.
5. A 5ml and a 10ml syringe. A QS also has a 20ml syringe. This is the largest syringe we can use with the Sterile filters.
6. 1 clear, sterile, 0.45um GD/X sterile syringe filter. QS kits have 2 filters.
7. A real cheap coffee filter
2. A red stoppered clear vial with oil in it.
3. A sealed clear, sterile, vial.
4. Two 18 gauge 1.5 inch needles.
5. A 5ml and a 10ml syringe. A QS also has a 20ml syringe. This is the largest syringe we can use with the Sterile filters.
6. 1 clear, sterile, 0.45um GD/X sterile syringe filter. QS kits have 2 filters.
7. A real cheap coffee filter
Nov 23, 2012
Now why mention all that?
Well, if you mess up your filter you can run some methanol through it and then wrap it in a piece of aluminum foil, and then you can throw it in your oven at 250F for 20-30 minutes.
Then it will be good as new again! You can also make a very good pre-filter which is specifically made for our solutions! Cleaning a spent sterile filter for 'pre-filtering' purposes. The GDX filters have a pre-filter built into them and it is a 10.
By cleaning an old Sterile filter out with methanol you can use it again as a pre-filter if your solution hasn't cleared enough.
1. Run about 20ml of methanol through your syringe into your syringe filter.
2. When the syringe is empty, back draw on the syringe and that pulls much of the filler off the top of the filter and you will see the methanol turn white.
3. Discard the methanol.
4. Blow some air through the filter by taking off the syringe and filling it with air a couple times to dry out the filter.
5. Let sit 24hrs to let the rest of the methanol evaporate, or you can throw it in a 250F oven.
Then it will be good as new again! You can also make a very good pre-filter which is specifically made for our solutions! Cleaning a spent sterile filter for 'pre-filtering' purposes. The GDX filters have a pre-filter built into them and it is a 10.
By cleaning an old Sterile filter out with methanol you can use it again as a pre-filter if your solution hasn't cleared enough.
1. Run about 20ml of methanol through your syringe into your syringe filter.
2. When the syringe is empty, back draw on the syringe and that pulls much of the filler off the top of the filter and you will see the methanol turn white.
3. Discard the methanol.
4. Blow some air through the filter by taking off the syringe and filling it with air a couple times to dry out the filter.
5. Let sit 24hrs to let the rest of the methanol evaporate, or you can throw it in a 250F oven.
Nov 22, 2012
Detailed Fina Instructions- courtesy of Animal himself!
Read the directions first, then the VARIATIONS and FAQ section!
And please remember that these kits are for developing the ability of the user to create a sterile end solution and to experiment with the solubility of molecules in a vehicle in which ‘the experts' say can't be done. A note on pressure/syringe size to use with the filters.
A 20ml syringe will create 80psi, while a 10ml syringe creates 140psi. With a 10ml syringe the solution will go through more than 2x faster.
Quick Access Links:
GMF Filters Cleaning a spent sterile filter for 'pre-filtering' purposes.
What you should have in your 'Sterile' kit.
What you should have in an 'EZ' kit.
How to keep a bottle sterile.
New 'Easy' kit directions.
'Sterile' kit directions.
Sterile filtering.
Descriptions of Variations...
GMF FILTERS: Resistant to weakening or disruption of the fibrous matrix by inorganic or organic solutions and has a broad chemical compatibility. Made of borosilicate glass microfibers.
Presterilized by gamma irradiation.
--Typical Characteristics
--Filter 25mm GD/X
--Membrane GMF
--Prefilter GMF 150 (10:1mm) and GF/F (0.7mm)
--Autoclavable At 121°C (250°F), 15psi, for 20 min. Max. temp., 131C(267°F)
And please remember that these kits are for developing the ability of the user to create a sterile end solution and to experiment with the solubility of molecules in a vehicle in which ‘the experts' say can't be done. A note on pressure/syringe size to use with the filters.
A 20ml syringe will create 80psi, while a 10ml syringe creates 140psi. With a 10ml syringe the solution will go through more than 2x faster.
Quick Access Links:
GMF Filters Cleaning a spent sterile filter for 'pre-filtering' purposes.
What you should have in your 'Sterile' kit.
What you should have in an 'EZ' kit.
How to keep a bottle sterile.
New 'Easy' kit directions.
'Sterile' kit directions.
Sterile filtering.
Descriptions of Variations...
GMF FILTERS: Resistant to weakening or disruption of the fibrous matrix by inorganic or organic solutions and has a broad chemical compatibility. Made of borosilicate glass microfibers.
Presterilized by gamma irradiation.
--Typical Characteristics
--Filter 25mm GD/X
--Membrane GMF
--Prefilter GMF 150 (10:1mm) and GF/F (0.7mm)
--Autoclavable At 121°C (250°F), 15psi, for 20 min. Max. temp., 131C(267°F)
Nov 21, 2012
SECRETS TO SUCCESSFUL MAIL ORDER PURCHASES
With the ever decreasing availability of non-counterfeit black market steroids athletes are increasingly turning to international mail order and the Internet for steroid purchases.
The success of purchase attempts varies enormously, as does the reliability of the mail order pharmacies. As the laws in this area remain vague, the following general guidelines should be used in mail order transactions in order to insulate the purchaser from potential problems.
Ordering:
1. Never order using your real name.
2. Do not pay by a traceable means -- e.g., personal check or wire-transfer.
3. Keep the order small i.e. there should be no question that the order is for personal use.
4. Never include any personal information (e.g., telephone number) with order
5. Request non-registered delivery only and request a notice to be placed on package "leave at door."
6. Do not order by unencrypted E-mail, order by regular mail.
Receiving:
1. Never sign for or acknowledge ordering a package -- i.e., if a mailperson will not deliver without a receiving signature, write it off as a loss and change your supplier.
2. Check out arriving-orders carefully for dubious looking brands and containers. Use published literature and discussion forums like www.elitefitness.com.
3. Do not order any overseas package shipped via express. The chances of it getting intercepted and checked this way is 90% higher. Always use regular snail mail service. A delayed but delivered parcel is preferable to a fast, intercepted one.
The success of purchase attempts varies enormously, as does the reliability of the mail order pharmacies. As the laws in this area remain vague, the following general guidelines should be used in mail order transactions in order to insulate the purchaser from potential problems.
Ordering:
1. Never order using your real name.
2. Do not pay by a traceable means -- e.g., personal check or wire-transfer.
3. Keep the order small i.e. there should be no question that the order is for personal use.
4. Never include any personal information (e.g., telephone number) with order
5. Request non-registered delivery only and request a notice to be placed on package "leave at door."
6. Do not order by unencrypted E-mail, order by regular mail.
Receiving:
1. Never sign for or acknowledge ordering a package -- i.e., if a mailperson will not deliver without a receiving signature, write it off as a loss and change your supplier.
2. Check out arriving-orders carefully for dubious looking brands and containers. Use published literature and discussion forums like www.elitefitness.com.
3. Do not order any overseas package shipped via express. The chances of it getting intercepted and checked this way is 90% higher. Always use regular snail mail service. A delayed but delivered parcel is preferable to a fast, intercepted one.
Nov 20, 2012
AS YOU GET STRONGER DECREASE THE FREQUENCY OF WORKOUTS AND/OR AMOUNT OF SETS
Exercise physiologists have found that your strength increases disproportionately to your recovery ability. Thus the stronger you get the LESS high intensity exercise you can tolerate. Some authorities, such as Dr. Ellington Darden, mention a "300/50%" ratio of strength to recovery ability potential.
Thus in theory, the average trainee has the potential to increase his untrained strength by a factor of 4, but his recovery ability will only increase by a factor of 1.5.
Thus in theory, the average trainee has the potential to increase his untrained strength by a factor of 4, but his recovery ability will only increase by a factor of 1.5.
Nov 19, 2012
GET AMPLE REST AFTER EACH TRAINING SESSION
Believe it or not, your muscles DON'T get stronger while you work out.
Your muscles get stronger while you RECOVER from your workout.
After high intensity training your muscle tissue is broken down (although that's a very bas
Nov 16, 2012
DO NOT SPLIT YOUR ROUTINE - DO NOT WORK YOUR BODY ON SUCCESSIVE DAYS
Many bodybuilders practice a split routine. The reasoning is that training their upper body on one day and lower body on the next day allows them additional time to work each muscle group "harder". HIT advocates fervently believe that this is NOT the case.First, split routines lead you to believe that *more* exercise is better exercise.
Remember HARDER exercise is better. And if you train harder you MUST train briefer, not longer. You cannot train hard for a long period of time. Thus, out of physiologic necessity, people who use a split routine have to reduce the intensity of their exercise which leads to less growth stimulation.
Remember HARDER exercise is better. And if you train harder you MUST train briefer, not longer. You cannot train hard for a long period of time. Thus, out of physiologic necessity, people who use a split routine have to reduce the intensity of their exercise which leads to less growth stimulation.
Nov 15, 2012
EXERCISE THE MAJOR MUSCLE GROUPS FIRST.
The emphasis of your exercises should be your major muscle groups (i.e. your hips, legs and upper torso). You should select any exercises that you prefer in order to train those body parts. It is recommended that lower body work be done first, as it is more taxing.
This is not always the case, as a technique for bringing up a lagging body part is to work it first in your routine, but it is a general outline.
This is not always the case, as a technique for bringing up a lagging body part is to work it first in your routine, but it is a general outline.
Nov 14, 2012
MOVE QUICKLY BETWEEN SETS
The transition time between each set varies with your level of conditioning. You should proceed from one exercise to the next as soon as you catch your breath or feel that you can produce a maximal level of effort.
After an initial period of adjustment, you should be able to recover adequately within 1 to 3 minutes. Training with a minimal amount of recovery time between exercises will elicit a metabolic conditioning effect that cannot be approached by traditional multiple set programs.
After an initial period of adjustment, you should be able to recover adequately within 1 to 3 minutes. Training with a minimal amount of recovery time between exercises will elicit a metabolic conditioning effect that cannot be approached by traditional multiple set programs.
Nov 13, 2012
TRAIN FOR NO MORE THAN ONE HOUR PER WORKOUT
If you are training with a high level of intensity, more than one hour is counterproductive as it increases the probability of overtraining due to a catabolic hormone called cortisol.
Overtraining, next to injury, is your worst enemy. Avoid it like the plague. In addition, the faster you can complete your workout, given the same amount of sets performed, the BETTER CONDITIONING obtained.
Overtraining, next to injury, is your worst enemy. Avoid it like the plague. In addition, the faster you can complete your workout, given the same amount of sets performed, the BETTER CONDITIONING obtained.
Nov 12, 2012
REACH CONCENTRIC MUSCULAR FAILURE WITHIN A PRESCRIBED NUMBER OF REPETITIONS
As stated above, research shows that our level of intensity is the most important factor in determining your results from strength training - the HARDER you train, the BETTER your response. As muscle hypertrophy is an adaptive response by the body to stress, you should always strive to go as far as you can go on that "impossible" rep. Every centimeter matters. Your "impossible" rep should last between 10-15 seconds.
One could even call this an "isometric rep". If concentric muscular failure occurs before you reach the lower level of the repetition range, the weight is too heavy and should be reduced for your next workout. If the upper level of the repetition range is exceeded before you experience muscular exhaustion, the weight is too light and should be increased for your next workout by five percent or less.The GENERAL recommendation is 8-12 repetitions But this can vary from individual to individual, and from body part to body part. In many cases people have been known to benefit from higher reps for their lower body (12-15), while lower reps for the upper body (6-8).
The most important thing to remember here is that it the *number* of repetitions isn't the key factor - TIME is. One can perform a set of 10 reps in as low as 10-15 seconds, or a set of only 1 rep in 60 seconds. So how many seconds per repetition? The general guideline is a 6 second repetition consisting of a 2 second lifting (concentric) phase, followed by a 4 second lowering (eccentric) phase. The emphasis is placed on the lowering, or NEGATIVE, as research has shown this to be the most productive part of the rep.The lowering of the weight should also be emphasized because it makes the exercise more efficient: the same muscles that are used to raise the weight concentrically are also used to lower it eccentrically. The only difference is that when you raise a weight, your muscles are shortening against tension and when you lower a weight, your muscles are lengthening against tension. So, by emphasizing the lowering of the weight, each repetition becomes more efficient and each set becomes more productive. Because a muscle under tension lengthens as you lower it, lowering the weight in a controlled manner also ensures that the exercised muscle is being stretched properly and safely. Thus in a 8-12 rep scheme with the above guidelines, each set should take you between 48-72 seconds until you reach concentric muscular failure.
One could even call this an "isometric rep". If concentric muscular failure occurs before you reach the lower level of the repetition range, the weight is too heavy and should be reduced for your next workout. If the upper level of the repetition range is exceeded before you experience muscular exhaustion, the weight is too light and should be increased for your next workout by five percent or less.The GENERAL recommendation is 8-12 repetitions But this can vary from individual to individual, and from body part to body part. In many cases people have been known to benefit from higher reps for their lower body (12-15), while lower reps for the upper body (6-8).
The most important thing to remember here is that it the *number* of repetitions isn't the key factor - TIME is. One can perform a set of 10 reps in as low as 10-15 seconds, or a set of only 1 rep in 60 seconds. So how many seconds per repetition? The general guideline is a 6 second repetition consisting of a 2 second lifting (concentric) phase, followed by a 4 second lowering (eccentric) phase. The emphasis is placed on the lowering, or NEGATIVE, as research has shown this to be the most productive part of the rep.The lowering of the weight should also be emphasized because it makes the exercise more efficient: the same muscles that are used to raise the weight concentrically are also used to lower it eccentrically. The only difference is that when you raise a weight, your muscles are shortening against tension and when you lower a weight, your muscles are lengthening against tension. So, by emphasizing the lowering of the weight, each repetition becomes more efficient and each set becomes more productive. Because a muscle under tension lengthens as you lower it, lowering the weight in a controlled manner also ensures that the exercised muscle is being stretched properly and safely. Thus in a 8-12 rep scheme with the above guidelines, each set should take you between 48-72 seconds until you reach concentric muscular failure.
Nov 9, 2012
PERFORM 1 TO 3 SETS OF EACH EXERCISE
In order for a muscle to increase in size/strength it must be fatigued or OVERLOADED in order for an adaptive response to occur. It really doesn't matter whether you fatigue your muscles in one set or several sets - as long as your muscles experience a certain level of exhaustion.
When performing multiple sets, the cumulative effect of each successive set makes deeper inroads into your muscle thereby creating muscular fatigue; when performing a single set to failure, the cumulative effect of each successive repetition makes deeper inroads into your muscle thereby creating muscular fatigue.
Numerous research studies have shown that there are NO significant differences when performing either one, two or three sets of an exercise, provided, of course, that one is done with an appropriate level of intensity (i.e. to the point of concentric muscular failure).
When performing multiple sets, the cumulative effect of each successive set makes deeper inroads into your muscle thereby creating muscular fatigue; when performing a single set to failure, the cumulative effect of each successive repetition makes deeper inroads into your muscle thereby creating muscular fatigue.
Numerous research studies have shown that there are NO significant differences when performing either one, two or three sets of an exercise, provided, of course, that one is done with an appropriate level of intensity (i.e. to the point of concentric muscular failure).
Nov 8, 2012
FOLLOW THE "DOUBLE PROGRESSION" TECHNIQUE IN REGARDS TO REPETITIONS AND WEIGHT.
For a muscle to increase in size and strength it must be forced to do PROGRESSIVELY HARDER WORK. Your muscles must be overloaded with a workload that is increased steadily and systematically throughout the course of your program.
This is often referred to as PROGRESSIVE OVERLOAD.Therefore every time you work out you should attempt to increase either the weight you use or the repetitions you perform relative to your previous workout. This can be viewed as a "double progressive" technique (resistance and repetitions).
Challenging your muscles in this manner will force them to adapt to the imposed demands (or stress).
This is often referred to as PROGRESSIVE OVERLOAD.Therefore every time you work out you should attempt to increase either the weight you use or the repetitions you perform relative to your previous workout. This can be viewed as a "double progressive" technique (resistance and repetitions).
Challenging your muscles in this manner will force them to adapt to the imposed demands (or stress).
Nov 7, 2012
General guidlenes of HIT
HIT can be summed up in the following GENERAL guidelines. These guidelines - or ones very similar - have formed the basis of strength training programs for years:
1. TRAIN WITH A HIGH LEVEL OF INTENSITY. Intensity is defined as "a percentage of momentary ability". In other words, intensity relates to the degree of "inroad" or muscular fatigue, made into muscle at any given instant. Research, going back almost 100 years now to studies done by German scientists, has conclusively shown that intensity is the SINGLE MOST IMPORTANT FACTOR in obtaining results from strength training.
It has been shown that the HARDER that you train (intensity), the GREATER the adaptive response. A high level of intensity is characterized by performing an exercise to the point of concentric (positive) MUSCULAR FAILURE, i.e., you've exhausted your muscles to the extent that the weight cannot be moved for any more repetitions.
Failure to reach a desirable level of intensity - or muscular fatigue - will result in little or no gains in functional strength or muscular size as low intensity workouts do very little or nothing in the way of stimulating muscle size/strength. Evidence for this "threshold" is suggested in the literature by the OVERLOAD PRINCIPLE.
Essentially this principle states that in order to increase muscular size and strength, a muscle must be stressed - or "overloaded" with a workload that is beyond its present capacity. Your intensity of effort must be great enough to exceed this threshold level so that a sufficient amount of muscular fatigue is produced.
1. TRAIN WITH A HIGH LEVEL OF INTENSITY. Intensity is defined as "a percentage of momentary ability". In other words, intensity relates to the degree of "inroad" or muscular fatigue, made into muscle at any given instant. Research, going back almost 100 years now to studies done by German scientists, has conclusively shown that intensity is the SINGLE MOST IMPORTANT FACTOR in obtaining results from strength training.
It has been shown that the HARDER that you train (intensity), the GREATER the adaptive response. A high level of intensity is characterized by performing an exercise to the point of concentric (positive) MUSCULAR FAILURE, i.e., you've exhausted your muscles to the extent that the weight cannot be moved for any more repetitions.
Failure to reach a desirable level of intensity - or muscular fatigue - will result in little or no gains in functional strength or muscular size as low intensity workouts do very little or nothing in the way of stimulating muscle size/strength. Evidence for this "threshold" is suggested in the literature by the OVERLOAD PRINCIPLE.
Essentially this principle states that in order to increase muscular size and strength, a muscle must be stressed - or "overloaded" with a workload that is beyond its present capacity. Your intensity of effort must be great enough to exceed this threshold level so that a sufficient amount of muscular fatigue is produced.
Nov 6, 2012
General Guidelines to HIT BRIEF
The reps should be done in a controlled fashion so tension is placed on the muscles. Some use a 2 second count for the concentric (lifting) phase while others use a 20 second count. The key is performing QUALITY repetitions to a point of volitional fatigue.
One set IS productive, although some high intensity advocates sometimes choose to perform more than one set. Some people may require additional sets. As a general rule, with of course some exceptions, one set performed in a high intensity manner will provide all the stimulation you need.ii)
General Guidelines to HIT BRIEF, HARD work done INFREQUENTLY.
When you're in the gym you want to focus your energies on only performing work that is productive, i.e., growth producing. In good form, you push yourself as far as you can go on every set. Now, by training this way you simply CANNOT do the marathon 2-3 hour workouts the "champs" say they do in the muscle mags.
One set IS productive, although some high intensity advocates sometimes choose to perform more than one set. Some people may require additional sets. As a general rule, with of course some exceptions, one set performed in a high intensity manner will provide all the stimulation you need.ii)
General Guidelines to HIT BRIEF, HARD work done INFREQUENTLY.
When you're in the gym you want to focus your energies on only performing work that is productive, i.e., growth producing. In good form, you push yourself as far as you can go on every set. Now, by training this way you simply CANNOT do the marathon 2-3 hour workouts the "champs" say they do in the muscle mags.
Nov 5, 2012
What is "HIT"?
The acronym "HIT" stands for HIGH INTENSITY TRAINING.
HIT simply means organizing your workouts so that they are:
1. HARD - as hard as possible IN GOOD FORM.
2. BRIEF - 1-3 sets of a few basic exercises performed in an hour or less.
3. INFREQUENT - No more than three times per week, often times two, or even one.
4. SAFE - HIT is meant to be extremely productive in terms of size/strength gains AND also has a built-in safety component.
One of the fundamental goals of strength training is to act as INJURY PREVENTATIVE
HIT is a disciplined style of training which is based on the two universally known factors affecting muscular growth - OVERLOAD and PROGRESSION.
HIT simply means organizing your workouts so that they are:
1. HARD - as hard as possible IN GOOD FORM.
2. BRIEF - 1-3 sets of a few basic exercises performed in an hour or less.
3. INFREQUENT - No more than three times per week, often times two, or even one.
4. SAFE - HIT is meant to be extremely productive in terms of size/strength gains AND also has a built-in safety component.
One of the fundamental goals of strength training is to act as INJURY PREVENTATIVE
HIT is a disciplined style of training which is based on the two universally known factors affecting muscular growth - OVERLOAD and PROGRESSION.
Nov 2, 2012
Optimal Training for Muscle Growth
Intensity has been identified as the single most crucial factor to success in your training. Intensity can be defined as the percent of your momentary ability to perform an exercise. Intensity has nothing to do with how much resistance you are using, nor what percent of your 1 repetition maximum is for a chosen exercise. It refers to the DEGREE OF DIFFICULTY that you experience during the exercise.
The specific intensity required to produce optimal gains in strength is unknown at this point. However, if you are a healthy person and perform an exercise to the point of MOMENTARY MUSCULAR FAILURE (100% intensity), you can be assured that you have attained a level of intensity that will stimulate growth and strength (34& 35).
The specific intensity required to produce optimal gains in strength is unknown at this point. However, if you are a healthy person and perform an exercise to the point of MOMENTARY MUSCULAR FAILURE (100% intensity), you can be assured that you have attained a level of intensity that will stimulate growth and strength (34& 35).
Nov 1, 2012
High Intensity Interval Training or HIIT:
The basis premise is that the long and slow school of aerobics for fat-burning is now outdated. Shawn Phillips of Muscle Media 2000 claims the way to more fat-burning success is interval training done on a track, a bike, or stairs. It all starts with a basic four minute program that consists of 60 seconds at about 50% max. effort, then 30 seconds of max. or near max., 60 seconds at 50%, 30 seconds all out, then the 60 second phase again. Every 3rd workout you are to add one 30 second ‘sprint’ phase and one 30 second ‘cool down’ phase.
To get cut there is nothing else like a good diet. High reps and less weight is a myth as is spot reducing. Aerobics are good, however, too much will burn muscle. A good diet and moderate/light aerobics will work to get your body fat to less than 10%.
To get cut there is nothing else like a good diet. High reps and less weight is a myth as is spot reducing. Aerobics are good, however, too much will burn muscle. A good diet and moderate/light aerobics will work to get your body fat to less than 10%.
Oct 31, 2012
3 Creatine Monohydrate
Creatine Monohydrate is obtained from
food and is also formed in the liver from the amino acids arginine,
glycine and methionine.
Creatine is then taken up by skeletal muscle where it forms phosphocreatine, the high energy phosphate compound. Phosphocreatine serves as a backup source of energy for ATP, the immediate source of energy for muscular contraction.
The amount of phosphocreatine in skeletal muscle partially determines the length of time that maximum muscle work can be done. Once the phosphocreatine is gone, ATP must be regenerated through the metabolism of substrates such as glycogen, glucose, fatty acids, ketones, and amino acids. Recent research has shown that oral creatine supplements not only increase creatine content in the muscle (the increase is greatest in exercised muscles), but delays fatigue, improves recovery (by increasing the rate of phosphocreatine resynthesis in muscle), and increases muscle torque during repeated bouts of maximal voluntary exercise.
Other studies have shown that oral creatine supplements increases both power output and the total amount of short term work. Creatine may also independently result in increased body mass, although much of this increase seen in the first few weeks may be due to increased water retention.
Creatine is then taken up by skeletal muscle where it forms phosphocreatine, the high energy phosphate compound. Phosphocreatine serves as a backup source of energy for ATP, the immediate source of energy for muscular contraction.
The amount of phosphocreatine in skeletal muscle partially determines the length of time that maximum muscle work can be done. Once the phosphocreatine is gone, ATP must be regenerated through the metabolism of substrates such as glycogen, glucose, fatty acids, ketones, and amino acids. Recent research has shown that oral creatine supplements not only increase creatine content in the muscle (the increase is greatest in exercised muscles), but delays fatigue, improves recovery (by increasing the rate of phosphocreatine resynthesis in muscle), and increases muscle torque during repeated bouts of maximal voluntary exercise.
Other studies have shown that oral creatine supplements increases both power output and the total amount of short term work. Creatine may also independently result in increased body mass, although much of this increase seen in the first few weeks may be due to increased water retention.
Oct 30, 2012
2. The caffeine, ephedrine, aspirin stack
This can have a positive
effect on workload capacity and anabolic drive as a thermogenic cocktail. It can promote fat burning while decreasing possible muscle
breakdown. I have used it quite extensively and know for an
absolute fact that the "stack" works far better on the anabolic diet
than on a regular carb-based diet.
First we know from the reference above, that carbs can negate the effect of caffeine, but on the anabolic diet we have an inherent need for free fatty acids for energy, and caffeine will increase these levels in the blood and thus will improve both workload capacity, fat burning capabilities, and spare muscle, but only on the anabolic diet will the effects of the caffeine in the stack be realized to its full potential.
This is not to say that if you are on a carb-based diet and use the stack that it won't work, because it will. What I am saying is that to get the most bang for your buck you have got to be on the anabolic diet -- period. As far as ephedrine is concerned, it is a drug. And what comes with all drugs is a note of caution. If you use the stack, make sure that you use it correctly, don't remain on it for extended periods of time, and make sure that you "can" take it. What I mean is this.
If you have a heart condition, high blood pressure, etc. this is not going to be something to play around with so don't! On the other hand, it works VERY WELL, and if you can take it, and want an overall more intense workout with energy to spare + increased fat burning capabilities by all means take it. But do so at your own risk. Ephedrine may be banned from over-the-counter sale by the FDA. If it is, ephedrine can be found in its herbal form under the name ma huang.
First we know from the reference above, that carbs can negate the effect of caffeine, but on the anabolic diet we have an inherent need for free fatty acids for energy, and caffeine will increase these levels in the blood and thus will improve both workload capacity, fat burning capabilities, and spare muscle, but only on the anabolic diet will the effects of the caffeine in the stack be realized to its full potential.
This is not to say that if you are on a carb-based diet and use the stack that it won't work, because it will. What I am saying is that to get the most bang for your buck you have got to be on the anabolic diet -- period. As far as ephedrine is concerned, it is a drug. And what comes with all drugs is a note of caution. If you use the stack, make sure that you use it correctly, don't remain on it for extended periods of time, and make sure that you "can" take it. What I mean is this.
If you have a heart condition, high blood pressure, etc. this is not going to be something to play around with so don't! On the other hand, it works VERY WELL, and if you can take it, and want an overall more intense workout with energy to spare + increased fat burning capabilities by all means take it. But do so at your own risk. Ephedrine may be banned from over-the-counter sale by the FDA. If it is, ephedrine can be found in its herbal form under the name ma huang.
Oct 29, 2012
Supplements to take on the Anabolic Diet
Diet1. Caffeine
Caffeine is found in coffee, tea, chocolate, and cola drinks, which includes both diet cola drinks (unless specified that it is caffeine-free) and regular cola drinks. It is also present in related plant products like the cola (kola nut, and guarana.
Concentrated dosages are available in liquid, tablet, and suppository form and in certain medications/herbal preparations. A number of studies have shown that caffeine may favorably affect long-term endurance performance but research results concerning high intensity, short-term exercise have been a bit mixed. Still, it seems very likely from an analysis of the biochemical effects of caffeine that is has a beneficial effect on short-term fatigue and muscle fiber in high intensity, short-term exercise like weightlifting.
Caffeine is also of great use for people on the anabolic diet. It has lipolytic, fat-burning properties that result in an increase in free fatty acid concentration in blood BUT ONLY ON THE HIGH FAT DIET. A high carbohydrate diet negates the fat-burning effects of caffeine.
I would recommend a good, strong cup of coffee 20 minutes or so before training as a practical, natural way to make full use of its benefits.
Caffeine is found in coffee, tea, chocolate, and cola drinks, which includes both diet cola drinks (unless specified that it is caffeine-free) and regular cola drinks. It is also present in related plant products like the cola (kola nut, and guarana.
Concentrated dosages are available in liquid, tablet, and suppository form and in certain medications/herbal preparations. A number of studies have shown that caffeine may favorably affect long-term endurance performance but research results concerning high intensity, short-term exercise have been a bit mixed. Still, it seems very likely from an analysis of the biochemical effects of caffeine that is has a beneficial effect on short-term fatigue and muscle fiber in high intensity, short-term exercise like weightlifting.
Caffeine is also of great use for people on the anabolic diet. It has lipolytic, fat-burning properties that result in an increase in free fatty acid concentration in blood BUT ONLY ON THE HIGH FAT DIET. A high carbohydrate diet negates the fat-burning effects of caffeine.
I would recommend a good, strong cup of coffee 20 minutes or so before training as a practical, natural way to make full use of its benefits.
Oct 26, 2012
supplements the anabolic dieter should stay away from
1. Carb drinks, weight gainers with carbs, in fact anything with carbs in it that can be considered a supplement.
2. MCT oil. There has been quite a bit of debate as to whether an anabolic dieter can use this supplement. The answer is real simple, and although it has its place in a carb-based diet, it has ABSOLUTELY no place in a high fat diet. While having a protein-sparing effect on a diet high in carbohydrates, MCT's can play real havoc with the body on the high fat diet. Instead of using up the long chain fatty acids that make up most bodyfat, the body opts to use the MCT's. This results in a bypassing of the metabolic processes that the high fat diet sets up to burn its own fat. The decrease in fat to lean mass the diet seeks to deliver is thus lost. It should also be pointed out that the long chain fatty triglycerides used in the anabolic diet, have many advantages over MCT's. They have an EVEN GREATER protein-sparing effect than the MCT's used for energy. And, along with decreasing the production of bodyfat (which the MCT's also do) they increase the amount of existing body fat broken down and serve to greatly decrease body fat levels.
3. Vanadyl Sulphate. Vanadate (a salt of vanadic acid which is derived from vanadium) is an essential trace element in most body tissues of mammals but has an unknown function. However, both the vanadate and vanadyl forms of vanadium have been shown to stimulate possible insulin-like effects. Its effects have been reported to diminish the diabetic effect by either substituting for and replacing insulin or possibly enhancing the effects of the existing insulin in the body on diabetic rats. Oral vanadate, however, seems to have little effect on plasma glucose levels in non-diabetic rats. Another study done on rats found that despite the improvement of the rat's diabetic state, vanadate-treated rats did not gain more weight than the untreated rats, and in fact, in some studies, caused a DECREASE in bodyweight in control and diabetic rats due to decreased food intake.
In real life, I have found that vanadyl sulfate seems to increase the "pump" from workouts and by some mechanism allows the pump to remain for some time after a workout. I also have noticed that it seems to increase "hardness" and in me, vascularity.
The problem for anabolic dieters stems from the fact that it either works with insulin, or by itself acting like insulin. As you know, insulin on the 5 high fat days of the diet is chronically low, and glycogen levels are chronically elevated for very good reason. By taking the vanadyl sulfate during this time, I can assure you that it won't work for 2 reasons. Low insulin levels, and little or no carbohydrates in the diet to stimulate the insulin or the vanadyl sulfate.
Therefore stay away from it on the high fat days. On the other hand, if you want to take it on your 2 carb-loading days, that is fine, and the vanadyl will work for you properly. But I still can't recommend it either way, from evidence of toxicity to the liver, and because further research is needed to substantiate any of the many claims made by the manufacturers.
2. MCT oil. There has been quite a bit of debate as to whether an anabolic dieter can use this supplement. The answer is real simple, and although it has its place in a carb-based diet, it has ABSOLUTELY no place in a high fat diet. While having a protein-sparing effect on a diet high in carbohydrates, MCT's can play real havoc with the body on the high fat diet. Instead of using up the long chain fatty acids that make up most bodyfat, the body opts to use the MCT's. This results in a bypassing of the metabolic processes that the high fat diet sets up to burn its own fat. The decrease in fat to lean mass the diet seeks to deliver is thus lost. It should also be pointed out that the long chain fatty triglycerides used in the anabolic diet, have many advantages over MCT's. They have an EVEN GREATER protein-sparing effect than the MCT's used for energy. And, along with decreasing the production of bodyfat (which the MCT's also do) they increase the amount of existing body fat broken down and serve to greatly decrease body fat levels.
3. Vanadyl Sulphate. Vanadate (a salt of vanadic acid which is derived from vanadium) is an essential trace element in most body tissues of mammals but has an unknown function. However, both the vanadate and vanadyl forms of vanadium have been shown to stimulate possible insulin-like effects. Its effects have been reported to diminish the diabetic effect by either substituting for and replacing insulin or possibly enhancing the effects of the existing insulin in the body on diabetic rats. Oral vanadate, however, seems to have little effect on plasma glucose levels in non-diabetic rats. Another study done on rats found that despite the improvement of the rat's diabetic state, vanadate-treated rats did not gain more weight than the untreated rats, and in fact, in some studies, caused a DECREASE in bodyweight in control and diabetic rats due to decreased food intake.
In real life, I have found that vanadyl sulfate seems to increase the "pump" from workouts and by some mechanism allows the pump to remain for some time after a workout. I also have noticed that it seems to increase "hardness" and in me, vascularity.
The problem for anabolic dieters stems from the fact that it either works with insulin, or by itself acting like insulin. As you know, insulin on the 5 high fat days of the diet is chronically low, and glycogen levels are chronically elevated for very good reason. By taking the vanadyl sulfate during this time, I can assure you that it won't work for 2 reasons. Low insulin levels, and little or no carbohydrates in the diet to stimulate the insulin or the vanadyl sulfate.
Therefore stay away from it on the high fat days. On the other hand, if you want to take it on your 2 carb-loading days, that is fine, and the vanadyl will work for you properly. But I still can't recommend it either way, from evidence of toxicity to the liver, and because further research is needed to substantiate any of the many claims made by the manufacturers.
Oct 25, 2012
Low carb foods
Try to get as much natural fiber as possible from salad or vegetables, while staying within the 30g carb target.
The usual suspects:Beef, Chicken etc. Fish Cheese Butter Any kind of oil Veggies:Almonds (1oz = 5..6g), Asparagus, Avocado (1/2 = 6g), Broccoli, Cauliflower, Eggplant, Green beans, Lettuce, Mushrooms, Olives, Peanuts (1oz = 6g), Red / Green peppers, Spinach, Sprouts, Tofu, soy milk, Zucchini
Condiments:
Caesar salad dressing,
Oil and vinegar salad dressing,
Mustard (e.g. Dijon),
Pickles,
Sour cream For the sweet tooth: Dole or Welsh no sugar added fruit pops (6g each)Sugar free Jell-O + whipped cream (within reason)
Caffeine can help burn fat (but only on a low carb / high fat diet). Ephedrine is questionable.
Oct 24, 2012
What about Cholesterol ?
If you keep your fat intake somewhat balanced, i.e. not exclusively saturated fats, you should have no problem. For example, eggs tend to increase your HDL level (good Cholesterol). Your actual mileage may vary - test your Cholesterol level before you start.
Getting started / tips
- Eat 5 to 6 meals daily.¥ Eat something when you are hungry - don't wait.
- Keep sodium intake reasonable, some meat products can be pretty high.
- Drink enough water !¥ This diet doesn't work if your fat intake goes too low (below about 40%).
- Start at around 3000 calories per day (or 18*bw), then adjust up or down depending on your results and goals.
- You may need to use a fiber supplement (watch out for hidden carbs).
- First week can be rough - stick with it.
- Regularly check bodyfat percentage (for example using calipers).
- During the weekend, be careful with foods with high glycemic index - they can wreak havoc on your insulin level, and switch you into fat storage mode more quickly.
Getting started / tips
- Eat 5 to 6 meals daily.¥ Eat something when you are hungry - don't wait.
- Keep sodium intake reasonable, some meat products can be pretty high.
- Drink enough water !¥ This diet doesn't work if your fat intake goes too low (below about 40%).
- Start at around 3000 calories per day (or 18*bw), then adjust up or down depending on your results and goals.
- You may need to use a fiber supplement (watch out for hidden carbs).
- First week can be rough - stick with it.
- Regularly check bodyfat percentage (for example using calipers).
- During the weekend, be careful with foods with high glycemic index - they can wreak havoc on your insulin level, and switch you into fat storage mode more quickly.
Oct 22, 2012
What are the benefits ?
- Increased lean body mass without the use of illegal substances.
- Maximize the effects of your own hormones.
- Reduced cortisol levels resulting in reduced catabolism.
- Increased energy level compared to low-fat diets.
- Decrease body fat without increasing lean mass, e.g. lose 90% fat, 10% muscle instead of 60% fat / 40% muscle on most other diets.¥ Burning fat is less efficient -> increased metabolic rate.
- Plentiful supply of protein.
Oct 19, 2012
How the high-fat diet works
During the week (Monday - Friday), you eat (by calories) about 55..60% fat, 30..35% protein, and no more than 30g of carbohydrates. The plentiful supply of fat causes a metabolic shift from primarily burning carbs to primarily burning fats. Insulin levels remains low (which increases GH release). Increased dietary fat is also linked to increased testosterone levels.
Despite popular belief, the human body can run pretty well without carbs (otherwise Eskimos wouldn't be doing too well). During the weekend (Saturday - Sunday, about 24 to 48 hours), you eat a high carb, medium fat (30..40%), low protein (10..15%) diet. This causes an insulin spike. While this can increase fat deposits, it moves more nutrients into your muscles, and has an anabolic effect. The important thing is to switch back to the high fat / low carb mode before you put on too much fat.
Oct 18, 2012
Problems with low-fat diets
Low fat sends the body into starvation mode, it tries to hold on to fat, burns muscle instead. When carbohydrate stores are exhausted, it will burn protein first before switching to fat.
Carbohydrates can increase serotonin levels and cause sleepiness. Insulin swings can provoke mood swings. High insulin levels increase fat storage which can cause bloating, and water retention. Often, protein supplements are needed for the body-builder.
Low-fat foods are often much more expensive than the conventional version, and contain more "chemistry" i.e. are highly processed.
Carbohydrates can increase serotonin levels and cause sleepiness. Insulin swings can provoke mood swings. High insulin levels increase fat storage which can cause bloating, and water retention. Often, protein supplements are needed for the body-builder.
Low-fat foods are often much more expensive than the conventional version, and contain more "chemistry" i.e. are highly processed.
Oct 17, 2012
A summary of the High-Fat (or Anabolic) Diet
The following is a summary of "The Anabolic Diet" by Dr. Mauro Di Pasquale, together with some additional info on low carb foods, as the list in the book is small.Before you start on this diet. Get a complete physical, including blood work.
Among other things, this will give you a baseline Cholesterol level. This diet is not recommended for children or pregnant women. This diet is controversial, use at your own risk.
Among other things, this will give you a baseline Cholesterol level. This diet is not recommended for children or pregnant women. This diet is controversial, use at your own risk.
Oct 16, 2012
WHAT TO USE FOR INJECTIONS
It is important to choose the proper syringe for the administration of injectable anabolic steroids. The principle components of a syringe include a cylindrical barrel to one end of which a hollow needle is attached, and a close fitting plunger.
The most acceptable syringe for injecting anabolic steroids is a 22 gauge 1 1/2” or 23 gauge 1” apparatus with a 3 cc case. This length allows for penetration to reach deep inside the muscle tissue. Shorter needles, 5/8” or 1/2” are usually not sufficient for intramuscular injections and occasionally leave a portion of the Injection in a subcutaneous area which will cause a swell between the skin and muscle as well as impaired absorption.
The gauge size of a syringe represents the needle\rquote s diameter. The lower the gauge number, the wider it is. A 27 gauge needle is very thin. An 18 gauge is quite wide; it is often referred to as a cannon.
The 22 and 23 gauge needles are not so large that they are difficult to insert, yet are large enough for solutions to easily be propelled through them. The use of insulin needles is not acceptable; they are simply too small. Usually, insulin pins are 25 to 27 gauge and only a 1/2” long with a 1 cc case.
The most acceptable syringe for injecting anabolic steroids is a 22 gauge 1 1/2” or 23 gauge 1” apparatus with a 3 cc case. This length allows for penetration to reach deep inside the muscle tissue. Shorter needles, 5/8” or 1/2” are usually not sufficient for intramuscular injections and occasionally leave a portion of the Injection in a subcutaneous area which will cause a swell between the skin and muscle as well as impaired absorption.
The gauge size of a syringe represents the needle\rquote s diameter. The lower the gauge number, the wider it is. A 27 gauge needle is very thin. An 18 gauge is quite wide; it is often referred to as a cannon.
The 22 and 23 gauge needles are not so large that they are difficult to insert, yet are large enough for solutions to easily be propelled through them. The use of insulin needles is not acceptable; they are simply too small. Usually, insulin pins are 25 to 27 gauge and only a 1/2” long with a 1 cc case.
Oct 15, 2012
WHERE TO INJECT
All oil based and water based anabolic steroids should be taken intramuscularly. This means the shot must penetrate the skin and subcutaneous tissue to enter the muscle itself. Intramuscular injections are used when prompt absorption is desired, when larger doses are needed than can be given cutaneously or when a drug is too irritating to be given subcutaneously.
The common sites for intramuscular injections include the buttock, lateral side of the thigh, and the deltoid region of the arm. Muscles in these areas, especially the gluteal muscles in the buttock, are fairly thick. Because of the large number of muscle fibres and extensive fascia, (fascia is a type of connective tissue that surrounds and separates muscles) the drug has a large surface area for absorption. Absorption is further promoted by the extensive blood supply to muscles. Ideally, intramuscular injections should be given deep within the muscle and away from major nerves and blood vessels. The best site for steroid injections is in the gluteus mediums muscle which is located in the upper outer quadrant of the buttock. The iliac crest serves as a landmark for this quadrant. The spot for an injection in an adult is usually to 7 1/2 centimetres (2 to 3 inches) below the iliac crest. The iliac crest is the top of the pelvic girdle on the posterior (back) side. You can find the iliac crest by feeling the uppermost bony area above each gluteal muscle. The upper outer quadrant is chosen because the muscle in this area is quite thick and has few nerves. The probability of injecting the drug into a blood vessel is remote in this area. Injecting here reduces the chance of injury to the sciatic nerve which runs through the lower and middle area of the buttock. It controls the posterior of each thigh and the entire leg from the knee down. If an injection is too close to this nerve or actually hits it, extreme pain and temporary paralysis can be felt in these areas. This is especially undesirable and warrants staying as far away from this area as possible.
If the gluteal region cannot be injected for some reason, the second choice would be the lateral portion of the thigh. Usually, intramuscular injections in the thigh are only indicated for infants and children. The vast us laterals muscle is the only area of the thigh that should be injected intramuscularly. This site is determined by using the knee and the greater trochanter of the femur as landmarks. The greater trochanter is the bony area that you can feel where the femur joins the pelvic girdle. The mid portion of the muscle is located by measuring the hand breadth above the knee and the hand breadth below the greater trochanter.
Injecting into the front of the thigh or inside of the thigh is extremely unwise. These areas contain nerves as well as a number of blood vessels.
The common sites for intramuscular injections include the buttock, lateral side of the thigh, and the deltoid region of the arm. Muscles in these areas, especially the gluteal muscles in the buttock, are fairly thick. Because of the large number of muscle fibres and extensive fascia, (fascia is a type of connective tissue that surrounds and separates muscles) the drug has a large surface area for absorption. Absorption is further promoted by the extensive blood supply to muscles. Ideally, intramuscular injections should be given deep within the muscle and away from major nerves and blood vessels. The best site for steroid injections is in the gluteus mediums muscle which is located in the upper outer quadrant of the buttock. The iliac crest serves as a landmark for this quadrant. The spot for an injection in an adult is usually to 7 1/2 centimetres (2 to 3 inches) below the iliac crest. The iliac crest is the top of the pelvic girdle on the posterior (back) side. You can find the iliac crest by feeling the uppermost bony area above each gluteal muscle. The upper outer quadrant is chosen because the muscle in this area is quite thick and has few nerves. The probability of injecting the drug into a blood vessel is remote in this area. Injecting here reduces the chance of injury to the sciatic nerve which runs through the lower and middle area of the buttock. It controls the posterior of each thigh and the entire leg from the knee down. If an injection is too close to this nerve or actually hits it, extreme pain and temporary paralysis can be felt in these areas. This is especially undesirable and warrants staying as far away from this area as possible.
If the gluteal region cannot be injected for some reason, the second choice would be the lateral portion of the thigh. Usually, intramuscular injections in the thigh are only indicated for infants and children. The vast us laterals muscle is the only area of the thigh that should be injected intramuscularly. This site is determined by using the knee and the greater trochanter of the femur as landmarks. The greater trochanter is the bony area that you can feel where the femur joins the pelvic girdle. The mid portion of the muscle is located by measuring the hand breadth above the knee and the hand breadth below the greater trochanter.
Injecting into the front of the thigh or inside of the thigh is extremely unwise. These areas contain nerves as well as a number of blood vessels.
Oct 12, 2012
Oct 11, 2012
Strong legs in bicycle advertising
Strong legs at advertising of bicycle - strong legs mix shape gym
Oct 10, 2012
Figure Results
2. Nicole Wilkins
3. Candice Keene
4. Heather Dees
5. Mallory Haldeman
6. Teresa Anthony
Oct 9, 2012
212 Division Results
2. David Henry
3. Eduardo Correa da Silva
4. Jose Raymond
5. Al Auguste
6. Tricky Johnson
Oct 8, 2012
2012 Mr. Olympia Results
2. Kai Greene
3. Shawn Rhoden
4. Dexter Jackson
5. Branch Warren
6. Dennis Wolf
7. Toney Freeman
8. Evan Centopani
9. Johnnie Jackson
10. Lionel Beyeke
Oct 5, 2012
Questions of the training world
My views challenge the mainstream of the training world.
In my defense, consider these questions:
1. Is it wrong to want to stop people from committing training “suicide”?
2. Is it wrong to want to prevent people from wasting years of their lives training incorrectly? 16 Why Conventional Bodybuilding Methods Suck...
3. Is it wrong to want to spare people from suffering injuries from using high-risk exercises and specific techniques?
4. Is it wrong to teach people that they don’t have to spend a great deal of time in the gym in order to realize their strength and physique potentials?
5. Is it wrong to teach people how to realize their exercise goals while maintaining a balanced life—without sacrificing work, personal and family lives on the alter of excessive time spent in the gym?
6. Is it wrong to want to spare people from wasting money on food supplements that don’t deliver what the ads promise? Is it wrong to let people know that some food supplements simply don’t contain what the labels list? Is it wrong to let people know that lies and massive exaggeration are used to promote food supplements?
7. Is it wrong to expose the drugs, lies and deceit that are rampant in the training world?
8. Is it wrong to promote practical training routines that work without drugs? I’m not anti conventional training methods for the sake of it. I’m just against anything that deceives the masses, or promotes useless, harmful or impractical training methods.
In my defense, consider these questions:
1. Is it wrong to want to stop people from committing training “suicide”?
2. Is it wrong to want to prevent people from wasting years of their lives training incorrectly? 16 Why Conventional Bodybuilding Methods Suck...
3. Is it wrong to want to spare people from suffering injuries from using high-risk exercises and specific techniques?
4. Is it wrong to teach people that they don’t have to spend a great deal of time in the gym in order to realize their strength and physique potentials?
5. Is it wrong to teach people how to realize their exercise goals while maintaining a balanced life—without sacrificing work, personal and family lives on the alter of excessive time spent in the gym?
6. Is it wrong to want to spare people from wasting money on food supplements that don’t deliver what the ads promise? Is it wrong to let people know that some food supplements simply don’t contain what the labels list? Is it wrong to let people know that lies and massive exaggeration are used to promote food supplements?
7. Is it wrong to expose the drugs, lies and deceit that are rampant in the training world?
8. Is it wrong to promote practical training routines that work without drugs? I’m not anti conventional training methods for the sake of it. I’m just against anything that deceives the masses, or promotes useless, harmful or impractical training methods.
Oct 3, 2012
Sep 26, 2012
Intramuscular injection ( part 2 )
This will minimize bleeding, if there is any, and by firmly pressing on the injection site and slightly massaging it, some of the soreness may be eliminated. It is important that the liquid is not injected too quickly as this causes more pain at the site during the injection and in the proceeding days. After this procedure has been completed, return the plastic caps to shield the needles and make sure they are discarded properly. To avoid discomfort and excessive scar tissue at the injection site, it is not wise to inject more than 2 ccs of solution per shot.
It is also not prudent to use the same injection site more than twice a week (once a week is preferred)
Sep 25, 2012
Intramuscular injection (first part)
First off, before handling any needles or vials, the user should take a thorough shower. Next, an alcohol swab should be used to clean the injection site and another alcohol swab should be used to clean the rubber stopper on top of the vial which will be drawn from. Then, take a brand new syringe out of its wrapper, remove its plastic top, draw about 2 ccs of air into it and insert it into the vial. Inject this air into the vial; this creates pressure within the vial and makes it easier to draw out oil based preparations. Then, turn the vial upside-down and slowly draw out the oil until you\rquote ve overdrawn at least 1/4 cc.
For example, if someone was going to take a shot of 1 cc, they should pull out approximately 1 1/4 to 1 1/2 ccs of liquid, then tap the side of the case to help get the air bubbles that were drawn into the syringe to come to the top. At that point, the excess 1/4 to 1/2 cc could be injected back into the vial and the needle removed. Then, hold the syringe needle-side-up and continue to tap it to encourage all the air bubbles to come to the top of the syringe. Now, take another clean syringe, remove it from its sterile package and unscrew the needle from the syringe. Exchange the brand new needle for the one that has just been injected into the stopper. By using two needles for every injection, you can take advantage of using the full sharpness of the pin. The needle does suffer some dulling when it is pushed through the firm rubber stopper on a vial. It is important not to touch this needle before the injection. It should not come into contact with a counter top, your fingers, nor should it be cleaned with alcohol. This needle is sterile and should not be touched.
For example, if someone was going to take a shot of 1 cc, they should pull out approximately 1 1/4 to 1 1/2 ccs of liquid, then tap the side of the case to help get the air bubbles that were drawn into the syringe to come to the top. At that point, the excess 1/4 to 1/2 cc could be injected back into the vial and the needle removed. Then, hold the syringe needle-side-up and continue to tap it to encourage all the air bubbles to come to the top of the syringe. Now, take another clean syringe, remove it from its sterile package and unscrew the needle from the syringe. Exchange the brand new needle for the one that has just been injected into the stopper. By using two needles for every injection, you can take advantage of using the full sharpness of the pin. The needle does suffer some dulling when it is pushed through the firm rubber stopper on a vial. It is important not to touch this needle before the injection. It should not come into contact with a counter top, your fingers, nor should it be cleaned with alcohol. This needle is sterile and should not be touched.
Sep 21, 2012
The Five Most Common Errors Made with Anabolic Steroids and Performance Enhancement Drugs
Of the many mistakes athletes often make with anabolic steroids, W. N. Philips cites the following as the ten most common.
1. EXCESSIVE DOSAGES:
When it comes to steroids, using exceedingly high dosages has become a major problem amongst users. Not only is this dangerous, but steroids in high dosages have been proven to be ineffective. Mega dosages put undue stress on the liver and kidneys that can lead to damage or even disease of those organs. Aromatizing effects, or the conversion of steroids to estrogen, and the suppression of the body's own testosterone production are also greatest when high dosages are used. The body can only use a certain amount of a synthetic steroid. It will not recognize any excessive dosage, and will most often convert it to estrogen. Once a steroid receptor site, i.e., a skeletal muscle or secondary sexual characteristic receptor such as facial hair is "full," any corresponding increase in the dose of the steroid will have no further positive benefit. This amount where the receptor site is fully activated occurs at a surprisingly low dosage. Reports that many successful bodybuilders, strength athletes, and top-models had to take up to 50 tabs of D-Bol a day, and 2000 mg of Testosterone a week to develop their superior physique are blatantly untrue
2. USING INSUFFICIENT DOSAGES:
The converse of the excessive dosage concern is the insufficient dosage problem. If a sufficient dose of a steroid is not used for a precise period of time then the effects of the drug will likely be negligible. Often, this is why many bodybuilders "stack" several different brands of steroids at once. By using multiple brands of steroids at the same time, athletes can use lower dosages of each brand and consequently prevent receptor downgrading and harmful side effects. The other important consideration when using steroids is the "cycle." This is the period of time that the athlete takes a steroid. Most cycles usually last for about eight to twelve weeks and then the athlete begins an "off-cycle" for usually around six months. Cycling in this pattern allows athletes to take relatively high dosages of steroids safely and then end the drug use before any damage to the body is done.
3. THE NEVER ENDING CYCLE:
In many cases, an athlete will simply ignore warnings that steroids should not be utilized for more than 8 to 12 weeks without an off-cycle period. Numerous athletes will use steroids for up to 6 months, a year, or even longer. This practice is dangerous and ineffective as well. The prolonged use of steroids puts stress on the liver and kidneys. This damage often shows no symptoms, until substantial impairment has taken place. Health problems such as cholestatic hepatitis, jaundice, hepatic neoplasms, and kidney failure have arisen in patients who took anabolic and androgenic steroids for prolonged periods of time. Furthermore, steroids often fail to exhibit any anabolic effects after as little as 6 weeks. The positive nitrogen balance that is a primary benefit of using steroids, diminishes after 6 to 8 weeks. The continued use of the steroids is therefore ineffective.
4. CYCLING THE STEROIDS IMPROPERLY:
Steroids are most effective and are safest when used in a proper cycle and stack. Research shows that for the initial positive nitrogen balance that steroids induce to continue, increasing the dosage is necessary. This positive nitrogen balance begins to return to normal after 6 to 8 weeks of a particular steroid's use. These facts indicate that a cycle should involve using steroids on an incline dose pattern and that switching to different steroids should occur at no more than 8 weeks. Research also demonstrates that side effects, strength losses, and weight losses suffered when steroid therapy is abandoned, can be minimized through a proper decline cycle. This involves gradual tapering off the drugs at the end of a cycle in order to permit the body's natural testosterone production to resume. A diamond pattern cycle best fits the facts presented here. Elite Fitness Research maintains a database providing examples of popular, safe and effective steroid stacks and cycles. A lengthy off cycle
should always follow an on cycle. Many steroid users take only a few weeks off the steroids before recommencing the program. Evidence supports a much longer off cycle period that allows the body to return to normal and recover from any stress suffered during the cycle. Steroid receptor sites are much more active when the user has been off the drugs for an extended time period. Most report that the longer they remain off the drugs, the more effective they are when they go back to them.
Sep 20, 2012
The next five most common errors
Ignoring the importance of nutrition can completely impair the positive effects of steroids, and increase the negative side effects. Anabolic steroids are most effective when used with a high calorie, high protein diet. In fact, only one steroid has exhibited any anabolic effects on a limited calorie diet. An optimum diet when on steroids involves consuming 6,000 to 9,000 calories per day. Most people regularly consume 2,500 to 3,000 calories per day. Second only to intense training, a high calorie diet is the most important factor to be in place for significant muscle gains. In other words, a thirty pound gain in lean muscle mass has to come from somewhere. Of those calories, 60% should be complex carbs, 20% complete protein, and 20 % fat. Supplements may be needed to meet this goal. Many athletes do not eat enough food for steroids to work, or if they do intake enough calories, often too much fat is consumed. Anabolic steroid themselves can increase cholesterol levels and blood pressure. This may lead to heart disease. An athlete should always attempt to keep excessive fat out of the diet to offset any additional threat of heart disease that steroids present. Concurrently, make sure protein and overall caloric consumption is high enough to fuel the full effectiveness of the steroids.
6. POOR TRAINING TE CHNIQUE:Weight training must be intense to create a state of catabolism in the body. Steroids are most effective in this situation. An athlete can attain this state with regular, intense workouts. Remember, weight training is the stimulus that allows skeletal muscle cells to use the anabolic steroids. Without this proper catalyst, anabolic steroids will not exert the desired effect. Workouts should be progressive and involve maximum weights. The most important concept to understand, and one of the few on which almost all experts in the bodybuilding community agree, is the idea of training to muscular failure. In other words, if when performing a set, you are able to complete the ten repetitions without aid from a partner, then the set was performed with a weight that was too light. Although the experts often disagree on the most effective work-out duration, with opinions ranging from twenty minutes to three hours, almost all agree that the last two or three reps of each set should not be possible entirely by oneself. This holds true for both steroid users and non-users alike.
7. FAILURE TO OBTAIN REGULAR BLOOD TESTS:
A simple blood profile can be of incredible benefit to steroid user. An initial plasma screen should be performed to establish a reference range, and to determine any existing problems that might preclude the use of steroids. If the initial test shows no contraindications, then another should be done about 6 weeks into the cycle to check for further abnormalities. During the initial weeks of a cycle, many readings often become elevated only to return to normal several weeks later. Blood screening every six weeks should bypass this normal fluctuation and give a more accurate interpretation. If this blood test shows elevated serum levels, it might justify ending the cycle to avoid serious damage. If this test checks out okay, another should be done a month after the cycle to indicate that the body is recovering from the steroid cycle. Finally, another blood test should be done before starting a new cycle. This test should confirm that all levels are back to normal before a new cycle commences. Hemoglobin testing can prevent many asymptotic side effects that do not surface until damage has been done. Unfortunately, only a fraction of steroid users ever gets a blood test.
8. USING THE WRONG STEROIDS:
Many athletes increase the risk of side effects by using the wrong steroids. The use of androgenic steroids is frequently linked to serious side effects. Androgenic steroids exert their effects primarily on the secondary sexual characteristics of the body like the deepening of the voice, development of the sex organs, and male pattern baldness. If one feels he must use these items; they should never be used for more than 4 to 6 weeks at a time. Also, when stacking, it is not wise to use more than one highly androgenic product at a time. Injectable steroids are a better choice in most cases as they not only provide a steady influx of the drug to the blood stream, but they are not subject to first pass, a stage where an oral steroid goes through the liver losing a great deal of its potency, and causing a great deal of stress to the
organ. Most athletes still are not aware that they can achieve great gains on low androgenic and high anabolic or muscle development inducing steroids, while avoiding many hazards. Therefore, it is safe to conclude that a thorough knowledge of which steroids are highly anabolic versus those that are primarily androgenic is of paramount importance. The company Elite Fitness Research maintains a database of the various brands of steroids and how they exert their effects on the body.
9. USING COUNTERFEITS:
This heading speaks for itself. Phony steroids are being used by thousands of unsuspecting athletes. Some of these bad steroids contain impurities that cause infections or even poisoning at the extreme. Other fake steroids, contain only inert ingredients, which will of course result in no muscle gains. Other counterfeits carry the name of one drug, but actually contain another. This can result in the athlete using a drug he or she does not desire to be using. For example, a recent test of a product called Liquid Anavar was found to contain a mixture of testosterones. Many athletes used this drug for contest preparation thinking it would help enhance definition, when in fact the drug was making them retain water and look bloated. This item was also used by several women who were told it was a very low androgenic steroid, when in fact the testosterone which the 'Anavar' contained was exactly what they wanted to avoid. Fake steroids do pose a serious threat to athletes. It is increasingly difficult to spot counterfeits; however, with a good eye and an accurate description of the real version’s packaging it is possible.
10. FAILURE TO OBTAIN ADEQUATE INFORMATION:
This last mistake is almost self explanatory. Information is the key to successful and safe steroid usage. One point bears additional consideration. The information should come from a reliable and knowledgeable source. Many athletes begin a cycle with only the advice of a black-market steroid drug dealer. Another source of very poor information is conventional gym wisdom. Often this information is based solely on anecdote with no regard to psychological fact. Finally, it is important to realize that the knowledge of steroids in the medical community varies widely from doctor to doctor. Some have excellent information and some have either very little knowledge of the subject or significantly outdated views. Make certain to ask anyone who has an opinion on the subject where he or she got the facts and do not be afraid to question those sources.Of the athletes that I have interviewed that tried a cycle of legitimate anabolic steroids, those that did not make good gains in lean body mass most often have not paid special consideration to points 2, 5, and 6. For anabolic steroids to be effective, they must be used in relatively high dosages, on a high calorie diet, and an athlete must train intensely.
Sep 13, 2012
Bodybuilding dimension - the drug problem
Much of the mainstream of the training world, and the bodybuilding dimension in particular, plays down the drug problem, or pretty much pretends it doesn’t exist, and does nothing of substance to help put an end to drug abuse.
That much of the establishment panders to the drug abusers, glorifies many of them, has made a few of them into icons, and presents them as role models, has played a major part in encouraging drug abuse and the accompanying chaos.
The drug problem in the bodybuilding world in particular is bad beyond belief. This has brought great ignominy upon mainstream bodybuilding.
But there’s another side to bodybuilding, and strength training in general. It has nothing to do with the drug abusers or their lackeys, or with bull, lies, fraud, or impractical and useless training routines. After pointing out what’s fundamentally wrong and squalid about the training world, this book will show you the other side of the coin—the clean, honest, truthful, productive, practical, healthy and life-enhancing side.
Anyone, anywhere or anything that promotes training routines that only work well for the genetically gifted and/or drug enhanced, or offers how-to information on drug abuse (or carries ads for books on the same), or promotes absurd expectations and role models, or teaches high-risk or impractical training practices, or is a food supplement catalog in disguise, simply does not have your best interests at heart. If you follow the “instruction” found there you’re going to tread the same path of frustration and even despair that millions already have.
That much of the establishment panders to the drug abusers, glorifies many of them, has made a few of them into icons, and presents them as role models, has played a major part in encouraging drug abuse and the accompanying chaos.
The drug problem in the bodybuilding world in particular is bad beyond belief. This has brought great ignominy upon mainstream bodybuilding.
But there’s another side to bodybuilding, and strength training in general. It has nothing to do with the drug abusers or their lackeys, or with bull, lies, fraud, or impractical and useless training routines. After pointing out what’s fundamentally wrong and squalid about the training world, this book will show you the other side of the coin—the clean, honest, truthful, productive, practical, healthy and life-enhancing side.
Anyone, anywhere or anything that promotes training routines that only work well for the genetically gifted and/or drug enhanced, or offers how-to information on drug abuse (or carries ads for books on the same), or promotes absurd expectations and role models, or teaches high-risk or impractical training practices, or is a food supplement catalog in disguise, simply does not have your best interests at heart. If you follow the “instruction” found there you’re going to tread the same path of frustration and even despair that millions already have.
List of conventional training methods
Consider some of what conventional training methods promote, and see how it’s a travesty of useful instruction:
1. Conventional training methods overtrain everyone other than the genetically gifted and drug abusers, but
overtraining will not help you.
2. Conventional training methods promote some high-risk exercises that injure many people. Getting injured will not help you build the physique you want.
3. Conventional training methods often promote specific dangerous techniques for otherwise good exercises, and those specific techniques injure many people. Again, getting injured will not help build a good physique.
4. Conventional training methods promote a volume and frequency that are impractical for busy working and
family people. But even sacrificing work, family, education and a balanced life won’t make conventional
training methods work for typical people, so there’s no value in extreme measures anyway.
5. Conventional training methods place exaggerated importance on food supplements. Food supplements
can’t make lousy training programs work.
6. Conventional training methods promote exaggerated expectations, and invariably use drug-fed genetic freaks as gurus and role models, neither of which will help you to realize your potential.
7. Conventional training methods complicate training, and confuse people. Complication and confusion can’t help.
8. Conventional training methods are not personalized to meet individual needs, limitations, lifestyles and goals.
This produces overtraining, injuries, frustration and giving up—i.e., failure.
9. Conventional training methods actually encourage drug abuse, because without the drug assistance those
methods just don’t work for most people.
1. Conventional training methods overtrain everyone other than the genetically gifted and drug abusers, but
overtraining will not help you.
2. Conventional training methods promote some high-risk exercises that injure many people. Getting injured will not help you build the physique you want.
3. Conventional training methods often promote specific dangerous techniques for otherwise good exercises, and those specific techniques injure many people. Again, getting injured will not help build a good physique.
4. Conventional training methods promote a volume and frequency that are impractical for busy working and
family people. But even sacrificing work, family, education and a balanced life won’t make conventional
training methods work for typical people, so there’s no value in extreme measures anyway.
5. Conventional training methods place exaggerated importance on food supplements. Food supplements
can’t make lousy training programs work.
6. Conventional training methods promote exaggerated expectations, and invariably use drug-fed genetic freaks as gurus and role models, neither of which will help you to realize your potential.
7. Conventional training methods complicate training, and confuse people. Complication and confusion can’t help.
8. Conventional training methods are not personalized to meet individual needs, limitations, lifestyles and goals.
This produces overtraining, injuries, frustration and giving up—i.e., failure.
9. Conventional training methods actually encourage drug abuse, because without the drug assistance those
methods just don’t work for most people.
What is conventional bodybuilding?
Conventional bodybuilding methods are largely the training practices of elite male and female bodybuilders and strength athletes—practices which are vigorously promoted in most bodybuilding magazines and books, and even on television too. They involve weight training on 4–6 days per week, multiple exercises per muscle group, and usually at least three work sets per exercise (in addition to warmup work).
Conventional bodybuilding methods aren’t just what any specific magazine, book or publisher has to say. It’s a collective thing arising from many authors, publishers, books, magazines, organizations and gyms. It’s the
whole shebang of excessive and impractical routines, and the presentation of the competitive elite as gurus and role models.
Conventional bodybuilding methods aren’t just what any specific magazine, book or publisher has to say. It’s a collective thing arising from many authors, publishers, books, magazines, organizations and gyms. It’s the
whole shebang of excessive and impractical routines, and the presentation of the competitive elite as gurus and role models.
Aug 24, 2012
Bodybuilding And Health
The man - a man. No more, no less. Each person has a different muscle size and quality required percentage of fat and water ... All this is not acceptable for a bodybuilder, speaking at the event.
Bodybuilder in competition - this is not a normal person, and sometimes - not quite human. The volume ratio of muscle violated in favor of a certain ephemeral "harmonious addition of" where the volume of hands almost like the volume down. Relief, which have massive bodybuilders, they just contraindicated. To achieve clean-cut muscle, bodybuilder reduces body fat from 15 to 5.6%! But the fat - it's not the ballast to the body. It is also the substance, which are important for the body's metabolic reactions. And it must be the greater, the greater the mass of people. With a lack of body fat "sound the alarm", metabolism is disturbed and the main task is the restoration of the body fat stores. That is, each received the food has calories work that it did not go into fat.
Another vital ingredient - water. She is also required by the body as a medium for vital processes. And what happened? Water is also being kicked to the full. To the competition out sick people who are experiencing exhaustion and dehydration, but also and demineralization of the body (too salty contraindicated - Salt retains water). On the podium - powerful athletes, backstage - sick people: someone guzzles water, someone to reduces muscle cramps from lack of minerals, some bad (he gets salted water and ammonia).
Other athletes, of course, also "driven weight" before the competition, but they have no purpose to gain weight in the offseason. Also, when have to drive too much (10% of body weight), - sometimes observed such reduction results that they have to move up a category or even abandon performances. And bodybuilders in the order of things to throw up to 30% (!) By weight. And immediately after the event - the same score. It's - a devastating blow to the body. Plus - the use of pharmaceuticals. They, of course, used in all kinds of sports, when it comes to a high level, but it is the result of their use of bodybuilding is so high that even fans who do not participate in competitions, eat everything that we can, forget about the side effects. And they are not harmless. Often the muscles grow to the detriment of the internal organs. If interested - look, that passed through the modern champions.
"Iron Arnie" has built his career on the tremendous hard work and first-generation steroids, so his health is not affected by the consequences of their use.
May 15, 2012
ATP.CYCLE
CP (Creatine Phosphate): Creatine Phosphate is an inorganic phosphate molecule which binds with ADP to form ATP. Steroids potentially increase the availability or production of CP resulting in more available strength and endurance increasing
ATP.CYCLE:
The time one is on steroids. Some simple cycles would function as follows:
Easy Diamond Cycle
Pump up the Dose Cycle
Decrease the Day Cycle
Example using a 10ml bottle (200mg/ml) of Testosterone Cypionate
Example using 10 bottle of 1 ml (200mg/ml) of Nandrolone Decanoate
Example using 8 redi-ject of Sostenon 250
Week 1. 200 mg
Week 1. 200 mg
Day 1 . 250 mg
Week 2. 250 mg
Week 2. 250 mg
Day 14. 250 mg
Week 3. 350 mg
Week 3. 300 mg
Day 24. 250 mg
Week4. 400 mg
Week 4. 350 mg
Day 31. 250 mg
Week 5. 350 mg
Week 5. 400 mg
Day 38. 250 mg
Week 6. 250 mg
Week 6. 500 mg
Day 44. 250 mg
Week 7. 200 mg
Day 49. 250 mg
Day 54. 250 mg
ATP.CYCLE:
The time one is on steroids. Some simple cycles would function as follows:
Easy Diamond Cycle
Pump up the Dose Cycle
Decrease the Day Cycle
Example using a 10ml bottle (200mg/ml) of Testosterone Cypionate
Example using 10 bottle of 1 ml (200mg/ml) of Nandrolone Decanoate
Example using 8 redi-ject of Sostenon 250
Week 1. 200 mg
Week 1. 200 mg
Day 1 . 250 mg
Week 2. 250 mg
Week 2. 250 mg
Day 14. 250 mg
Week 3. 350 mg
Week 3. 300 mg
Day 24. 250 mg
Week4. 400 mg
Week 4. 350 mg
Day 31. 250 mg
Week 5. 350 mg
Week 5. 400 mg
Day 38. 250 mg
Week 6. 250 mg
Week 6. 500 mg
Day 44. 250 mg
Week 7. 200 mg
Day 49. 250 mg
Day 54. 250 mg
Apr 26, 2012
Apr 6, 2012
ANDROGENIC and ADP definition
ADP (Adenosine Diphosphate): An important cellular metabolite involved with energy exchange within the cell. Chemical energy is conserved in a cell by the phosphorylation of ADP to ATP primarily in the mitochondria, as a high energy phosphate bond. ADP combined with CP forms ATP, the usable fuel for muscular contractions.
ANDROGENIC: This designation refers to the second classification of testosterone. In addition to muscle development, testosterone is responsible for male secondary sexual characteristics like body hair, deepening of the voice, development of the male sex organs and sex drive. A steroid’s androgenic properties cause the majority of side effects. The androgenic quality is preferred by some who feel they benefit from the increased aggressiveness and rather fast strength increases associated with androgens. Glycogen retention of androgenic steroids is very pronounced. High androgenic steroids are often very high in anabolic properties as well. This type of steroid will give good size and strength gains, but the prolonged use of highly androgenic compounds result in serious side effects.
Mar 30, 2012
ANABOLlC STEROIDS definition
ANABOLlC STEROIDS: These are synthetic derivatives of testosterone; a naturally occurring hormone in the body which controls many functions. One such functions is the promotion of anabolism. Steroids mimic this natural occurring effect and can accelerate the rate. Once in the blood, anabolic steroids bind to androgen receptor sites. Steroids enter the cell and alter the function of that cell. After changes in DNA and RNA patterns, an increased rate of protein synthesis is observed. Improved conversion of protein to muscle happens concurrently with increased nitrogen retention or slightly thereafter. The retention of nitrogen indicates that muscle tissue is being deposited. Anabolic steroids inhibit the amount of cortisol -- a catabolic hormone -- from entering muscle tissue. Less cortisol also aids in muscle growth.
Anabolic steroids are classified as anabolic and/or androgenic. The kind and quantity of androgen receptors found within an organ or tissue determine how it is effected by the anabolic or androgenic properties of a steroid. All anabolic steroids are both anabolic and androgenic. Elite Fitness would rate a steroid a perfect ten if it could be totally anabolic and not at all androgenic. As this is presently impossible, the highest rating we have given any steroid is a nine. The ideal steroid would only exert its effect on muscles; however, steroids effect many other parts of the body as well. This is why dramatic gains in muscularity are often accompanied by dramatic side effects
The other negative effect of anabolic steroids
The other negative effect of anabolic steroids relates to steroid toxicity. Toxic steroids are primarily the oral ones and are subject to processing by the liver. This liver processing is harsh and is best avoided. When making the personal decision to use anabolic steroids, one would want to pay special attention to the better steroids which are low in androgenic properties and low in toxic properties. This consideration greatly reduces the side effects that could potentially be experienced on a steroid cycle.
Steroids and there anabolic and androgenic properties
Steroids themselves, possess both anabolic and androgenic properties. Anabolic means the steroids will promote the building of tissue or muscle. Androgenic means that steroids will promote the secondary male sex characteristics. These characteristics are the ones that are primarily affected during adolescence. They include: growth of body hair, growth of facial hair, male pattern baldness, the deepening of the voice, increased production of oil on the skin by the sebaceous glands, development of the penis, sexual behavior, and maturation of the sperm. Primarily the androgenic effects of steroids are the ones that athletes do not want. We do not want the development of male pattern baldness, or increased body hair. The search has been on since the 1960’s to develop a steroid that is 100% anabolic and 0% androgenic. Unfortunately, such a product has not been invented. Steroids range from highly anabolic / low androgenic to highly anabolic / highly androgenic to low anabolic / highly androgenic. The later type of steroids would certainly want to be avoided and lengthy descriptions of such steroids have largely been excluded from this report.
Mar 23, 2012
Anabolic steroids therapy
Anabolic steroids therapy in athletes increases the production of a nitrogenous compound called Creatine Phosphate (CP). CP promotes the storage of certain enzymes in a muscle cell including ATP (Adenosine Triphosphate). ATP is used by the body for muscle contractions. This enzyme breaks down to ADP (Adenosine Diphosphate) which is the fuel used to make muscles move. As more Creatine Phosphate is available, the conversion of ATP to ADP is enhanced meaning that strength will increase. Incidentally, this is the effect that is thought to be facilitated through creatine monohydrate supplementation -- making this a supplement of significant interest as of late. Oxandrolone, an oral anabolic steroid, is thought to significantly increase CP production by the muscle. This is likely the reason many athletes find Anavar to increase strength even when mass may not increase (60).
Anabolic steroids lead to an increase in the body’s actual blood volume. Two to three weeks into a steroid cycle, blood volume increases by 10% to 20%. Athletes who have used steroids, refer to this as the "steroid pump" or a condition that develops during resistance training whereby, a muscle develops a much larger, more vascular appearance. This "steroid pump" is actually a side effect of the increase in blood volume specifically the red blood cells -- the oxygen carrying component of blood. The increase leads to greater blood flow to the working muscles during training periods. Besides the obvious desirable appearance of an enlarged muscle, the muscle becomes stronger as well. Obviously, this increases training intensity and is a stimulus for new growth. The second benefit to athletes relates to oxygen efficiency with increased RBC (red blood cell) volume. This reported increase in blood volume is the major benefit of steroids to endurance athletes. After the steroid therapy is discontinued, extra plasma volume returns to the normal level, leaving behind an increased RBC count. This increased hemoglobin concentration can increase maximum aerobic capacity. A similar beneficial effect can be achieved through a process known as blood doping. Blood doping involves the reinfusion of blood into an athlete prior to athletic competition. An athletes blood is removed, cooled to increase oxagenation, and then injected back into the athlete (6).
Anabolic steroids lead to an increase in the body’s actual blood volume. Two to three weeks into a steroid cycle, blood volume increases by 10% to 20%. Athletes who have used steroids, refer to this as the "steroid pump" or a condition that develops during resistance training whereby, a muscle develops a much larger, more vascular appearance. This "steroid pump" is actually a side effect of the increase in blood volume specifically the red blood cells -- the oxygen carrying component of blood. The increase leads to greater blood flow to the working muscles during training periods. Besides the obvious desirable appearance of an enlarged muscle, the muscle becomes stronger as well. Obviously, this increases training intensity and is a stimulus for new growth. The second benefit to athletes relates to oxygen efficiency with increased RBC (red blood cell) volume. This reported increase in blood volume is the major benefit of steroids to endurance athletes. After the steroid therapy is discontinued, extra plasma volume returns to the normal level, leaving behind an increased RBC count. This increased hemoglobin concentration can increase maximum aerobic capacity. A similar beneficial effect can be achieved through a process known as blood doping. Blood doping involves the reinfusion of blood into an athlete prior to athletic competition. An athletes blood is removed, cooled to increase oxagenation, and then injected back into the athlete (6).
Anabolic steroids and diet
Anabolic steroids when combined with resistance training and a diet high in calories -- specifically protein, cause an increase in protein synthesis which in turn provides protein molecules used by the body to increase the size and strength of the skeletal muscle cell -- skeletal muscles being the major muscles of the body. The obvious goal of the bodybuilder is muscular hypertrophy or growth and anabolic steroids can accelerate this process. To maintain this hypertrophy, periodic stimulation (weight lifting) of the muscle is necessary. Without this stimulation, the protein synthesis process will reverse and the skeletal muscle will atrophy.The cycle of protein in the body is constantly changing. The body is in a continual cycle of anabolism (muscle building) vs. catabolism (muscle breakdown). Anabolic steroids alter this cycle and prevent to a certain degree the catabolic phase and may actually bind to the cortisone receptors of cells preventing the highly catabolic hormone cortisol from binding to muscle cells and releasing protein. Methandrostenolone has a dramatic effect on cortisol; perhaps this is one reason for its tremendous efficacy. This cortisol binding inhibition, makes resistance training more effective as the muscle is now only growing. Reacting on the receptor sites of a muscle cell -- anabolic steroids promote nitrogen retention by the muscle. Nitrogen is a component of protein. When more nitrogen is retained than released, a muscle is said to be in a positive nitrogen balance state. A positive nitrogen balance equals muscle growth.
Mar 16, 2012
Anabolic steroids lead to an increase in the body’s actual blood volume
Two to three weeks into a steroid cycle, blood volume increases by 10% to 20%. Athletes who have used steroids, refer to this as the "steroid pump" or a condition that develops during resistance training whereby, a muscle develops a much larger, more vascular appearance. This "steroid pump" is actually a side effect of the increase in blood volume specifically the red blood cells -- the oxygen carrying component of blood.
The increase leads to greater blood flow to the working muscles during training periods. Besides the obvious desirable appearance of an enlarged muscle, the muscle becomes stronger as well. Obviously, this increases training intensity and is a stimulus for new growth. The second benefit to athletes relates to oxygen efficiency with increased RBC (red blood cell) volume. This reported increase in blood volume is the major benefit of steroids to endurance athletes. After the steroid therapy is discontinued, extra plasma volume returns to the normal level, leaving behind an increased RBC count. This increased hemoglobin concentration can increase maximum aerobic capacity. A similar beneficial effect can be achieved through a process known as blood doping. Blood doping involves the reinfusion of blood into an athlete prior to athletic competition. An athletes blood is removed, cooled to increase oxagenation, and then injected back into the athlete (6).Steroids themselves, possess both anabolic and androgenic properties. Anabolic means the steroids will promote the building of tissue or muscle. Androgenic means that steroids will promote the secondary male sex characteristics.
These characteristics are the ones that are primarily affected during adolescence. They include: growth of body hair, growth of facial hair, male pattern baldness, the deepening of the voice, increased production of oil on the skin by the sebaceous glands, development of the penis, sexual behavior, and maturation of the sperm. Primarily the androgenic effects of steroids are the ones that athletes do not want. We do not want the development of male pattern baldness, or increased body hair. The search has been on since the 1960’s to develop a steroid that is 100% anabolic and 0% androgenic. Unfortunately, such a product has not been invented.
Steroids range from highly anabolic / low androgenic to highly anabolic / highly androgenic to low anabolic / highly androgenic. The later type of steroids would certainly want to be avoided and lengthy descriptions of such steroids have largely been excluded from this report.The other negative effect of anabolic steroids relates to steroid toxicity. Toxic steroids are primarily the oral ones and are subject to processing by the liver. This liver processing is harsh and is best avoided. When making the personal decision to use anabolic steroids, one would want to pay special attention to the better steroids which are low in androgenic properties and low in toxic properties. This consideration greatly reduces the side effects that could potentially be experienced on a steroid cycle.
The increase leads to greater blood flow to the working muscles during training periods. Besides the obvious desirable appearance of an enlarged muscle, the muscle becomes stronger as well. Obviously, this increases training intensity and is a stimulus for new growth. The second benefit to athletes relates to oxygen efficiency with increased RBC (red blood cell) volume. This reported increase in blood volume is the major benefit of steroids to endurance athletes. After the steroid therapy is discontinued, extra plasma volume returns to the normal level, leaving behind an increased RBC count. This increased hemoglobin concentration can increase maximum aerobic capacity. A similar beneficial effect can be achieved through a process known as blood doping. Blood doping involves the reinfusion of blood into an athlete prior to athletic competition. An athletes blood is removed, cooled to increase oxagenation, and then injected back into the athlete (6).Steroids themselves, possess both anabolic and androgenic properties. Anabolic means the steroids will promote the building of tissue or muscle. Androgenic means that steroids will promote the secondary male sex characteristics.
These characteristics are the ones that are primarily affected during adolescence. They include: growth of body hair, growth of facial hair, male pattern baldness, the deepening of the voice, increased production of oil on the skin by the sebaceous glands, development of the penis, sexual behavior, and maturation of the sperm. Primarily the androgenic effects of steroids are the ones that athletes do not want. We do not want the development of male pattern baldness, or increased body hair. The search has been on since the 1960’s to develop a steroid that is 100% anabolic and 0% androgenic. Unfortunately, such a product has not been invented.
Steroids range from highly anabolic / low androgenic to highly anabolic / highly androgenic to low anabolic / highly androgenic. The later type of steroids would certainly want to be avoided and lengthy descriptions of such steroids have largely been excluded from this report.The other negative effect of anabolic steroids relates to steroid toxicity. Toxic steroids are primarily the oral ones and are subject to processing by the liver. This liver processing is harsh and is best avoided. When making the personal decision to use anabolic steroids, one would want to pay special attention to the better steroids which are low in androgenic properties and low in toxic properties. This consideration greatly reduces the side effects that could potentially be experienced on a steroid cycle.
Anabolic steroids when combined with resistance training and a diet high in calories
Anabolic steroids when combined with resistance training and a diet high in calories -- specifically protein, cause an increase in protein synthesis which in turn provides protein molecules used by the body to increase the size and strength of the skeletal muscle cell -- skeletal muscles being the major muscles of the body. The obvious goal of the bodybuilder is muscular hypertrophy or growth and anabolic steroids can accelerate this process. To maintain this hypertrophy, periodic stimulation (weight lifting) of the muscle is necessary. Without this stimulation, the protein synthesis process will reverse and the skeletal muscle will atrophy.The cycle of protein in the body is constantly changing. The body is in a continual cycle of anabolism (muscle building) vs. catabolism (muscle breakdown). Anabolic steroids alter this cycle and prevent to a certain degree the catabolic phase and may actually bind to the cortisone receptors of cells preventing the highly catabolic hormone cortisol from binding to muscle cells and releasing protein. Methandrostenolone has a dramatic effect on cortisol; perhaps this is one reason for its tremendous efficacy. This cortisol binding inhibition, makes resistance training more effective as the muscle is now only growing. Reacting on the receptor sites of a muscle cell -- anabolic steroids promote nitrogen retention by the muscle. Nitrogen is a component of protein. When more nitrogen is retained than released, a muscle is said to be in a positive nitrogen balance state. A positive nitrogen balance equals muscle growth.Anabolic steroids therapy in athletes increases the production of a nitrogenous compound called Creatine Phosphate (CP). CP promotes the storage of certain enzymes in a muscle cell including ATP (Adenosine Triphosphate). ATP is used by the body for muscle contractions. This enzyme breaks down to ADP (Adenosine Diphosphate) which is the fuel used to make muscles move. As more Creatine Phosphate is available, the conversion of ATP to ADP is enhanced meaning that strength will increase. Incidentally, this is the effect that is thought to be facilitated through creatine monohydrate supplementation -- making this a supplement of significant interest as of late. Oxandrolone, an oral anabolic steroid, is thought to significantly increase CP production by the muscle. This is likely the reason many athletes find Anavar to increase strength even when mass may not increase.
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