The New Sit-Ups

Here's something you probably never thought you'd hear out of the mouth of a fitness pro: Stop doing sit-ups. But according to Jay Cardiello, celebrity strength and conditioning coach, not only do sit-ups and crunches isolate very few muscles in your abdomen, they also aggravate an existing problem for most Americans: the anterior tilt.

"Most people sit at a desk all day, staring at their computers or talking on the phone, which creates a hunched-over position or an anterior tilt in your body," Cardiello says. "So you're already crunching forward at work all day – why would you want to do that at the gym?"
To train your abs, do planks instead, says Cardiello. Planks and side planks work your abs, in addition to your posterior side – the underdeveloped, underutilized backside of your body that includes your back, butt, and hamstrings. "A full-body movement like a plank or side plank works more joints and activates more muscles than doing crunches, and they train your posterior and anterior at the same time," Cardiello concludes.

When doing planks and side planks, remember to keep your spine as straight as possible, without hunching your upper back, raising your hips, or letting your hips or knees drop. Hold for 15 to 30 seconds, or until you lose form, and repeat if you don't feel any strain or pain. When regular planks become easy, try doing them on an unstable surface, like a Swiss ball or even a bed, to create a sense of imbalance and force your body to recruit even more muscles.

5 Things We Can Learn From Arnold About Building Muscle

Arnold Schwarzenegger is arguably the ultimate American success story.

In this article, we'll examine 5 mechanisms that perhaps contributed to Arnold's bodybuilding success.

1. Chase the Pump

Arnold was a big proponent of training for "the pump." The pump is a phenomenon whereby muscles become engorged with blood following resistance training. It's primarily achieved by performing multiple sets with moderate to high reps.

2. Keep Your Mind on Your Muscles -Arnold was astute when he claimed that resistance training was more than simply lifting a weight from point A to point B, stating that "the weights are just a means to an end; how well you contract the muscles is what training is all about."

3. Visualize Performance - Arnold frequently employed a technique called visualization (a.k.a. motor imagery) whereby he mentally pictured the way he wanted his muscles to look, and then imagined them taking this form while training.

4. Strike a Pose - Watch nearly any training video of Arnold from back in the day and you'll see images of him posing in front of the mirror. Arnold would pose between sets, pose after a workout, and pose on his off days.

5. Go Heavy - Arnold didn't believe that bodybuilders should train like powerlifters. Rather, he felt that bodybuilders needed to master many different techniques. One essential technique for physique mastery was, in his opinion, maximal strength training. Arnold stated that "the basis of bodybuilding is developing muscle mass by lifting heavy weights."

How to Become a Hardcore Squatter

It’s time to enter beast mode. To become a hardcore squatter you need to:

Building muscle isn’t magic. It’s hard work. And the cornerstone of hard work is a dedication to the fundamental mass building exercise, squats. So stop being a pussy, quit your whining, tell you friend who keeps saying “squats will ruin your knees” to bite it, and head to the gym.

You know that little movement you do in the squat rack with the bar on your back – the one where you load the bar and only sink down 3 inches – well I have news for you. That’s not a squat. That’s not even a 1/2 squat. That’s called a quarter squat, my friend, and the only thing this quarter squat will accomplish is helping you reach the grave a lot sooner.
If you want to be a man, go deep. Real men go deep. Deep squats build beastly quads, and raw brute strength.

The squat is NOT a standing leg press. You do NOT push yourself up from a squatting position with your legs. The squat is a hips, hamstrings, glutes, lower back, abs AND quads movement. But have no fear, your quads WILL grow.
Here’s how you squat. Sink deep into the hole, then raise your ass up to start the movement, and pull your hips forward to finish the squat.

The New Risks of Testosterone Therapy

A study of more than 8,700 men diagnosed with low testosterone found that those who received injections or other testosterone-boosting products were 30 percent more likely to suffer a heart attack, stroke, or death. Testosterone therapy can be a beneficial treatment, since low-T can cause a rise in plaque in the arteries, an increase in fat in the midsection, and higher blood sugar. "The danger comes when men who are not actually low on testosterone buy these supplements and obtain super high levels without a doctor monitoring them," says Dr. Larry Santora, medical director of the Dick Butkus Center for Cardiovascular Wellness in Orange County, California. "Men using these products need their levels monitored, as well as their blood pressure, blood sugar, and lipid levels."

3 steps to ensure maximum muscle growth

1. Lift more weight - Simple, right? Well, I don’t mean for you to just try and lift as much weight as you can every time you head into the gym. I mean that if you’re doing a program, keep track of exactly what you’re lifting every time you’re in the gym, and then try and best it the next time you’re working out doing the same exercise.t.

2. Sleep - This whole post I’ve talked about training, and different steps to take when you’re in the gym, but one of the most important factors in your eventual success actually happens in the bedroom – and no I don’t mean sex. Allowing your body the proper recovery is maybe even as important as the workout. It’s in rest and recovery that our bodies repair the muscle tissue that we’ve broken down during exercise – in effect, “building muscle”. Aim for at least 8 hours of sleep each night.

3. Drink water – lots of it. - Our muscles are actually made up of 70-80% water, which means that if you’re going to get the most out of your muscles, you’re going to have to keep them hydrated. Not to mention the fact that a healthy supply of water boosts the metabolism, helping your body burn fat.

In 1997, a German study found that protein synthesis occurs at a higher rate in muscle cells when they are well hydrated, compared to dehydrated cells. So keep your muscles hydrated!

The consequences of synthol use

Synthol, which was developed in the early 1990s by the German bodybuilder Christopher T. Clark as a replacement for Esiclene which went out of production at the time. Synthol consists of 85 % medium-chain triglycerides, 7.5 % Lidocaine and 7.5 % Benzyl alcohol. It is a liquid substance, a mixture of oils, used by some bodybuilders to increase the apparent size of some muscles. The effects of Synthol are purely and solely cosmetic and there is no increase in muscular performance.

Synthol works by filling the muscle up with an oil substance. This substance abuse can really get out of proportion and end up hurting your health. It is site-injected, that is, it is injected directly into the muscle whose size is to be increased. Synthol is usually used to 'top up' a muscle that is not quite up to standard with the rest of the body.

Synthol demolishes muscle tissue

Synthol is no longer a novelty. Some bodybuilders have been injecting themselves for years with a mixture of 85 percent MCT oil, 7.5 percent lidocaine and 7.5 percent alcohol, targeting muscle groups they feel are not growing fast enough. Surgeons are now starting to notice the long-term effects of the Synthol rage: and they are not mild.

Synthol was concocted in the 1990s by the bodybuilding guru Chris Clarke. It’s a ‘site enhancement oil’, consisting of fatty acids that accumulate in the muscle tissue where you inject the oil. As a result muscles grow at a fantastic rate. Bodybuilders like Greg Valentino developed an unnatural physique by using the substance – and became world famous. Peter Hiesinger followed his example – and became ill.

Doctors have already written about the dangers of bodybuilders injecting themselves with oil, but more recently case studies have started to appear that describe the long-term effects on bodybuilders who injected themselves with Clarke’s brainchild years ago. Injected fat, the study has shown, causes inflammations that decimate muscles over time.

This happened for example to the 29-year-old bodybuilder that the surgeon Suleiman Ghandourah of University Hospital Marburg wrote about  Four years ago he started injecting Synthol into his biceps, but recently these muscles started to play up. They hurt so much that the man had to stop training, and in the end he was constantly in extreme pain.

The man’s biceps not only looked strange, they felt strange too. It looked as though they had developed holes in them. When the doctors made an MRI scan of the man’s right biceps – which was in worse condition – they saw that the muscle was now made up of separate parts. There was oil between the muscle fibres and the remaining muscle tissue was inflamed. The doctors decided to amputate the most seriously damaged part of the biceps, a piece measuring 11 x 5 x 5 cm. This helped. Six months later the bodybuilder asked the doctors to perform the same treatment on his other biceps.

Synthol: The New Vice of Bodybuilding

A new substance has found its way into the ranks of bodybuilding. It is not a growth hormone, nor an anabolic steroid, nor any other type of performance-enhancing drug. It is Synthol. The effects of Synthol have yet to be determined, but one thing is for sure - it is giving bodybuilders freakish, almost cartoon-like figures. Bodybuilders are looking less like current Mr. Olympia Champion Jay Cutler and former Mr. Olympia Champion Arnold Schwarzenegger, and more like Popeye and the Incredible Hulk. Where the previous standard for bicep size in bodybuilding may have been 18 to 22 inches in girth (flexed), now even novice bodybuilders are displaying biceps of immense proportions, measuring up to 27 inches and beyond - mostly through the use of Synthol. And it is not limited to arms; Synthol is being used to increase the size of calves, thighs, pecs, and wherever else bodybuilders may feel the need/pressure to enhance.

According to many bodybuilding websites, Synthol (also known as “Pump N’ Pose”) originated in the 1980’s from an Italian steroid called Esiclene, which was used as an inflammatory agent in bodybuilding to add temporary fullness to weak-looking body parts. In the 1990’s, a German researcher named Chris Clark built upon the idea of Esiclene and developed a substance called Synthol that could yield much longer-lasting effects on muscle size. Clark later changed the name of Synthol to “Pump N’ Pose” because the former name was already being registered and trademarked by a pharmaceutical company. Synthol is synthetic oil that is locally injected right into the muscle. It becomes encapsulated in the bundles of muscle fibers which adds extreme volume to the muscle -as much as one inch of girth per injection (if injected into the bicep).

The actual chemical make-up of Synthol is not certain, but it has been reported to consist of 85% medium-chain triglyceride oils (fatty acid), 7.5% lidocaine (pain killer), and 7.5% benzyl alcohol, of which 30% is quickly metabolized by the body and the remaining 70% remains encapsulated in the muscle fibers - breaking down very slowly over three to five years. Although it is touted as being safe, neither the short-term nor the long-term effects of Synthol have been adequately studied. It is believed that the accidental injection of Synthol into an artery and or vein could lead to heart attack, pulmonary embolism, or stroke due to the substance forming blood clots or even, in and of itself, becoming lodged in major organs such as the heart, lungs, and brain, causing localized structural damage to tissue. Additionally, the substance could cause tumor-like abscesses that could quickly become infected, requiring extensive surgery that could lead to disfigurement or scarring, or even amputation. There are other risks associated with self-injection, such as nerve damage and possible transmission of HIV and other life-threatening diseases. However, Synthol is a legal substance (because it is sold as posing oil). It currently sells for anywhere from $100 to $500 per bottle depending upon the brand name and supplier.

There is no professional literature or applied research on the use and effects of Synthol on the human body. However, the potential for wide-spread misuse does exist, due to the number of people who are now enjoying the sport of bodybuilding and or body sculpting. That potential also exists with the masses looking for a new cosmetic agent that will prolong youth and beauty by reducing wrinkles and diminishing aging lines. Further research is needed, especially given the fact that Synthol might prove to be beneficial in cosmetically treating patients who suffer from deep tissue/muscle scarring due to disease and/or traumatic injury.

Nutrition During Cold-Weather Exercise

Athletes and exercisers who routinely use a sports drink while practicing or competing in the summer heat are much less likely to do so while enjoying winters sports activities such as snowboarding and snowshoeing. There is a tendency to assume that nutrition is not an important issue in cold-weather exercise. But in reality it is just as important. Failure to use a sports beverage carries the same risks in the cold as it does in the heat: dehydration, bonking, and even fatigue-related injury.

Three factors increase the likelihood of dehydration in the cold. First, cold air tends to be very dry, and in dry air more fluid is lost as vapor through breathing. Often you can see it when you exhale. Second, cold tends to suppress thirst, so even when a sports supplements are available, athletes are likely to drink less than they need when exercising in the winter. And third, the heavier clothing that is worn during cold-weather exercise has the same effect as hot air: it causes the body to sweat and thereby lose fluid.

As little as a 2% reduction in bodyweight through fluid loss results in impaired athletic performance. In one study, cross-country skiers experienced an average 3% reduction in bodyweight during a race.

As in hot-weather exercise, water is not sufficient for hydration. Along with water, electrolyte minerals (mainly sodium) are also lost in sweat. A good sports supplement contains electrolytes in the right balance to offset these losses.

Your Energy Needs

But hydration is just the first component of optimal sports nutrition. The second component is energy, which is essential for performance in all weather. Carbohydrate is the primary source of energy that powers the muscle during moderate- to high-intensity exercise in hot and cold conditions. Athletes become exhausted when they run out of a type of carbohydrate fuel called glycogen that is stored in their muscles. However, by consuming carbohydrate during exercise, they can get more of their energy straight from the bloodstream, in the form of glucose, and hold onto their precious glycogen supplies longer. This results in the ability to work at a higher level for a longer period of time.

In addition to the muscles, the central nervous system and the brain are largely dependent upon carbohydrate fuel for their energy needs. And athletes depend on a well-fueled brain for quick reflexes and decision-making. By consuming a carbohydrate drink during practices and games, athletes get more energy to their brain and are therefore less likely to make mistakes or get injured due to poor reaction time.

The Protein Factor

Most energy drinks contain no other useful ingredients besides water, electrolytes, and carbohydrate. But new research has shown that the addition of protein to a sports supplements carries additional benefits that apply equally to summer and winter exercise.

There first benefit of using a sports supplement with protein relates to the hormone insulin. The job of insulin is to transport glucose through the bloodstream and into the muscle cells, where it can be burned for energy. The pancreas releases insulin automatically when glucose and/or protein levels rise in the bloodstream.

Research has found that when a small amount of protein is consumed with carbohydrate, there is a stronger insulin response and glucose is delivered to the working muscles more quickly than when carbohydrate is taken alone. The result is greater muscle glycogen conservation and prolonged endurance. In other words, adding protein to a sports supplement is like adding a fuel injector to an automobile engine. A University of Texas study showed a special drink containing carbohydrate and protein increased endurance by 24 percent as compared to a conventional, carbohydrate-only drink and by 57 percent as compared to water.

Protein in a sports beverage also accelerates post-exercise muscle recovery. Proteins are the main structural ingredients of muscle cells. During hard play, many muscle proteins get damaged or broken down for energy, leaving the muscles sore and weakened. But when a little protein is consumed during exercise, fewer muscle proteins get broken down and afterward the muscles are able to rebuild proteins more quickly.

But be aware that too much protein will slow stomach emptying, delaying the deliver of nutrients to the muscles. The ideal ratio is 4 grams of carbohydrate to 1 gram of protein. This ratio provides the benefits of protein with no negative effect on stomach emptying.

Take It Along

For the maximum benefit, drink a few ounces of energy drink every 10 to 15 minutes during winter exercise. If the air temperature is below freezing, pour room-temperature beverage into an insulated container and carry it close to your body. You will feel the difference!

Bodybuilding Steroids

When it comes to bodybuilding and in particular bodybuilding steroids there are truly a host of options from which the individual has to choose. While most all anabolic steroids owe their allegiance to the steroidal hormone testosterone there are branches that stretch far past this simple naturally produced compound. For many the choices and options can at times be very overwhelming as there are literally hundreds of forms and within each form there are often several options. When looking for the best bodybuilding steroids the question is often what’s the best to choose and for most they will find the optimal rout to be keeping it simple.

For the majority of bodybuilders their steroid use will be broken up into two phases, bulking and cutting; simply meaning, certain steroids will be used during their off-season period when they are trying to grow new lean tissue and certain steroids during the actual dieting phase when they are trying to lean out and refine what they have built. In many cases some of the same steroids will be used for both purposes; we may aptly refer to these as versatile bodybuilding steroids. However, there are others that will really only have a place in one phase but in some cases they can play a secondary role in the opposite cycle; we will however focus in a more general sense.

Off-Season Bodybuilding Anabolic Steroids

Without question the best off-season bodybuilding anabolic steroids are that of a pure testosterone nature and for the majority of bodybuilders it will be the foundation of all their off-season cycles. Testosterone, a hormone of equal anabolic and androgenic power is perfect for growth and will pack size on like no other, assuming ones diet is filled with enough calories to meet the demand. Truly any form of testosterone will do but most will choose long ester based testosterones to meet this end such as Testosterone-Enanthate or Testosterone-Cypionate.

Beyond testosterone Nandrolone Decanoate (Deca-Durabolin) and oral tablets such as Anadrol and Dianabol are very popular off-season bodybuilding steroids. All three of these steroidal forms will pack size on the bodybuilder in rapid fashion and when conjoined with testosterone the synergetic effect is truly great.

Contest Prep Bodybuilding Steroids

As is with the off-season cycle the best bodybuilding steroids for one’s contest prep is undoubtedly again those of a testosterone nature; in-fact, if one were going to only supplement with one steroidal form this would be the one they’d want to use. While testosterone is perfect for initiating growth it is also the perfect hormone for preserving lean tissue which can be easily lost when dieting. Further, it will aid in the overall metabolic process, as well as keep the bodybuilder fuller with a more pleasing look. While many bodybuilders will choose to use long ester testosterone during this period, which is perfectly fine, many will choose short ester based forms such as Testosterone-Propionate to meet this end.

Beyond testosterone popular bodybuilding steroids for the contest period often include Stanozolol, Halotestin and Anavar. All three of these steroids, while all varying in power can aid in preserving lean tissue, improving hardness and vascularity and simply providing an high quality look the competitor is after.

True Versatility

While we’ve seen testosterone belongs to the class of truly versatile bodybuilding steroids, as it is highly important for most cycles of any purpose, it is not the only steroid that is used in both off-season and contest cycles with equal power. Without question the most versatile steroid of all for either purpose is that of Trenbolone; in-fact, many call it the perfect bodybuilding steroid. Not only is Trenbolone an amazing steroid in-terms of size and strength increases but it is one of the few steroids that directly promotes fat loss and further provides a level of hardening quite unmatched.

Beyond Trenbolone Equipoise is another very versatile steroid to meet all purposes but even the bulking steroid Deca-Durabolin and Anadrol can be used for either purpose; although the degree of versatility here is not quite as great and such use should only be performed by those with experience under their belt.