The Importance of a Workout Plan

Many people go to the gym without a specific workout plan. It is important to know which muscles you are working out on a particular day, especially because this gives you focus and drive. If you go into the gym without an ideal workout plan for the muscles you are training, then you will not have a successful workout.

Evaluating Your Workout Plan

Make sure to take measurements of your body parts before and after workouts so that you can see the results. Looking at yourself everyday in the mirror is going to result in blinders, meaning you will not notice any huge or small changes in the body. Because your brain becomes familiar with seeing your body everyday, it is difficult to gauge change on visual cues alone, so use a training notebook or measurements sheets to more concretely see change occur.

Sample Workout Plan

This routine is one that hits all the muscles from different angles and will beef you up in a noticeable time period so long as it is done with proper form. All exercises need to be done with concentration and form. Not only will this focus help you with muscular achievements, but it will also helps in reducing the risk of injury.

Five Day Workout Routine (Exercise/Sets/Reps)

Monday – Chest

• Cable crossovers/4/12, 12, 10, 10
• Bench Press/4/12, 10, 8, 6
• Incline Dumbbell Bench Press/4/10, 8, 8, 6
• Pec Dec/4/10, 8, 8, 6

Tuesday – Shoulders and Abs

• Military Press/3/10, 8, 6
• Dumbbell Lateral Raise/3/10, 8, 6
• Bent Over Dumbbell Reverse Flys/3/10, 8, 6
• Crunches/3/50,25,50
• Dumbell side bend/3/15, 12, 10

Wednesday – Back and Abs

• Wide Grip Lat Pull Down/4/12, 10, 8, 6
• Seated Cable Row/4/10, 8, 8, 6
• One Arm Dumbbell Row/3/10, 8, 6
• Cable Shrugs/3/10, 8, 6
• Weighted Crunch/3/10-12
• Planks/3/As long as possible

Thursday – Quads, Hamstrings, and Calves

• Squat/4/12, 10, 8, 6
• Walking Dumbbell Lunge/4/10, 8, 8, 6
• Stiff Leg Deadlift/3/10, 8, 6
• Leg Curl/3/10, 8, 6
• Standing Calf Raise/3/12, 10, 8

Friday – Arms and Abs

• Close Grip Bench Press/3/10, 8, 6
• Tricep Dips/3/10, 8, 6
• Two Arm Dumbbell Extension/3/10, 8, 6
• Rope Tricep Extension/3/12, 10, 8
• EZ Bar Preacher Curl/3/10, 8, 6
• Concentration Curl/3/10, 8, 6
• Seated Cable Curls/3/12, 10, 8
• Weighted Cable Crunch/3/12, 10, 8
• Cable Torso Rotations/3/12, 10, 8

Use this sample workout as a guide in shaping your own perfect workout plan and see the results!

T3 Cycle Dosage Timing

Let’s start with the biggest misconception still around where T3 is concerned, that is suppression of natural thyroid output. I’m amazed that this drug has been used now for the past several years by literally thousands of athletes with few if any reported cases of thyroid shutdown yet the 1st thing someone says when a person asks about T3 is “it will shut down your natural thyroid and you’ll be on T3 the rest of your life”.

T3/Clenbuterol Cycle

This has to be the most often used cutting combo used today for fat loss in weight trained athletes, or at least the most talked about. Both drugs when used on their own are effective fat burners through differing pathways, but used together they have a synergistic effect and create a very potent fat burning cycle.

The medical reasoning for this is long and complicated and not necessary to understand at this point but it is out there for anyone to research should you need to know, in simple terms each not only do their own job but also help the other’s fat burning process so that in effect, as they say, 1+1=3. So what dose do you use for each drug? For the T3 I suggest you use the same dose scheme, I took some flack over the lower dosing as some feel you should go higher but as I said from my experience anything over 75mcg-100mcg/day (for men, women’s dosage should go no higher than 50mcg/day) usually burns much too much muscle tissue in addition to fat tissue, unless that is your goal I would stay with as small a dose as you can get away with where you can still tolerate the increased body temp, for most men that is 75-100mcg/day, for most women that is 50mcg/day max. *Using Clen will increase your body temp also so you will have to monitor both drug dosages to see what you can comfortably tolerate. Clenbuterol dosing is a very individual thing, some cycles recommend 160mcg/day at the maximum dosage some 80mcg/day but the 1 thing most agree on is to start low and ease your dosage upwards as you feel comfortable with it the 1st time you use it.

With subsequent cycles you can start at your maximum tolerable dose or slightly lower and then increase the dosage over a few days until you reach your maximum again as some people report the maximum they can use differs from 1 cycle to another. Which brand and whether you use tabs vs. liquids could also have something to do with the differing max doses. I would suggest you start your 1st cycle of Clen with 20mcg/day and increase by 20mcg/day until you reach the upper maximum you can use based on the side effects.

The most common side effects are shaking, jitteriness, anxiety and raising of body temperature, basically the feelings you get when you’ve had way too much caffeine or cold medication are what your looking out for. When those sides get to be too much cut back to the last tolerable dose.

A popular Clenbuterol cycle is 2 weeks on, 2 weeks off. For men I would suggest starting at 20mcg/day and going up to 100-120mcg/day or like I said whatever you can tolerate, stay there until day 14 then end the cycle, women should try half that max dose but if you can tolerate more and want to use it then go for it this is definitely a trial and error process. Take 2 weeks off and then repeat if desired, again starting at or near your maximum dose that you figured out with the 1st cycle. When stacking with T3 the question becomes what do you do on the 2 weeks your off Clen but still are on T3? That’s really an individual decision for you to make, you could rotate an ECA stack or a Gugglesterone with the Clen cycle so that your doing 1 for 2 weeks then the other for 2 weeks. Or you could simply take 2 weeks off after the end of the Clen where your only on the T3 for the next 2 weeks, you’ll be at your mid to max dosage of T3 by then so you’ll still be burning fat just fine. Then after the 4 weeks of T3 you’ll be done with both the T3 and the Clen and you could start a ECA stack for 2 weeks if you are ending the cutting cycle and want to protect yourself against rebound weight gain while waiting for your natural thyroid levels to return to normal.

If you have more fat to lose you can cycle off T3 for 2 weeks and repeat the cycle again. When to use Clen again will depend on when you used it last, remember 2 weeks on, 2 weeks off. There’s nothing to say you can’t cycle T3 ad ECA together while you wait to add the Clen back in, just remember whenever you come off the T3 you want something in your system to help burn fat while you wait for your natural thyroid to return to normal. Also remember that Clen cycles are like T3 cycles in that there’s several different cycle’s currently popular, and you’ll most likely get different advice to the length and type of cycle by asking more than one person. The advice I give is based on those I’ve had use it and report back to me their results and feeling on it. I’m all for experimenting but until something comes along that proves to be better I’ll stick with the 2 weeks on/2 weeks off cycle advice where Clen is concerned.

T3 in Bulking Cycles

I briefly touched on using T3 in bulking cycles and many members seemed confused as to how a fat burner could help with a bulking cycle. T3 is a drug mainly known for raising one’s metabolism and burning fat, and possibly muscle tissue, when used at higher dosages (> 75-100 mcg/day for men, > 50mcg/day for women), but at lower dosages (12.5-25mcg/day for men, ½ that for women) it causes a faster conversion of carbohydrates, proteins, and fats. It’s the increased conversion and absorption of nutrients that increases the results of your bulking cycle when you use it with a bulking cycle. When you run a bulking cycle you do so in conjunction with a higher protein/higher calorie diet because we know in order to grow muscle we need to feed the body nutrients, so there are plenty of nutrients to be converted, thus the bulking cycle gets a “push” if you will yielding better results. I can tell that literally every single person who has taken my advice and tried using a small amount of T3 daily with their bulking cycle has reported better gains than they usually get without it. I’ve even had success using 25mcg/day every other day with a bulking cycle. When you consider the low cost of T3 at such small a dosage it’s definitely a cheap insurance to better gains.

Women’s Cycles

Although women have been known to use T3 with good success I always hesitate to recommend a cycle to them for the simple reason that women seem to be much more sensitive to T3 than men are. The rebound weight gain can be significant if the post T3 period isn’t monitored stringently and an over the counter fat burner isn’t used. That said if you’re still set on using it here is a simple straightforward 21 day cycle, again using the 3 day ramp up and ramp down method.

Days 1-3...............12.5mcg/day
Days 4-6...............25mcg/day
Days 7-9...............37.5mcg/day
Days 10-12...........50mcg/day
Days 13-15............37.5mcg/day
Days 16-18............25mcg/day
Days 19-21……….12.5mcg/day

If you want to run it longer than 21 days, you can add in more days at the maximum dosage or use it in 4 day blocks with the ramp up and ramp down. Again please remember women are more sensitive to T3 than men and the rebound weight gain can be much more significant if your not ultra vigilant with the post T3 period, keep eating a very clean diet with calories below maintenance, and use either Gugglesterones, ECA stack or any other over the counter fat burner you feel comfortable with to help boost your natural metabolism until your system recovers, which could be anywhere from a few days to about 2-3 weeks.

Dosage Timing

T3 has a ½ life that doesn’t necessitate multiple daily dosing, so taking your entire daily dose at once is usually recommended. That said if your cycle requires you to take 100mcg/day or more I usually recommend splitting the dosage in ½ and taking it twice per day just to insure if you are sensitive to the drugs possible side effects you limit the exposure. Again I would suggest taking it in the morning, then around dinner time if a 2nd dose is necessary. I know that for myself, certain brands cause an upset stomach if I take more than 50mcg at a time, so at 75-100mcg/day I’d split it into 50mcg in the morning and the balance at nighttime.

Rebound Weight Gain

Rebound weight gain is inevitable when using T3, the best you can hope for is to minimize it. A good start is to make sure you use at least a small amount of a steroid with the cycle, this will help you to hold on to the muscle mass you already have. The best thing you can do is to take a post cycle over the counter fat loss product such as ECA stack, Gugglesterones or some other similar product. What your looking for here is the continuance of the fat loss while your system returns to your normal thyroid output. This should occur with in 2-3 weeks, so during that time continue to eat clean, do cardio, drink plenty of water and take the over the counter fat loss product. You’ll know when your thyroid has returned to normal when your body temp returns to normal. Women are especially warned to be very vigilant here, most people are eager to eat more when their cycle ends but this is not the time when using T3, you need to make sure your metabolism has been restored before splurging a bit.

The Use of Dianabol

Dianabol has been shown to increase anaerobic glycolysis, which increases lactic acid build up in the body. This is beneficial because lactic acid is used by the muscles to form glycogen, which in turn provides energy in anaerobic metabolism. Lactic acid is also a key chemical in the disposal of dietary carbohydrates, which means you are less likely to get fat while using Dianabol.

A study on osteoporosis showed that at a dosage of just 2.5mg per day for 9 months Dianabol was more effective than calcium supplementation in reducing osteoporotic activity, it was also shown to increase muscle mass more effectively. Another study on osteoporosis which lasted 24 months, showed just how Dianabol works on osteoporosis; Dianabol increased total body calcium, and also total body potassium. This may not mean much to you as a bodybuilder, but the actions of calcium are very important to bodybuilders, as it transports large numbers of amino acids and also creatine and these two things are vital in muscle growth. Potassium is also very important, as it assists in muscle contractions, transmitting nerve signals, and insulin release; so it is also a very anabolic substance.

One very interesting study, although not significant in bodybuilding terms, showed that Dianabol increases the sensitivity of laryngeal tumor cells to radiotherapy, and concluded 'recommending this hormone to be used during radiotherapy of patients with the laryngeal cancer'.

How to Cycle Dianabol

To create a cycle for Dianabol that is based around using it more as a supplement than a steroid, we first need to look at the current trend for cycling Dianabol and analyse what is wrong with it. An average cycle of Dianabol is usually structured as 25-40mg split throughout each day for 4-6 weeks, either alone or stacked with other steroids.

Firstly a dose of 25mg or more commonly causes water retention. It is well known that Dianabol does aromatise quite easily, and most of the water retention is usually attributed to a build up of excess estrogen. However, it is my belief that initially water retention is caused by the body holding on to water due to the effects of Dianabol on the body's mineral balance, in particular the potassium/sodium balance. This coupled with the fact that Dianabol cause estrogenic side effects, leads to a lot of water build-up, and as there is little we can do about the change in the bodies mineral balance, the only other thing we can do is try to reduce aromatisation, usually with Nolvadex (tamoxifen) or other anti-estrogens. This is not the only method though, by reducing the dose, less of the drug will aromatise, which leads to less estrogen and more importantly less water retention. Reducing the drug during a cycle would lead to estrogen levels dropping slowly, so we should start the cycle with a lower dose of 10-20mg each day.

Splitting the dosage when you are using a low dose is virtually pointless, as you will get a much smaller peak of the drug. So in this case it is best to take it in a single dose in the morning (preferably with grapefruit juice). Although this will not prevent suppression of natural testosterone, it may lessen it to a certain degree, as your body will still have lengthy periods later in the day when there is little testosterone circulating, and so it may still produce some.

Now if we look at cycle duration, 4-6 weeks seems too short to have any real effect at a low dose, but how can we use Dianabol for longer without placing more risk on our liver? The solution is actually quite simple; by taking weekends off from the drug we will give our livers a break from processing the drug. Due to the short half-life any active substances will be out of our system within 24 hours of your last dose, now this may seem like it will cost you gains, but in actual fact it will cost you little or no losses in the long run as even though there is no active drug in the body the effects are still present i.e. extra intramuscular water, and a more anabolic mineral balance. These effects usually taper off over several days. This method will not however, help your natural testosterone to return from its inhibited state, as this process can take considerably longer. If we take weekends off and use a lower dose, we should in theory be able to use Dianabol for 10 weeks with no problems. A simple bit of mathematics can show this point best:

• 6 weeks at 25mg each day = 1050mg of Dianabol in total
• 10 weeks with weekends off at 15mg each day = 750mg of Dianabol in total

So as you can see, by using this system your liver will actually process less dianabol than in a conventional cycle, add this to the fact that you can make gains for 10 weeks instead of 6, and with fewer side effects, and you get a very solid cycle.

Best Steroids for Bulking Up & Best Steroids for Lean Mass

Best steroids? Which are they? Are there steroids out there which are better for the user or produce better gains? Yes, there are best steroids! However, the results a particular steroid produces, and the quality of such results is purely based on the goals set before the steroid cycle. We cannot say which are best steroids for you, bu we can tell you which are the best steroids to reach your goals. Let’s look at some examples of goals set pre-steroid-cycle:

Goal 1: Bulk Up - Best Steroids for Bulking Up

1) Dianabol
2) Nandrolone Decanoate
3) Testosterone (esters – enanthate, cypionate)
4) Sustanon 250
5) Trenbolone
6) Boldenone (Equipoise)

When you are trying to bulk up, you are looking for steroid compounds which produce the most gains in the shortest period of time. Whether it’s lean gains or not, the steroids used in bulking will literally blow you up. Some of these steroids, such as Nandrolone Decanoate and Dianabol is the favorite stack of many bodybuilders. Try to ask Arnold Schwarzenegger about his bulking best steroids cycles, and what he thinks are the best steroids for bulking. Arnold Schwarzenegger will tell you they are Nandrolone Decanoate and Dianabol for bulking up.

Nowadays, many extreme bodybuilders tend to stacking steroids such Dianabol as well as Testosterone withNandrolone Decanoate as one of full bulking stacks.

The Trenbolone critics will get upset that trenbolone is not no. 1, why is it so? The popular belief is that trenbolone is a cutting/bulking substances, which brings you lean mass, however, any real trenbolone user will tell you that trenbolone injections every day are not reasonable. It’s not possible to inject yourself daily a dose of trenbolone unless you have an unlimited pain threshold; thus, it’s more clever to add trenbolone to an already existing steroid cycle such as Testosterone and Dianabol. On top of the daily injection problem, trenbolone is known for being terrible on cardio shape of the user. Cardio shape is diminished terribly with trenbolone.

Last on the list, you can see Boldenone. Boldenone is not so much on the list as a best steroids for bulking but for its’ ability to make you huge, but moreso for its’ ability to make you eat like a horse. Boldenone is one of the best steroids for increasing your appetite (probably the best one) than any other steroid, even better than B12 injections. On top of that, Boldenone is known to increase red blood cell count, which makes cardiovascular activity a breeze. Why is this good for your body? Well, if you’ve ever been on a bulking steroid cycle, walking around at 300lbs., you’d know why any help with your cardio shape is beneficial at all.

Goal 2: Lean Mass (cut up) - Best Steroids for Lean Mass

1) Primobolan
2) Winstrol
3) Testosterone Propionate
4) Trenbolone
5) Masteron

Now, on to leaning out, what are the best steroids for leaning out and cutting up? Well, let’s take a look at our list above. The most prominent of the steroids is probably Winstrol, which has been known for years to be one the best steroids for leaning out (rumored as the best steroids to lean out). Almost every steroid user has heard about or knows Winstrol in one way or another. Winstrol is on the list of best steroids for cutting up because of its’ unique ability to harden up muscle mass, making muscles appear harder and rounder.

Trenbolone, making the cutting list as well as the bulking list of best steroids, trenbolone is such a unique steroid that it deserves a lot of respect. Out of all the steroids available, trenbolone is one of the most effective, but also one of the most side effect filled drugs.

Primobolan is by far the best steroid for cutting up. Primobolan allows user to keep a low calorie diet while increasing muscle mass.

It was rumored that Arnold Schwarzenegger used Primobolan with Dianabol to cut up for a bodybuilding show. We think this rumor is a bit overblown. It’s more likely Arnold Schwarzenegger used Primobolan as well as other steroids to cut up; however, the real belief is that Arnold Schwarzenegger used Primobolan, Dianabol as well as human growth hormone (HGH). Human growth hormone (HGH) is the early version of HGH which was derived from dead human cadavers! These days all HGH is synthetic and belongs to the best steroids list.