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!

Using Methandrostenolone Tablets 10mg for Bodybuilding Cycles

Methandrostenolone was first developed in the 1950s and was soon a favorite among all kinds of athletes. This is due in large part to the fact that it is both easy to use and highly effective. In the US, production had a dramatic history, climbing for years, then dropping almost instantly in the 1980s when it was decided that Methandrostenolone 10mg tabs held no value for the medical community and it was removed from pharmacy shelves

Even so, the popularity of Methandrostenolone tablets continues, it remains the most widely used oral anabolic steroid in the US. As long as it is being made in any country, it will likely remain just as popular as it is now.

It is a highly potent steroid, similar to testosterone or Anadrol, but it has some potentially negative side effects. To begin, Methandrostenolone is highly estrogenic and gynecomastia (enlarged breast tissue in men) is a concern that can present quite early in a cycle, especially at higher doses. Another major concern is water retention, which can cause a significant loss in muscle definition due to increased water and fat. Individuals who are sensitive to estrogens may want to add an anti estrogen like Nolvadex or Proviron, or even stronger drugs like Arimidex, Femara, or Aromasin, if any of these are available.

Androgenic side effects are also quite common with Methandrostenolone, including oily skin, acne, and facial and body hair. Aggressive behavior is also fairly common with these kinds of steroids, so it is important to keep your temper in check during a cycle. Individuals who are genetically predisposed to male pattern baldness may also experience hair loss and may prefer to go with a milder anabolic steroid, such as Deca Durabolin, to prevent this. While Methandrostenolone can convert to a more powerful steroid by interacting with 5-alpha reductase enzyme, the same enzyme that converts testosterone to dihydrotestosterone, it does so only in trace amounts, so using Proscar or Propecia with Methandrostenolone is generally unhelpful.

Because Methandrostenolone is moderately androgenic, it is better suited to male athletes than females. When used by women, it has the potential for strong virilization effects, or the appearance of masculine characteristics in women. Some women do experiment with low doses of Methandrostenolone pills, typically 5 mg, and frequently do see dramatic muscle grown.

Anytime you take Methandrostenolone, you will see significant gains in muscle mass and strength. Its potency is frequently compared with other steroids such as testosterone and Anadrol 50, making it incredibly popular for bulking cycles. A daily dose of 20-40 mg is sufficient to offer results to even highly experienced users. There are users who take doses much higher than this, but this is unwise due to the increased potential for serious negative side effects.

Methandrostenolone also stacks well with most other steroids. It goes especially well with the mild anabolic steroid Deca Durabolin. Taking these two together can provide amazing gains in size and strength, without adding side effects beyond those generally seen with it alone. For maximum mass building, use a long acting testosterone, such as enanthate. Because it has such high estrogenic and androgenic properties similar to Methandrostenolone, the potential for side effects is quite a bit higher, but the huge gains in mass may make it worth the risk for some users. There are, however, drugs that can be used in conjunction with these that can reduce some of these side effects.

In order to be orally active, Methandrostenolone 10mg tablets are c17 alpha-alkylated. Essentially what this means is that it is chemically altered to allow it to pass through the liver without being denatured, so that it reaches the bloodstream in an active state. The downside to this is that the process that allows the steroid to survive passing through the liver also makes it toxic to the liver. Short term exposure can lead to elevated liver enzymes, while prolonged use can cause liver damage.

People with compromised livers should avoid Methandrostenolone, and anyone taking Methandrostenolone should limit cycles to no more than 6-8 weeks. It is also a good idea to see a doctor when taking Methandrostenolone so that liver enzyme levels can be monitored. The first visible indication of liver damage is jaundice, a yellowing of the skin and eyes as the liver has trouble effectively processing bilirubin. In the event this happens, stop using Methandrostenolone immediately and seek medical attention

It is interesting that Methandrostenolone is molecularly similar to boldenone, except for the chemical alteration previously discussed. The main difference between these two seems to be the estrogenic side effects, which are more pronounced with Methandrostenolone. Equipoise is relatively mild and generally does not require the addition of an anti-estrogen.

However, it is significantly more powerful at increasing muscle mass than boldenone, which suggests that estrogen is an integral part of anabolism. In fact, these two substances are so dissimilar that they are rarely thought of as being comparable. Because of this, Methandrostenolone is generally limited to use in bulking phases, while Equipoise is preferred for cutting phases or for building lean muscle mass.

The half life of Methandrostenolone tablets is relatively short compared to other steroids, about 3-4 hours. This means that taking it once a day causes blood levels to spike, then drop through the day. Many users will split their daily dose and take it two or even three times through the day. This has the benefit of keeping levels more steady through the day. The downside to this is the levels don’t get as high as they do when it’s taken all at once.

Knowing that blood levels of Methandrostenolone 10mg peak about 2-3 hours after taking it, the question is when is the best time to take it. It seems that taking it earlier in the day, preferably before working would, might be best. This allows for several daytime hours for the androgen driven metabolism to increase absorption of nutrients, especially following training.

Stacking and Dosage Timing

It has been established that at a daily dose of 50 mg taken in the morning, it causes minimal HPTA impairment. When using Methandrostenolone as part of a stack, it is generally recommended that it be taken in smaller doses spread throughout the day due to its relatively low half life of 3-4 hours.

When it comes to the pharmacological properties of Methandrostenolone tablets 10mg, it only weakly interacts with the androgen receptors and binds poorly to the receptors. It stands to reason, then, that much of the value of Methandrostenolone comes from effects that are not related to the androgen receptors. It does synergize well with Trenbolone, a Class I steroid, and is categorized as a Class II steroid. It also stacks well with Primobolan and Deca Durabolin.

On the other hand, Methandrostenolone does not stack well with Anadrol. These two work in very similar ways, so they do not synergize well. Also, Anadrol can aggravate estrogen related side effects. Bottom line, it stacks well with testosterone and with Class I steroids. Methandrostenolone tabs are converted via aromatase to methylestradiol. Adding Arimidex or letrozole to the stack can help to minimize this conversion. If conversion is to be allowed, Clomid or Nolvadex can block the side effects.

Nandrolone Phenylpropionate the very fast acting steroid.

Nandrolone Phenylpropionate is a version of nandrolone that is not as popular. Before we go any further, you should know the difference between Nandrolone Phenylpropionate and Deca Durabolin, which is just the ester. Both are a version of nandrolone, but the ester in Deca Durabolin is longer than the one in Nandrolone Phenylpropionate. A lot of people don’t realize that they can take this popular compound via a shorter ester. The only bad thing would be that with a shorter ester you have to take more injections per week, as least one every three days. But with a longer ester it only requires about one or two injections per week. However, there are advantages as well of Nandrolone Phenylpropionate, which we are going to discuss

The number one reason that Nandrolone Phenylpropionate is not as well liked as Deca Durabolin is because of the amount of milligrams that are available in the pharm variety. Deca Durabolin comes in a form that is not hard to inject, which is 200mg per ml. Most people can do two injections a week with ease.

We will further discuss the advantages of taking Nandrolone Phenylpropionate, but you have to have knowledge of what a half life means. Basically, it won’t be as hard to get to the body’s peak levels with Nandrolone Phenylpropionate. Deca Durabolin has a long ester which means that it will take longer than Nandrolone Phenylpropionate. Also it means that it is going to stay longer in your system. It will take longer for the person who likes to cycle his steroids. So do not use Deca Durabolin if you want to have cycles that are shorter than ten weeks, and you want to do numerous cycles each year.

Nandrolone Phenylpropionate would be a better choice for these things. Keep in mind that it takes Deca Durabolin about six months to leave your system, and it can be detected by others for about eighteen months. It only takes Nandrolone Phenylpropionate about two to three weeks to leave your system. This is huge difference when you are talking about nandrolones. Another thing that makes Nandrolone Phenylpropionate unpopular is that the injections can cause a little pain. They are not as comfortable as the Deca Durabolin injections, but they are not as uncomfortable as prop.

You should have a good idea as to what makes these two nandroloneslets different. So now look at the whole compound. First, since a nandrolone is utilized for anemia, you would probably say that it should help to increase your RBC count. Remember that your RBC count delivers oxygen to your muscles. It isn’t that much, but it helps. Also, it aromatizes, so you should get an Aromatise Inhibitor. Nandrolone won’t aromatize as much s testosterone, which explains why experienced bodybuilders like to use it. Aromatise inhibitors were not prevalent back in the old days, this is by many older bodybuilders opt for Deca Durabolin more so than testosterone in order to combat water retention. Most of the older generation still does not know what an aromatize inhibitor is. If you were to take a poll among older bodybuilders, many of them would say that they choose Deca Durabolin over most steroids, and now you know the reason why.

Deca Durabolin is used for HIV/AIDs these days. It helps to stop the muscles from dwindling away, but many would say that it makes better sense to use a longer ester for this purpose. It is also said that nandrolone is good to support the immune system. It is also good to enhance collagen synthesis, and this is why some bodybuilders use it to help with joint flare-ups. But, on the other hand, some bodybuilders say that this should not be done because things could go wrong in the end.

Nanadrolone is not known to be androgenic, but it has more anabolic qualities than testosterone does. Although some think the opposite, Nandrolone is not a harsh steroid. It does not have that many side effects. Maybe it is a result of people stacking it in error with larger amounts of testosterone, which can aromatize and increase water retention. Unfortunately, this can lead to gynecomastia.

Nandrolone Phenylpropionate is good to use with other short esters if you want to create a stack that has less than a 10 week cycle. An ideal bulk cycle would include the traditional NPP steroid and a prop. Use 300mg of both Nandrolone Phenylpropionate and a test prop weekly for a period of ten weeks. Did you see that I did not say to use anything oral to boost the cycle? It really isn’t required since both of these are short esters. However, you will still need to use an aromatase inhibitor.

One unfortunate effect of Nandrolone Phenylpropionate is the hindrance it causes to restoring the body’s natural testosterone production after a cycle. Depression is sometimes noted from Nandrolone Phenylpropionate usage. It also negatively affects the sex drive and causes erectile dysfunction in doses at a minimum of 200-400 mg per week. This negative sexual side effect increases when there is no testosterone supplementation or if it is not stacked with Trenbolone, Masteron, or Dianabol. The intensity of the side effect will vary per individual.

Don’t use Nandrolone Phenylpropionate unless you know how it’s going to react I your body and on your joints. Make usage in as low a dose possible for joint relief, and make sure it’s the lowest amount used in any bulking stack. Nandrolone is not recommended for brief cycles or when you know you will be drug tested because it tends to stay in the body longer. It is also not highly recommended for women because it takes too long to return to normal if adverse conditions happen.

10 Great Bodybuilding Steroid Cycles

There are loads of great cycles of steroids aimed at different standards of bodybuilder or looking at different outcome.

Most importantly - do not even consider using steroids unless your diet is ideal for gaining muscle mass, even if you are looking to increase your definition. You should also be training very hard and regular. Make sure your natural gains have slowed down if this is to be your first time.

Gynecomastia (presence of female breast tissue) and other aromatising side effects of some steroids (for example water retention) may be more apparent in certain individuals. If this is a problem take 20mg per day of Nolvadex / Tamoxifen until symptoms disappear, then continue with 10mg per day until the end of the cycle, or Clomid. It is generally thought best not to take Nolvadex unless you have these side effects, though it is good practice to keep some in stock in case it's required.

Clomid or HCG - may be taken post cycle if a few weeks break is expected. This is in order to help kick start your own natural testosterone secretion, to minimise post-cycle side effects and, more importantly, to minimise any muscle loss after a course. There are a number of recommended ways to take Clomid, but an effective method is: 100mg per day for 7 days commencing 7-18 days post cycle depending on what is in the cycle. This is followed by a further 50mg per day for  a further 2 weeks.

Some folk prefer to use HCG and after heavy stacks both may be suggested. HCG should commence during the last week, with a jab weekly, for 3 jabs of 2500iu each.

1. Beginner cycle #1 
The most frequently asked question in the steroids forums is for a great effective beginners cycle:

Deca-Durabolin - 200-400mg per week for 8 weeks
Sustanon 250 or Testoviron depot - 500mg per week for 8 weeks

This is a standard first course recommended by most, even if the individual wishes to lose fat. Whether you opt for Testoviron or Sustanon is personal choice or depends on availability; both are great drugs. 400mg of Deca-Durabolin per week is generally assumed to be the minimum amount for gains, however, many first time users do extremely well on less than this.

Continue on this for the full 8 weeks, but if you are still growing well, why stop? Review gains every two weeks, and it may be continued for 10, 12 or more weeks.

Nolvadex should be on hand in case symptoms of aromatisation become apparent. Clomid should be used post cycle commencing at 10-14 days afterwards.

The testosterone and the Deca-Durabolin can be split down into 2-3 shots per week:
250mg of Testosterone (1ml) plus
100mg of Deca-Durabolin (1ml) mixed into the same syringe,
and another of 200mg of Deca-Durabolin (2ml).

2. Beginners cycle #2 - The Classic Mass Builder 

This is a variation on the above:

1. Deca-Durabolin - 400mg per week for 8 weeks 
2. Sustanon 250 or Testoviron depot - 500mg per week for 8 weeks 
3. Dianabol - 30mg per day, six days per week for 6 weeks 

This stack should produce good results for the steroid user looking for mass. Here the Deca-Durabolin should be 400mg for optimum effects, and the Dianabol at the onset helps kick start the cycle while you are waiting for the longer acting Deca-Durabolin and test to take effect.

Nolvadex should be on hand in case symptoms of aromatisation become apparent. Clomid should be used post cycle starting at 10-14 days afterwards. You may hold a lot of water from this brought about by the Dianabol and the testosterone but this can be reduced by the use of Nolvadex / Tamoxifen or Arimidex.

The dosage of Dianabol may be divided out through out the day and taken every 3-4 hrs as it has such a short half-life. Though most people take half in the morning and half in the evening. Take them with / after a protein-based meal.

The Testosterone and the Deca-Durabolin can be split down into 3 shots per week:

1. 250mg of test (1ml) plus 100mg of Deca-Durabolin  (1ml) mixed into the same syringe, 
2. 200mg of Deca-Durabolin  (2ml). 

3. One of the favourites 

One of my many favourites, again a variation on the above, just with more dosage. This one is a great mass builder and for the more advanced bodybuilder:

1. Testoviron depot - 750mg per week for 8 weeks 
2. Deca-Durabolin - 500mg per week for 8 weeks 
3. Dianabol - 30mg per day, Monday to Friday weeks 2-7 

This is a big stack, but not huge, but bloody great !!! I always seem to grow well on Testoviron.

The above instructions apply, i.e. Nolvadex, Clomid, etc. Clomid should  begin 7 days post cycle.

4. A Biggy from Trident 

Trident claims this is his favourite cycle which he has done a few times:

Weeks 1 - 4 

1. Sustanon 250 - 1,000mg per week 
2. Testoviron depot - 1,000mg per week 
3. Anadrol 50 - 100mg per day 

Weeks 5 - 8 

1. Sustanon 250 - 500mg per week 
2. Testoviron depot - 1,500mg per week 
3. Dianabol - 50mg per day 
4. Deca-Durabolin - 400mg per week 

Weeks 9 - 12 

1. Sustanon 250 - 500mg per week 
2. Testoviron depot - 250mg per week 
3. Deca-Durabolin - 400mg per week 
4. Nolvadex 10mg per day all through 
5. Proviron - 50mg per day weeks 2 to 6. 
6. Clomid week 10 - 50mgs per day for 14 days 
7. HCG - 2 shots per week of 2500iu with the Clomid 

This is a big cycle, and very androgenic. Side effects may be high, hence the use of Nolvadex throughout, and the use of Clomid commencing 14 days afterwards, and HCG before the end of the cycle. The use of HCG gets your own testosterone levels up before any fall in androgens. There is a degree of tapering in this cycle due to its high testosterone amounts.

5. Superman's Super Stack 

This is another great lean mass builder:

1. Trenbolone - 75mg per day 
2. Winstrol - 50mg per day 
3. Testosterone Propionate - 100mg every other day 

A six-week course and the usual precautions apply.

6. Phantomdh's cycle

Phantomdh's favorite cycle is the Sustenone, Deca-Durabolin, Dianabol, Winstrol:

1. Sustanon 250 - 500mg per week, weeks 1-10 
2. Deca-Durabolin - 400mg per week, weeks 1-10 
3. Dianabol - 35mg per day, weeks 1-4 
4. Winstrol 30mg - weeks 5-10 

This is another great mass builder. The usual precautions apply.

7. A testosterone-Free Lean Mass Builder 

This is one if you want to avoid testosterone-based steroids. It's too often assumed that just because 'mild' steroids like Primobolan are not very androgenic, then they're
not very good mass builders. Remember, all steroids are anabolic, and Primabolan as part of a stack is an excellent adjunct:

1. Primobolan depot - 300mg per week for 8 weeks 
2. Deca-Durabolin - 400mg per week for 8 weeks 
3. Winstrol - 150mg per week, weeks 2-7 

This is not a huge stack, but is great for building quality, lean size (coupled with a sensible diet). There is a number of non-bodybuilding fellows, e.g. athletes,
footballers, etc, and this may be a great cyclefor them to try.

8. Knorkop's Frontloader. This is a great cycle from Knorkop, used as an example of frontloading Equipoise and Deca-Durabolin

Week 1 - Frontloading 

1. Equipoise - 800mg per week 
2. Deca-Durabolin - 800mg per week 
3. Testosterone propionate - 100 mg every other day 

Week 2 

1. Equipoise - 400mg per week 
2. Deca-Durabolin -  400mg per week 
3. Testosterone propionate - 100 mg every other day 

Week 3 - 4 

1. Equipoise - 400mg per week 
2. Deca-Durabolin - 400mg per week 
3. Winstrol - 50mg every other day 

Week 5 - 8 

1. Equipoise - 400mg per week 
2. Deca-Durabolin -  400mg per week 
3. Winstrol - 50mg every other day 

Week 9 and 10: 

1. Equipoise - 400mg per week 
2. Deca-Durabolin - 400mg per week 
3. Testosterone propionate  - 100mg every other day 

This is a great lean mass builder again, showing how frontloading is done. The downside is a lot of jabs, due to Equipoise being just 50mg per 1ml. The usual precautions apply, and use HCG and Clomid post cycle at 7 days.

9. Wrongun's Mind Blower: 

This 'Mind Blowing Stack' was posted by Wrongun. It is a heavy androgenic cycle, and only for use by the experienced gear-user.

1. Testoviron depot - 1,000mg per week, weeks 1-10 
2. Equipoise - 800mg per week, weeks 1-10 
3. Dianabol - 50-75mg per day, weeks 1-5/6 
4. Testosterone suspension - 100mg per day, weeks 1-4/5 
5. Trenbolone - 150mg per day, last 4-6 weeks 
6. Winstrol at the last - 100mg per day, last 4-6 weeks 

Side effects will be high on this so take precautions. I would recommend Nolvadex use throughout at 10mg per day, or Arimidex 1mg every other day. Clomid and HCG -  post cycle are a must - commence the HCG  in the last week of the cycle, but Clomid 14 days afterwards

10. Nice and simple, but very effective: 

1. Anadrol 50 / Anadrol 50 - 100mg per day, 6 days per week 
2. Deca-Durabolin -  400mg per week 

This 6-week course produced very effective results for me recently. It took 4 weeks to kick in properly though, but well worth it. The usual precautions are a must here, with Clomid commencing 7 days post cycle.

Boldever (Boldenone Undecylenate) by Vermodje

Boldever (Boldenone Undecylenate) is an injectable steroid which contains the hormone Boldenone Undeclynate. The preparation comes in vials of 10mls and contains 200mgs of Boldenone Undeclynate per ML.

Boldever (Boldenone Undecylenate) has become a very popular steroid with athletes and bodybuilders due to the fact that it has very low side effects and has anabolic properties which promote a steady gain in quality muscle mass over time. The steroid was tagged with the name Boldenone Undecylenate when it first became available as a veterinary steroid and was widely used in racehorses.

Boldever (Boldenone Undecylenate) can be effectively incorporated in both "cutting" and "bulking" cycles due to the well balanced effects of this anabolic substance. This steroid aromatizes very little, and therefore produces almost no estrogenic side effects such as water retention or "gyno" (the development of female tissue under the nipples in males resulting in unattractive and often painful lumps in this area), and therefore is a favorite among bodybuilders who are looking to make solid gains without the extra bloat, or are nearing contest.

This steroid also increases protein synthesis and red blood cell count meaning that nutrients are transported throughout the body much more effectively. Because of this, Boldever (Boldenone Undecylenate) is able to make much more use of less food, enhancing its capabilities as an effective hormone to use when "cutting" and a bodybuilder is trying to reduce calories to get into contest shape. Also, the increased red blood cell count caused by this steroid also increases oxygen transportation throughout the body, thus giving athletes and bodybuilders much more endurance and the capability to endure cardio sessions for much longer periods of time, which obviously makes this drug even more popular among those looking to shed bodyfat.

Users of Boldever (Boldenone Undecylenate) also report a dramatic increase in vascularity, which can also be attributed to the oxidizing benefits of Boldenone Undecylenate. Bodybuilders using Boldever (Boldenone Undecylenate) in a cutting cycle often look to stack it with an oral steroid such as Stanozolole or Oxandrolone to further increase anabolic activity while keeping estrogenic side effects out of the picture.

Boldever (Boldenone Undecylenate) also has properties which make it very favorable amongst Bodybuilders looking to incorporate it into their bulking cycles. Users of this steroid often report an increase in appetite and the ability to eat more food easily when trying to gain weight in the offseason. The mild nature and steady gains produced by Boldever (Boldenone Undecylenate) also make it very effective for those looking to do longer cycles (12-20 weeks ), where as most users note a continuous gain in muscle mass and strength over this time and credit the steroid with helping the muscles maintain a more defined, vascular tone throughout bulking .

Bodybuilders looking for size often stack Boldever (Boldenone Undecylenate) with other anabolic drugs such as a testosterone preparation and/or Deca-Durabolin .

Women bodybuilders are also fond of this steroid due to its mild nature and low androgenic properties. The most often side effect of the drug being an increase in libido, women find that the drug rarely causes any masculizing side effects when kept in a reasonable dosage range.

Male bodybuilders generally takeBoldever (Boldenone Undecylenate) in doses of 300-800mg's a week for 8-20wks, depending on goals, while women bodybuilders often find a dosage of 50-100mg's a week to be very effective for making quality gains while keeping side effects to a minimum. This steroid has a long half life (7-10) days and is most commonly injected twice per week to keep blood concentrations as steady as possible.

Positive Effects of anabolic steroids on the Heart

Anabolic steroids will cause your kidneys to implode, your heart to blow a ventricle, and your liver to squirt out of your arse, fly across the room, and knock the cat off the futon. We read it on the Internet and saw an after school special about it, so it must be true, right?

Actually, the more you learn about anabolic steroids, the more you come to realize that, like all drugs, there’s a difference between their intelligent use and outright abuse. In this article, Doug Kalman takes a look at the effects of Testosterone on the heart. What he found may surprise you.

Over the years we’ve all heard the repeated mantra that anabolic steroids are bad for the heart. Some physicians will tell you that gear raises your risk of heart disease by lowering your good cholesterol (HDL) and raising your bad cholesterol (LDL). In fact, as some docs will tell you, anabolic steroids are known to even induce cardiac hypertrophy (enlargement of the heart). And since you can’t flex your heart in an effort to woo women, who’d want that?

But, as in every story, there’s more than one side. In fact, let it be said, the dangers of anabolic steroids are overstated and, hold onto your seats, may even be good for the heart. Let’s examine some of the scientific studies on the positive effects of Testosterone on the heart.

What are the cardiovascular effects of anabolic steroids?

Cardiologists at the Royal Prince Alfred Hospital in Australia recruited both juicing and non-juicing bodybuilders for a study. Each bodybuilder had various aspects of the heart measured (carotid intima-media thickness, arterial reactivity, left ventricular dimensions, etc.). These measurements indicate whether bodybuilding, steroid usage or both affect the function, size, shape and activity of the heart.

The doctors found some obvious and not so obvious results. Predictably, those bodybuilders who used steroids were physically stronger than those who didn’t. What was surprising was that the use of steroids was not found to cause any significant changes or abnormalities of arterial structure or function.

In essence, when the bodybuilders (both groups) were compared with sedentary controls, any changes in heart function were common to bodybuilders. The take home message from this study is that bodybuilding itself can alter (not impair) arterial structure/function and that steroids do not appear to impair cardiac function.

Does MRFIT need a T boost?

A famous cardiac study was published about 10 years ago. It soon became on ongoing study known as the Multiple Risk Factor Intervention Trial (MRFIT). The present study examined changes in Testosterone over 13 years in 66 men aged 41 to 61 years. The researchers determined if changes in total Testosterone are related to cardiovascular disease risk factors.

The average Testosterone levels at the beginning of the study were 751 ng/dl and decreased by 41 ng/dl. Men who smoked or exhibited Type A behavior were found to have even greater decreases in T levels. The change in Testosterone was also associated with an increase in triglyceride levels and a decrease in the good cholesterol (HDL).

The authors concluded that decreases in Testosterone levels as observed in men over time are associated with unfavorable heart disease risk. (2) Sounds to me like a good reason to get T support/replacement therapy in the middle age years!

In a similar study, researchers in Poland examined if Testosterone replacement therapy in aging men positively effected heart disease risk factors. Twenty-two men with low T levels received 200 mg of Testosterone enanthate every other week for one year. Throughout treatment, Testosterone, estradiol, total cholesterol, HDL and LDL were measured.

The researchers determined that T replacement returned both Testosterone and estradiol levels back to normal and acceptable levels. They also found that T replacement lowered cholesterol and LDL (the bad cholesterol) without altering HDL (the good cholesterol). Furthermore, there was no change in prostate function or size.

The take home message from this study is that T replacement doesn’t appear to raise heart disease risk and it may actually lower your risk. It appears that more physicians should be prescribing low dose Testosterone to middle age and aging men for both libido, muscle tone and for cardiac reasons.

What about younger men?

It’s been long established that men have a higher risk of heart disease. One of the risk factors implicated is Testosterone. Reportedly, the recreational use of Testosterone can alter lipoprotein levels and, in fact, case reports exist describing bodybuilders who’ve abused steroids and have experienced heart disease or even sudden death. But the question remains, is the causal association one of truth or just an association?

To answer this, researchers at the University of North Texas recruited twelve competitive bodybuilders for a comprehensive evaluation of the cardiovascular effects of steroids. Six heavyweight steroid-using bodybuilders were compared with six heavyweight drug-free bodybuilders.

As expected, the heavy steroid users had lower total cholesterol and HDL levels as compared to the drug-free athletes. What was unexpected was that the steroid users also had significantly lower LDL (the bad cholesterol) and triglyceride levels as compared to the non-steroid users. In addition, the juicers also had lower apolipoprotein B levels (a marker for heart disease risk). Thus, the authors concluded that androgens do not appear to raise the risk of cardiovascular disease. The take home message from this study is that the negative cardiac side effects of steroids are most likely overstated.

In a little more progressive study, researchers at the Albert Einstein College of Medicine in the Boogie Down Bronx (the BDB to those in the know) examined Testosterone as a possible therapy for cardiovascular disease. The researchers note that T can be given in oral, injectable, pellet and transdermal delivery forms. It’s noted that injections of Testosterone (100 to 200 mg every two weeks) in men with low levels of T will decrease total cholesterol and LDL while raising the HDL.

In fact, Testosterone therapy has been found to have antianginal effects (reduces chest pain). Low levels of Testosterone are also correlated with high blood pressure, specifically high systolic pressure. The researchers determined that returning T levels back to normal and even high-normal levels have positive cardiovascular effects and should be considered as an adjunctive treatment for maintaining muscle mass when someone has congestive heart failure.

Putting it all together

Strong research demonstrates that the risks of negative cardiovascular effects of steroids are overstated. In fact, a recent paper published in the Canadian Journal of Applied Physiology questioned the whole risk of using steroids. (6) Joey Antonio, Ph.D. and Chris Street MS, CSCS published strong data showing that the risks of steroid use are largely exaggerated, much like scare tactics used by your parents while you were a kid. Of course, it goes unsaid that abuse of anything will lead to unwanted consequences.

We know that as we age, circulating Testosterone levels naturally decrease. For most people the Testosterone decrease goes from high-normal to mid to low normal. Data shows that there’s an inverse relationship between T levels and blood pressure as well as abdominal obesity (that paunch we see on so many middle age males).

Testosterone replacement lowers abdominal obesity and restores Testosterone back to normal levels. Restored Testosterone is correlated with better mood, better muscle tone, stronger sex drive, lower cardiovascular disease risks, stronger bones and better memory. It’s important to note that while conservative use gives a pronounced positive health benefit, higher doses may not necessarily lead to further health benefits.

What to do

If you see your body composition changing (your gut starts looking like your Uncle Lester’s), your strength or muscle tone diminishing despite your hard training and good diet, and your sex drive not matching up to TC’s columns, have your Testosterone levels checked. The acceptable normal range for Testosterone to physicians is 300 mg/dl to 1100 mg/dl. Yes, that’s a pretty wide range.

In the clinic, we see people with the complaints consistent with “andropause” (a term for male menopause) and/or increased cardiovascular risk having Testosterone levels between 300 mg/dl and 550 mg/dl. Bringing it up to the mid to high-normal level is what gives the health and “youthful” benefits. Traditionally 200 mg/dl of supplemental Testosterone given every one to two weeks improves body composition, lowers total cholesterol and LDL, while raising HDL.

It appears that supplemental T is a healthier and safer way to go than many of the drugs used to treat poor lipid profiles. The data presented in this article applies for males over 35, not those who are 18. If you think that you can benefit from Testosterone therapy look for physicians who market themselves as “anti-aging” or “longevity physicians” as well as the more progressive endocrinologists or cardiologists.

How to Train Through Injuries

Don't assume that medical practitioners will tell you everything you need to do to recover. Recovery is your responsibility. Spend your downtime focusing on the basics and dialing in movement patterns. All recovery is aerobic in nature. Do aerobic conditioning to speed recovery. Move every day, even the injured area if possible. Work around specific injuries. Upper body injuries are the easiest to train around. Taking a month off from squats and deadlifts isn't a bad idea. If you concentrate on posterior chain and core work, you'll hit new PR's when you resume squatting and deadlifting. Lower body injuries can be difficult to work around, but with a few good strategies you can continue to train and retain most of your strength.

The most important element of training through any injury is mindset. You have two options:

Wallow in self pity and allow yourself to regress while you slowly recover to your new, lower baseline. See the injury as an opportunity and challenge to correct weaknesses and recover as quickly as possible. I suggest number two. Your mindset will dictate how successful your recovery is.

Recovery is Your Responsibility
Don't assume that the medical practitioners you're working with will be instructing you on everything you can do to recover as quickly as possible. This isn't a knock on doctors or physical therapists. Most of them spend an extremely limited amount of time with patients and can hardly get them to do the minimum amount of rehab.

In fact, studies have shown that most people are so apathetic that they won't even take life-saving drugs more than 50% of the time, let alone do anything that involves more than stuffing a pill in their mouth.

Having a successful and speedy recovery is your responsibility, no one else's.

How Injuries Affect Training
Your immune system is intricately tied into your body's response to exercise. When you lift a heavy weight or smoke a conditioning workout, cellular damage occurs. This causes a cascade of other responses that end with you becoming bigger, faster, or stronger. This dynamic interaction means that your body's response to the same stimulus is constantly changing.

Any injury that causes a large systemic immune response will disrupt your body's response to training and ability to tolerate stress. You need to modify your training to account for how stressed your immune system is throughout the recovery process. Exercise beyond your body's ability to recover is a "pathogenic" stressor and slows recovery instead of stimulating it.

Basics of Recovery
ouch
Work on your weaknesses
Training what you suck at, well, sucks. But take this as an opportunity to improve. If you're like 99% of lifters, you need better aerobic capacity, movement, and breathing. In addition to that, you'd likely benefit from spending some time focusing on the basics and dialing in movement patterns again.

If you don't know what you suck at, just ask yourself what you dread training the most. Better yet, ask a training partner or friend who isn't afraid to hurt your feelings about what your weaknesses are.

Figure out weaknesses and attack them. Common weaknesses include:

• Conditioning
• Movement
• Breathing
• Exercise Technique
• Don't ignore conditioning

All recovery is aerobic in nature. Blood flowing around an injured site as well as throughout the body promotes exchange of waste and the rebuilding of cells and speeds recovery.

Aerobic conditioning also develops the fat oxidation capacity of your liver, which allows it to clear out immune system waste products more quickly. In addition, aerobic conditioning allows for greater parasympathetic tone, which promotes rest and recovery.

I can hear the excuses now. "I'm trying to gain muscle." "I don't want to get weak." These bullshit excuses are the plaintive cries of mediocrity. Unless you're an elite-level power lifter, Olympic lifter, or bodybuilder, you have no excuse to be deconditioned.

Let's clarify what I mean by "elite" because that's a term that gets bandied about almost as ridiculously as "warrior" lately. Nobody who deadlifts twice their own bodyweight is strong. A double bodyweight deadlift just means that you aren't weak. At my gym the strength standard for endurance athletes is a double bodyweight deadlift.

Similarly, no one who weighs 200 pounds is too heavy to have a decent aerobic capacity. I work with multiple athletes that weigh 200-220 pounds who regularly place well in endurance events (triathlons, marathons). You have no excuse. Get to work.

So, do your aerobic conditioning. Work up to 2-3 times per week for 60-90 minutes. Circuits of various low threshold movements can be a substitute for steady state aerobic work.

Movement is nutrition
Whenever you injure a soft tissue (muscle, ligament, tendon), movement is your best friend. As long as you use common sense and stay within the range of motion and loads your medical practitioners outline, you'll be doing your body a favor. Movement stimulates increased blood flow around the injured site, thus feeding nutrients and getting rid of waste byproducts.

Movement is also a stress (a positive one when you listen to your body) and it stimulates scar tissue formation. This is important because scar tissue develops in specific formations to handle the stress that it's placed under.

If you don't stress the injured site during recovery, you won't develop scar tissue that can handle the movements and types of stress that it'll be under when you're healthy and return to full speed. Known movements, performed at a low intensity for reasonable volume, speed up recovery.

Within the context of your specific limitations, move every day, even the injured area if possible.

Breathing matters

Breathing stimulates the lymphatic system, digestion, blood flow (oxygenation of tissues), immune system, and helps "clean" the organs. All of this stimulates faster recovery.

Opioid intake (pain killers), pain, and anxiety due to injury or surgery all have significant effects on your autonomic nervous system, which disrupts breathing patterns. If not addressed, this disruption can compromise recovery due to suboptimal acid-base balance in the body and the cascade of ensuing negative effects.

Most of the immune cells in your body are created by the bone marrow in the heads of the ribs. Proper breathing stimulates blood and lymph flow around the ribs, supporting optimal immune cell production. Non-optimal breathing also affects cognitive function. This impairs your ability to make good decisions and changes your perception of everything.

Learn how to breathe properly and practice every day.

Working Around Specific Injuries
Here are some basics for working around injuries. Apply these within the context of your specific situation. Be smart and do what works for you. These strategies are suggestions, not instructions. Don't do something just because it's listed here.

Shoulder, Hand, Wrist, and Elbow Injuries
Upper body injuries are the easiest to train around. You still have your lower body, core and one unaffected arm to train.

Train the other arm. Just because one of your arms is injured doesn't mean the other one can't be trained.

Try:

• Single Arm Dumbbell Rows
• Single Arm Dumbbell Bench Presses
• Single Arm Dumbbell or Kettlebell Overhead Presses
• Single Arm Pulldowns

Give your spine a break. Taking a month or two off from squats and deadlifts isn't necessarily a bad idea. I did that following my most recent shoulder surgery and after a few months of hip lifts, belt squats, and lots of posterior chain and core work, I returned to squatting and deadlift. I was hitting PR's a few months later because I fixed my weaknesses. My back also thanked me. Spine deload exercises include:

Rear-Foot Elevated Split Squat (weight in one hand + weighted vest)
Lunge Variations (weight in one hand + weighted vest)
Hip Thrust

Incorporating dynamic work is a great way to overload the lower body without having a lot of weight on the spine. Examples of dynamic exercises:

• Box Jumps
• Hurdle Jumps
• Depth Jumps
• Split Squat Jumps
• Squat Jumps
• Knee, Ankle, and Foot Injuries

Lower body injuries can be difficult to work around, but with a few good strategies you can continue to train and retain most of your strength throughout your recovery period.

Train the Upper body. This may seem obvious, but most people think any injury means no training. You can still train the upper body with very few modifications and a good training partner.

Train the uninjured leg. Some options:

• Single Leg Squats
• Single Leg Hip Lifts
• Single Leg Deadlifts

Core Training. A lot of core training involves the lower extremity and without one leg, finding core exercises to do can be difficult. Some of my favorite core exercises for clients with a lower body injury:

• Dead Bugs
• Leg Lowering Exercises
• Straight Leg Sit Ups
• Hanging Unilateral Leg Raises

Lower Back, Hip, and Abdomen Injuries
Injuries around the middle of the body are the hardest to train around. However, that doesn't mean that you can't continue to train.

Train the Upper Body
When I have clients with lower back and abdominal injuries we start with a lot of low intensity upper-body work that doesn't stress the injured area. This usually means simple exercises such as floor presses and chest supported rows. Experiment with supported variations that require less core involvement until you find something that works for you.

Replace intensity with volume and density. It's unlikely you can lift heavy while recovering from this type of injury, so instead focus on doing a lot of high quality, low intensity work in short periods of time. The formula outlined below stimulates blood flow and parasympathetic (rest and recovery) activation.

Movement Work – Light-Weight Lunges, Squats, Deadlifts
Breathing exercises between sets
Here's an example of a circuit combining these different principles:

Kettlebell Romanian Deadlifts (very light with slow lowering phase)
Dumbbell One-Arm Bench Presses
Half-Kneeling Cable Rows (hold at top for 3 seconds)
Deep Breathing Squats
Four sets of 5 reps of all exercises. No rest between exercises; the breathing exercise is the rest between sets.

Stages of Recovery
Initial
The initial recovery period will range in length from weeks to months depending on the severity of the injury. During this time your body is in a constant state of systemic inflammation and recovery. The goal during this period should be to feed the recovery process and correct weaknesses without doing too much and inhibiting recovery.

Use the following guidelines to craft a training plan:

Perform aerobic activities at least 2-3 days per week.
Do some type of movement (squats, hip hinges, rows, presses) every day, but keep the intensity and volume fairly low.
Perform breathing exercises daily.
Focus on correcting weaknesses.
Eat a clean diet. Gut health contributes to sleep quality, immune response, and your overall internal health.
Perform soft tissue work daily over the entire body including around the injured site.
Sleep a lot.
Move throughout the day. My favorites are going on five minute walks or performing short sets of 20-25 air squats, light kettlebell swings, push-ups, and pull-ups every one or two hours (or whatever movements I can do).
Avoid heavy lifting, anaerobic conditioning, or crushing yourself in any other way during a training session.
Middle
The middle stage of recovery begins when you're off all pain meds and are able to start more aggressive physical therapy or training without feeling awful for several days. The systemic hormone response from these days should actually speed the recovery process. Aerobic and other low intensity work should be performed on all "off" days.

Use the following guidelines for the middle part of your recovery:

Alternate between moderately difficult and easy training days.
Easy training days should consist of movement and aerobic work.
Hard training days should follow the set/rep/intensity/rest scheme outlined below because it stimulates a large GH and testosterone response but won't crush your nervous system:

Perform variations of the big lifts: squats, deadlifts, presses, rows, pull-ups.
Do full body workouts, 3-5 main exercises, 3-5 sets per exercise, sets of 5-10 reps.
Perform supersets of 2-4 exercises allowing full recovery between sets.
Use moderate intensity. Leave at least 2-3 reps in the tank and focus on perfect technique.
Light sprints (10-15 seconds) can be performed 1-2 times per week. These are not "all out" days but more like 80-90% effort.
You shouldn't accumulate fatigue over the course of the week. You should feel close to 100% before you perform another strength session.
Back to Normal
dip
The final 10-20% of recovery is always the most frustrating. Working with skilled practitioners can help restore movement and function much faster than if you decide to go at it alone. Key tactics of the final stage of recovery:

Slowly return to full intensity workouts.
Focus on restoring proper mechanics and movement up and down the chain from the site of the injury.
Listen to your body and have training partners critique form or record form on all big lifts to ensure proper movement.
Have a long-term mindset. One training session or season is meaningless in the context of a lifetime. Don't take unnecessary risks in the name of short-term satisfaction.
Now, these are just recommendations and are far from comprehensive. Develop a relationship with the team of people you're working with and make a plan that works for you. It's your body and it's your responsibility to make the best of the situation. Be creative, listen to your body, and most importantly, buy in to the fact that you're in control of how you recover from an injury.

Deca-Durabolin Weakens Tendons and Collagen

Is it just a coincidence that bodybuilders are more likely to suffer injuries because of heavy training, or does the use of anabolic steroids have any impact on tendon/collagen strength? The research is very preliminary, as only a few studies have examined the effects of anabolic steroids on tendon and collagen strength. It was shown that anabolic steroids alter the biomechanical properties of tendons and reduce tendon flexibility.

Some interesting theories have been suggested as why heavy anabolic steroid use can cause tendon injury, which is based around cortisol production and anabolic steroids. Researches have demonstrated that anabolic steroids combined with tension overload reduced MMP2 activity (MMP2 is a gene responsible for collagen production) and increased serum values of cortisol. During cortisol treatment, the serum levels of genes responsible for collagen production decrease, suggesting that cortisol suppresses the synthesis of collagen production. The reduction in genes for collagen and tendons have been speculated as to why anabolic steroids makes bodybuilders susceptible to injuries. New research links the use of high doses of anabolic steroids to tendon and collagen dysfunction, which may make a bodybuilder think twice about training heavily while using anabolics.

Researchers examined how heavy use of the anabolic steroid Deca-Durabolin affected collagen strength in rats. The rats were separated into two groups: natural training and training with heavy anabolic steroid use. The dose the researchers administered to the rats was considered supra-physiological – Deca-Durabolin (nandrolone decanoate) 5mg/kg of bodyweight.

The rats were cleverly forced to perform resistance exercise, but you can’t just tell a rat to start benching – so the researchers attached weights to the rats’ backs. They dropped the rats into a tank of water and the rats immediately jumped out of the water as soon as they were dunked. Every week, the researchers gradually made the weight on the rats’ backs heavier and heavier until at the end of seven weeks the weight was 80 percent of their bodyweight. The researchers dropped the rats in the tank so that they performed this for 4 sets x 10 repetitions of “jumps” with 30-second rest periods. After that, they rats were sacrificed and the rats’ tendons and collagen were examined for gene expression.

There were some very interesting findings after seven weeks of training with anabolic steroids, compared with the natty (natural) group of rats. The natty group did not have any biochemical changes in the rat tendon/collagen properties, while the anabolic steroid group had major changes. The Deca-Durabolin group had reduced biochemical properties of genes involving tendon and collagen strength.

It is interesting to note that anabolic steroids administration reduced the accumulation of IGF-1 mRNA levels in some tendon regions, compared to the non-treated, trained group. This decrease of IGF-1 mRNA levels induced by AAS administration may be related to the observed decreases collagen expression when considering the possible connection between IGF-1 and collagen synthesis. The anabolic steroids treatment also decreased the MMP-2 mRNA expression (this gene encodes an enzyme for collagen).

The above study is similar to another recently published study, which showed that nandrolone impaired the healing of rotator cuffs of rabbits. In the latter study, male rabbits underwent an incision in the rotator cuff and were divided into groups with anabolic steroids (nandrolone decanoate, 10mg/kg) and natural recovery. Groups that did not receive anabolic steroids showed better healing and more tendon strength compared to groups that received anabolic steroids. Microscopic examination of specimens from the groups with anabolic steroid use showed focal fibroblastic reaction and inflammation, suggesting an impaired healing response.

The key point is that many of these studies were using supraphysiological dosages of steroids that could be like the typical Olympia stack – but the new research suggests that a high-volume approach to training with less weight may be a better approach to use for a bodybuilder than a high-intensity, heavy weight program that puts more stress on the tendons and makes them more susceptible to injury.

Testosterone Muscle Hypertrophy. IGF-1 and Testosterone

Hormones, such as human growth hormone (GH) and testosterone, have been shown to play a role in muscle hypertrophy and strength gains. Men suffering from GH or testosterone deficiency have increased fat mass, reduced muscle mass, and reduced muscle force production. The anabolic effects of testosterone on muscle mass are dose- and concentration-dependent. An earlier study demonstrated that supraphysiological doses of testosterone can induce increases in muscle size and strength in younger men without exercise. Testosterone-induced increase in muscle mass is associated with a dose-dependent increase in cross-sectional areas of both type I and type II muscle fibers. However, the mechanisms by which testosterone increases muscle mass are not well understood.

The prevalent dogma for the past 50 years has been that testosterone increases muscle mass by stimulating fractional muscle protein synthesis. Testosterone administration primes skeletal muscle for growth by increasing net protein synthesis, even in the fasted state. The logical extrapolation of a continued increase in net protein synthesis is that it results in increased lean body mass and strength. Additionally, testosterone stimulates many other pathways besides just increasing protein synthesis rates, to stimulate muscle hypertrophy.

Testosterone administration also results in increases in GH secretion, androgen receptor number, satellite cell activity, and increased IGF-1 expression in skeletal muscle. It has also been demonstrated that the increase in muscle anabolism is associated with an increase in the expression of intramuscular mRNA IGF-1. High-intensity resistance exercise has been shown to increase anabolic hormones, but there is confusion as to how important the acute increases in anabolic hormones are.

There has been recent debate as to how effective the acute increases in testosterone concentrations are for increasing muscle mass. A couple of studies have suggested that acute increases in testosterone are not necessary for increases in muscle growth; this has led to confusion as to how to train.

Researchers at the Exercise Metabolism Group at McMaster University reported that muscle hypertrophy took place without acute increases in anabolic hormone concentrations.10 Ten healthy, young male subjects performed unilateral resistance training for eight weeks (three days per week). Unilateral resistance exercise is where you train only one arm or in this case, leg (as opposed to both arms or legs), while the other arm or leg is used as a ‘control’ or untrained muscle. Exercises used in the study were knee extensions and leg presses, performed at 80-90 percent of the subject’s single-repetition maximum (1-RM). Blood samples were collected before, immediately after, 30, 60, 90, and 120 minutes post-exercise.

Total testosterone, free testosterone, GH, and insulin-like growth factor-1, along with other hormones, were analyzed for the first training bout and following the last training bout. Thigh muscle cross-sectional area (CSA) and muscle fiber CSA by biopsy (vastus lateralis) were also measured pre- and post-training. No acute changes in GH, testosterone, or IGF-1 concentrations were observed in the 90 minutes following exercise, and there was no influence of training on the anabolic hormones measured. GH did show a moderate increase 30 minutes post-exercise, but returned to baseline values by 90 minutes. Training-induced increases were observed in type IIb and IIa muscle fiber CSA. No changes were observed in fiber CSA in the untrained leg. Whole-muscle CSA increased by in the trained leg and remained unchanged in the untrained leg.

In conclusion, unilateral training induced local muscle hypertrophy in the exercised limb only, which occurred in the absence of testosterone, GH, or IGF-1 circulating levels. So I guess acute increases in anabolic hormones are a waste of time… well, not so fast. A new study was published which really emphasizes the importance of acute anabolic hormones during resistance exercise.

Bill Kraemer, one of the pioneers in GH research, told the American College of Sports Medicine, “GH and testosterone responses to acute resistance exercise are essential and more importantly, the anabolic hormone response that occurs with resistance exercise is like a symphony and GH and testosterone are an important part of that symphony along with IGF-1, MGF, and other anabolic hormones.”

High-intensity exercise has long been shown to increase testosterone and GH levels, but researchers recently published something in the Journal of Steroid Biochemistry and Molecular Biology that emphasizes the need for high-intensity exercise and backs up what Dr. Kramer has been saying for years.

Those who say that acute increases in testosterone are not necessary are missing an important point: acute increases in resistance exercise-induced elevations in circulating T potentiate gains in muscle strength followinglong-term training. Researchers wanted to know if acute increases in exercise-induced testosterone had any effect on the androgen receptor, which has been shown to influence muscle hypertrophy.

Researchers designed this really cool study to investigate the situation:

• Group A: Young male subjects performed heavy leg extensions only, and immediately had a thigh muscle biopsy.
• Group B: Young men performed high-intensity heavy resistance exercise with both upper- and lower-body work. They performed bench presses, bent rows, and overhead presses. Afterward, the group performed heavy leg extensions followed by a muscle biopsy from the thigh. The researchers had the subjects perform an upper-body exercise with lower-body exercise to elicit a large increase in anabolic hormones.

While both groups had a muscle biopsy taken from the thigh after heavy leg extensions, the only difference was that one group did some upper-body work, which enhanced testosterone production.

The group that performed high-intensity, upper-body exercise and lower-body exercises had larger increases in testosterone than the group that only performed a lower-body exercise (i.e., leg extensions), but here is the really cool part. The group that performed bench presses, bent rows, and shoulder presses had a larger increase in androgen receptor function in their legs! I am not advocating a whole-body workout, but what the study shows is that the greater the increases in testosterone, the greater the increases in androgen receptors… even in different body parts (i.e., legs).

So now you have a study showing that you can increase androgen receptors to a larger extent by the acute increases in testosterone.12 This means you could possibly see some growth in your arms, chest, and back by sticking to exercises that generate large increases in testosterone.

I remember reading an article where a bodybuilder swore that doing heavy squats increased his arm size. Based on the current study, this all makes sense. In the study, the acute increases in testosterone were enhanced in the legs by doing high-intensity, upper-body exercise.

Cardiovascular Health and the Anabolic Steroids Using Bodybuilder

In millennia past and up until these last few decades, bodubuilding was largely viewed as a healthy physical practice by both those who participated in it, as well as the general public. In truth, the original basic tenets of this lifestyle, which involved lifting weights, healthy eating habits, getting plenty of rest, fresh air, and sunshine, were all geared towards improving the health & physical appearance of the individual. The benefits acquired from engaging in such activities are well documented, supporting the claim that the bodubuilding lifestyle was one of health, vitality, and longevity.

However, over the last few decades, bodubuilding has for many slowly morphed into an endeavor based almost solely on appearance, with any tangible health benefits being more of an afterthought rather than an intended objective. While many of the health benefits related to exercise and nutrition are still present, the world of anabolic steroids  has thrust upon the bodubuilding community a new wave of potential health risks. While we have come a long away in our understanding of these drugs and have therefore been able to largely circumvent their side effects, many bodybuilders have left themselves vulnerable to the most serious health risks associated with anabolic steroid use. These are the cardiovascular health risks, such as heart attack & stroke.

Today, most anabolic steroid related cardiovascular health issues are caused by damaged cholesterol/lipid values, high blood pressure, and elevated hematocrit. Anyone one of them alone can be problematic, but many bodybuilders suffer from all three, vastly compounding the potential for harm. With these side effects having taken up residence in a disturbingly large number of both current and former steroid users, this subject deserves the attention of every anabolic steroid using bodybuilder. At a minimum, those who reap the benefits of these drugs should demonstrate responsibility in monitoring this vital aspect of their health. An essential part of this process includes getting regular physician monitored blood work, which is necessary for informing us of all relevant health markers and thereby assisting us in taking the proper corrective action.

While individual anabolic steroid can vary widely in their effects on the human body, some categories of steroids are generally more prone to causing certain side effects. Naturally, steroids have been separated into two primary categories, those of oral (methylated) and injectable anabolic steroid. Of the two, orals tend to present the greatest degree of risk to our cardiovascular health, as their ability to rapidly and significantly affect the user’s cholesterol profile cannot be understated. With this said, oral anabolic steroid also have a solid place in the bodybuilders repertoire and when used responsibly, they have the potential to greatly assist the BB’r in achieving his goals. Injectables can also cause adverse alterations to the BBr’s cholesterol profile, but as a whole, they’re less deleterious in this regard.

With injectables, total dose, type of drug used, and whether or not the drug aromatizes, will all play a role in determining its ability to negatively impact cholesterol values. Typically, injectable steroids which do not aromatize, are used in higher dosages, and which display a more potent androgenic component, will have greater potential to negatively affect our lipid profile than a low-dosed, aromatizing anabolic. Two contrasting examples would be Trenbolone and Nandrolone. Trenbolone is known for being a less forgiving steroid in many ways, and cholesterol is no exception. Many bodybuilders taking this drug notice adverse changes to their cholesterol levels, while Nandrolone is much less likely to be problematic in this area. While these characteristics do not always accurately reflect which steroids will be the greatest cholesterol offenders, they are often an accurate indicator.

Cholesterol/lipids play a significant role in the bigger picture, but it is by no means the sole cause of cardiovascular health problems in anabolic steroids using bodybuilders. Blood pressure is another contributing factor, which should be regularly monitored by the individual. Unlike cholesterol/lipids, which require blood work in order to get any definitive answers, blood pressure can be checked with a simple device right in the privacy of your own home. For bodybuilders who do not have the equipment needed to check their own BP, many pharmacies or similar places of business will provide a self-automated blood pressure machine, which can be used free of charge. Generally, a BP reading of 120/80 is considered ideal, but anywhere below 140/90 is considered OK. Once a bodybuilders begins to get above that range, he should begin taking steps to help restore a more normal reading.

There is great variability among anabolic steroids when it comes to increasing blood pressure. Generally, those anabolic steroids which cause a large amount of water retention and result in quick mass gains are the most notorious for elevating BP. Steroids which result in lean, water free increases in muscle tissue are less likely to be problematic in this area, although there are exceptions to the rule. Unlike cholesterol, in which oral anabolic steroids present the largest degree of health risk, methylation does not appear to be a relevant factor in determining whether or not a steroid is likely to elevate an individual’s blood pressure. When determining which anabolic steroids are most likely to cause this effect, each steroid must be evaluated on a case by case basis. Chronically elevated BP, like cholesterol, can do long-term damage, resulting in cardiovascular consequences years after the BB’r has discontinued using steroids. This should behoove all bodybuilders to make wise short-term decisions, so that long-term good health becomes a reality.

Hematocrit refers to the volume percentage of red blood cells in the blood. When a bodybuilders hematocrit starts to rise outside of the normal range, it has the effect of thickening the blood. The thicker the blood, the harder the heart has to work to pump blood throughout the body. This increases stress on the heart similar to how high blood pressure might increase stress on the heart. High hematocrit also increases the possibility of stroke through an increased risk or forming blood clots. As a whole, steroids are well known to increase RBC, although some tend to do this more proficiently than others. At one point, Anadrol was used medically for this purpose, prior to the advent of prescription EPO. In many ways increased RBC can be beneficial, imparting increased endurance, vascularity, and greater muscle pumps to the user, but when it climbs too high, it becomes another contributing factor to cardiovascular health risk.

Today, manybodybuilders suffer from the cardiovascular health issues mentioned above, but few monitor this area of their health on any type of a regular basis, let alone take steps to minimize the occurrence of damage. The symptoms which manifest themselves in the presence of poor cardiovascular health often go unnoticed, making heart attack the #1 killer of American men today. Steroid using bodybuilders willingly engage in a practice, which has been conclusively shown to elevate their degree of risk substantially, yet many bodybuilders assume a lax attitude in the area of preventative care. Through continuing education, we can continue to reverse this trend, even as some industry voices have already begun to make inroads into this destructive mind-set.

Fortunately, for the bodybuilder who seeks to adopt an attitude of responsibility in terms of cardiovascular health care, there is an abundance of knowledge available on the subject. In part #2 of this article, we will begin to explore some of the steps which can be taken as a steroid using bodybuilder, to help recognize and minimize/prevent these health risks.

Muscular Fitness More Important Than Body Weight To Prevent Heart Disease

Exercise protects against heart disease in many ways. One important mechanism is by elevating HDL, a.k.a. the “good” cholesterol. It is well established that high levels of HDL are protective against cardiovascular disease and the National Cholesterol Education Program (NCEP) has emphasized increasing HDL levels to help reduce CHD risk. However, not only HDL levels are important. Emerging research in showing that HDL quality and function is as important, if not more important for health promotion and prevention of cardiovascular and metabolic diseases.

Researchers from the University of California/Los Angeles (UCLA, California, USA) investigated HDL quality in three groups of young men:

1. overweight untrained (BMI 30 – no training)
2. overweight trained (BMI 29 – 4 d or more per week resistance training)
3.  lean trained (BMI 24 – 4 d or more per week resistance training)

It was found that HDL function was significantly better in both trained groups compared with the overweight untrained group. However, HDL function in the overweight trained group was not significantly different from that of the lean trained group.

Thus, muscular fitness is more important than body weight for HDL functionality and could be a potential mechanism by which resistance training may decrease cardiovascular disease risk.

Interestingly, it was noted that some metabolic and hormonal parameters were related to HDL functionality. High HDL function not only correlated with lower oxidized LDL, which is implicated in atherosclerosis, but also with higher testosterone levels. The latter can explain why low testosterone levels are associated with increased cardiovascular disease risk.

Interestingly, it was noted that some metabolic and hormonal parameters were related to HDL functionality. High HDL function not only correlated with lower oxidized LDL, which is implicated in atherosclerosis, but also with higher testosterone levels. The latter can explain why low testosterone levels are associated with increased cardiovascular disease risk.

This is the first study to demonstrate a relationship between HDL redox activity (an aspect of HDL function) and testosterone.

Muscle mass extends life expectancy

If you do heavy physical work or weight training, you’ll not only make your body more muscled and stronger, but you’ll also make it last longer.

Researchers used to think that overweight elderly people had a higher risk of dying, but recent studies have shown that both overweight and underweight elderly people are more likely to die. More and more epidemiologists are therefore coming to the conclusion that it’s not bodyweight that determines how long you are likely to live, but lean body mass.

In other words: the muscles.

Preethi Srikanthan tested this theory by examining data on 3695 over 55s gathered for the National Health and Nutrition Examination Survey III. Srikanthan followed the participants from the period 1989-1994 until 2004. When the study started the men were over 55 and the women older than 65. Srikanthan noted which of the participants died in the 10-16-year period.

There was no relationship between the participants’ amount of non-muscle mass and their survival chances, Srikanthan discovered when he divided the participants into four equal-sized groups (quartiles) on the basis of their non-muscle mass, and then calculated their mortality risk.

But when Srikanthan divided the participants into quartiles based on muscle mass, he did find a relationship. Participants with lots of muscle mass were 20 percent less likely to die than participants with little muscle mass. Srikanthan is not sure how muscle mass increases our survival chances. Perhaps it protects against high glucose levels, perhaps it reduces the amount of dangerous fat in the body, or perhaps muscles produce protective substances. But he does have a word of advice. “Get up and start moving”, the researcher said.

Clinical study to assess the efficacy and safety of a citrus polyphenolic extract of red orange, grapefruit, and orange on weight management and metabolic parameters in healthy overweight individuals.

10 common anabolic steroid myths

Anabolic steroids, in actual fact, greatly increase endurance by creating a greater count of red blood cells. Red blood cells are one of the most important physiological components for athletes – especially endurance athletes. These cells are responsible for carrying oxygen to the body’s tissues (including muscles). On a quick note, blood doping, the practice of increasing the number of red blood cells in the bloodstream, is illegal, however altitude training, the practice of training for several weeks at high altitudes too ultimately increase the red blood cell count too, is legal.

1. Women Will End Up Looking Like Men Yes, women take anabolic steroids too, whether they are supreme athletes, bodybuilders or recreational users. But just like men, women can select the types of anabolic steroids they take so they don’t end up looking like a line-backer. Women do however suffer more side effects than men by way of clitoral enlargement, a deepening of the voice and hair growth in unwanted places, however they are reversible once the cycle is over.

2. Anabolic steroids are a Quick Fix In actual fact, athletes will testify that more intense training and regime dieting is required in order to reap the full benefits that anabolic steroids have to offer. The fact is, anabolic steroids are not a magic pill or chemical that will instantly shape, define or provide your body with the athleticism you yearn for. A healthy lifestyle that combines a healthy diet, with a recommended 8 hours of uninterrupted sleep will compliment the intense training an athlete will punish his or her body through. If anabolic steroids were the magic peel that many people make them out to be, anyone could be the supreme athlete.

3. Liver Damage anabolic steroid users will be quick to tell you that injected anabolic steroids are a better method of taking the drug than oral digestion. If taken orally, the steroid must pass through the liver and could cause high levels of toxicity, however, this is not the case with all orally ingested anabolic steroids. Yet why should anabolic steroids take such a bad rap in terms of liver side effects when millions choose to kill their liver with alcohol and various forms of prescription drugs, all of which are legal? Such a stigma exists about anabolic steroids whereby communities look down on those that take them, but why does the same stigma not exist for alcohol, even if it may be just social drinking?

4. Penis Shrinks  - No, your penis will not shrink. Your testicles might though. This is a common occurrence amongst anabolic steroid users however it is reversible – in other words, as soon as the cycle is concluded, your testicles will return to their normal size. Men, if you don’t want your significant other finding out about your anabolic steroid usage, blindfold your partner.

5. Depression - The media has built this one up a lot. Misinformation is being exploited. Every report that has linked steroids with depression has been purely anecdotal, and in most cases, the individual has had previous mental imbalances. Similar to myth #1, increased testosterone levels have been proven to increase positive moods and decrease stress.

6. Stunted Growth It -  has been suggested that anabolic steroid use in teenagers leads to the premature closure of the growth plates. Once again, there is no scientific proof to prove this claim. One needs to merely look at Arnold Schwarzenegger, who admitted taking anabolic steroids from a very young age to see that steroids do not stunt your growth. That’s not to say that Arnold should be taken as 100% proof, but that coupled with no hard scientific data to prove such a claim should make this a myth.

7. Increased Chance of Prostate Cancer - Evidence has shown that men with higher levels of testosterone are at no greater risk of developing prostate cancer than men with low testosterone. Similar to myth #2, prostate cancer is largely a genetic predisposition. What should be pushed is more human studies on the use of anabolic steroids rather than rats so that the data is clear, not skewed, and so that these myths can be cleared up and rectified, and if there are any true dangers, they should be identified, not laughable fallacies.

8. Steroids Cause Baldness - Baldness is genetically determined. Increased levels of testosterone by way anabolic steroids will not cause baldness, but it has been argued that it could speed up the process. This side effect is enough to steer many people away from using steroids however there are ways of preventing this. Hair loss shampoos are recommended as a precaution for any cycle. As a general rule of thumb, athletes in their 20s, especially those who use the drug for pure aesthetic reasons, should think twice about taking steroids as their bodies are already producing large quantities of testosterone, more than what will ever be produced during a specific period in their life. It should be a decision that is seriously considered sometime into their 30s if they still feel inclined to experiment with the drug. The health benefits of such can be amazing

9. Roid Rage -  Best described in the documentary “Bigger, Stronger, Faster*,” steroids will only amplify personality characteristics that the individual already has. The only studies to have come from steroids are those performed on rats. The difference between humans and rats? We have a better capacity to control aggression. Caffeine and other stimulants have also been included within literature as stimulants that lead to higher levels of aggression, but should coffee be blamed for all outbursts by coffee drinkers? It also has been suggested that estrogen in fact is to blame for increased levels of aggression. Testosterone on the contrary makes males feel positive and motivated.

Misinformation is skewing the truth. Controlled human studies should be performed in order to put to bed all the myths and fallacies that surround anabolic steroid use and in order to take away the stigma associated with the use. Anabolic steroids have their place within sports and other recreations. But just like any other drug, they should not be abused. Be safe.

Effects of Anabolic Steroids

Lets say you are one of those guys who have a very serious approach to the gym life, you are health and you have been training for ages and the last 6-12 months you've "hit the wall" (you don't see any changes in your physique or results) but you still feel the need to to put on some muscle mass and you've probably tried all kind of natural supplements with no dramatic changes so you finally ended with the idea of running a steroids cycle.

Also before beginning you should remember that steroids are a sacrifice, you sacrifice a part of your health to achieve your goal, that's why the first 2 point you need to check before beginning a cycle is your health and your goal.

Begin with a general test of your health condition, check the functions of the main organs - your heart, liver, kidneys, adrenal glands, pituitary gland, sexual function - If they have shown any malfunction then stay away from steroids, I hope you are smart enough to understand that your health is more important than your look; also make a general blood test and check your male hormones levels.

Finally, if your doctor made a general conclusion and it says that you are healthy you can go to the next step - formulate your goal, as this will determine the needed effect of anabolic steroids used in your cycle.

The most common goals are : bulking (gain massive muscle in a short time), cutting/lean muscle (burning fat, getting more ripped and getting more defined muscle structure).

I wouldn't like to overload your mind with scientific descriptions of effects of anabolic steroids, you can find all them on Wikipedia or any steroids site, I am giving you a short and simple description of the steroids effect and tell you at least what to expect from them.

So, functionally the effect of anabolic steroids has 2 action fields:

• anabolic effect steroids increase protein absorption in cells, which causes the buildup of tissue, especially muscular tissue.
• androgenic effect, this effect is related to the fact that steroids are synthetic hormones and taking them will develop and maintain your masculinity so your strength, hair growth, vocal cords enlargement etc.

Each steroidal product has the androgenic/anabolic ratio, it can be 50/50, 70/30, 40/60 etc. what means that the product is XX percents androgenic and YY % anabolic, what can be understood that the product is mainly supposed for strength and has more virilizating characteristics or for building muscles.
One point here should be especially mentioned - as higher the androgenic rate of a steroid as more estrogen-related side effects it has because as more androgenic is a steroid as more it suppresses your natural testosterone production.

I don't want to bore you with detailed description of all the effects of anabolic steroids because I am sure you won't that load of info and quit reading after the first 5 minutes, you are an athlete, not a swot, so I decided o list the most used anabolic steroids and their effects.

Methandienone (Dianabol) - the most famous oral steroid, it's the choice of 87% of beginners - gives massive gains in a short time, the drawbacks are the high liver toxicity, rather high water retention what results in hard-maintainable gains.

Stanozolol (Winstrol) - available in injectable and oral form - mostly has cutting/ lean muscle effect, gives strength and endurance

Turanabol (Tbol) - used for lean muscle cycles, adds muscle hardness and strength, rather inoffensive

Anapolon (oxy) - the most potent and the most anabolic oral steroid, also the most toxic, gives massive water retention, be careful with it.

Anavar (Oxan) - has one of the most inoffensive effects of anabolic steroids, promotes fat burning processes, adds muscle definition

Halotestin - has more androgenis effects and close to none anabolic, is mostly used by lifters and MMA fighters, increases strength and aggression

Primobolan (oral and injectable version) - very mild and inoffensive effects of anabolic steroids, more used in cutting cycles, adds muscle hardness and doesn;t have a pronounced androgenic effect.

Testosterone Enathate - the most used injectable steroid, it is mostly used for bulking but you should know that any testosterone may be used both for bulking and cutting, it all depends on your diet and routine.

Testosterone Cypionate - has similar effects of anabolic steroids with testosterone enanthate, a beginner wouldn't notice the difference but it is said that it retains less water.

Testosterone Blends (sustanon) - are mixes of testosterone of different esterification levels, it is mostly used for bulking, giving rather massive muscle gains in a rather short time.

Testosterone Propionate - fast acting/ short ester testosterone, used for cutting, it kicks in 24 hours after you injected (e.g. testosterone enathate or cypionate kicks in after2 weeks), but it is needed to inject it each other day.

Boldenone undecylenate - used mostly for bulking, it increases endurance, strength, vascularization and increases appetite, so it would be a good add-on to any bulking cycle.

Trenbolone Enanthate - has more androgenic effects, mostly used for cutting, increases aggression and fat burn processes, not for beginners

Trenbolone Aceate - fast acting trenbolone, also used for cutting but it has a shorter half-life so you need to inject it each other day

Masteron propionate and enanthate - adds muscle definition and muscle hardness.

Clenbuterol - it's not considered a steroid but it very often used in cutting cycles due to it's thermogenic effect, it burns the fat rather fast

I hope you've reached the end of this list and it was useful, but I am sure you can't build your cycle by yourself even after reading all this, that's why you need a real advice, so don't hesitate to contact us, trust me a ton of reading won't replace an active and real communication.

As a conclusion I would like to remind you that steroids are synthetic hormones so taking any steroids will upset the balance of your natural hormone levels and besides the effects of anabolic steroids described above you can meet some side effects of anabolic steroids such as acne, low sex drive, oily skin, gynecomastia, liver damage and so on, but if you remember at the beginning of this article I told you that steroids are a sacrifice, so you are the one who decides....