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!

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.

Equipoise(Boldenone Undecylenate) by QD Labs for Safer Muscle Development

Equipoise (Boldenone Undecylenate) is a testosterone derivative wherein a double bond was added between the 1 and 2 carbons of the naturally-occurring hormone. Designed as a longer-lasting injectable alternative to the widely popular orally-administered Dianabol, Equipoise shares the strong anabolic effects of testosterone but is much less androgenic. Equipoise is a decent steroid that is quite popular for bodybuilders.

Because of the double bond, Boldenone Undecylenate offers unique characteristics that are not found in Equipoise steroids bottleother steroids. For one, it resists conversion by the 5-alpha-reductase enzyme, but the small quantities that is nonetheless converted produces a very potent derivative, dihydroboldenone, which is roughly 7 times as anabolic as testosterone. The effect of Boldenone Undecylenate is not mediated by dihydroboldenone, though, which led to the conclusion that it works by upgrading the androgen receptor thereby allowing the hormones to exert a greater anabolic effect, as proven in the case of strong androgenic drugs like anadrol.

The appetite-enhancing property of Equipoise is also well-known among users. This increase in appetite aids the muscle-building process, as high nutritional intake hastens protein synthesis that is known to be the primary cause of muscle mass buildup -  as more protein molecules are made available to the muscular system, the faster the body heals torn muscle fibers. Equipoise also increases nitrogen retention in the muscles, which further aids protein synthesis.

Another unique property of Boldenone Undecylenate is its very slow rate of aromatization (conversion to estrogen), which goes as slow as half of the rate for testosterone. This results in very insignificant estrogenic side effects to users, even in fairly high doses and in longer periods. Thus, this is a safe alternative to testosterone, as estrogenice side effects such as oily skin, acne, and gynecomastia for men and development of male sexual characteristics in women are rarely reported. The low androgenic effect is the reason why many male and female bodybuilders and athletes prefer to use this compound, alone or stacked with other drugs.

Many steroids cause increases in the red blood cells (RBCs) but Equipoise does it better than most (with the exception of erythropoietin or EPO, which is precisely designed to raise erythrocytes). More RBCs equate to more oxygen in the blood, which in turn increases stamina that translates to better speed, endurance and strength. Also, better glycogenolysis (repletion of glycogen lost during exercise) is observed during use of Eq.

The slow but constant muscle buildup one gets from Equipoise is due to the undeclynate ester that is used, which, with 11 carbons, is longer than the decanoate ester used in Deca Durabolin. Thus, the effect of the drug is felt for a longer time than ordinary testosterone (it stays active for more than four weeks). For this reason, use of the drug by tested athletes is not advised, as it is detectable in doping tests for a long time. Still, with so many benefits one gets from using Equipoise, the limited side effects, including its low toxicity on the liver, and high availability, countless enthusiasts, male or female, favor it over other steroids.

Users usually stack boldenone with testosterone ester like enanthate or cypionate for good gains in a bulking cycle. For those who favor Deca Durabolin, adding a little Boldenone Undecylenate will improve appetite and vascularity. For cutting cycles, stacking Eq with Trenbolone, Stanozalol or Testosterone propionate would give muscle hardness and strength, and increase muscle definition. The use of ancillary drugs such as anti-aromatases or anti-estrogens is seldom required when using Boldenone Undecylenate.

Nandrolone at its most efficient

Chemical athletes who want to use nandrolone to build up their muscle mass are best off choosing a preparation with:

• the longest ester possible
• the highest concentration possible
• injecting it in their gluteus muscle instead of in their shoulders. 

The researchers did an experiment with 23 healthy, non-obese men aged between 18 and 40. They divided the men up into 4 groups and injected each group with a different nandrolone preparation. All preparations contained 100 mg nandrolone. Then the researchers measured the amount of nandrolone in the men’s blood each day for the next 32 days.

The first group were given an injection of 100 mg nandrolone phenylpropionate in their buttock. Phenylpropionate is an ester that does not remain in the blood as long as decanoate. The 100 mg was in an ampoule of 4ml groundnut oil.

The second group got the same kind of injection, but containing nandrolone decanoate, the steroid in Deca-Durabolin

The third group also got an injection containing 100 mg nandrolone decanoate in the buttocks, but this time the nandrolone was concentrated in 1 ml groundnut oil.

And finally, the fourth group were injected with 100 mg nandrolone decanoate, dissolved in 1 ml groundnut oil, in the shoulder muscle.

Nandrolone phenylpropionate gives a rapid peak in the blood, but the peak subsides after 4-5 days. Nandrolone decanoate doesn’t cause a peak, but remains present for much longer in the blood.

More nandrolone enters the blood if you inject it in a more concentrated form: 1 ml instead of 4 ml.

Injecting into the buttocks results in more nandrolone in the blood than injecting into the shoulders.