• 15th August
  • 15

Anabolic Steroid Use and Elevated Liver Enzyme Levels

Your liver is your life. That sounds like a grandiose statement, but it’s true. The human liver is located behind the lower ribs, right below the diaphragm on the right side of the abdomen. It averages slightly more than three pounds in weight and is six inches thick. Without a functioning liver, you’d die a miserable death. Common food elements like protein would put you into a coma, since the by-products of protein metabolism, such as ammonia, would increase in the blood. In fact, many common food elements and drugs would prove fatal if you didn’t have this organ around to render them innocuous.

The liver is a potent chemical-processing plant. It quietly performs more than 500 vital functions, including the following:

  • Manufactures bile, which is needed for complete fat absorption.
  • Converts protein, carbohydrate and fat into other elements.
  • Metabolizes drugs, including alcohol.
  • Cleanses the blood of toxins.
  • Produces blood-clotting factors, without which a minor cut could prove fatal.
  • Stores nutrients—such as fat-soluble vitamins A,D, E, and K; vitamin B12 and carbohydrate—as glycogen.
  • Maintains blood glucose levels by way of liver glycogen breakdown and release into the blood as glucose.
  • Synthesizes cholesterol and protein carriers for cholesterol in the blood.
  • Produces immune factors that protect against disease.

That’s just a partial list. Obviously, you want to maintain proper liver function for maximum health. Many things are known to harm the liver, including excessive alcohol intake and drug use. From an athletic standpoint, certain types of anabolic steroids are frequently mentioned as having bad effects on liver function. They’re usually oral drugs that are classified as 17-alpha ankylated drugs.

The designation “17-alpha ankylated” refers to a change made on position 17 of the basic steroid structure. Scientists developed the testosterone derivatives after noticing that orally taken testosterone is degraded in the liver in a process called first-pass metabolism. Drug developers circumvented that formidable problem by making testosterone available in an injectable form, which bypasses initial first-pass liver metabolism, and by manipulating the basic steroid chemical structure, as is the case with oral 17-alpha ankylated anabolic steroids.

While the structural change in oral anabolic steroids did result in a far slower rate of breakdown in the liver, it also led to an inordinate buildup of such drugs in the liver. Since the injectable versions of steroids don’t build up in the liver as much as oral versions, the injectables are considered less of a problem in terms of normal liver function.

The oral drugs adversely affect the liver through several mechanisms. For example, they interfere with the function of certain liver enzymes. Anabolic steroids are known to increase the activity of some liver enzymes while downgrading that of others. One enzyme that’s increased with oral anabolic steroid use is hepatic triglyceride lipase, which degrades high-density lipoprotein (HDL), a beneficial cholesterol carrier in the blood. A lowered HDL level is considered a risk factor for cardiovascular disease. Athletes who use oral anabolic steroids nearly always show depressed HDL levels. The buildup of 17-alpha ankylated oral anabolic steroids in the liver leads to a type of toxic or chemical hepatitis. Hepatitis, by the way, is a general word for an inflammation of the liver and can be caused by various factors, such as drug use and viruses. Oral steroids cause liver inflammation by promoting an increase in the size of liver cells, which leads to a congestion of bile flow through ducts in the liver that empty into the gallbladder, where bile is stored.

The interference with bile flow induced by the effects of anabolic steroids on liver cells is called cholestasis. It usually occurs only in people who use higher doses of oral steroids or who use such steroids for extended periods of time. Certain oral steroids are reputed to have more potent toxic effect in the liver and to promote the liver swelling that can lead to cholestasis. They include Oxymetholone (Anadrol) and Fluoxymesterone (Halotestin), although it may be that those drugs cause problems because they’re often used in higher doses than other oral steroids. Both drugs are 17-alpha ankylated, as are most oral steroids.

According to existing medical research, most cases of serious liver ailments due to oral anabolic steroid use have involved hospitalized patients who were given oral steroids such as Anadrol to combat rare blood anemias. Many stayed on oral steroids for three or more years. The consensus of medical reviews is that certain potentially adverse liver changes do occur with athletic use—with the extent of the changes again depending on the drugs used, the doses and the length of time—but the changes regress when the athletes stop using the steroids. The liver is known to have an amazing capacity for regeneration unless it’s irrevocably damaged, a scenario that rarely occurs with short-term steroid use.

Physicians often warn about elevated liver enzyme levels due to oral anabolic steroid use. While that could indicate an inflammation of the liver, the problem is that some of the measured liver enzymes aren’t specific to the liver and exist in other tissues. For example, two enzymes found in liver, ALT and AST, also exist in muscle. Any type of injury to muscle—including the kind that occurs with intense weight training—causes an elevation of those enzymes in the blood. A physician who’s not looking at the big picture—or measuring levels of other liver and muscle enzymes—may wrongly conclude that such liver enzyme increases are indicative of liver problems. Measuring enzymes such as creatine kinase and GGT would provide a more definitive picture of existing liver function, as would liver imaging tests.

One visible early sign of liver inflammation due to oral steroid use is jaundice, which is characterized by a retention of bile in the body, leading to a yellow discoloration in the skin and whites of the eyes. Anyone using oral anabolic steroids should stop using them immediately if such symptoms occur. If you ignore the symptoms, you’re at risk for a more serious liver complication.

Peliosis hepatis, as it’s called, consists of blood-filled cysts in the liver. It’s thought to be due to cholestasis; that is, the elevated pressure in liver tissue brought about by lack of proper bile flow in the liver leads to a breakdown of liver cells followed by the appearance of the cysts. The blood-filled cysts can rupture, leading to death. Most cases of peliosis have occurred in hospitalized patients on long-term steroid therapy, although the occurrence of peliosis isn’t dependent on dosage.

One published instance of peliosis involved a 27-year-old bodybuilder who was using a steroid stack consisting of oxandrolone (Anavar), methandrostenolone (Dianabol), nandrolone (Durabolin) and testosterone for five weeks. What he took before that time wasn’t disclosed in the published report. The interesting aspect is that the drug stack he used isn’t considered highly toxic to the liver. The bodybuilder may have used more toxic oral steroids over a longer period, however, or he may have taken a drug such as Nolvadex, an estrogen blocker that few bodybuilders know can also cause peliosis if used in too high a dose for too long.

The other serious liver disease often linked to oral anabolic steroid use is liver cancer. Reviews of liver cancer in various medical journals indicate that it’s of a more benign nature than other cancers. Simply put, the liver tumors that develop with steroid use usually regress if the person stops using the drugs. That’s not always the case, however.

  • 8th August
  • 08

Introduction to Exemestane

The human body is an incredibly complex and precise organism, capable of self-regulating all aspects of its internal environment down to the most minute level of functioning. Under normal circumstances this highly interconnected corporal collaboration runs effortlessly, with each system dependent on the next for physiological equilibrium, but this can all change when outside influences are brought into the equation.

As bodybuilders and strength athletes, we deliberately seek to disrupt this delicate balance through the planned use of anabolic-androgenic steroids. While useful for helping us achieve our physique & strength goals, the subsequent alterations to our hormonal landscape can result in unwanted side effects.

One of the most frequently encountered is elevated estrogen; the hormone typically associated with womanhood and the development of female secondary sex characteristics. Although necessary for the development & proper functioning of both sexes, males require only small amounts of this hormone in order to meet physiological demand. When levels become excessive, a host of side effects can emerge ranging from gynecomastia, water retention, fat gain, increased blood pressure, sexual dysfunction, reduced libido, mood disturbances, and HPTA suppression, among others.

All steroids, once ingested, will eventually be metabolized (converted) into other metabolite(s). Some of them, due to their specific molecular structure, are incapable of converting into estrogen. These are known as non-aromatizable anaboliс steroids and will not affect estrogen levels regardless of dosage. On the opposite end of the spectrum we have aromatizable anaboliс steroids. These drugs convert into estrogen quite readily and can be problematic at even moderate dosages. The process by which a steroid converts into estrogen is known as aromatization. Aromatization takes place when a steroid molecule interacts with a naturally produced enzyme called aromatase.

Obviously, estrogen levels must be controlled if we want to avoid the aforementioned side effects. One option would be to simply eliminate aromatizable anaboliс steroids from our repertoire of performance enhancing drugs, but this isn’t an acceptable solution for most, as these drugs comprise not only some of our most effective muscle building agents (think testosterone), but some estrogen is also desirable for both growth & health. For this reason, the goal should be to normalize estrogen levels, not eliminate it, thereby providing us with the best of both worlds. Fortunately, we do have one available option, which addresses the problem at its root by controlling the rate of aromatization.

About 20 years ago bodybuilders we introduced to a class of drugs known as aromatase inhibitors. As the only compounds capable of directly stopping the conversion of steroids into estrogen, bodybuilders were able, for the first time, to use aromatizable anaboliс steroids without the fear of estrogenic side effects. Previously, bodybuilders were able to counteract some of these side effects, such as gynecomastia, through the use of the S.E.R.M. Tamoxifen (Nolvadex). However, it was wholly ineffective at reducing systematic estrogen levels, which meant the bodybuilders was still prone to experiencing water retention, fat gain, sexual dysfunction, and a plethora of other estrogen related side effects.

The first aromatase inhibitor to be used by bodybuilders was Anastrozole (Arimidex). While it was certainly effective at bringing estrogen levels under control, it had its downside in the form of estrogen rebound. For those of you who are unaware, estrogen rebound is a term used to describe an abrupt rise in estrogen levels immediately following a period of estrogen suppression (this typically takes place after an A.I. has been discontinued, although certain anti-estrogenic steroids are sometimes to blame), but in order for us to understand how A.I.’s like Arimidex cause estrogen rebound, we must first lean how A.I.’s work to reduce estrogen levels in the first place.

As mentioned above, estrogen is produced by the body when an aromatizable steroid comes in contact with the aromatase enzyme. Essentially, aromatase inhibitors work by interfering with this basic step in estrogen synthesis. Here’s how it works. After being manufactured in the fat cell, aromatase is released into circulation, at which point it will float through the bloodstream until it either comes in contact with a substance it can attach to, or until its lives out the remainder of its life in an inert state. If it comes in contact with an aromatizable steroid, the steroid is converted into estrogen. However, by preventing aromatizable anaboliс steroids from coming in contact with aromatase, conversion is unable to take place. That is where A.I’s come in.

Aromatase inhibitors don’t stop the production of aromatase, nor do they eliminate it from the body. Rather, they latch onto the aromatase molecule itself, which prevents it from being able to bind to anaboliс steroids and exert its effects. But what if anaboliс steroids reach the aromatase enzyme first? This is a good question, but a non-issue, as A.I.’s possess a stronger binding affinity for aromatase than steroids do, which means that aromatase actually prefers to bind with A.I.’s over steroids. As long as we dose our A.I. properly, we can circumvent the conversion process sufficiently enough to keep estrogen levels within a normal range.

In today’s market there are two types of aromatase inhibitors available to the general public; Class I and Class II, with each one being assigned a classification according to its duration of action. Class I A.I.’s, such as Arimidex, are only capable of binding to aromatase temporarily. As long as they continue to be administered, this is of no concern, but upon discontinuation all currently bound aromatase will be released back into circulation, resulting in an above normal amount of aromatase in the bloodstream and an increased estrogen conversion rate. This leaves the body susceptible to all the side effects typically encountered when exposed to elevated estrogen levels. On the other hand, Class 1 aromatase inhibitors (often referred to as suicide inhibitors) bind irreversibly to aromatase, causing permanent deactivation of the enzyme. This is a significant advantage, as it eliminates the possibility of experiencing estrogen rebound.
After the release of Arimidex, we witnessed the emergence of Letrozole. While more potent than its forerunner, it was also a Class II and by nature just as capable of causing estrogen rebound. It was not until exemestane (Aromasin) made its entrance that BB’rs had access to a full-fledged Class I A.I. with considerable potency. This made exemestane ideal for not only on-cycle use, but for use during PCT as well—a time when estrogen rebound can work directly against the goal of HPTA recovery.

While A.I’s are normally employed in order to help mitigate the side effects of anaboliс steroids, there seems to be a lesser degree of awareness regarding the ability of A.I.’s to cause side effects in their own right. Although the benefits often outweigh the risks, it should be noted that most A.I’s have a deleterious effect on the lipid profile, which can negatively impact cardiovascular health. When paired with lipid damaging anaboliс steroids, the potential for harm is further amplified. With cardiovascular disease afflicting an ever-greater number of bodybuilders this is something to take into consideration. As always, regular bloodwork paired with preventative action is a must.

If this put a sour taste in your mouth, I have good news for you. In contrast to most other A.I’s, exemestane appears to be exempt from this side effect. Clinical trials support this stance, with exemestane having demonstrated a neutral effect on both total cholesterol and HDL levels on multiple occasions. This alone will persuade some to make the switch to exemestane; probably a wise decision.

Estrogen management is also associated with certain cosmetic benefits via reduced water retention—namely an increase in muscle hardness and dryness. An improvement in these areas also tends to enhance separation and detail—important qualities for those who are about to enter a contest, or even for those who just want to look their best at the beach. These days, there is no reason for anyone to walk around looking bloated and water-logged due to estrogen over-load.

Over the last 10-15 years, some in the community have voiced concerns regarding the over-suppression of estrogen. These individuals believe that estrogen plays a vital role in the muscle growth process and that by using A.I’s, estrogen levels can drop into a less than optimal range, negating the positive effects estrogen has on muscle growth. Nothing could be further from the truth. While the “over-suppression” of estrogen can indeed have negative implications on muscle growth, research has clearly shown that A.I.’s such as letrozole, anastrozole, and exemestane, even when used at moderate-high dosages, do not reduce estrogen levels low enough to have this effect, especially when dosed reasonably.

In one clinical trial, designed specifically to examine the effects of A.I.’s in men, exemestane was used at a full 50 mg daily (a large dose by most standards). Even at this dose, it was only able to lower estrogen levels by about 60%. Letrozole, when used at 2 mg daily, reduced estrogen levels just under 60%, while Arimidex came in at around 47% when used at 1 mg daily (forgive me if my figures are slightly off, as it has been a few years since I read this study). So much for over-suppression. While anecdotal evidence has revealed that these AI’s are capable of lowering estrogen further than what was witnessed in this study, the fear is still un-founded, as one’s A.I. dose can be individually tailored to correspond to their own personal AAS program, effectively keeping estrogen levels within the normal range.

Others have also put forth the notion that excess estrogen levels are beneficial for muscle growth and that by using A.I.’s we are essentially short-changing ourselves of the gains we could be making. This belief originates from the more is better philosophy, but is based on the faulty assumption that estrogen functions in the same way as anaboliс steroids. While anaboliс steroids work on a dose-dependent basis (although not in linear fashion), there is no research to suggest that above-normal estrogen levels are anymore beneficial for muscle growth than those that fall within the normal range. However there has been research which suggests the opposite—that a normal amount of estrogen is all that is required in order to receive its full muscle-building benefits.

Adding additional credibility to this claim is the ability of A.I.’s to increase free testosterone. In the same way that A.I.’s bind to aromatase, rendering it inactive, up to 98% of all the testosterone in the human body is bound by SHBG. Of the small percentage that is available for use, a portion of it converts to both estrogen and DHT. By lowering the conversion rate to estrogen through A.I. usage, a larger percentage of testosterone remains metabolically active and able to attach to the androgen receptors where it can exert its muscle-building effects. This increase in free testosterone increases the muscle building capacity of testosterone, per mg injected (or any other aromatizable steroid).

  • 1st August
  • 01

Steroid Preconditions and Side effects

Anabolic steroids promote strength gain, muscle synthesis, and increased metabolic capacity. Their responsible, moderate use improves athletic performance, cosmetic appearance, and perceived social opportunity and self-esteem. However, anabolics achieve their effects by perturbing the human endocrine system, a complex feedback mechanism of glands and organs that are, in healthy and youthful persons, in an exquisite state of natural balance. Compounds like anabolic steroids that alter this balance are appropriate for use only by mature, well-trained athletes who understand these drugs, their risks and their benefits. Except in the case of prospective users of clear promise for national or international ranking in a sport, realistically hopeful for the kinds of benefits such ranking confers, the following should be characteristic of anyone, of any age, prior to the addition of anabolic steroids to a training regime:

1. PHYSICAL MATURITY. Anabolic steroids can, through either direct or indirect effects, cause premature closure of the epiphyseal plates (growth plates) at the end of bone, an irreversible effect that may result in permanently shorter stature than the athlete would otherwise achieve. Therefore, the athlete should have reached full physical stature and maturity of the skeleton before contemplating anabolic use. In most cases, full stature is not reached until the very late teens and, in many cases, development of both long skeletal bones and joint assemblies (hips and shoulders) continues into the early 20’s, development of the larynx (voice box) into the mid-20’s.

2. SIGNIFICANT MATURE MUSCULARITY. Anabolic steroids have poor effect, or transitory effect, on athletes in mediocre condition; in addition, their tendency to boost muscle strength ahead of the strength of supporting tendons and ligaments can lead to debilitating injury in athletes without substantial prior training. Therefore, the athlete should have accumulated a significant amount of mature muscle mass and tendon strength through a dedicated program of resistance training prior to beginning anabolic use. Recognizing that there is substantial individual variability in training efficiency and effects, a minimum of 3 years, perhaps as many as 7, of dedicated weight training is required to achieve this necessary physical foundation, on which anabolics can be used safely and to best effect.

3. THOROUGH KNOWLEDGE. Anabolic steroids are not a substitute for proper technique or applied knowledge of the basics of exercise physiology. Therefore, the athlete considering the use of anabolics should have a very thorough and detailed knowledge of lifting technique, dietary practice, recuperative processes, and hormonal and nonhormonal supplementation, and should if possible prepare for the use of anabolics under the guidance of a trusted mentor who has mastered these issues. In particular, the athlete should have an excellent understanding of the uses, effects, and risk profiles of anabolics, and should be thoroughly conversant with the kinds of ancillary agents that minimize side-effects and speed post-cycle recovery. Recognizing that there is substantial individual variability in the pace at which this knowledge is acquired, at least a year of arduous study and reading is necessary to understand anabolics and post-cycle recovery, and at least 4 years of practice is required to establish the requisite knowledge base of lifting technique, recuperation, and diet.

4. PSYCHOLOGICAL MATURITY. Anabolic steroids can have marked effect on mood and disposition, either during the cycle of active use, or its aftermath. Therefore, the athlete considering the use of anabolics should have the psychological health and maturity that will enable him or her to use anabolics with minimal social, psychological, and legal risk to both him/herself and his/her network of partners and collaborators. In addition, the athlete should be firm enough in purpose and balanced enough in approach to understand not only how and when to initiate use of anabolics, but how and when to curtail or abandon use safely should that need arise.

The use of anabolic steroids is unwise for persons who have not satisfied these prerequisites, though exceptions may be made in cases of very unusual athletic promise. While not a function of mere calendar age per se, it is unarguable that, on average, the likelihood that these conditions will have been met increases as the age of the prospective anabolic user increases.

For the reasons adduced above, the following statement of consensus opinion is made:

Allowing for substantial individual variability, and with the exception of cases of truly outstanding athletic promise, the athlete considering the use of anabolics should be socially and physically mature, psychologically healthy, and should have completed 4 to 7 years of dedicated, mentored training in strength/endurance athletics and study in lifting technique, dietary practices, recuperation skills and supplementation. In most cases, the athlete will have reached the age of 21 before these prerequisites are in place, recognizing that many athletes will not have achieved the necessary experience, physical maturity, and psychic balance until their mid-20’s or even later.

There are many side effects, some of which are specific to teen users:

  • Acne
  • Possible increase in Male Pattern Baldness
  • Gynecomastia
  • Stunted growth (premature closing of growth plates - not only affects height, but also other long bones such as collar bone)
  • Natural testosterone production supression (not ideal at such an important time for your endocrine system)
  • Risk of injury (anabolics normally provide an increase in strength. Muscles react more quickly than tendons. This can be an issue even for veteran lifters - potentially much more of a problem for novice trainers who’s form is still likely to be poor)
  • Possible liver stress with alkylated steroids
  • Possible sexual dysfunction
  • 24th July
  • 24

Gyno Prevention and Reversal

This will try to answer questions regarding gynecomastia prevention and reversal, the use of Letrozole and other anti-Estrogen. I will go over everything in very simple easy to  understand language. Also we are talking about estrogen gynecomastia here, not progesterone (but using Letrozole will stop progesterone related problems as well since it inhibits all estrogen anyways). Progesterone gynecomastia will be enlargement of your nipple area, the actual aereola, not a lump under it.

Let me make this first point very clear, as I state in my signature this is from my personal experience, so whether you agree with it or not is your own issue. I have helped many people with gynecomastia and it has worked just fine for them as well. To first understand why you are doing what you are doing I am going to go over a few things and a few

  • SERM - Selective estrogen Receptor Modulator. These drugs work by binding to the estrogen receptors and flooding them in a sense, making it difficult (but not impossible by any means) for estrogen to bind to the receptors and thus prevent the onset of estrogen related side effects. Most common forms: Tamoxifen (Nolvadex), Clomiphene (clomid) 
  • AI - Aromatise Inhibitor. These drugs work by inhibiting the aromatization of estrogen. This means that in effect Aromatise Inhibitor prevent androgens from converting to estrogen, again, making it difficult (but not impossible) for estrogen to reach receptor sites. Most common forms: Anastrozole, Exemestane (Aromasin), Femara (Letrozole). For our purpose of reversing gynecomastia we are interested in Letrozole.

Letrozole will suppress your sex drive. This is another reason why it is so important to act on preventing gynecomastia as soon as possible. Since we all know that Testosterone should be run in every cycle this will cancel out the effect of sex drive suppression.

Running Letrozole to prevent gynecomastia:

If you decide to run estrogen protection while on cycle (and I suggest you do unless you are aware that you do not require it), you can run either a SERM or an Aromatise Inhibitor. Letrozole will be the most powerful Aromatise Inhibitor you can use, it will inhibit 98+% of estrogen using a dose as low as .25mg and even lower. This is why I suggest you do not use a dose higher than 50mg while on cycle just trying to prevent estrogen related side effects.

You will want to start running the Letrozole approximately 2 weeks before you begin your cycle to allow it to fully stabilize in your blood. I have often heard the argument that  Letrozole takes up to 60 days to stabilize, I don’t know if I buy into this for the reason that I have reversed gynecomastia after using letro for only 1 week. Still to be safe I recommend starting it before your cycle as stated above.

If you do decide to run Letrozole there is absolutely no need to run another Aromatise Inhibitor or SERM. Do not make the mistake of thinking more is better. Think of it this way; if Letrozole is preventing the conversion of androgens to estrogen than there is no estrogen, what would the purpose of a SERM be when there is no estrogen to bind to the receptors? 

Nolvadex will only take away from the effectiveness of Letrozole. This brings me to my next point. Do not listen to anyone who tells you to bump up your Nolvadex to 60+mg 

ED if you get gynecomastia. I have no idea where this idea started but I have seen it suggest far too many times recently. Nolvadex will do nothing to reverse your gyno’s let me make  that clear IT WILL DO NOTHING FOR gynecomastia. If you are running Nolvadex as your anti-Estrogen and start to develop gyno than sure you can bump the dosage a small amount to try to prevent it from progressing further, but Letrozole must begin ASAP.

It is very important that you begin taking Letrozole immediately, the longer your wait the more risk you take in not being able to reverse it.

How do I know if I have gynecomastia?

If you have developed gynecomastia you will have a lump behind your nipple. It will be fairly hard, and it will be tender to touch.

Running Letrozole to reverse gynecomastia: I am going to go over the three different scenarios which people could fit into. Remember regardless of what scenario you are in it is important that you begin taking the Letrozole ASAP.

  1. Already using an anti-Estrogen aside from Letrozole.
  2. Already using Letrozole a dose of 25mg or 50mg ED.
  3. Not running any estrogen protection.

1. Day 1: 25mg Letrozole + anti-Estrogen

Day 2: 50mg Letrozole

Day 3: 1.0mg Letrozole

Day 4: 1.5mg Letrozole

Day 5: 2.0mg Letrozole

Day 6: 2.5mg Letrozole

2. Day 1: 50mg Letrozole

Day 2: 1.0mg Letrozole

Day 3: 1.5mg Letrozole

Day 4: 2.0mg Letrozole

Day 5: 2.5mg Letrozole

3. Day 1: 50mg Letrozole

Day 2: 1.0mg Letrozole

Day 3: 1.5mg Letrozole

Day 4: 2.0mg Letrozole

Day 5: 2.5mg Letrozole

Day 1: 2.0mg

Day 2: 1.5mg

Day 3: 1.0mg

Day 4: 50mg

Day 5: 25mg

Letrozole and the estrogen rebound: With your estrogen being completely inhibited there is a definite estrogen rebound as your body tries to re-stabilize the testosterone - estrogen balance. We can prevent this rebound effect by supplementing further with another Aromatise Inhibitor or SERM. So, I suggest that when you are coming to the end of your cycle you will more than likely be using Nolvadex in your PCT so just make sure that you begin taking Nolvadex the last day you are going to take your Letrozole and then continue on as you would with regular PCT.

This now leads us into the question of reversing gynecomastia while not on cycle. There are a few things to remember here. You have already waited longer than you should have, and your sex drive will be shot. You can use natural testosterone booster to help you in this scenario but I can’t guarantee the effectiveness. Just follow gyno reversal protocols 2 or 3. When coming off again you must taper and begin using Nolvadex to prevent any rebound effect that may occur.

How much Nolvadex should you use if you are not going into PCT and running this off cycle? -  I suggest starting at 20mg ED for a week and then lowering it to 10mg for  another week and then coming off completely.

  • 17th July
  • 17

Cutting and Bulking Steroid Cycles

There are loads of great cycles of anabolic steroids aimed at different standards of bodybuilder or looking at different outcome. I’ve just picked out ten great ones and given a brief description for each.

Most importantly - do not even consider using anabolic 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 anabolic 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.

Beginner Cycle #1

The most frequently asked question in the steroids forum is for a great effective beginners cycle:

Deca durabolin - 200-400mg per week for 8 weeks
Sustanon 250 - 500mg per week for 8 weeks

This is a standard first course recommended by most, even if the individual wishes to lose fat (as diet is the key to fat mobilisation, NOT gear). 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 test (1ml) plus 100mg of Deca Durabolin (1ml) mixed into the same syringe, and another of 200mg of Deca Durabolin (2ml).

Beginners Cycle #2 - The Classic Mass Builder
This is a variation on the above:

Deca Durabolin - 400mg per week for 8 weeks
Sustanon 250 - 500mg per week for 8 weeks
Dianabol - 30mg per day, six days per week for 6 weeks

This stack should produce good results for the anabolic 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 commencing 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: 250mg of test (1ml) plus 100mg of Deca (1ml) mixed into the same syringe, and another of 200mg of Deca (2ml).

Superman’s Super Stack
This is another great lean mass builder, from a prominent member:

Trenbolone - 75mg per day
Winstrol - 50mg per day
Testosterone propionate - 100mg every other day

A six-week course and the usual precautions apply.

Phantomdh’s ‘Sus-deca-dbol-end-with-winny’ Stack
Phantomdh’s favorite cycle is the ‘Sus-deca-dbol-end-with-winny’ cycle:

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

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

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 Primobolan as part of a stack is an excellent adjunct:

Primobolan depot - 300mg per week for 8 weeks
Deca Durabolin - 400mg per week for 8 weeks
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). 

Knorkop’s Frontloader

This is a great cycle from Knorkop, used as an example of frontloading Equipoise and Deca:

Week 1 - Frontloading
Equipoise - 800mg per week
Deca Durabolin - 800mg per week
Testosterone propionate - 100 mg every other day

Week 2
Equipoise - 400mg per week
Deca Durabolin - 400mg per week
Testosterone propionate - 100 mg every other day

Week 3 - 4
Equipoise - 400mg per week
Deca Durabolin - 400mg per week
Winstrol - 50mg every other day

Week 5 - 8
Equipoise - 400mg per week
Deca Durabolin - 400mg per week
Winstrol - 50mg every other day

Week 9 and 10:
Equipoise - 400mg per week
Deca Durabolin - 400mg per week
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.

Mind Blower Stack
It is a heavy androgenic cycle, and only for use by the experienced gear-user.

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

This is not for the faint hearted, and certainly for advanced bodybuilders only. Equipoise is used rather than Deca Durabolin so as not to overdo progesterone aromatisation.

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

Another Fave!
Nice and simple, but very effective:

Anadrol 50 - 100mg per day, 6 days per week
Deca Durabolin - 400mg per week

The usual precautions are a must here, with Clomid commencing 7 days post cycle.

  • 11th July
  • 11

Best Steroids for Bulking Up & Best Steroids for Lean Mass

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

Goal 1: Bulk Up - Best Steroids for Bulking Up
1) Danabol
2) Nandrolone Decanoate
3) Testosterone (esters – enanthate, cypionate)
4) Sustanon 250
5) Trenbolone
6) Boldenone (Equipoise)

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

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

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

Last on the list, you can see Boldenone. Boldenone is not so much on the list as a best steroids for bulking but for its’ ability to make you huge, but moreso for its’ ability to make you eat like a horse. Boldenone is one of the best steroids for increasing your appetite (probably the best one) than any other steroid, even better than B12 injections. On top of that, Boldenone is known to increase red blood cell count, which makes cardiovascular activity a breeze. Why is this good for your body? Well, if you’ve ever been on a bulking steroid cycle, walking around at 300lbs., you’d know why any help with your cardio shape is beneficial at all. Finally, many critics ask why Boldenone was not added in the Goal 2 section (*Best Steroids for Lean Out). It is easy to answer! How can you lean out when you appetite is asking you to eat as a small elephant?

Goal 2: Lean Mass (cut up) - Best Steroids for Lean Mass
1) Primobolan
2) Winstrol
3) Testosterone Propionate
4) Trenbolone
5) Masteron

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

Trenbolone, making the cutting list as well as the bulking list of best steroids, trenbolone is such a unique steroid that it deserves a lot of respect. Out of all the steroids available, trenbolone is one of the most effective, but also one of the most side effect filled drugs. Trenbolone use is usually limited to 6 week periods, making it unrealistic for long term use in a 16 week cutting steroid cycle.

Primobolan is no. 1 of our list of Best Steroids for cutting up and leaning out! Primobolan is by far the best steroid for cutting up. Primobolan allows user to keep a low calorie diet while increasing muscle mass. Imagine a BodyOpus diet by Dan Duchaine, with Primobolan and Winstrol. It’s estimated a proper BodyOpus diet with the usage of Primobolan, Winstrol can acheive an average fat loss of 15-20% bodyfat as well as a muscle gain of around 10-15lbs. in a 12-16 week period. If that’s not the best steroids stack you’ve seen, we can’t say much more.

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

  • 3rd July
  • 03

First time anabolic steroid cycles

Beginners are at the most influential stage of their anabolic steroid using journey and are perhaps the most impressionable at the pre-use stage, as well as the actual novice/beginner stage of the first few anabolic steroid cycles. This is because beginner anabolic steroid users as well as individuals who are still engaging in research in preparation to engage in their first anabolic steroid cycle are at the highest risk of being exposed to a vast amount of misinformation, false claims, myths, and dangerous instruction in regards to proper use and anabolic steroid cycling protocols.

The main issue with the world of anabolic steroid use is the fact that because the medical establishment has distanced itself with the anabolic steroid using community (for the purpose of performance and physique enhancement), the development of proper cycling protocols has for the most part been left to individuals who possess absolutely no formal education in human physiology, biochemistry, or medical education. Those few who do possess backgrounds in these fields of science have successfully steered the direction of instruction into proper and truthful pathways. However, the internet and much of the world is saturated with dangerous misinformation, personal opinion, and conflicting information and views. This particular guide to proper anabolic steroid cycles will provide real practical information on real world use, doses, and proper explanations backed by proper explanations of how various instructions pertain to the knowledge of proper human biological and biochemical functions.

Much of the proper safety protocols and guidance pertaining to the manner in which a beginner or first-time anabolic steroid user should proceed in utilizing anabolic steroids has been outlined very clearly in the introduction to this article.

The introduction of this article has been made especially clear of the following instructions and facts:

  • Why first-time users and beginners to anabolic steroid cycles should utilize Testosterone-only as their first anabolic steroid cycle, as well as several subsequent cycles afterwards.
  • Why stacking should never be done on the very first cycle.
  • Why every prospective anabolic steroid user should maximize all natural pathways prior to the decision to utilize anabolic steroids.

All of these points and more have already been covered and answered in as in-depth detail as possible, and it is therefore unnecessary to repeat every explanation here.

Anabolic steroid cycles for the beginner, as with every single practice in this world, is a learning curve. The very first cycle, as well as the subsequent 2 or 3 cycles afterwards, is performed in specific methodology so as to allow the beginner to experience, gauge, test, and explore his own body’s reactions to these hormones. As every individual’s reaction is different to different hormones in supraphysiological levels, a first-time cycle should always be treated as an explorative test-run.

This is not to say that an individual cannot gain a significant amount of muscle mass or make stellar progress, but the first few cycles for a beginner anabolic steroid user serve the purpose of allowing individuals to learn about themselves and learn about the effects of Testosterone first-hand. Some preliminary considerations must also be considered so as to ensure that a beginner’s first-time cycle is run as perfectly and as smoothly as possible:

  1. Ensure nutrition and training experience is sufficient enough so as to make meaningful and safe progress from a beginner anabolic steroid cycle.
  2. Ensure that nutrition and training methods are properly structured and as perfect as possible so as to ensure proper progress (for example, if bulking, caloric intake must be high enough in a surplus so as to allow new muscle growth, and training must also be properly tweaked and perfected prior to engaging in any anabolic steroid cycles. Failure to meet these requirements will result in less than desirable progress, gains, and often times will result in absolutely zero progress (often leaving the beginner wondering why their anabolic “steroids didn’t work” when the reality is that the problem is not with the anabolic steroids but with the individual’s inadequate/improper nutritional habits and training methods).
  3. Ensure proper monetary preparation. Individuals ill-prepared to invest the proper amounts of money required to construct into a PROPER cycle will always result in failure and possible damage due to improperly structured cycles. Ignoring this important preliminary consideration will result in regret. Anabolic steroids are very serious drugs that are not cheap, and must be utilized properly with the proper background knowledge. An individual who is not serious enough (or incapable) to invest the appropriate amounts of money is not serious enough to engage in anabolic steroid use.
  4. Very important: Ensure all appropriate drugs, ancillary drugs/compounds (such as SERMS, AIs, etc.), support supplements and all necessary components required for the cycle are within possession prior to beginning. The internet, gyms, and the whole world is full of individuals who were too impatient to begin anabolic steroid use prior to making sure that all components were in possession prior to starting. Without all components (including the full amount of anabolic steroid(s) required for a full cycle), individuals will generate a high risk of encountering side effects that cannot be dealt with due to the lack of components as a result of rushing into a cycle. Many individuals have developed full gynecomastia (breast tissue) as a result of beginning a cycle prior to holding any SERMS or AIs in possession in the event that gynecomastia becomes an issue. 

These are all basic preliminary considerations that are especially important for beginners to anabolic steroid use, but they also apply to all 3 tiers of users (beginner, intermediate, and advanced).

The Best and Worst Anabolic Steroid Choices for Beginner Steroid Cycles

It is important for every beginner to understand what is an appropriate choice for a cycle and what is not, and what choices are merely acceptable (not a stellar choice but not a horrible one either). It has already been established that a very first cycle consisting of Testosterone-only is the best and safest choice for a beginner. The reasons for such a choice have already been made very clear. With this being said, the most appropriate choices of compounds will be covered here.

One very important detail to be made clear to any and all beginners is the fact that not only should oral anabolic steroids not be used in a cycle, but that absolutely no cycle should ever consist of only oral anabolic steroids under any circumstances. The decision to run a cycle consisting of only a single anabolic steroid and no injectable compounds is most usually the very first decision of any beginner or individual looking to begin anabolic steroid use. This is usually the result of a fear of needles, but this must be overcome, and once overcome it becomes much easier afterwards. Oral anabolic steroids are not designed to be run solitarily (on their own), and instead serve to act as supplementary compounds to a solid base cycle that should always include injectable compounds, of which an essentially required injectable being Testosterone (for every single cycle). Injectable compounds are the base compounds of any cycle, and all orals are meant to be supplementary or ‘kickstarting’ compounds (this will be explained later).

With this being said, there are various injectable compounds that require very frequent injections, while there are also more beginner-friendly compounds that require infrequent administration of injections. For example, Testosterone Enanthate or Testosterone Cypionate are both known as long-estered compounds that exhibit a very slow window of release and a long half-life incomparison to other fast-acting anabolic steroids such as Testosterone Propionate. Long-estered compounds such as Testosterone Enanthate are commonly utilized by beginners and are very suitable for beginners due to the fact that beginners and first-time users are commonly shy, scared, and/or squeamish when the issue of needles and injections are concerned.

Once again, the reader must be reminded that anabolic steroids are very serious drugs, and every individual, if considering the use of anabolic steroids, must engage in proper administration protocols. If an individual is not serious enough to perform proper administration via injection of anabolic steroids, then he/she is not serious enough to engage in anabolic steroid use.

The following lists are in order of the most appropriate choice of compounds to the most inappropriate (top to bottom of the lists):


  • Testosterone Enanthate
  • Testosterone Cypionate
  • Sustanon 250 (blend of 4 different esterified Testosterone variants)
  • Testosterone Propionate


  • Testosterone Enanthate
  • Testosterone Cypionate
  • Sustanon 250 (blend of 4 different esterified Testosterone variants)
  • Testosterone Propionate
  • Equipoise (Boldenone Undecylenate)
  • Deca-Durabolin (Nandrolone Decanoate)
  • Injectable Winstrol (Stanozolol)


  • Nandrolone Phenylpropionate
  • Oral Winstrol (Stanozolol)
  • Dianabol (Methandrostenolone, Methandienone)
  • Anavar (Oxandrolone)
  • Injectable Primobolan (Methenolone Enanthate)
  • Oral Primobolan (Methenolone Acetate)


  • Anadrol (Oxymetholone)
  • Masteron (Drostanolone)
  • Trenbolone

In the case of anabolic steroids such as Testosterone Enanthate, Testosterone Cypionate, Sustanon 250, Nandrolone Decanoate (Deca-Durabolin) and Equipoise (Boldenone Undecylenate), these anabolic steroids are known as long-estered compounds. As mentioned earlier, this indicates that they possess long half-lives and must be injected twice weekly where the full weekly dose is split evenly into two injections. For example, a 500mg/week Testosterone Enanthate cycle would require a 250mg injection on Monday followed by a 250mg injection on Thursday. This is so as to maintain proper stable steady peak blood plasma levels of the hormone. Although individuals can still make progress with a single weekly injection, twice weekly injections are ideal in order to maintain stable and steady peak blood plasma levels. Failure to do so will result in increased incidence and intensity of side effects due to peaks and valleys in unstable blood plasma levels.
For more specific details in regards to the half-life of individual particular anabolic steroids and for specific detailed administration instructions, please read each individual anabolic steroid profile.

Beginner Cycle Examples

The following cycle examples are in chronological order. That is to say that the following cycle examples are examples of cycles as a beginner would progress from a first-time cycle to subsequent cycles afterwards, and to a third cycle after that, and so on and so forth as a beginner slowly gains experience. As a beginner builds cycle experience, he would slowly add different compounds so as to ‘test the waters’, although it should be made clear that any beginner’s first two or three cycles should consist of Testosterone-only.

First-Time Beginner Cycle Example (12 weeks total cycle time)

Weeks 1 – 12:

  • Testosterone Enanthate at 300 – 500mg/week

Beginner Cycle Example #1 (14 weeks total cycle time)

Weeks 1 – 14:

  • Testosterone Enanthate at 300 – 500mg/week
  • Equipoise at 400mg/week

Beginner Cycle Example #2 (12 weeks total cycle time)

Weeks 1 – 12:

  • Testosterone Enanthate at 300 – 500mg/week
  • Nandrolone Decanoate (Deca Durabolin) at 400mg/week

Beginner Cycle Example #3 (12 weeks total cycle time)

Weeks 1 – 12:

  • Testosterone Enanthate at 300 – 500mg/week
  • Nandrolone Decanoate (AKA Deca Durabolin) at 400mg/week

Weeks 1 – 4:

  • Dianabol at 25mg/day

Oral Anabolic Steroids for ‘Kickstarting’

‘Kickstarting’ is a practice that should be used once a beginner has obtained a fair amount of cycle experience to the point where oral anabolic steroids are now stacked with other compounds. This is a technique whereby the user will include an oral anabolic steroid in a cycle for the first several weeks (this is usually done in tandem with a long-estered injectable anabolic steroid due to the longer kick-in period). Because the kick-in period for most injectables (especially long esters) is a matter of a few weeks into a cycle, one usually will not experience the positive effects until such time. The oral anabolic steroid utilized during these first few weeks will enable the user to experience the positive anabolic effects of the oral while the effects of the injectable compound slowly increase. By the time the oral compound is discontinued (or nearing the end of its use), the injectable compound’s anabolic effects are in full swing and a near seamless transition is made. Dianabol is one such anabolic steroid that is commonly utilized to this effect as a kickstarting compound due to its considerable anabolic strength.

  • 26th June
  • 26

Post cycle recovery

I advise to use small amounts of HCG (250IU to 500IU) two days each week, right from the beginning of the cycle. This serves to maintain testicular form and function. It makes more sense to me to keep the horse in the barn, so to speak, then to have to chase it across three counties later on. I am also a big fan of maintaining estrogen within physiological ranges. Both therapies have been shown to hasten recovery.

Any more than 500IU of HCG per day causes too much aromatase activity. Some feel aromatase is actually toxic to the Leydig cells of the testes. You are then inducing primary hypogonadism (which is permanent) while treating steroid-induced secondary (hypogonadotrophic) hypogonadism (which is temporary—hopefully).

If 250IU or 500IU on two days each week isn’t enough to stave off testicular atrophy, then I recommend using it more days each week (as opposed to taking larger doses). In fact, I wouldn’t mind having a guy use 250IU per day ALL THROUGH the cycle. Those that have tell me they thus avoid that edgy, burned-out feeling they usually get. They also say they simply feel better each day. Subjective reports, to be sure, but they are hard not to appreciate. Especially when HCG is so inexpensive.

The testes are then ready, willing and able to again produce testosterone at the end of the cycle. LH levels rise fairly rapidly, but endogenous testosterone production is limited by lack of use. I also want to make sure a SERM, such as Clomid or Nolvadex, is at effective serum dosage (around 100mg QD for Clomid, 20-40mg QD for Nolvadex) when serum androgen levels drop to a concentration roughly equal to 200mg of testosterone per week. That is when androgenic inhibition at the HP no longer dominates over estrogenic antagonism with respect to inducing LH production. Of course, if the fellow has been doing Clomid or Nolvadex all along the way (and I now prefer Nolvadex over Clomid, due to the possibility of negative sides from the clomid), he is all set to simply continue it at the end (no need to switch from one to the other). BTW, I see no evidence of any benefit in using BOTH SERM’s at the same time. I used to think a couple of weeks of the SERM was enough; now I like to see an entire month after the last shot of AAS (and migration of long to short esters as the cycle matures). Tapering the SERM is probably a good idea during the last week, as well.

I want my patients to stop taking HCG within a week after the end of the cycle. The testosterone production it induces will further inhibit recovery, as will using testosterone preparation, while in recovery. There is no escaping this, as there is no such thing as a “bridge”. Just because you are not inhibiting the HPTA for the entire 24 hours does not mean you are not suppressing it at all. IOW, you can’t “fool” the body—it is smarter than you are.

I like Arimidex during the cycle (in fact, consider use of an AI while taking aromatisables a necessity) but it ABSOLUTELY should not be used post cycle (even though it has been shown to increase LH production) because the risk of driving estrogen too low, and therefore further damaging an already compromised Lipid Profile, is too great (this also drives libido back into the ground—and we don’t want that, do we?).

All this is meant to get my guys through recovery as fast as possible. So far, all of them who have tried it have reported they are recovering faster than when they have tried other protocols.

  • 20th June
  • 20

How To Prevent Anavar Side Effect

Anavar or Oxandrolone, one of the best weight and fat loss drugs, is an extremely popular cutting cycle drug for athletes who want to redefine performance in a short period of time.

This synthetic anabolic steroid derivative of Dihydrotestosterone is a Schedule III drug that is used by bodybuilders and athletes across the world for cutting body fat, gaining muscles and strength, and improving muscle mass, function, and size. However, some athletes tend to use this potent steroid in absence or contravention to medical advice and this is when Anavar abuse and side effects happen.

When abused, Anavar can lead to considerable reductions in terms of serum concentrations of LH (luteinizing hormone), FSH (follicle-stimulating hormone), and testosterone. This anabolic steroid may cause reduced sperm count, high blood pressure, stroke, abnormal functioning of the liver, prostate enlargement, testicular atrophy, and decreased levels of HDL cholesterol (good cholesterol) when overdosed or used for extended periods of time.

Anavar abuse can also result in inhibition of the metabolism of oral hypoglycemic agents, liver failure, or liver cysts and may even lead to health complications such as menstrual cycle changes, depression, hallucination, dizziness, stunted growth, male pattern baldness, reduced sex drive, testicle shrinking, clitoris enlargement, growth of facial hair, and increased aggression. Anavar overdosing can lead to dark urine, stomach cramps, nausea, bloating, testicular atrophy, diarrhea, and mood swings.

It is important to note that Anavar is not advised to people who are diagnosed with high amount of calcium in the blood, blood clotting disorder, liver inflammation with stoppage of bile flow, prostate cancer, microscopic blood-filled cavities in the liver, disease of the arteries of the heart, heart failure, Nephrotic syndrome, kidney disease, neoplasm of liver, and changes involving fatty deposits in the blood vessels. Anavar is also not recommended to breastfeeding or pregnant women or children, and males with breast cancer.

  • 6th June
  • 06

Should You Stretch Before Working Out

If you’re like most of us, you were taught the importance of warm-up exercises back in grade school, and you’ve likely continued with pretty much the same routine ever since. Science, however, has moved on. Researchers now believe that some of the more entrenched elements of many athletes’ warm-up regimens are not only a waste of time but actually bad for you. The old presumption that holding a stretch for 20 to 30 seconds - known as static stretching - primes muscles for a workout is dead wrong. It actually weakens them. In a recent study conducted at the University of Nevada, Las Vegas, athletes generated less force from their leg muscles after static stretching than they did after not stretching at all. Other studies have found that this stretching decreases muscle strength by as much as 30 percent. Also, stretching one leg’s muscles can reduce strength in the other leg as well, probably because the central nervous system rebels against the movements.

“There is a neuromuscular inhibitory response to static stretching,” says Malachy McHugh, the director of research at the Nicholas Institute of Sports Medicine and Athletic Trauma at Lenox Hill Hospital in New York City. The straining muscle becomes less responsive and stays weakened for up to 30 minutes after stretching, which is not how an athlete wants to begin a workout.

THE RIGHT WARM-UP should do two things: loosen muscles and tendons to increase the range of motion of various joints, and literally warm up the body. When you’re at rest, there’s less blood flow to muscles and tendons, and they stiffen. “You need to make tissues and tendons compliant before beginning exercise,” Knudson says.

A well-designed warm-up starts by increasing body heat and blood flow. Warm muscles and dilated blood vessels pull oxygen from the bloodstream more efficiently and use stored muscle fuel more effectively. They also withstand loads better. One significant if gruesome study found that the leg-muscle tissue of laboratory rabbits could be stretched farther before ripping if it had been electronically stimulated - that is, warmed up.

To raise the body’s temperature, a warm-up must begin with aerobic activity, usually light jogging. Most coaches and athletes have known this for years. That’s why tennis players run around the court four or five times before a match and marathoners stride in front of the starting line. But many athletes do this portion of their warm-up too intensely or too early. A 2002 study of collegiate volleyball players found that those who’d warmed up and then sat on the bench for 30 minutes had lower backs that were stiffer than they had been before the warm-up. And a number of recent studies have demonstrated that an overly vigorous aerobic warm-up simply makes you tired. Most experts advise starting your warm-up jog at about 40 percent of your maximum heart rate (a very easy pace) and progressing to about 60 percent. The aerobic warm-up should take only 5 to 10 minutes, with a 5-minute recovery. (Sprinters require longer warm-ups, because the loads exerted on their muscles are so extreme.) Then it’s time for the most important and unorthodox part of a proper warm-up regimen, the Spider-Man and its counterparts.

“TOWARDS THE end of my playing career, in about 2000, I started seeing some of the other guys out on the court doing these strange things before a match and thinking, What in the world is that?” says Mark Merklein, 36, once a highly ranked tennis player and now a national coach for the United States Tennis Association. The players were lunging, kicking and occasionally skittering, spider-like, along the sidelines. They were early adopters of a new approach to stretching.

While static stretching is still almost universally practiced among amateur athletes - watch your child’s soccer team next weekend - it doesn’t improve the muscles’ ability to perform with more power, physiologists now agree. “You may feel as if you’re able to stretch farther after holdng a stretch for 30 seconds,” McHugh says, “so you think you’ve increased that muscle’s readiness.” But typically you’ve increased only your mental tolerance for the discomfort of the stretch. The muscle is actually weaker.

Stretching muscles while moving, on the other hand, a technique known as dynamic stretching or dynamic warm-ups, increases power, flexibility and range of motion. Muscles in motion don’t experience that insidious inhibitory response. They instead get what McHugh calls “an excitatory message” to perform.

Dynamic stretching is at its most effective when it’s relatively sports specific. “You need range-of-motion exercises that activate all of the joints and connective tissue that will be needed for the task ahead,” says Terrence Mahon, a coach with Team Running USA, home to the Olympic marathoners Ryan Hall and Deena Kastor. For runners, an ideal warm-up might include squats, lunges and “form drills” like kicking your buttocks with your heels. Athletes who need to move rapidly in different directions, like soccer, tennis or basketball players, should do dynamic stretches that involve many parts of the body. “Spider-Man” is a particularly good drill: drop onto all fours and crawl the width of the court, as if you were climbing a wall. (For other dynamic stretches, see the sidebar below.)

Even golfers, notoriously nonchalant about warming up (a recent survey of 304 recreational golfers found that two-thirds seldom or never bother), would benefit from exerting themselves a bit before teeing off. In one 2004 study, golfers who did dynamic warm- up exercises and practice swings increased their clubhead speed and were projected to have dropped their handicaps by seven strokes over seven weeks.

Controversy remains about the extent to which dynamic warm-ups prevent injury. But studies have been increasingly clear that static stretching alone before exercise does little or nothing to help. The largest study has been done on military recruits; results showed that an almost equal number of subjects developed lower-limb injuries (shin splints, stress fractures, etc.), regardless of whether they had performed static stretches before training sessions. A major study on the other hand, found that knee injuries were cut nearly in half among female collegiate soccer players who followed a warm-up program that included both dynamic warm-up exercises and static stretching. And in golf, new research by Andrea Fradkin, an assistant professor of exercise science at Bloomsburg University of Pennsylvania, suggests that those who warm up are nine times less likely to be injured.

“It was eye-opening,” says Fradkin, formerly a feckless golfer herself. “I used to not really warm up. I do now.”

You’re Getting Warmer: The Best Dynamic Stretches

These exercises- as taught by the United States Tennis Association’s player-development program – are good for many athletes, even golfers. Do them immediately after your aerobic warm-up and as soon as possible before your workout.


(for the hamstrings and gluteus muscles)

Kick one leg straight out in front of you, with your toes flexed toward the sky. Reach your opposite arm to the upturned toes. Drop the leg and repeat with the opposite limbs. Continue the sequence for at least six or seven repetitions.


(for the lower back, hip flexors and gluteus muscles)

Lie on your stomach, with your arms outstretched and your feet flexed so that only your toes are touching the ground. Kick your right foot toward your left arm, then kick your leftfoot toward your right arm. Since this is an advanced exercise, begin slowly, and repeat up to 12 times.


(for the shoulders, core muscles, and hamstrings)

Stand straight, with your legs together. Bend over until both hands are flat on the ground. “Walk” with your hands forward until your back is almost extended. Keeping your legs straight, inch your feet toward your hands, then walk your hands forward again. Repeat five or six times. G.R.

  • 30th May
  • 30

Primobolan - a growth-promoting effect in muscle

The focus of discussion will be the anabolic-androgenic steroid, Primobolan. Methenolone is a synthetic derivative of dihydrotestosterone that is more commonly known by the trade name, Primobolan. The acetate ester version is taken orally, although there was once an injectable version of this ester. A highly-overlooked steroid, many people do not consider Primobolan to be very effective and coupled with its high price, do not consider it to be worthwhile. The oral form of methenolone is relatively weak due to the fact that methenolone is not 17-alpha alkylated. Instead, the 1-methyl group seems to offer some protection from metabolism to 1- and 2-hydroxy metabolites. Even so, the acetate does not have great oral bioavailability and a pretty high dose is needed to see significant effects.

Since it is a DHT derivative, methenolone does not aromatize nor does it have much progestational activity. In fact, being a DHT derivative, Primobolan likely acts as an aromatase inhibitor to some degree, which probably contributes to its reputation as a ‘dry gainer’ with less suppressive effects. Since it is already 5-alpha reduced, it does not get metabolized by 5-alpha reductase. Methenolone still undergoes metabolism by 3-alpha hydroxysteroid dehydrogenase in skeletal muscle, but less so than DHT. This results in a molecule that is somewhat less potent but still has a decent anabolic-to-androgenic ratio. Furthermore, it binds only moderately to sex hormone-binding globulin (SHBG), and there is no evidence that methenolone interacts to any degree with the glucocorticoid or progesterone receptors.

Primobolan does not bring on massive weight gain, but this is due to the fact that there is very little water and fat accumulated. Primobolan is used for adding quality mass with little to no side effects, but the injectable version is much preferred over the oral version. Low doses of Primobolan have been used by women, with minimal side effects. Some have argued that Primobolan can be used without shutting down natural testosterone production. While suppression will be reduced with this steroid because it does not convert to estrogen, there will still be some reduction in testosterone production that will become worse as higher doses are used. A little-known fact about methenolone is that it has been shown to have similar levels of efficacy as oxymetholone for elevating red blood cell count.3 Methenolone the tablets or the injectable has never been as available as most of the other ‘standbys,’ and is often expensive when it is found. There are only a few pharmaceutical preparations available, and these items are often scarce - even from black-market sources.

Methenolone enanthate is the injectable form of this steroid, referred to as Primobolan Depot, its original trade name. The enanthate ester provides for a relatively slow release from the injection site and could be injected as infrequently as every 10 to 14 days, though most users will inject it weekly or even twice weekly. The injectable version of methenolone is much more effective than the oral version, since you do not have the effect of first-pass metabolism to contend with. Once the ester is stripped off, you have just the parent methenolone molecule.

The injectable version of methenolone with the enanthate ester is a potent steroid. It is usually injected on a weekly or sometimes shorter basis in doses of 400 to 600 milligrams for men and 50 to 100 milligrams for women. Women actually do better with a longer injection period of 10 to 12 days, to avoid a buildup in androgen levels. Methenolone is considered to be one of the safest steroids. Although methenolone is not C-17 alpha-alkylated, the 1-methyl group can cause some elevations in liver enzymes (even with the injectable)— but less so than the C-17 alkyl derivatives such as methandrostenolone. This is definitely not an ‘instant gratification’ drug, because it does not cause large amounts of water retention, and is less potent than other commonly-used injectables like nandrolone or even testosterone. Some people still prefer methenolone because even though it does not result in immediate gains, it generally doesn’t produce as many side effects as other drugs.

  • 22nd May
  • 22

Weight Lifting Injuries And How To Fix Them

As a bodybuilder it is essential that you are in tune with your body. To help prevent or avoid injuries you need to know the difference between pain caused through exertion during a lifting session and the pain caused by an injury. By understanding what the difference is, you will be able to stop pushing the bad pain, preventing a full blown injury, and allowing you get back to the gym sooner.

90% of the population will experience lower back pain at some point in their lives. There are varying degrees of back pain, the most common being mechanical lower back pain, which can be treated conservatively (not needing surgery).

Our lower back is involved in most things you do in weight lifting. It is involved during standing bicep curls as well as when you are dead lifting. When you experience lower back pain it can affect most of the exercises you do in the gym preventing you from training, not good!

What are the causes of Lower Back Pain

Not warming up:

  • It’s crazy the amount of times I see people walk into the gym (after a day of sitting on their bums), go straight over to the squat rack, fire out 10 reps and then load the bar up and go for it. Then they wonder why they have back pain. A good warm up is essential to preventing back pain. Your glutes are the foundation your back sits on and they should be primed and ready for action. If your on legs day you should carry out this Glute Warm Up

Poor technique: There are 2 ways to hurt your back through poor technique.

  • The first one is the most obvious, if your lifting technique is poor your going to hurt your back. It doesn’t have to be a rubbish deadlift technique with 200kg on the bar! It can be as simple as swinging your back during bicep curls. You do this over a few sets and your back will give out.
  • The second way is through poor manual handling technique. Your lower back is at its most vulnerable when you are bent over and twisting to the side. This is exactly the same position I see lifters picking up dumbbells or plates and moving them from rack to bench or floor to rack. You need to slow down and essentially dead lift each weight to where you want it to go. Nothing worse than having to tell someone you hurt you back lifting a 45lb plate.

Lifting too heavy:

  • Trying to lift a weight, which is too heavy, will load forces on your lower back that it’s not ready to take. It will also cause you to adapt your technique (most likely for the worst), which will increase the stress on the back and cause you pain.

Treating Lower Back Pain

When you have acute back pain you should:

  • Rest from aggravating activities
  • Take pain medication as needed
  • Walk – try to go for a walk every day. Start with 10 minutes and increase as able
  • Do not stay in the same position for more than 20 minutes
  • Use a lumber support for your lower back. You can make one by rolling up a towel and taping it in place
  • Use heat to reduce muscle spasm
  • Go and see you local Chartered Physiotherapist
  • Work on your core to prevent recurrence of pain and aid recovery after injury.
  • Modify your training and slowly re-introduce your body to lifting again
  • If you have pins and needles, numbness or weakness in your leg(s) go and see your doctor

Muscle Tear

For bodybuilders and lifters muscle growth is the reason that you push the boundaries of discomfort, tiredness and pain (remember good pain). When you injury or tear a muscle, scar tissue will develop, which can reduce the effectiveness of the muscle and increase the chances of recurrence in the future.

Potential causes of muscle tears in the gym include:

  • Lifting too heavy: When a muscle is overloaded it reaches breaking point and the excessive force causes the muscle fibres to tear.
  • Overuse:This can occur when you exercise the muscle too much with out proper recovery time. The muscle becomes fatigued, resulting in a tear
  • Misuse: This comes back to poor technique. Lifting weights the wrong way will cause the muscle to tear, doing a job it’s not designed to carry out.
  • Not warming up sufficiently: Muscle is like an elastic band. The warmer it is, the more efficient the contractile fibres become. A cold muscle is a quick way to increase the risk of a tear.
  • 16th May
  • 16

Knee Movement & Proper Form during Lunge Exercises

It is correct to avoid excessive forward movement of the knee during squatting and lunging movements. It is a myth, however, that you should “never let your knees go past your toes while doing a squat or lunge.” This belief originated from a study that is more than 30 years old (1978 Duke University study that found maintaining a vertical lower leg as much as possible reduced shearing forces on the knee during a squat). The truth is that leaning forward too much is more likely what is truly causing the problem or injury.

In 2003, University of Memphis research confirmed that knee stress increased by 28% when the knees were allowed to move past the toes while performing a squat. However, hip stress increased nearly 1,000% when forward movement of the knee was restricted. In addition, in group exercise, the cue “don’t let your knees go over your toes” has long been an effective general rule when trying to teach an exercise to a room full of people with different skill levels, abilities and goals. When a class has a large number of participants it is difficult to help each individual participant with their specific range-of-motion so providing a general “don’t let your knees go past your toes” cue is an effective way of erring on the side of caution for the exercise instructor.

The general pointer while performing a lunge is to try to keep your knees aligned over your second toe so that the knee is moving in the same direction as the ankle joint. However, in reality we often find the knee translating (moving) forward to the toes or beyond in a squat or lunge movement, so there are other things that must be considered. The reason for this can be attributed to the length of limbs (shinbones or tibia/fibula and the thigh bone or femur).

During lunge or squat movements, we should always emphasize beginning the movement by pushing the hips backwards before they lower towards the floor. This avoids pre-mature forward movement of the knee by shifting the hips backwards. As we continue to lower our body downward, this creates a healthy hinge effect at the knee, but there comes a time where the knee (tibia) will begin to move forward in order to maintain our balance (keeping our center of mass within our base of support). If you happen to have long limbs, then it is realistic to expect your knees to move forward over or beyond the toes. Any attempt to prevent this will result in either falling backwards or in bad squat or lunge technique which places increased loads into your low back. So, as long as you teach the lunge / squat movement correctly by first initiating the movement at the hip and avoid premature forward movement of the knee, then the fact that the knee may move forward is quite safe.

Part of the reason we lunge is to train movement patterns for our daily activities and when we climb stairs, the knee and torso naturally translate forward in parallel with each other (the torso does not remain vertical) for balance and to propel our body forward and upward. In some instances we’ve seen trainers recommend keeping the back as vertical as possible which is problematic. Our concern is that this vertical technique fails to train the neural pathways and muscles correctly, in the manner it should when you actually climb stairs or step up. Additionally, if you lack adequate flexibility in your hips (considered a mobile joint) when lunging with your torso vertical, then the lumbar spine has to contribute to achieving the mobility you need and in doing so, it will compromise its ability to stabilize the lumbar spine. This could, in fact, increase the loading on your low back.

TIP: Watch your technique in the mirror (side view) the next time you lunge. Place your hands on your hips or in the small of your back and perform your lunge. If you notice any forward tilting in your hips or an increase in the curvature of your low back, you are compromising lumbar stability and I would suggest revisiting your exercise technique.
To help learn the hip-hinge movement, stand and take a broomstick, place it behind your back, holding it with one arm above your head and the other arm places into the curve of your low back. The broomstick should touch the back of your head, the thoracic spine and the sacrum (butt). Keep your legs extended (not locked), push your hips backwards, but try not to bend the knees too much. Try to:

  • Maintain contact with the broomstick against all three points (head, thoracic spine and sacrum).
  • Maintain the same spacing between your hand and your lower back.

When designing an exercise program for a client and including the lunge, keep in mind that the application of any exercise should be adjusted for the exact needs of that client. The principle of specificity dictates that the range-of-motion (ROM) of any exercise should be specific to the needs and abilities of the client. Some might have a need to restrict knee ROM if they experience any knee discomfort during exercise, while other clients might need to train to an extreme ROM to condition their joints for the angles they will experience during training or competition for a particular sport or activity. For example, a client training to learn a complicated dance routine or an athlete who plays a sport such as tennis which requires rapid changes of velocity and direction would have much different training needs than a client who just wants to lose weight and improve their health. In the case of the dancer or tennis player, they might experience a point in the routine or competition where the knee translates forward past the toes so their conditioning program needs to take this into consideration and prepare the muscles and joints to handle the forces when that happens.

A final example can help to illustrate what we’ve covered. Consider Olympic weightlifters who train to catch hundreds of kilograms of a rapidly accelerating mass during the catch phase of the snatch. This dynamic loading requires them to go into a deep squat which, combined with the proper hip ROM, will push their knees far beyond their toes.

Research by Hamill in 1994 found that Olympic lifting has a much lower incidence of injury when compared to many other competitive sports such as gymnastics, football or basketball, so this extreme ROM is not a dangerif the participant has the requisite hip and ankle ROM to allow it to happen. Keep in mind that Olympic weightlifters train for years to achieve the necessary flexibility for their sport. Exercising to the point where the knee can translate safely over the toes requires the appropriate progression of exercise intensity to achieve the desired ROM without any adverse affects.

  • 8th May
  • 08

How to cycle Clen and Clen Side Effects and Doses

What is Clenbuterol?

Clenbuterol is a beta-2 agonist and is used in many countries as a broncodilator for the treatment of asthma. Because of it’s long half life, Clenbuterol is not FDA approved for medical use. It is a central nervous system stimulant and acts like adrenaline. It shares many of the same side effects as other CNS stimulants like ephedrine. Contrary to popular belief, Clenbuterol has a half life of 35 hours and not 48 hours.

Dosing and Cycling Clenbuterol comes in 20mcg tablets, although it is also available in syrup, pump and injectable form. Doses are very dependent on how well the user responds to the side effects, but somewhere in the range of 5-8 tablets per day for men and 1-4 tablets a day for women is most common. Clenbuterol loses its thermogenic effects after 6-8 weeks when body temperature drops back to normal.

It’s anabolic/anti-catabolic properties fade away at around the 18 day mark. Taking the long half life into consideration, the most effective way of cycling Clenbuterol is 2 weeks on/ 2 weeks off for no more than 12 weeks. Ephedrine can be used in the off weeks.

Clenbuterol vs Ephedrine vs DNP

Ephedrine will raise metabolic levels by about 2-3 percent and 200mg of DNP raises metabolic levels by about 30 percent. Clenbuterol raises metabolic levels about 10 percent and it can raise body temperature several degrees.

DNP is by far the most effective fat burner but many people will never use it because of the risks associated with it. It also offers no anti-catabolic benefit. Although it does have anti-catabolic effect, ephedrine short half life prevents it from being all that effective.

As far as side effects, Clenbuterol’s are certainly milder than DNP’s, and some would even say milder than an ECA stack. There is no ECA-style crash on Clenbuterol and many users find it easier on the prostate and sex drive. This may in part be due to the fact that Clenbuterol is generally used for only 2 weeks at a time.

Side effects


The most significant side effects are muscle cramps, nervousness, headaches, and increased blood pressure.

Muscle cramps can be avoided by drinking 1.5-2 gallons of water and consuming bananas and oranges.

Headaches can easily be avoided with Tylenol Extra Strength taken at the first signs of a headache. You may need to take double the recommended dose.

Common Uses

Post-Cycle Therapy: Clenbuterol is used post cycle to aid in recovery. It allows the user to continue eating large amounts of food, without worrying about adding body fat. It also helps the user maintain more of his strength as well as his intensity in the gym.

Diet: Roughly the same as on cycle.

Fat loss: The most popular use for Clenbuterol, it also increases muscle hardness, vascularity, strength and size on a caloric deficit. For the most significant fat loss, Clenbuterol can be stacked with t3.

Diet: A high protein(1.5g per lb of bodyweight), moderate carb(0.5g to 1g per lb of bodyweight), low fat diet(0.25g per lb of bodyweight) seems to work best with Clenbuterol.

Stimulant/Performance Enhancement: It can be used as a stimulant, but an ECA stack may be a better choice because of it’s much shorter half-life.

Diet: To take full advantage of the stimulatory effects of Clenbuterol, Carbs must be included in the diet. Keto diet do not work well in this case.

Precautions: Is Clenbuterol for you?

The same precautions that apply to Ephedrine must be applied to Clenbuterol, although some people find ECA stacks harsher than Clenbuterol. It should not be stacked with other CNS stimulants such as Ephedrine and Yohimbine. These combinations are unnecessary and potentially dangerous. Caffeine can be used in moderation before a workout for an extra kick, although its diuretic effects may shift electrolyte balance. Drink more water if you use Caffeine.

What else do I need to know?

Most users that report bad side effects and discontinue use are those who use high doses right at the start of the cycle. The worst side effects occur within the first 3-4 days of use.

A first time user should not exceed 40mcg the first day.

Example of a first cycle:

Day1: 20mcg
Day2: 40mcg
Day3: 60mcg
Day4: 80mcg
Day5: 80mcg(Note: Increase the dose only when the side effects are tolerable)
Day6-Day12: 100mcg
Day13: 80mcg (Tapering is not necessary, but it helps some users get back to normal gradually)
Day14: 60mcg
Day15: off
Day16: off
Day 17: ECA/ NYC stack
Example of a second cycle:
Day1: 60mcg
Day2: 80mcg
Day3: 80mcg
Day4: 100mcg
Day5: 100mcg
Day6-Day12: 120mcg
Day13: 100mcg
Day14: 80mcg
Day15: off
Day16: off
Day 17: ECA/ NYC stack

Do not take Clenbuterol Past 4pm and drink plenty of water: 1.5-2 gallons a day.

  • 2nd May
  • 02

The Healing Benefits of Exercise: Training = Medicine

Exercise is medicine. It has the power to transform your life for the better, but not just by enhancing your physical beauty. The true value of exercise transcends aesthetics. Not only does it keep your physiology youthful, exercise also has the following unbeatable benefits:

  • Strengthens all the tissues in the body
  • Cures metabolic diseases
  • Accelerates recovery from diseases such as cancer
  • Helps prevent injury and pain
  • Improves brain function and learning
  • Prevents memory loss and brain degeneration linked to Alzheimer’s
  • Extends lifespan
  • Improves sleep and reduces stress
  • Enhances mood and reduces risk of depression
  • Improves heart function and lowers blood pressurу
  • Enhances coordination and reaction time
  • Optimizes reproductive health and libido
  • Reduces the side effects of puberty and menopause

Regular exercise is even associated with having a higher income.

With all these benefits, it’s unbelievable that the vast majority of the population is not taking advantage of this simple, yet effective method for improving their well being! The reason for our inaction is influenced by many factors too abundant and complicated to begin to address in this article. Yet, possibly the greatest factor in our failure to benefit from the therapeutic effects of exercise is our lack of skill. Too many people don’t know what to do or how to do it. This article will give you eleven unbeatable benefits of exercise so as to convince you to learn how to train.

1.Resistance training strengthens all tissues in the body.

It builds muscle, bone, and connective tissue. Mobility is enhanced, metabolism is accelerated, and reduced risk of injury and joint pain are reduced. When most people hear the word “exercise” they generally think of running, cycling, and other aerobic forms of movement. These all count as exercise and are accordingly beneficial. Yet, the definition needs to expand because some of the greatest benefits of exercise come from resistance forms of exercise.

Everyone knows resistance training is the most effective way to build muscle:

For example, a study of men who had no training experience found that by lifting weights 3 times a week for 16 weeks with a hypertrophy program, they gained an average of 3.5 kg of muscle. They also reduced body fat percentage by 0.6 %

Average muscle gains from training may not be quite as robust, but it is still well worth the effort. Gains vary depending on training experience and effectiveness of the program, but most untrained people can expect to gain 1.5 to 3 kg of muscle over a 4-month period. This increase in muscle mass is enormously beneficial: Muscle mass is a primary predictor of survival with cancer, it’s associated with longevity and lower disease risk, and increases your immune system. Having muscle is also your best defense against gaining fat.

Resistance training is also the best activity for building bone:

Retired elite athletes have much lower risk of developing osteoporosis than the general population. One study found that ex-athletes who regularly did heavy strength training as part of their practice had the strongest bones and lowest fracture risk of all people surveyed.

You can see how effective lifting is for building bone in a study of female college athletes in sports that included softball, basketball, volleyball, and track. They experienced an average 2% increase in bone mineral density over the course of a season due to the combination of time spent in the weight room and regular sport practice.

Lifting heavy things also builds connective tissue for better joint function:

In the same way that loading the body with weights builds bone it also builds tendons, collagen, and ligaments. There appears to be one difference: connective tissue gets stronger from loaded movement whereas bone responds simply to holding the heavy weight.

For instance, it’s well known that eccentric exercise increases tendon strength and size. Collagen and ligaments grow stronger by doing full range-of-motion exercises with moderately heavy loads. Deep barbell squats are one of the most effective exercises for increasing strength of the connective tissue that supports the knee joint.

2.Exercise improves brain function, learning, and memory.

Both resistance and aerobic exercise have been found to improve brain function, though the distinct effects appear to be somewhat different depending on exercise mode. A recent study found that endurance exercise leads to release of a hormone called irsin that boosts expression of a “brain-health” protein called BDNF that acts in the part of the brain that is involved in learning and memory.

BDNF promotes the development of new nerves and synapses. The effect can be seen with a study that found that 6 months of aerobic training allowed older individuals to score better on recall, reaction time, and spatial memory tests that consisted of remembering a list of 15 random words and the location of dots on a computer screen. This study also found promising results from a group that did resistance training, although overall the best results were in the aerobic exercise group.

Another recent study found that light exercise helps young people learn new material. Casually cycling on an exercise bike or walking on a treadmill has been found to be more effective for creating robust memories than more vigorous exercise.

That’s not to say more intense training can’t aid memory or brain function, just that light exercise appears to be most beneficial for stimulating certain chemicals in the brain that aid memory formation.

3.Exercise cures metabolic diseases.

Exercise and diet interventions are at least as effective in treating type II diabetes as any single pharmacological agent.
A review of exercise interventions on various markers of metabolic disease came to the following conclusions:

  •  Light-intensity leisure time physical activity throughout the day can maintain insulin sensitivity and improve blood sugar control, making it a first line of defense for the prevention and treatment of diabetes.
  • Interval training is particularly effective at both moderate and high intensities for treating metabolic disease via fat loss, improved insulin health, and better glucose control. For instance, ten 1-minute intervals at 60 to 80 % of peak power have produced significant benefits.
  • Resistance exercise is most effective at improving insulin sensitivity. When training leads to gains in muscle, it enhances blood sugar management because this allows for greater storage reserves of muscle glycogen (basically, there’s more space to store blood sugar so it doesn’t turn into fat). Use training intensities of 50 % or greater.
  • Combining weight training and aerobics appears to be the most efficient strategy for treating diabetes: Lifting builds lean mass and enhances metabolic rate, while improving insulin signaling. Aerobic exercise improves the cells sensitivity to insulin giving the combination a potent effect.
  • For those with full metabolic syndrome, low to moderate-intensity exercise (40 to 80 % of maximal) in either a steady state or interval fashion is recommended depending on preference. Resistance training at a minimum intensity of 50 to 55 % of the 1RM is suggested. Avoid training aerobics and weights on the same day.

4.Increase your income simply by exercising regularly.

Possibly the most surprising benefit of workout out is that you are likely to earn more money if you exercise regularly. A large study of more than 5,000 twins from Finland (twins were used to control for unobservable genetic and family confounding factors) found that those who exercised more earned more money over a 15-year period. Physically active participants had incomes 14 to 17 % higher than less active twins.

Researchers believe exercise enhances a person’s performance at work by improving their perseverance when facing obstacles. It increases their desire to partake in competitive situations. Goal oriented behaviors and higher self-esteem has been linked to exercising, and of course, the cognitive boost we get from exercise may play a role as well.

5.Vigorous exercise protects you from the negative physiological effects of high stress.

Abundant studies show that regular exercise is protective against stress. For example, one marker of chronic stress is the length of something called telomeres that are at the ends of chromosomes. The length of your telomeres is inversely related to lifespan—the longer your telomeres, the better.
Exercise protects them. People who exercise regularly and experience chronic psychological stress have longer telomeres than those who don’t exercise but are under comparable amounts of stress.

The one exception is that if you exercise too much or too hard, it can have the opposite effect. Training all-out two or even three times a day for months on end will flatten the bodies autonomic nervous system, leading to a blunted ability to respond to stress. This is not a problem for the vast majority of the population, but if you find your training is stressing you out, remember, it’s just exercise.

6.Exercise improves sleep and is extremely effective at reducing insomnia.

We talk a lot in the training and body transformation world about the need for sleep to get results. But, it goes the other way as well. Regular exercise significantly improves sleep quality and reduces the amount of time it takes to go to sleep.

There’s some evidence that moderate intensity training is better for improving sleep than high-intensity workouts. Moderate aerobic exercise was found to be most effective at treating insomnia and reducing sleep anxiety in older people.

In this study, high-intensity aerobic training was also tested but was not as beneficial. Ultimately, the best choice is whichever exercise mode you enjoy and elicits the least psychological stress.

7.Train to lift depression—it works for clinical depression, a suppressed mood, and to relieve depression linked to disease.

We all know that training can make us feel good once we’re done, boosting our mood even if we aren’t depressed. The benefits of exercise on well being go far beyond that though.
Both resistance and aerobic exercise modes have been found to be as effective for reducing symptoms of depression as antidepressants. Studies show that choosing which mode of training to do depends on what your goals are, the type of social support you have, and resources such as if you know how to lift or have access to a trainer.

Meanwhile, in people recovering from a serious illness or a heart attack, it appears that combined low-to-moderate intensity training is most effective. The combination of resistance and aerobic exercise provides variety and improves multiple physiological systems to encourage trainees to feel better physically and mentally.

8.Exercise improves reproductive health and boosts libido.

Exercise is especially effective at improving reproductive health and libido in people who are overweight or have diabetes because of how it balances hormones, boosting low testosterone and optimizing the cortisol curve.

In men, both resistance and aerobic exercise support reproductive health, but resistance training may be more beneficial because of how it improves body composition, building muscle mass and reducing body fat.

In women, studies suggest a similar benefit from weights because the muscle gains from resistance training have been found to improve estrogen metabolism.

The key for both genders is to not overdo it. It’s well documented that extremely high-volumes of intense training, particularly endurance, can have a negative effect on fertility. Both men and women can suffer from too much training, but females appear to be more susceptible to infertility from exercise
9. Interval-style and resistance training reduce risk of heart disease.

In simple terms, heart disease occurs when not enough oxygenated blood reaches the heart. Exercise is very effective at reducing both your risk of developing heart disease and the progression of heart disease once you’ve got it because it improves the function of many inter-related systems in the body that influence heart function. The typical form of exercise used for heart health is steady-state endurance exercise, but studies suggest that intermittent forms of training are more effective. A series of studies from Canada found that a cycle protocol of ten 1-minute intervals at 80 to 90 % of peak power output with 1-minute rest significantly improved heart health via multiple functions in the body.

Intervals were more effective than endurance exercise and they have been found to have a higher adherence rate, possibly because they require less total training time (20 minutes plus a warm-up compared to 40-plus).

Many people may be turned off by the idea of “high” intensity exercise for people with heart disease, but consider that high is relative to the individual. Heart disease patients are not going to be competing with athletes, but with their own capacities. Use a heart rate monitor and other tools for monitoring training intensity.

10.Resistance training is more effective than aerobic exercise for improving blood pressure—a fairly high volume and moderate intensity is best.

Studies show that to improve blood pressure, both in diabetics and healthy people, you can either go higher in intensity or higher in volume, but you need to get a decent amount of work done.

For example, circuit training for 50 sets using a load of 70 % of the 1RM was more effective than a higher volume of circuit training with a 40 percent of the 1RM load. Both resistance workouts reduced blood pressure more than aerobic training.

11.Resistance training is therapeutic for people recovering from cancer and other diseases.

Many people will be surprised to hear that exercise is appropriate for people recovering from disease. In fact, it is therapeutic and rejuvenating!

Recent studies suggest that efficiency is critical for people recovering from serious diseases: The goal should be to apply an effective exercise dose in as little time as possible, especially if a patient is suffering from general fatigue. Benefits include increased muscle mass, reduced inflammation, better mobility, and greater strength and power.

Eccentric exercise in which you lower the weight slowly and raise the weight forcefully is indicated because it is a high force, low perceived exertion mode that is superior for building muscle and improving coordination. Use brief exercise bouts with low volume for people special conditions.