Taken from the newbies guide eBook
As I explained in the beginning of this book the online bodybuilding message boards and communities are a very good resource of information. Some of them are really welcoming to new members and existing members seem to go out of their way to help newbies. Other boards tend to criticise newbies when they ask a question. What is the point in this everyone needs to start somewhere.
We have put this little section together to help you survive the message boards. There are hundreds of boards to choose from, if you type ‘bodybuilding forum’ into google it will come back with pages and pages of them, but remember, just because a message board is ranked high on google that it will be any good. When it comes for members go for quality and not quantity, spend a little time reading posts etc and decided whether you want to be part of that community. Sometimes the smaller boards are the better ones as you are more likely to have you questions answered.
Rule 1
Never openly ask for information of where to get anabolic steroids, no one will tell you and you are likely to get banned. Instead just kept reading posts and searching you are bound to find what you are looking for.
Rule 2
Search for an answer to you question first if you can, this will save time creating duplicate threads. The search function on most boards are easy to use.
Rule 3
Never give out any personal details as the forums are not secure places.
Rule 4
Beware of other members sending you invites to steroid sources etc.. most of the time this will be a scam. With most reliable sources you find them and not the other way around.
Rule 5
Don’t go by a members post count as an indicator of their level of experience. Most boards use a star system so members get stars under their name when they reach a certain post count, this is not a level of bodybuilding experience and merely relates to how many posts they have made.
Rule 6
Follow the forums specific rules, breaking these could result in getting banned from the board and upsetting some idiot so its best to play by the rules.
Abbreviations are used a lot in the forums just to save people time writing things out. Below is a list of the more popular ones which you may want to familiar yourself with.
ALA= Alpha Lipoic Acid
AAS or AS = Anabolic Steroids
AR = Androgen Receptor
BA = benzyl alcohol
CC = cubic centimeter (one thousandth of a liter)
CLEN = Clenbuterol
CYP = Testosterone Cypionate
DHT = Dihydrotestosterone
DNP = Dinitrophenol
IMO - in my opinion
ED - Every day
EOD - Every other day
PCT - Post cycle therapy
GEAR= steroids
GH = Growth Hormone
GHB = GAMMA HYDROXYBUTYRATE growth hormone
GYNO = Gynomastica (Bitch tits)
HGH = Human Growth Hormone
HPTA = Hypothalamic Pituitary Testicular Axis
IGF = Insulin Growth Factor
LH = Leutenizing Hormone
BTW = By the way
LOL = Laugh out loud LMAO = Laughing my ass off
WTF = What the fuck
This is not every abbreviation used but the more popular ones to look out for.
Monday, 24 December 2007
Top tips for a good cycle
Top tips for a good cycle
Learn. Knowledge is power, do as much research into your cycle and steroids that you want to use.
More is not always better. It is often tempting to keep raising the doses to see more gains, this could lead to serious health problems. Less is often more.
Don’t be tempted to stay on your cycle for longer then planned, let you body recover. You are planning another cycle after then wait a few months and give your body a break.
Make sure your diet is high in calories, high protein and low fat. Food = growth.
Plan your cycle in advance and do not start without all your gear, PCT and precautionary supplements to hard. The last thing you want to be doing is waiting to get hold of some Nolvadex when you start growing breasts.
If you are in any doubt then you’re not ready
Make your goals realistic, you will not turn into superman over night. You should aim for steady gains which are manageable.
ALL PUMPED UP
Learn. Knowledge is power, do as much research into your cycle and steroids that you want to use.
More is not always better. It is often tempting to keep raising the doses to see more gains, this could lead to serious health problems. Less is often more.
Don’t be tempted to stay on your cycle for longer then planned, let you body recover. You are planning another cycle after then wait a few months and give your body a break.
Make sure your diet is high in calories, high protein and low fat. Food = growth.
Plan your cycle in advance and do not start without all your gear, PCT and precautionary supplements to hard. The last thing you want to be doing is waiting to get hold of some Nolvadex when you start growing breasts.
If you are in any doubt then you’re not ready
Make your goals realistic, you will not turn into superman over night. You should aim for steady gains which are manageable.
ALL PUMPED UP
Saturday, 22 December 2007
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Unlike like typical, “nitric oxide” pre-workout products that seem to “rapidly fade and fizzle” after you’re using them for a week, the feedback regarding SuperPump 250™ is that its positive effects tend to increase over time with regular use! As you have probably figured out by now, SuperPump 250™ is not a pure "nitric oxide” product but an intelligently designed, myotrophic stimulant cocktail originating from a well kept secret used most impressively by one of today’s greatest bodybuilding trainers to turn out some of the highest ranking pro bodybuilders ever seen! When we first learned how incredibly effective (and critical) this compound was in the preparation of what have become some of the greatest physiques of all time, we knew we had to elaborate on it and thus, SuperPump 250™ was created. At Gaspari Nutrition, we’re not all that interested in “temporarily swollen muscles.” We believe in growing new muscle -fast, lean, and as permanent as possible, and we want the athlete to know our intentions on the very first dose. It’s true, SuperPump 250™delivers instant skin tearing pumps and roadmap vascularity, though its adjuvant nitric oxide matrix is used only in the peripheral support role in which it belongs –that’s right, it’s not the Arginine that is the prime mover, folks! We‘re talking about rapid and measurable changes in body composition, strength, and stamina. It’s the synergistic, unique ingredients found only in SuperPump 250™ that’s documented and guaranteed to “work” like nothing you have ever tried before! Gaspari Nutrition has built a well-deserved reputation for quality products that utterly destroy whatever the competition (as if we have any real competition?) has to offer you. And SuperPump 250™ is no different in this regard either as it also annihilates yet another category in sports nutrition. Once again; no hype, no tall tales. Just pure science and incredible, repeatable results. Look for results of the new 30-day independant clinical trial using SuperPump 250™ coming soon (and look for Gaspari Nutrition to finally debunk the long-standing verdict on the effectiveness – or sad lack there of – of Arginine laden “nitric oxide” products in the coming months with a groundbreaking new product called “PlasmaJet™” destined to totally redefine the entire nitric oxide segment of the market place!).
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Do protein powders add instant mass?
You see it advertised everwhere, you know what i mean, all those advertisments for 'instant mass' or weight gain 3000. All these products promise to add massive amounts of muscle overnight.
Despite what so many people believe...simply taking protien powder doesn't result in instant weight gain to any degree...infact, protien powders don't really result in any weight gain what so ever. It's already been covered that diet is the only thing that does that. Now..what is protien powder? Protien powder is about as much a miracle drug as a chicken breast is...both are simply sources of protien. Please understand that it is by no means a neccesity.
The principle behind it is, if you can not get enough protien throughout your diet from solid food, you can make a shake which can be quickly consumed when you may not have the time to eat a whole meal. Protien powders are strickly for convenience purposes, and should never be chosen over real food. Now lets get down to the 2 most common kinds: whey, and casien.Whey: Simply put, Whey protien is a quickly digested protien. This product is idealy used upon waking up, and post workout. The only time i'd say that you SHOULD use whey protien is post workout when your body needs the nutrients quickly (as whey is quickly digested).
As far as upon waking, real food should always be your number one choice, but if in a hurry, a protien shake can always be consumed.Casien: Casien is a slowly digested protien. The ideal time to consume this is before bed, and throughout the day. The only time i'd advocate using it would be before bed. The reason being that (as it is slow digesting) it will supply your body with protien while you are asleep. Again throughout the day it is much better to take your protien from real food, there is NO substitute for it. Though again, if you don't have the time for a meal, a casien protien shake will do. So to sum it up; protien powders are great for filling gaps in your diet, but can not be a replacement for solid food.
Use them in moderation and make sure the clear majority of your daily diet is made up of real food
Despite what so many people believe...simply taking protien powder doesn't result in instant weight gain to any degree...infact, protien powders don't really result in any weight gain what so ever. It's already been covered that diet is the only thing that does that. Now..what is protien powder? Protien powder is about as much a miracle drug as a chicken breast is...both are simply sources of protien. Please understand that it is by no means a neccesity.
The principle behind it is, if you can not get enough protien throughout your diet from solid food, you can make a shake which can be quickly consumed when you may not have the time to eat a whole meal. Protien powders are strickly for convenience purposes, and should never be chosen over real food. Now lets get down to the 2 most common kinds: whey, and casien.Whey: Simply put, Whey protien is a quickly digested protien. This product is idealy used upon waking up, and post workout. The only time i'd say that you SHOULD use whey protien is post workout when your body needs the nutrients quickly (as whey is quickly digested).
As far as upon waking, real food should always be your number one choice, but if in a hurry, a protien shake can always be consumed.Casien: Casien is a slowly digested protien. The ideal time to consume this is before bed, and throughout the day. The only time i'd advocate using it would be before bed. The reason being that (as it is slow digesting) it will supply your body with protien while you are asleep. Again throughout the day it is much better to take your protien from real food, there is NO substitute for it. Though again, if you don't have the time for a meal, a casien protien shake will do. So to sum it up; protien powders are great for filling gaps in your diet, but can not be a replacement for solid food.
Use them in moderation and make sure the clear majority of your daily diet is made up of real food
Friday, 21 December 2007
Myspace account created
We have now set up a My space account so come and make freinds with other like minded individuals.
All Pumped Up
All Pumped Up
Prohormone FAQ
i want to draw your attention to this excellent post with information on prohormones, its a little outdated but excellent info.
Prohormone FAQ
Included here are some of the most common questions asked about prohormones. This has been compiled into information based on some scientific studies, but mostly from user feedback after years of success using prohormones. Please keep in mind that this document might have some errors and you will need to do much more reading before you decide whether or not use prohormones.
1. What are prohormones?
Prohormones are synthetically manufactured compounds which convert to anabolic hormones via enzymes in the liver; hormone precursors. They are commonly abbreviated as PHs.
2. What are they used for?
Prohormones are used by athletes looking to increase size, strength, endurance, reduce recovery time or add lean body mass. They are most often used for increasing muscle mass or reducing bodyfat levels. Life extension groups are also increasingly using prohormones as a means of hormone replacement therapy, as an alternative to prescription drug use.
3. Do they have side effects?
Yes. Prohormones can have the same side effects as anabolic steroids, and are dependant upon the user as to which side effects one might experience. Some side effects are acne, hair loss, breast tissue enlargement, and prostate swelling. The potential for these side effects does exist, but it can be reduced if one uses proper precautionary measures (see below). Generally, if a person is genetically predisposed to a side effect it will occur (i.e.: if someone has a history of male pattern baldness in the family, it could be assumed that this could be a side effect experienced if certain prohormones are used)
For the rest of this thread please click here
Prohormone FAQ
Included here are some of the most common questions asked about prohormones. This has been compiled into information based on some scientific studies, but mostly from user feedback after years of success using prohormones. Please keep in mind that this document might have some errors and you will need to do much more reading before you decide whether or not use prohormones.
1. What are prohormones?
Prohormones are synthetically manufactured compounds which convert to anabolic hormones via enzymes in the liver; hormone precursors. They are commonly abbreviated as PHs.
2. What are they used for?
Prohormones are used by athletes looking to increase size, strength, endurance, reduce recovery time or add lean body mass. They are most often used for increasing muscle mass or reducing bodyfat levels. Life extension groups are also increasingly using prohormones as a means of hormone replacement therapy, as an alternative to prescription drug use.
3. Do they have side effects?
Yes. Prohormones can have the same side effects as anabolic steroids, and are dependant upon the user as to which side effects one might experience. Some side effects are acne, hair loss, breast tissue enlargement, and prostate swelling. The potential for these side effects does exist, but it can be reduced if one uses proper precautionary measures (see below). Generally, if a person is genetically predisposed to a side effect it will occur (i.e.: if someone has a history of male pattern baldness in the family, it could be assumed that this could be a side effect experienced if certain prohormones are used)
For the rest of this thread please click here
Merry Christmas
Merry Christmas
I hope you all have a lovely Christmas. We are taking a shortr break for a few days but willbe back with more posts, more blog entries and more information for you.
Thank you for your support
AllPumpedUp
Dianabol (Oral only Cycles)
Dianabol (Oral only Cycles)
Oral only cycles are generally frowned upon when you even mention one on a forum, some jumped up member who thinks he is a steroid expert posts saying that you will die if you do. Well not quite that extreme of a response but you get what im trying to say?
The truth is for many newbies prefer the thought of their first cycle being an oral only cycle, and in my opinion there is nothing wrong with that if it is done correctly.The method of stacking used in this cycle is called pyramiding. This is where you start of with a low dose and work up to your required dose over a set time and then come back down to the low dose again.
The idea behind this is your body gets used to the dianabol over a period of time and your steroid receptors do not get bored of having the same dose over the 8 week period.
The cycle
Week 1 25mg dianabol
Week 2 30mg dianabol
Week 3 30mg dianabol
Week 4 40mg dianabol
Week 5 40mg dianabol
Week 6 30mg dianabol
Week 7 30mg dianabol
Week 8 25mg dianabol
Week 9 Start PCT cycle
The dianabol dose is in mg and should be taken daily, this dose being split throughout the day in 2 or 3 intervals due to dianabols short half-life.
8 weeks is a long time to stay on an oral for so we recommend taking a liver support supplement throughout such as milk thistle which is available at many supermarkets and also online.
It is advisable to either used 20mg a day Nolvadex throughout the cycle or at least have it to hand in case you start to get itchy nipples. The last thing you want is to have to go bra shopping for yourself.
Ok so how much are you going to gain? How long is a piece of string is the basic answer, as explained before it depends on you, the gear and all the other factors such as training and nutrition which determine the final outcome of the cycle. Also, the amount of weight gained and kept will depend on how close you are to your genetic potential, ie how much muscle weight your body is able to hold, everybody is different
Water retention can be an issue on dianabol and most of the rapid weight increases are due to this, to limit the water gain then taking an anti estrogen such as arimidex should limit this so gains achieved are the ones most likely to be kept post cycle.
For unbaised discussion on oral only cycles for newbies and advanced then log onto the forums
Oral only cycles are generally frowned upon when you even mention one on a forum, some jumped up member who thinks he is a steroid expert posts saying that you will die if you do. Well not quite that extreme of a response but you get what im trying to say?
The truth is for many newbies prefer the thought of their first cycle being an oral only cycle, and in my opinion there is nothing wrong with that if it is done correctly.The method of stacking used in this cycle is called pyramiding. This is where you start of with a low dose and work up to your required dose over a set time and then come back down to the low dose again.
The idea behind this is your body gets used to the dianabol over a period of time and your steroid receptors do not get bored of having the same dose over the 8 week period.
The cycle
Week 1 25mg dianabol
Week 2 30mg dianabol
Week 3 30mg dianabol
Week 4 40mg dianabol
Week 5 40mg dianabol
Week 6 30mg dianabol
Week 7 30mg dianabol
Week 8 25mg dianabol
Week 9 Start PCT cycle
The dianabol dose is in mg and should be taken daily, this dose being split throughout the day in 2 or 3 intervals due to dianabols short half-life.
8 weeks is a long time to stay on an oral for so we recommend taking a liver support supplement throughout such as milk thistle which is available at many supermarkets and also online.
It is advisable to either used 20mg a day Nolvadex throughout the cycle or at least have it to hand in case you start to get itchy nipples. The last thing you want is to have to go bra shopping for yourself.
Ok so how much are you going to gain? How long is a piece of string is the basic answer, as explained before it depends on you, the gear and all the other factors such as training and nutrition which determine the final outcome of the cycle. Also, the amount of weight gained and kept will depend on how close you are to your genetic potential, ie how much muscle weight your body is able to hold, everybody is different
Water retention can be an issue on dianabol and most of the rapid weight increases are due to this, to limit the water gain then taking an anti estrogen such as arimidex should limit this so gains achieved are the ones most likely to be kept post cycle.
For unbaised discussion on oral only cycles for newbies and advanced then log onto the forums
What is an anabolic steroid
What is an anabolic steroid?
Ok so you have probably heard about anabolic steroids in the media etc and all about how bad they are etc.. or someone claiming that it turns athletes superhuman. These sorts of claims are by people who do not know much about the topic, let alone what an anabolic steroid is. Its not just professional athletes that use steroids in fact they are the minority, around 75% of steroid users are not competing athletes, it used to be that steroids were only used by athletes and professional bodybuilders however now ere days the average joe wanting bigger arms to impress the ladies are using them. Its these sorts of idiots that do not know what they are doing and give the usage of steroids a bad name. Anabolic steroids -- or more precisely, anabolic-androgenic steroids (AAS) -- are the synthetic derivatives of the naturally occurring male anabolic hormone testosterone. Both anabolic and androgenic have origins from the Greek: anabolic, meaning "to build," and androgenic, meaning "masculinizing." Testosterone's natural androgenic effects trigger the maturing of the male reproductive system in puberty, including the growth of body hair and the deepening of the voice. The hormone's anabolic effect helps the body retain dietary protein, which aids in the development of muscles.After searching the internet I have also come across the following dictionary definitions of the word ‘anabolic steroid'.
anabolic steroid -noun
a synthetic derivative of testosterone, sometimes used by athletes to help increase weight and strength.
Dictionary.com
anabolic steroid
n.
A group of synthetic hormones that promote the storage of protein and the growth of tissue, sometimes used by athletes to increase muscle size and strength.American hertitage dictionary
anabolic steroid
n. A group of synthetic hormones that promote the storage of protein and the growth of tissue.
Stedmans medical dictionary
For more information on anabolic steroids and the basics visit this thread
Thursday, 20 December 2007
Oral steroids
Oral Steroids
Oral steroids involve modification of the parent steroid to make it harder for the liver to degrade the steroid molecules. This modification is almost always the addition of an alkyl (methyl) group at the 17 position of the steroid ring. The liver can still degrade the steroid, but not as effectively as the un-modified steroid. Therefore, oral steroids make several cycles through the bloodstream before being excreted. Most oral steroids are, to various degrees, excreted from the body unchanged. Because of this alkyl group prolonged use and high doses can be toxic on the liver.
The most popular oral steroids are
Dianabol
Winstrol
Anadrol
Anavar
All Pumped up forums have just added an excellent steroid profile section including pictures of these anabolics for reference
Oral steroids involve modification of the parent steroid to make it harder for the liver to degrade the steroid molecules. This modification is almost always the addition of an alkyl (methyl) group at the 17 position of the steroid ring. The liver can still degrade the steroid, but not as effectively as the un-modified steroid. Therefore, oral steroids make several cycles through the bloodstream before being excreted. Most oral steroids are, to various degrees, excreted from the body unchanged. Because of this alkyl group prolonged use and high doses can be toxic on the liver.
The most popular oral steroids are
Dianabol
Winstrol
Anadrol
Anavar
All Pumped up forums have just added an excellent steroid profile section including pictures of these anabolics for reference
Post cycle therapy PCT
PCT is probabily the most important factor of any steroid cycle, to explain a little more:
Post cycle therapy (PCT)
After a steroid user has finished a cycle his natural production of hormones particularly testosterone is suppressed and needs to be restore to its original state quickly to minimise some of the post cycle side effects such as depression and loss in strength and weight.
Post cycle therapy is an after cycle drug regime which is designed to do this and is in my opinion more important from the cycle itself. I would rather be moderately big and my balls still work then look like the hulk and have pea sized nuts.The 2 main drugs used for PCT are Tamoxifen (nolvadex) and Clomid. There are others but these two are considered to be the best.
Clomid and Nolvadex are both anti-estrogens belonging to the same group of triphenylethylene compounds. They are structurally related and specifically classified as selective estrogen receptor modulators (SERMs) with mixed agonistic and antagonistic properties. This means that in certain tissues they can block the effects of estrogen, by altering the binding capacity of the receptor, while in others they can act as actual estrogens, activating the receptor.
In men, both of these drugs act as anti-estrogens in their capacity to oppose the negative feedback of estrogens on the hypothalamus and stimulate the heightened release of GnRH (Gonadotropin Releasing Hormone).
LH output by the pituitary will be increased as a result, which in turn can increase the level of testosterone by the testes.Both drugs do this, but for some reason bodybuilders persist in thinking that Clomid is the only drug good at stimulating testosterone. What you will find with a little investigation however is that not only is Nolvadex useful for the same purpose, it should actually be the preferred agent of the two.PCT Protocol The normal protocol for clomid is:day 1 300mg day 2-11 100mg ed (every day)day 12-21 50 mg edDoses split throughout the day.This should be followed by a significant time off of steroids to allow the body to recover. The rule is that a cycle should not be started with out the PCT material as if you have to cut a cycle short for any reason you can still recover. When PCT should be started all depends on the half-life of the substance. The half-life is the time it takes the substance to break down by half.
Testosterone enthanate has a halflife of about 2 weeks so it is suggested this is when the PCT should begin. If started before hand the Test will still be in your system and still suppressing your natural levels so PCT would have little effect. Dianabol on the other hand had a very short half life so PCT can be started the day after the last dose.For more information on the steroids half-life then please re read the profiles and that should answer your questions. On the next page is a table containing recommended start times for PCT after each steroid. If you are doing a stack then it is best to pick the one with the longest PCT start time before commencing with your PCT protocol.
To read the full article on PCT CLICK HERE
More more information and questions on PCT and steroid use vist our forum
Post cycle therapy (PCT)
After a steroid user has finished a cycle his natural production of hormones particularly testosterone is suppressed and needs to be restore to its original state quickly to minimise some of the post cycle side effects such as depression and loss in strength and weight.
Post cycle therapy is an after cycle drug regime which is designed to do this and is in my opinion more important from the cycle itself. I would rather be moderately big and my balls still work then look like the hulk and have pea sized nuts.The 2 main drugs used for PCT are Tamoxifen (nolvadex) and Clomid. There are others but these two are considered to be the best.
Clomid and Nolvadex are both anti-estrogens belonging to the same group of triphenylethylene compounds. They are structurally related and specifically classified as selective estrogen receptor modulators (SERMs) with mixed agonistic and antagonistic properties. This means that in certain tissues they can block the effects of estrogen, by altering the binding capacity of the receptor, while in others they can act as actual estrogens, activating the receptor.
In men, both of these drugs act as anti-estrogens in their capacity to oppose the negative feedback of estrogens on the hypothalamus and stimulate the heightened release of GnRH (Gonadotropin Releasing Hormone).
LH output by the pituitary will be increased as a result, which in turn can increase the level of testosterone by the testes.Both drugs do this, but for some reason bodybuilders persist in thinking that Clomid is the only drug good at stimulating testosterone. What you will find with a little investigation however is that not only is Nolvadex useful for the same purpose, it should actually be the preferred agent of the two.PCT Protocol The normal protocol for clomid is:day 1 300mg day 2-11 100mg ed (every day)day 12-21 50 mg edDoses split throughout the day.This should be followed by a significant time off of steroids to allow the body to recover. The rule is that a cycle should not be started with out the PCT material as if you have to cut a cycle short for any reason you can still recover. When PCT should be started all depends on the half-life of the substance. The half-life is the time it takes the substance to break down by half.
Testosterone enthanate has a halflife of about 2 weeks so it is suggested this is when the PCT should begin. If started before hand the Test will still be in your system and still suppressing your natural levels so PCT would have little effect. Dianabol on the other hand had a very short half life so PCT can be started the day after the last dose.For more information on the steroids half-life then please re read the profiles and that should answer your questions. On the next page is a table containing recommended start times for PCT after each steroid. If you are doing a stack then it is best to pick the one with the longest PCT start time before commencing with your PCT protocol.
To read the full article on PCT CLICK HERE
More more information and questions on PCT and steroid use vist our forum
10 Basic rules for gaining muscle mass
Gaining muscle mass and shear amounts of weight is not as hard as people make out follow these smple rules and start gaining weight naturaly.
Stop labelling yourself a hard gainer and start gaining today.
10 ways to gain extra mass by C. Cormier
1. Use Free Weights for all Heavy Sets
As heavy as some machines might feel, they do not involve as much of the ancillary muscles areas as do free weights and, therefore, do not build as much compound mass.
2. Utilize Compound Movements
How you perform an exercise is perhaps the most important dynamic in building mass. If you want full, hard bulk, do not isolate. Instead, use what Dave Draper calls 'body thrust' to compound the involvement of all the muscles in the area. Also, don't fall for the theory that cheating robs you of separation. On the contrary, it augments the compound benefit and builds even greater size so that there's more muscle in which to carve separations.
3. Find areas of improvement
Assess your physique to determine which muscle groups need to be brought up in size, then go to the gym with that in mind, concentrating on working those areas first. Begin your workout with a barbell movement and follow with dumbbells. If you use cables, do so at the end of your workout. Never count cable sets as muss building sets.
4. Experiment to find your best mass building exercises
I used to perform lots of squats, and I became incredibly strong with them, going as high as 40 reps with 315 pounds. But there came a point where, even at that level of intensity, my legs weren't growing to my satisfaction. I discovered that my lower back and hips were taking too much of the stress; the solution lay in working my quads more exclusively. I therefore stopped squatting and switched to leg presses and hack squats instead. My legs are now better than ever.
5. Avoid injuries
Be wary of dangerous exercises. Squats and flat bench presses, for example, possess the highest injury potential, so I stay away from them. I can't count the number of individuals whose bodybuilding careers were ended by torn pecs, slipped discs or strained erectors. With proper knowledge and execution, you can get commensurate or even better growth from exercises that work those muscle groups thoroughly without placing undue stress on tendons and ligaments.
6. Utilize optimum sets
Use a range of 16 - 20 total sets per bodypart.
7. Don't count exercises
There is no optimum number of exercises. Most bodybuilders prescribe four sets each of four or five different exercises per bodypart, but for some muscle groups, there might be only one or two movements that work them effectively. In those cases, you should do 16 - 20 sets of one exercise, or 8 - 10 sets each of two exercises.
8. Perform optimum reps
I like to train heavy, but I also like to use lots of reps. I recently performed incline barbell curls with 405 pounds for 10 reps, but I consider that to be medium to light weight, and, therefore, not mass training. My favorite number of mass reps on a regular basis is 10, to failure, of course. However, that doesn't mean you should avoid going as heavy as possible now and then.
9. Flirt with maximums
Check out your strength levels every so often by maxing out with one or two reps. Remembers, though, that any time you play around with benchpress poundages above 405, you flirt with danger. The body cannot consistently take that type of training. When you want to test your max, do not take big jumps. Rather, work up gradually to keep your body accustomed to the changing forces and their deflections at each level. For example, I go up to 500 pounds for two reps on the incline barbell press, but I do not jump directly from 405 to 500. Instead, I make sure I can do 465 for at least four reps before I go to my max.
10. Eat your meat
The more protein you eat, the better, and the best form of protein for mass is meat, especially red meat. That's where you get your muscle building nutrients, your strength reserves and the necessary fats for joint protection. Make all of these tenets second nature to your bodybuilding lifestyle and you will gain good solid mass.
For more articles on bodybuilding visit our forum
All Pumped Up - Bodybuilding discussion forums
Stop labelling yourself a hard gainer and start gaining today.
10 ways to gain extra mass by C. Cormier
1. Use Free Weights for all Heavy Sets
As heavy as some machines might feel, they do not involve as much of the ancillary muscles areas as do free weights and, therefore, do not build as much compound mass.
2. Utilize Compound Movements
How you perform an exercise is perhaps the most important dynamic in building mass. If you want full, hard bulk, do not isolate. Instead, use what Dave Draper calls 'body thrust' to compound the involvement of all the muscles in the area. Also, don't fall for the theory that cheating robs you of separation. On the contrary, it augments the compound benefit and builds even greater size so that there's more muscle in which to carve separations.
3. Find areas of improvement
Assess your physique to determine which muscle groups need to be brought up in size, then go to the gym with that in mind, concentrating on working those areas first. Begin your workout with a barbell movement and follow with dumbbells. If you use cables, do so at the end of your workout. Never count cable sets as muss building sets.
4. Experiment to find your best mass building exercises
I used to perform lots of squats, and I became incredibly strong with them, going as high as 40 reps with 315 pounds. But there came a point where, even at that level of intensity, my legs weren't growing to my satisfaction. I discovered that my lower back and hips were taking too much of the stress; the solution lay in working my quads more exclusively. I therefore stopped squatting and switched to leg presses and hack squats instead. My legs are now better than ever.
5. Avoid injuries
Be wary of dangerous exercises. Squats and flat bench presses, for example, possess the highest injury potential, so I stay away from them. I can't count the number of individuals whose bodybuilding careers were ended by torn pecs, slipped discs or strained erectors. With proper knowledge and execution, you can get commensurate or even better growth from exercises that work those muscle groups thoroughly without placing undue stress on tendons and ligaments.
6. Utilize optimum sets
Use a range of 16 - 20 total sets per bodypart.
7. Don't count exercises
There is no optimum number of exercises. Most bodybuilders prescribe four sets each of four or five different exercises per bodypart, but for some muscle groups, there might be only one or two movements that work them effectively. In those cases, you should do 16 - 20 sets of one exercise, or 8 - 10 sets each of two exercises.
8. Perform optimum reps
I like to train heavy, but I also like to use lots of reps. I recently performed incline barbell curls with 405 pounds for 10 reps, but I consider that to be medium to light weight, and, therefore, not mass training. My favorite number of mass reps on a regular basis is 10, to failure, of course. However, that doesn't mean you should avoid going as heavy as possible now and then.
9. Flirt with maximums
Check out your strength levels every so often by maxing out with one or two reps. Remembers, though, that any time you play around with benchpress poundages above 405, you flirt with danger. The body cannot consistently take that type of training. When you want to test your max, do not take big jumps. Rather, work up gradually to keep your body accustomed to the changing forces and their deflections at each level. For example, I go up to 500 pounds for two reps on the incline barbell press, but I do not jump directly from 405 to 500. Instead, I make sure I can do 465 for at least four reps before I go to my max.
10. Eat your meat
The more protein you eat, the better, and the best form of protein for mass is meat, especially red meat. That's where you get your muscle building nutrients, your strength reserves and the necessary fats for joint protection. Make all of these tenets second nature to your bodybuilding lifestyle and you will gain good solid mass.
For more articles on bodybuilding visit our forum
All Pumped Up - Bodybuilding discussion forums
Newbies guide to steroids FREE eBook .PDF
Attention Bodybuilders!!
Need information on steroids? Want to know what cycle is best you?
Dear fellow bodybuilder The internet is full of information on steroids, little of this however seems to be written in a simple and easy to understand form for bodybuilders who are just starting out. The Newbies guide will hopefully answer some of your questions and provide you with an easy to read guide to steroids. I am no steroid expert, nor do i claim to be one, but i do have 20years experience in the game and have spent that 20 years researching. I am simply sharing my knowledge and findings with you.
FACT:
"More and more bodybuilders regardless of age and experience are using steroids. Why? To get big quick. Sadly however most steroid users are poorly educated and make many mistakes which have effects on thier health and training goals."
The Newbies Guide Version 1.01
Need information on steroids? Want to know what cycle is best you?
Dear fellow bodybuilder The internet is full of information on steroids, little of this however seems to be written in a simple and easy to understand form for bodybuilders who are just starting out. The Newbies guide will hopefully answer some of your questions and provide you with an easy to read guide to steroids. I am no steroid expert, nor do i claim to be one, but i do have 20years experience in the game and have spent that 20 years researching. I am simply sharing my knowledge and findings with you.
FACT:
"More and more bodybuilders regardless of age and experience are using steroids. Why? To get big quick. Sadly however most steroid users are poorly educated and make many mistakes which have effects on thier health and training goals."
The Newbies Guide Version 1.01
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How do orals differ to injectables in mechanisims, read steroid profiles and how each one provides different results
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We have a look at the two most popular first time cycles and discuss them in more detail.
We have a look at the two most popular first time cycles and discuss them in more detail.
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Injecting can be a pain in the ass, learn the correct technique and read tips on safe injecting
Injecting can be a pain in the ass, learn the correct technique and read tips on safe injecting
Factors which may affect your cycle
Cycles are not just gear dependant there are other factors which need to be addressed for maximum results
Cycles are not just gear dependant there are other factors which need to be addressed for maximum results
Side effects and how to combat them
Dont wanna grow breasts, then you may want to read all about how to combat side effects
Dont wanna grow breasts, then you may want to read all about how to combat side effects
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If you want to keep your nuts working then we tell you how
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