Bodybuilders have two primary goals. The first, and most obvious, is to build muscle. This is the goal of most people who are first picking up a weight, and this is the goal of those who have been training for twenty years. But the second goal is equally important – maintaining a low enough body fat percentage so that the muscle weight gained is actually visible.

The metabolism is the body’s mechanism, which burns a flat number of calories each day. People with a high metabolism typically have low body fat. People with a low metabolism tend to carry a body fat level of 15% or higher. Anytime the body fat goes higher than 10 or 12%, a bodybuilder stops looking like a bodybuilder and starts looking like a powerlifter, or worse, overweight.
The metabolism can be boosted in several ways. Aerobic exercise, such as daily cardio, can result in a slow but steady metabolic rise. Use of thermogenic products like ECA stacks (ephedrine/caffeine/aspirin) can result in a 2 to 5 percent rise in daily metabolic rate. And there is one food, which has been proven to raise the metabolism. That food is ginger.

Often erroneously referred to as ginger root, ginger is another name for the plant Zingiber officinale. Some benefits of ginger root include anti-inflammatory effects, as well as relief for those suffering from nausea, toothaches, motion sickness. But bodybuilders are most interested in the thermogenic effects of ginger. Ginger causes muscle cells to utilize more oxygen. It also causes increased levels of lactic acid (which stimulated GH release in the body), and increases the flow of nutrient rich blood to the muscles.

Bodybuilders can consume ginger in two ways. First, it can be eaten with food after being stewed or boiled. However, this is impractical for the levels of ginger required to positively affect a bodybuilder’s metabolism. For this reason, ginger is preferable in supplement format. Ginger supplements are available at any grocery store or pharmacy. Recommended dosage of standard ginger extract is 250 mg, three times per day. It can also be stacked with 400 mg of garlic supplement, for a synergistic effect (As in, 1 + 1 = 3). Together, they provide a greater metabolic boost than ginger alone.

Remember that a supplement like ginger will only add a 2% advantage to your efforts – the other 98% has to come from proper nutrition, training, and supplementation. But when that last 2% matters, ginger (preferably coupled with garlic) might be the edge you’re looking for!

If you go to a gym, odds are you want to make yourself look better. You may be trying for something specific, like building certain muscles or even just working on cardio, but the desired result is to make a better you. There are a number of programs to choose from which will keep you focused on an achievable goal, so you can feel like you are getting somewhere in your training. All things considered, this is a much better option than simply showing up every day at the gym and hoping for miracles. Programs are what actually gets the job done and helps you gain muscle.

German Volume Training:

created by strength coach and Olympic trainer Charles Poliquin, this program is over a decade old but still achieves great results. At first look it appears to be a very simple program, which is good for those who easily get bogged down with talk of numbers and ratios. The central feature of German Volume Training is performing one exercise per workout, doing ten sets of ten repetitions with the same weight. Easy enough to remember, right? As time passes, the weights being lifted can increase, and you will find that this simple little program and get you lifting more.

Beast Building:

Beast Building is a three month long program which is very heavy on the number of repetitions. Created by French-Canadian strength coach Christian Thibaudeau, this program is more precise and deep than German Volume Training. The first part of the training is about conditioning your nervous systems to achieve maximum efficiency and to prepare it for the second and third months when you dramatically work on your strength and muscle. It is more specific than German Volume Training and more demanding, but it will get results quicker, if you stick to the program.

5/3/1 Program:

The last program this article will outline is one by former powerlifter Jim Wendler called the 5/3/1 program. It is more complex than the German Volume Training, but not as complex as Beast Building. You may need to work together with a coach, as it requires finding the maximum weight you can lift at one time and them using the number on a formula to create an increasingly demanding program. The numbers may seem like much at first, but are simple enough once you understand their purpose. This program doesn’t promise any instant fixes and instead is meant as a program for those who will stay dedicated to the program for a long time. Those who do will see tremendous changes.

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We review the popular Muscle Building Programs and Books on the internet. The fisrt thing we do when we review a muscle building program is to make sure it does not contain conflicting, misleading or downright untruthful information thrown together by a self proclaimed muscle expert. All our reviews are based strictly on the quality of the products, customer support and value for money.

Now We invite you to read Top Muscle Building Books Review…

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Most of us train in one of two places. Typically, we’ll select a climate-controlled gym where we know it’s going to be florescent lights and a steady 76 degrees every time we walk into the gym. Or, we might train at home, where the temperature is the same as the house – anything you’d like it to be. Typically, it will be similar to the gym, a comfortable 74 to 76 degrees.

However, there is one group or bodybuilders who prefer to bypass the standard comfortable conditions for something a little more hardcore. They are called the Outdoor Trainers. They train at whatever temperature it is outside.

On hot days, they sweat. It’s that simple. Industrial strength fans and cross-winds might help cool them. But they sweat. Training in the heat helps the body to sweat out toxins we ingest every day. It also allows the trainer to experience an almost animalistic feeling. When you’re training at 100+ degrees Fahrenheit, you stop thinking about the small, inconsequential things you face that day. Instead, you focus on just three things: Drinking enough water to stay hydrated, keeping the weight from slipping, and drying your face after each set. That’s it. Being able to ‘leave it all on the gym floor’ and stop thinking about all of the other worries of daily life is very good for training.

On cold days, they bundle up. Training in the cold is especially dangerous, as the muscle group tends to lose flexibility as temperature drops. One must dedicate additional time to stretching and work between sets to keep blood in the region. Cold workouts can be dangerous, but tend to be fairly popular among the hardcore powerlifter types. It must be something about conquering the elements!

Outdoor training is another popular way to add muscle and stay motivated. Remember Arnold and Franco in those infamous Muscle Beach photos? One can only imagine the motivation for lifts that comes from hearing a crowd of tourists cheering and taking your picture as you attempt to lift a personal best. When training outdoors for an audience or within reach of the beauty of nature, safely attempt to break your personal bests. There is a distinct advantage that comes from an adrenaline rush, and nothing creates an adrenaline rush like an impressionable, excited crowd. It’s like having dozens of excited training partners cheering you on, as you lift under the wide open skies. Who couldn’t lift more in times like these?

In recent years several athletes, fitness gurus or personal trainers insist that strength training is where it’s at for both weight-loss, longevity and (of course), muscle building. Some suggest abandoning cardio-vascular exercise altogether.

To resolve the cardio vs. strength conundrum, I collected studies and talked to experts to find out how each form of exercise would fare. Whether you want to get lean, burn calories, or win a marathon, I’ve unraveled which type of training you should dedicate your efforts to:

To burn fat, and keep it off:

Cardio: On average, cardio has a slight advantage when you account for calories burned during exercise. You’ll burn 10 to 12 calories per minute while running or cycling. Compare this to about 8 to 10 calories per minute lifting weights, according Dr. Wayne Westcott, Ph.D., director of research at South Shore YMCA in Quincy, Massachusetts.

Strength training: Weight lifting spikes your metabolism for an hour after your workout. This is when your body arduously recovers from muscle injury. That means that you’ll burn an additional 25% more calories after a strength training session.  For example, if you burned 300 calories while lifting weights you’ll burn an additional 75 calories after you’ve left the gym.  If you hoist heavier weights or rest less than 30 seconds between sets, you can burn even more calories.

Additionally, for every pound of muscle that you build into your body, you’ll burn an extra 40 calories a day. That’s about 4 pounds of fat burned per year without doing anything more. Muscle burns about 90% of the calories you consume. Therefore, it is safe to assume that the more muscle you build into your body, the higher your calorie-burning (metabolism) capacity will be.

Conclusion: For fat burning – strength training.

To relieve stress:

Cardio: According to a 2005 study in the European Journal of Sports Science, just 15 minutes of aerobic activity two to three times a week can significantly reduce anxiety.  If you bring that up to 3 – 5 days per week, you can reduce fatigue by almost 50%. According to Dr. Madhukar Trivedi, M.D., director of the University of Texas Southwestern Medical Center Mood Disorders Research Program and Clinic, cardio-vascular exercise boosts serotonin levels in the brain.  Serotonin is a key neurotransmitter involved with relieving symptoms of depression.  

Strength training: Researchers observe promising results of the mood-altering effects of lifting weights. However, more studies are needed to determine the duration, intensity, and techniques needed to match cardio’s benefits.

Conclusion: To relieve stress – cardio.

Injury Prevention

Cardio: Unfortunately, the frequent high-impact and repetitive nature of cardio puts a lot of pressure on your ligaments, joints, tendons, muscles and the cartilage in between.

Strength training: According to researchers in a 2006 study of the American Journal of Sports Medicine, a balance-training program reduces the risk of ankle sprains among athletes.  Lead study author Dr. Tim McGuine, Ph.D., senior athletic trainer and research coordinator at the University of Wisconsin-Madison says, “Functional strength training teaches your brain to allow muscle contractions that are quick enough to prevent or minimize injuries.” Functional exercises include lunges, rows, squats, and presses that force you to bend at multiple joints. Involve your core and improve your balance by working on stability balls, Bosu or stability disks.

Conclusion: To prevent injuries – strength.



Longevity

Cardio: “Nothing compares with cardio for optimizing longevity. It reduces the risk of obesity, heart disease, high blood pressure, type 2 diabetes, osteoporosis, stroke, and even certain types of cancer,” says Mike Meyers, Ph.D., an American College of Sports Medicine — certified trainer and director of the Human Performance Research Laboratory at West Texas A&M University.  According to a 2007 study published in the Journal of Internal Medicine, a stronger heart pumps more blood with every beat.  It also circulates oxygen more efficiently throughout your body.  Finally, aerobic activity decreases inflammation around the heart and may increase the “good” cholesterol in your blood by up to 8% in just 8 weeks.

Strength training: In a 2006 study conducted by the National Institutes of Health, strength training just twice a week can decrease intra-abdominal fat.  This is the fat that constricts blood vessels and wraps around your organs.

Conclusion: To add years to your life – cardio.

Improve self-esteem

Cardio: Athletes have high confidence levels because of the sense of accomplishment they feel whenever they cross the finish line.

Strength training: Strength training rushes blood to your muscles, making them expand and appear more toned. Confidence also grows because of lifting heavy weights. Some people get such confidence and self-esteem out of shaping and toning, bodybuilding, and powerlifting, that many of the other benefits are almost secondary for them. In a 2006 study at McMaster University in Ontario, female subjects’ self image improved, particularly by the physical results of increasing the amounts they can lift.

Conclusion: To improve self esteem – strength

Endurance and Power

Cardio: “The best way to train for an endurance event is by practicing it,” Meyers says. “Swimmers, for example, need to learn how to breathe properly, and cyclists need to hone cadence.”

Strength training: Strength training is fundamental in improving speed especially for core and legs.  Plyometrics improves stride power (runners) or pedal power (bikers).  According to Diane Vives, C.S.C.S., owner of Vives Training Systems in Austin, Texas.

Conclusion: To improve endurance and power – draw.

The Traditional Squat 

The traditional squat should be one of the first squat techniques to learn. In this movement, the bar is placed high on the back. This is sometimes known as the bodybuilding squat. The shoulder blades should be retracted to help support the bar. Wrists can either be rigid or extended power-lifter style, depending on flexibility. Keeping the elbows beneath the wrists can be important, because outside of this position, the shoulder may rotate. This can impinge the rotator cuff and may actually pinch a nerve and make the arm go numb for some people.

Stance is just about shoulder width. Foot orientation is “natural”. When you are standing casually, this is “natural”. Most people will find that the feet are pointed slightly outwards. This is fine – in fact, forcing the feet to point straight ahead can place enormous torque on the knee joint and cause injury. I have had surgery on my right anterior cruciat ligament, and as a result, my right foot is exaggerated – it points at about 2 o’clock. This is my natural stance – right foot pointed more than the left – because the surgery has altered my leg alignment. Trying to force my leg into an unnatural alignment would only cause injury. 



Traditional Barbell Squat.

There is much debate about proper alignment of the hips when performing a squat. Slight lordosis is typically recommended – this means the back curves inward slightly and is not rounded. This engages the spinal erectae, or muscles that protect the spine. A neutral hip position can also be used. For the neutral hip position, you simply rotate the top of the pelvis back and bottom of the pelvis forward to flatten the back. Do not exaggerate this movement – too much of a “thrust” and the back will round – just use enough rotation to make the back neutral. Keeping the head facing straight ahead with respect to the torso rather than looking up or down also helps align the spine and protect it from injury.

Descend as if you are sitting in a chair. A common mistake is to allow the knees to bend so far that they extend well beyond the toes. The bodybuilding squat places a bit of stress on the knee joint, and the farther the knees track forward, the more stress is placed upon the joint. By “sitting back” so the weight is transferred through the heels rather than the toes, you assure that tension is on the quadriceps more than the knee joint. It takes balance and flexibility to execute this movement correctly. Some people place their heels on blocks. While this improves balance, it is a compromise for lack of ankle flexibility. A better approach would be to address the root cause (lack of ankle flexibility) through stretching, rather than to eliminate the symptom by using blocks.

Descend as far as you can go without the knees tracking forward excessively or the torso bending too far forward. Most people through practice and with appropriate flexibility can descend to thighs parallel or beyond. There is nothing wrong with going below parallel if you are healthy and your flexibility and strength allow this full range of motion. If your torso begins to bend forward, beyond 20 – 40 degrees or thereabouts, you are at the limit of your range and should stop the movement. Excessive “lean” simply places extra stress on the lower back and can lead to injury. Try to maintain the torso as erect as possible – perfectly vertical is ideal but a slight angle is common.

Powerlifting Squat

If you place the bar farther down your back – below the deltoids and across the rhomboid – you are using a power-lifting squat. Stance is usually a bit wider than shoulder width. Torso lean will be more pronounced due to the shift in center of gravity. The power-lifting squat places more stress on the lower back and less stress on the knee joint.

Again, descend as if “sitting back into a chair” and let your body dictate the proper range of motion. Shooting for parallel is ideal but do not exceed your body’s parameters – if your ankle flexibility, lower back strength, or other factors prohibit the full range of motion, then an abbreviated range is necessary until the supporting muscles are strong and flexible.

Athletic Squat

A bar position between the previous two is known as the athletic squat. This is a compromise between the bodybuilding and power-lifting varieties of squat.

The athletic squat is a trade-off between stress on the knee joint and stress on the lower back, and is a great movement to use in various phases of training.

Sumo Squat

Taking an excessively wide stance is necessary to perform the sumo squat. Do not try to keep your legs pointed forward during this movement. If you try to bend at the knee with a wide stance and feet pointed forward, your leg will twist at the knee joint. This not only stresses the joint, but also stretches the ligaments and can injure them. 

Feet should point farther out than your natural stance, so that the leg bends in a plane that does not allow twist or excessive torque on the knee joint. The sumo squat will employ more muscles in the inside of the thigh than the traditional squat.

Box Squat

Another variation of the traditional squat is the box squat. In this movement, you squat until you are sitting on a platform or box. This is typically placed just at or above parallel. It is essential that you transfer all weight to the platform, pause, and then drive upwards. This technique works the weakest range of motion by forcing you to have a “cold start” from the bottom. Squeeze the glutes to drive upward and keep the torso as vertical as possible (many people make the mistake of leaning forward before driving up from the platform, and this may lead to injury).

Box Squat.

The box squat will employ more of your hamstrings and glutes than a traditional squat, but helps strengthen the weakest range of motion and is sure to help you increase your maximum squat poundage. By transferring your weight completely to the platform, you eliminate the “stretch-shortening cycle” which uses “recoil” or “spring” energy to help drive back up from the bottom of a traditional squat.

Ski Squat

Squatting against the wall is known as the ski squat. Step about 2 feet away from a way, take a natural stance, then lean back onto the wall. Support that position for 20 – 60 seconds. It is important to work this movement through all ranges of motion, because you will only gain strength in the range that you are working.

A common practice is to keep the start position, then slide downward a few inches and maintain that position for 20 – 60 seconds, then slide down again, etc, until you finish the last “rep” at parallel or below.

Front Squat

A front squat involves placing the bar across the anterior deltoids or the front of your shoulders. If you have sufficient wrist flexibility, you can grasp the bar and allow the fingers to bend back towards your body to support the bar. Many people lack this flexibility and must use an alternate method. This involves crossing the arms and then lifting them to support the bar. The front squat forces the torso to remain nearly vertical. 

The location of the bar shifts the center of gravity and assures that more tension is placed on the quadriceps. Because most people lack the upper body strength to handle heavier weights, this movement is typically a periphery movement – not enough weight can be loaded to make it an effective primary movement.

Plie Squat

Stand on the bench and grasp a single dumbbell. Now, taking a wide stance, squat down with the dumbbell dangling between your legs. Lower yourself as far as your flexibility and balance permit, and then drive back up to just short of lockout. This is known as a plie squat. 

Like the sumo squat, it can help work muscles in the inner and outer thighs that don’t receive as much attention in the traditional squat. The advantage of a plie squat is increased range of motion when you are elevated on a bench.

Jump Squat

If you explode upward during a squat and even jump from the ground, you are performing a jump squat. This is a great neurological movement – it will improve explosive and overall strength.

Jump Squat 2

It forces the muscle fibers to fire in unison, and improves the efficiency by which your central nervous system uses your leg muscles. This is a great movement for people in explosive sports like basketball or track.

Breathing Squat

Squats can be incorporated into mega-sets that will not only induce muscle growth and burn a tremendous amount of calories, but will improve your cardiovascular health as well. These squats are known as “breathing squats.” You perform about 10 rhythmic repetitions, exhaling as you ascend and inhaling as you descend. After the 10th rep, you take an extra breath between reps (i.e. down + breathe in, up + breathe out, breathe in, breathe out, down + breathe in, etc.)

After about 5 more reps like this, take two breaths between reps, etc. It is important not to perform breathing squats with a light weight – these are only to be employed when required to obtain extra repetitions. If you use this technique without sufficient weight, you can actually hyperventilate and become dizzy or pass out!

One-Legged Squat (King Squat)

While there are many, many more variations of the squat, the last squat that I would like to mention is the “King squat” or one-legged squat. Ian King takes credit for this movement. Take a natural stance. Now, take one leg and extend it out so it is as close to parallel with the ground as your flexibility and strength permit. If possible, grab your toe with your same-side arm (you may not be flexible enough to do this). 

 

One-Legged Squat (King Squat).

Eventually, try to perform this movement “free standing” but to start, take the opposite arm and grasp a frame or pole to balance yourself. Now, using the leg planted on the ground, lower yourself as far as you can go without your raised leg touching the ground or losing balance. This is the one legged squat and is a great exercise to address weak-side issues (work the weak side first and don’t exceed weak-side reps with the strong side) and also to improve flexibility and overall leg strength.

Conclusion

 The squat should be a staple of leg training, but there are plenty of varieties to keep training challenging and interesting. This movement places so much stress on the body and works so many muscles at once that it has been shown to affect your hormones! Many people report growth in all areas of their body – including their arms – simply by performing heavy squats. The squat is not only a strength and hypertrophy (muscle growth) exercise, but can provide a great cardiovascular workout as well. The squat will be a key tool in your quest for your peak physique!

This is a compound with the generic name Oxandrolone SPA, from S.P.A. Milano Company (Societa Produtti Antibiotica), Italy. The only original anabolic steroid available in Europe containing Oxandrolone, it is available in pill form – 30 tablets in one box with one push-through strip of 30 tablets.

Oxandrolone is a mild steroid with only a slight androgenic component. In reasonable dosages, it has been observed to have very rare or no side effects. This compound was developed primarily for women and children.

Oxandrolone does not prematurely close the epiphysial growth plates and hence does not cause stunting of growth in children. Oxandrolone is commonly used as a growth enhancer in children and to prevent osteoporosis in women. Its very light virilization symptoms, if any do occur, makes Oxandrolone ideal for female athletes at a safe daily dosage of 10-15 mg.

In bodybuilders and powerlifters Oxandrolone causes a strong strength gain by stimulating the Phosphocreatine synthesis in the muscle cell without depositing liquid (water) in the joints and the muscles. Powerlifters and weightlifters who do not want to end up in a higher weight class take advantage of this since it allows them to get stronger without gaining body weight at the same time.

A combination of Oxandrolone and 20 – 30 mg Holotestin daily is effective and makes muscles also look harder. Good results have been observed with a simultaneous intake of Oxandrolone and 120-140 mcg Clenbuterol per day www.fitnesspharmaas.com.

Oxandrolone by itself does not cause noticeable muscle growth but it clearly improves the muscle-developing effect of many steroids. Deca Durabolin, Dianabol (D-Bol), and testosterone compounds combine well with Oxandrolone to achieve a ‘mass buildup’ as the strength gain caused by the intake of these remarkable tissue-developing and liquid-retaining substances results in additional muscle mass.

A stack of 200 mg Deca Durabolin per week, 500 mg Testoviron Depot (e.g. Testoviron Ethanate 250) per week, and 25 mg Oxandrolone per day leads to a substantial gain in strength and mass in most athletes. Deca Durabolin with a distinct anabolic effect and stimulates the synthesis of protein; Oxandrolone improves the strength by a higher phosphocreatine synthesis; and Testoviron Depot pumps one up for the workout and accelerates regeneration.

Developing Callouses

by Bidz Dela Cruz

In one of my articles in www.gloves.com.mx entitled, “Gloves for Gym Workout”, I mentioned about developing callous to do away with the use of gloves. Callouses are not replacements for gloves but they are even the better option in working out (rather than wear gloves).

Gloves are not necessary in working out. Our coach back then in the powerlifting team always scold us if he sees us wearing gloves. Wearing gloves in the gym gives you minimum workout output. Gloves are restrictions in working out. They are a hindrance, dragging you from carrying heavier poundage or allowing you to do higher repetitions. When you are serious in working out, you really should develop calloused hands. Callouses will be your protection from the metal plates and bars. Having a thick palm covered with several callouses makes you endure the pain of the direct contact with metals. With gloves on, your grip are limited. The thickness of your gloves gives you an unnatural grip. But when you make a bare contact with your hands on the metal, you can be able to grip the bar more firmer, thus allowing you to carry heavier poundage or allowing you to do higher repetitions.

Callouses are also very essential in rock climbing. Rock climbers whether they like it or not, develop callouses as time goes by. This is their system of adaptation to be a better climber. Callouses are the rock climbers best friends aside from their belayers and spotters. Callouses protect their hands from cuts due to uneven surfaces of the rocks, they also serves as lock points when gripping a sloper (a type of rock hold where you use your open palm to stick to the rock), they also prevent you from slipping because the roughness of the rock compliments the roughness of your (calloused) skin. These are just but of a few of the many advantages of developing callouses for rock climbing.

In developing callouses, it is necessary to manage them as they inhabit your palm. It doesn’t mean that once you have several callouses already, you are always assured of the advantages mentioned above. Callouses have a life span. It starts from a neat smooth skin, slowly emerging to form thick marks on your palm until it is fully developed (thick and rough enough to irritate a handshake with an non-calloused hand). When the callous reached its peak of thickness, constant exposure to water and continuous climbing will tear it apart from the palm and thus leaving a non-calloused spot, virgin and sensitive again for difficult holds. Sometimes, when the process where the callous is tearing apart from the palm is starting, difficult grips cause it to prematurely tear apart totally, thus giving you cuts and blisters (and a little bleeding). This is where callous management comes in.

Managing your callous is both an art and a skill. Sometimes you have to minimize the thickness of your callous by mans of sandpaper or nail file. There are times during the start of the separation of a developed callous when you have to cut the initial parts separated by a nail cutter so as not to lead to premature separation. Over cutting or over filing a callous might give you unpleasant cuts and blisters as you hold your next rock hand-holds. It is your hand, you are very much aware how you grip the rock, so you should know how much callous to file and cut.

If you are not into powerlifting, weightlifting, gymnastics and sportclimbing (rock climbing, wall-climbing and bouldering), and you have shook someone’s hand with so many callouses, before assuming that he is a construction worker (I am not ostracizing the construction workers here nor saying anything that would belittle them.), ask him his/her sport first, you might just get surprised!

The author is a content provider of gloves

If you want to know more about gloves, rock climbing, fitness, health and the outdoors, visit www.gloves.com.mx

Keyword Tags: gloves, rock climbing, fitness, health, outdoors

Pharmaceutical Name: Testosterone

Chemical Name:4-androstene-3-one-17b-ol

Cutting/Bulking:Cutting

Anabolic Rating:100

Active-life: 2-3 days

Drug class: Anabolic/Androgenic steroid (For injection)

Average Reported Dosage: Male 50-200mg daily

Acne: Yes

Water Retention: Yes

High Blood Pressure: Yes

Liver Toxic: Low

Aromatization: Yes, high

DHT Conversion: Yes, high

Decreases HPTA Function: Yes

Average Price: $6/amp

Testosterone propionate, after Testosterone cypionate and enanthate, is the third injectable testosterone ester that needs to be described in detail. This makes sense because, unlike cypionate and enanthate, both of which are widely used and well-spread in Europe, proprionate is little noticed by most athletes. The reader will now certainly pose the question of why the characteristics of an apparently rarely used substance are described in detail. At a first glance this might seem a little unusual but when looking at this substance more closely, there are several reasons that become clear. Testosterone propionate is used on so few occasions in weightlifting, powerlifting, and bodybuilding not because it is ineffective. On the contrary, most do not know about propionate and its application potential. One acts according to the mottos “what you don’t know won’t hurt you” and “If others don’t use, it can’t be any good.” We do not want to go this far and call propionate the most effective testosterone ester-, however, in certain applications it is superior to enanthate, cypionate, and also undecanoate because it has characteristics which the common test-osterones do not have.

The main difference between propionate, cypionate, and enanthate is the respective duration of effect. In contrast to the long-acting enanthate and cypionate depot steroids, propionate has a distinctly lower duration of effect. The reader learns how long this time is from the package insert of the German Jenapharm GmbH for their compound “Testosteron Jenapharm” (see list with trade ‘names): “Testosterone proprionate has a duration of effect of I to 2 days.” An eye-catching difference, however, is that the athlete “draws” distinctly less water with propionate and visibly lower water retention occurs. Since propionate is quickly effective, often after only one or two days, the athlete experiences an increase of his training energy, a better pump, an increased appe-tite, and a slight strength gain. As an initial dose most athletes pre-fer a 50-100 mg injection. This offers two options: First, because of the rapid initial effect of the propionate-ester one can initiate a sev-eral-weeklong steroid treatment with Testosterone enanthate. Those who cannot wait until the depot steroids become effective inject 250 mg of Testosterone enanthate and 50 mg of Testosterone propionate at the beginning of the treatment. After two days, when the effect of the propionates decreases, another 50 mg ampule is injected. Two days after that, the elevated testosterone level caused by the propi-onate begins to decrease. By that time, the effect of the enanthates in the body would be present; no further propionate injections would be necessary. Thus the athlete rapidly reaches and maintains a high testosterone level for a long time due to the depot testo. This, for example, is important for athletes who with Anadrol 50 over the six-week treatment have gained several pounds and would now like to switch to testosterone. Since Anadrol 50 begins its “breakdown” shortly after use of the compound is discontinued, a fast and el-evated testosterone level is desirable. The second option is to take propionate during the entire period of intake. This, however, requires a periodic injection every second day. Best results can be obtained with 50-100 mg per day or every sec-ond day. The athlete, as already mentioned, will experience visibly lower water retention than with the depot testosterones so that propionate is well-liked by bodybuilders who easily draw water with enanthate. A good stack for gaining muscle mass would be, for example, 100 mg Testosterone propionate every 2 days, 5p mg Winstrol Depot every 2 days, and 30 mg Dianabol/day. Propionate is mainly used in the preparation for a competition and used by female athletes. And in this phase, dieting is often combined with, testosterone to maintain muscle mass and muscle density at their maximum. Propionate has always proven effective in this regard since it fulfills these requirements while lowering possible water retention. This water retention can be tempered by using Nolvadex and Proviron. A combination of 100 mg Testosterone propionate every 2 days, either 50 mg Winstrol Depot/day or 76 mg Parabolan every 2 days, and 25 mg Oxandrolone/day help achieve this goal and are suitable for building up “quality muscles.”

Women especially like propionate since, when applied properly, an-drogenic-caused side effects can be avoided more easily The trick is to increase the time intervals between the various injections so that the testosterone level can fall again and so there is an accumulation of androgens in the female organism. Women therefore take propi-onate only every 5-7 days and obtain remarkable results with it. The, androgenic effect included in the propionate allows better regeneration without virilization symptoms for hard-training women. The dosage is usually 25-50 mg/injection. Higher dosages and more frequent intervals of intake would certainly show even better re-sults but are not recommended for women. The duration of intake should not exceed 8-10 weeks and can be supplemented by taking mild and mostly anabolic steroids such as, for example, Primobolan, Durabolin, and Anadur in order to promote the synthesis of pro-tein. Men who do not fear the intake of testosterone or the possible side effects should go ahead and give propionate a try. The side ef-fects of propionate are usually less frequent and are less pronounced. The reason is that the weekly dose of propionate is usually much lower than with depot testosterones. A daily injection of 50 mg amounts to a weekly dose of 350 mg while several depot injections easily launch the milligram content of testosterone into the fourfigure range. When compared with enanthate and cypionate, propionate is also a “milder” substance and thus better tolerated in the body. Those who are convinced that they need daily testosterone injections should consider taking propionate. The key to success with propionate lies in the regular intake of relatively small quantities (50-100 mg every 1-2 days.)

Although the side effects of propionate are similar to the ones of enanthate and cypionate these, as already mentioned, occur less frequently. However, if there is a predisposition and very high dosages are taken, the known androgenic-linked side effects such as acne vulgaris, accelerated hair loss, and increased growth of body hair and deep voice can occur. An increased libido is common both in men and women with the use of propionate. Despite the high conversion rate of propionate into estrogen gynecomastia is less common than with other testosterones. The same is true for possible water retention since the retention of electrolytes and water is less pronounced. The administration of testosterone-stimulating compounds such as HCG and Clomid can, however, also be advised with propionate use since it has a strong influence on the hypothalamohypophysial testicular axis, suppressing the endogenous hormone production. The toxic influence on the liver is minimal so that a liver damage is unlikely (see also Testosterone enanthate). What athletes dislike most about propionate are the frequent injections that are necessary.

As for frequent injections: The Testosterone Berco Suppositories by the German company Funke can help. This is quite an unusual testosterone compound since these are suppositories. The suppositories contain 40 mg Testosterone propionate and are introduced into the body through the rectum. This form of intake also has an additional advantage. The substance Testosterone propionate is reabsorbed very rapidly through the intestine. For a package with 18 suppositories the price on the black market is about $35.

Substance: Testosterone Propionate

Trade Names:

Agovirin inj. 25 mg/ml; Leciva CZ

Androfort-Richt. 10, 25 mg/ml; Gedeon Richter HU

Androlan (o.c.) 50, 100 mg/ml; Lannett U.S.

Hybolin Imp. (o.c.) 25, 50 mg/ml; Hyrex U.S.

Neo-Hombreol 50 mg/ml; Organon NL

Testex (o.c.) 50, 100 mg/ml; Pasadena U.S.

Testex Leo 25 mg/ml; Leo ES

Testosteron 5, 10 mg/ml; Galenika YU; Hemofarm YU

Testosteron 25, 50 mg/ml; Galenika YU; Hemofarm YU

Testosteron 10 mg/ml; Sopharma BG

T Berco Suppositorien 40 mg/S; Funke G

T-Prop. Disp. 10, 20 mg/ml; Disperga A

T Jenapharm (o.c.) 25 mg/ml; Jenapharm G

T Streuli 5, 10, 25, 50 mg/ml; Streuli & CO.AG A

Tprop. Eifelfango 10, 25 mg/ml; Eifelfango G

Tprop. Eifelfango 50 mg/ml; Eifelfango G

T Vitis (o.c.) 10, 25 mg/ml; Neopharma G

T propionicurn 10, 25 mg/ml; Polfa PL

Testosterone Prop. (o.c.) 50 mg/ml; Quad U.S., Lilly U.S.

Testosterone Prop. 100 mg/ml; Steris U.S.

Testoviron 10, 25 mg/ml; Schering 1, ES

Testoviron 50 mg/ml; 5chering 1, GR

Testovis 50, 100 mg/ml; SIT I

Testovis Deposit. 5 0, 100 mg1ml; SIT I

Triolandren 20 mg/ml; Ciba Geigy CH

Virormone 25, 50 mg/ml; Paines & Byrne GB

Virormone Veterinary: 100 mg/ml; Paines & Byrne GB

Ara-Test 25 mg/ml, 10 ml; Aranda Laboratories Mexico Testogan 25 mg/ml, 50 ml; Laguinsa Costa. Rica, Nicaragua, Panama, Guatemala

Testosterona 50 5 0 mg/ml, 10 ml; Brovel Mexico

abs exercise videos     biceps exercise abs workout six pack abs

Weight training uses a range of standard equipment such as free weights, racks, benches, steps, fitness balls, medicine balls, treadmills and various machines such as leg extension, triceps push-down and assorted cable machines. Here you can find out how they work and how to use them.

Home Equipment

7 Home Gyms and Multi Gyms

Seven home gym reviews and multi gym reviews based on a range of function and affordability for weight loss and fitness to serious weight training and bodybuilding.

Home Gym Equipment – How to Choose What’s Best for You

A ‘home gym’ can be a place to work out at home or a single workstation that allows you to perform many exercises. These are also called multi-gyms. Either way, this article tells you how to go about setting up your own home gym.

Nautilus Bowflex Home Gym

Bowflex is a very popular brand of home multi-gym for full body workouts.

Epinions Gym Equipment Reviews

A consumer review site with ratings of equipment. Useful for getting an overview and price before further research.

Competition Weightlifting – Olympic Liffting – Powerlifting Equipment

Critical Bench commercial weight training and lifting equipment.

Gold’s Gym Strength Training Equipment

Gold’s Gym Weight Training Equipment for fitness centers and homes.

Bowflex is a very popular brand of home multi-gym for full body workouts.

Epinions Gym Equipment Reviews

A consumer review site with ratings of equipment. Useful for getting an overview and price before further research.

Competition Weightlifting – Olympic Liffting – Powerlifting Equipment

Critical Bench commercial weight training and lifting equipment.

Gold’s Gym Strength Training Equipment

Gold’s Gym Weight Training Equipment for fitness centers and homes.

We all know the old saying by Russian powerlifting coach Boris Sheiko, “to press a lot, you must press a lot.” While for most of this may mean training the bench twice a week for others like Sheiko’s trainees it could mean training the bench everyday! In either case this motto simply means you must practice the skill of bench pressing by using the bench press drill with heavy weights in order to put up huge numbers on a regularly scheduled basis.

The inherent problem here is the fact that there will be a “pattern overload” of sorts in that the extension muscles of the upper torso may be over utilized in one particular posture such as the competition style bench press. One way to counter act this problem is that full meet lifters will get ample upper back work during the deadlift. Another way to counter act this is to include a bit of an upper back routine where the extension muscles are counter acted by working the muscles of flexion. But as most full meet lifters know the combination of all three lifts is hell on your shoulders leaving one in painful predicaments often enough to not have the wherewithal to continue with any type of movement after your main lifts are done.

Well, if you want to stay in the game and continue to PR well into your golden years; lifters of all kinds must suck it up and begin to train those abused areas with respect to restoring balance and dexterity. For most of us competitive lifters and recreational lifters alike the internally rotated (i.e.- “walking ape”) look is often times a warning sign of a potentially injurious situation in regards to the muscles responsible for balancing the humerus and decelerating horizontal adduction.

Here is a prehabilitative list that you can plug into the end of your bench training.

1) Halbert Cleans: Named after Westside bench great George Halbert. You simply perform a dumbell clean a la Westside except your body is inverted, lying prone on an incline bench . Higher rep ranges are best and you can also perform them for timed efforts.

2) Barbell Muscle Snatch: take a wide or close grip on a barbell in standing position and proceed to “snatch” the barbell utilizing only your upper body muscles. This will surely engage everything from your traps, levators, rotators, and serratus in a deliberate concerto of shoulder girdle mechanics.

3) Seated External Rotations: take a seat on a flat bench while propping one leg up on the bench with the knee bent and in front of your body and foot held flat on bench. Situate your arm in “L” formation with the elbow held on top of the knee of the propped leg (you would obviously use the arm of the same side in this drill). From here hold a dumbell or low cable handle in your working hand with the arm in internal rotation (hand should be at crotch) forcefully externally rotate the arm until the hand is in a direct line over knee. You can use reps as low as 8 here but this is no maximal attempt drill.

4) T-raise into External Rotation: More of a mobility drill here. Lie prone on an incline bench with dumbells in hand. Start by holding the bells in front of your chest with your thumbs facing each other. From here horizontally abduct both arms as in a rear delt raise while rotating the thumbs to the ceiling. Get through 15 reps if you can.

The use of one, or all, of these exercises after your bench training will mean an extended longevity of your shoulders and the chance to train productively without interruptions from injury.