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The human body is an extremely adaptable organism. We are exposed to stressors and we adjust our physical being to be able to more easily deal with these stressors the next time we face them. Bodybuilders are especially adaptable. They train week in and week out, using the same exercises for months and years at a time. It’s no wonder that bodybuilders hit plateaus and stop growing as times passes. The body only grows (adapts) when it is presented with new sets of stressors. The intelligent bodybuilder realizes that the only way to continue growth is to continue to find new ways to stress the body. Shocking principles present a few different ways to do this.

More weight than usual

Increasing the weight being used for exercises suddenly requires the muscle group to respond with new growth. New muscle fibers are recruited to compensate for the workload, and in the days following the new strenuous workload, they will grow. Use of a spotter or other safety device is essential for this technique.

More reps than usual

Sets of higher repetitions recruit slow-twitch muscle fibers, which typically are not used during normal sets of 6 to 12 repetitions. As a trainer passes rep #12 and continues to reps #16, #20, and beyond, these fibers are used to compensate for the endurance-based workload. This results in new muscle fibers being recruited and new growth, the goal of training.

More sets than usual

Increasing the number of sets results in better, longer pumps – more blood being present in the muscle group for a longer period of time.
Faster/slower rep speed

Faster reps require a more explosive lifting nature and utilize the tendons and other body support infrastructure. Slower reps, on the other hand, recruit a set of muscle fibers specified for endurance, and are rarely used in bodybuilding. Both techniques, while effective, should be utilized with caution as well as reduced weight.

Longer/shorter breaks between sets

Shorter breaks between sets force the body to keep more blood, which carries protein and oxygen to the muscle), in the muscle group, and is great for bodybuilding purposes. Longer sets allow the body time to recover from the previous set, which result in greater strength. This technique is best for powerlifters and those looking to make strength gains.

Alternative exercise order

Beginning workouts with isolation exercises (instead of the traditional compound movements) is a great way to pre-exhaust specific targeted parts of the larger muscle being trained. This technique can be employed frequently with any body part.

The use of shocking principles every day would quickly lead to overtraining, which would short-circuit growth. The key is to use them sparingly on body parts, which are ‘stalled’ in order to facilitate new growth, and keep the body growing.

For many bodybuilders, a set of thick pectoral muscles comes fast and easy. They do their bench presses and dumbbell presses, and within a few years they have a very solid foundation, an epicenter for the eyes to land when examining any front pose. They show up at the gym, run through 3 or 4 sets of benching exercises, and call it a day, and they show up on the bodybuilding stage with those shelf-like pecs we all dream of possessing.

For others, a well-developed chest takes a not only great deal of time and effort to build the muscle, but a few key processes. Isolating the correct areas using the correct focus is the key to a balanced, complete set of pectoral muscles.

Focus on the upper chest

In the majority of cases of bodybuilders with underdeveloped pectorals, the problem isn’t a lack of lower pec development. The base formed from an early program consisting of many bench presses often leaves most intermediate bodybuilders with well-developed lower pecs. However the lack of an incline bench in many trainers’ home gym means that upper pecs aren’t addressed until the bodybuilder joins a complete gym and discovers he possesses a chest imbalance. If your upper chest is thin, employ a 3:1 set ratio (upper chest : lower chest) until the imbalance is corrected. Use flyers, bench press, and dumbbell presses to improve the lagging area.

Find the contraction

Many people climb on the bench and just try like crazy to move the weight. They grunt, they push, they heave and strain, and they get that weight to move. This is great if the sport is powerlifting and the goal is to move a set poundage at whatever cost. But the goal of bodybuilders isn’t to move any set number of pounds – it is to stimulate the muscle to grow. This is done through slower, more focused repetitions in which the bodybuilder contracts the muscle in order to move as much blood as possible to the region. Feel the chest working. This also helps to remove the shoulders and triceps from this movement. You’ll want to force the chest to do as much of the work as possible.

A lagging upper chest is very common for intermediate bodybuilders due to the lack of good information, as well as incline benches, available to new trainers. Recognizing the deficiency and correcting it through focused training is the key to success!

Muscle groups in the body are comprised of two types of fibers: Slow-twitch and Fast-twitch. Understanding the difference between the two, as well as the training methodologies which lead to successful training of each area, will lead to the recruitment of the highest possible number of fibers, and should be very important to bodybuilders!

Slow-twitch

The first kind is Type I fibers, or slow-twitch muscle fibers. These fibers have very strong aerobic ability for oxidation, they contract very slowly, and they are very useful in endurance activities. These muscle fibers are “hit”, or engorged with nitrogen-rich blood, during higher rep training, specifically in sets of 12 to 20 reps. This type of training is often neglected by bodybuilders.

Fast-twitch

This group of muscle fibers is called Type II, and is considered to be of the fast-twitch variety. These fibers assist with short, heavy lift requiring short bursts of power. They are not effective in longer-term training, but are very useful in brief, high-intensity training like we see in bodybuilding or powerlifting. This is the training methodology that most trainers use in the gym.

If you currently train your body using only low- or high-rep schemes, it is very possible that you are neglecting a large number of muscle fibers in each muscle group. Powerlifters who always use rep schemes of 2 to 5 reps are completely ignoring slow-twitch fibers. Likewise, trainers who favor machines and higher rep schemes are neglecting their fast-twitch fibers, which are significantly more important in bodybuilding than slow-twitch fibers.

The lesson here is simple. You must vary your rep ranges in order to recruit the largest possible number of muscle fibers of both types when training. Any bodybuilder or powerlifter who doesn’t vary rep ranges is significantly limiting his or her bodybuilding success by leaving millions of muscle fibers untrained during each workout. As stated, bodybuilding training typically involved more fast-twitch fibers. However, as you move closer and closer to your finite potential for muscle building, it suddenly becomes clear that training a large group of untrained fibers might just be a great idea!

Substance: oxandrolone

Trade Names:

Anavar (o.c.) 2.5 mg tab.; Searle U.S.

Anatrophill (o.c.) 2.5 mg tab.; Searle FR

Lipidex 2.5 mg tab.; Searle Brazil

Lonavar (o.c.) 2.5 mg tab.; Searle Argentina

Lonavar 2 mg tab.; Dainippon Japan

Oxandrolone SPA 2.5 mg tab.; SPA I

Vasorome 0.5 mg tab.; Kowa Japan

Oxandrolone 5 mg tab; Ttokkyo Labs

Vasorome 2 mg tab.; Kowa Japan

Searle Company introduced the substance oxandrolone to the U.S. market in 1964 under the name Anavar and it enjoyed great popu-larity for over two decades until, on July 1, 1989, the produc-tion of Anavar was phased out. Today Anavar is manufactured under its various generic names in only a few countries (see above). The compound with the generic name Oxandrolone SPA by S.p.A. Milano Company (Societ‡ Prodotti Antibiotica) from Italy is the only original anabolic steroid available in Europe which contains the substance oxandrolone. There are 30 tablets in one box with two push-through strips of 15 tablets each.

Oxandrolone is a weak steroid with only a slight androgenic component. It has been shown that Oxandrolone, when taken in reasonable dosages, rarely has any side effects. This is appreciated since Oxandrolone was developed mostly for women and children. Oxandrolone is one of the few steroids which does not cause an early stunting of growth in children since it does not prematurely close the epiphysial growth plates. For this reason Oxandrolone is mostly used in children to stimulate growth and in women to prevent osteoporosis.

Oxandrolone causes very light virilization symptoms, if at all. This characteristic makes Oxandrolone a favored remedy for female athletes since, at a daily dose of 10-15 mg, masculinizing symptoms are observed only rarely.

Bodybuilders and powerlifters, in particular, like Oxandrolone for three reasons. First, 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. The combination of Oxandrolone and 20 – 30 mg Holotestin daily has proven to be very effective since the muscles also look harder. Similarly good results can be achieved by a simultaneous intake of Oxandrolone and 120-140 mcg Clenbuterol per day. Although Oxandrolone itself does not cause a noticeable muscle growth it can clearly improve the muscle-developing effect of many ste-roids.

Deca-Durabolin, Dianabol, and the various testosterone compounds, in particular, combine well with Oxandrolone to achieve a “mass buildup” because the strength gain caused by the intake of these highly tissue-developing and liquidretaining substances results in an additional muscle mass. A stack of 200 mg Deca-Durabolin/week, 500 mg Testosterone enanthate (e.g. Testoviron Depot 250)/week, and 25 mg Oxandrolone/day leads to a good gain in strength and mass in most athletes. Deca-Durabolin has a distinct anabolic effect and stimulates the synthesis of protein; Oxandrolone improves the strength by a higher phosphocreatine synthesis; and Testosterone enanthate increases the aggressiveness for the workout and accelerates regeneration.

The second reason why Oxandrolone is so popular is that this compound does not aromatize in any dosage. As already men-tioned, a certain part of the testosterone present in the body is converted into estrogen. This aromatization process, depending on the predisposition, can vary distinctly from one athlete to another. Oxandrolone is one of the few steroids which cannot aromatize to estrogen. This characteristic has various advantages for the athlete. With Oxandrolone the muscle system does not get the typical watery appearance as with many steroids, thus making it very interesting during the preparation for a competition. In this phase it is especially important to keep the estrogen level as low as possible since estrogen programs the body to store water even if the diet is calorie-reduced. In combination with a diet, Oxandrolone helps to make the muscles har~ and ripped. Although Oxandrolone itself does not break downfat, it plays an indirect role in this process because the substancr-often suppresses the athlete’s appetite.

Oxandrolone can also cause some bloating which in several athletes results in nausea and vomiting when the tablets are taken with meals. The package insert of the Italian Oxandrolone notes its effect on the activity of the gas-trointestinal tract. Some athletes thus report continued diarrhea. Although these symptoms are not very pleasant they still help the athlete break down fat and become harder. Those who work out for a competition or are interested in gaining quality muscles should combine Oxandrolone with steroids such as Winstrol, Parabolan, Masteron, Primobolan, and Testosterone propionate. A stack of 50 mg Winstrol every two days, 50 mg Testosterone propionate every two days, and 25 mg Oxandrolone every day has proven effective.

Another advantage of Oxandrolone’s non-aromatization is that athletes who suffer from high blood pressure or develop gynecomastia of the thymus glands when taking stronger androgenic steroids will not have these side effects with this compound. The. Oxandrolone/Deca-Durabolin stack is a wel-come alternative for this group of athletes or for athletes show-ing signs of poor health during mass buildup with testosterone, Dianabol, or Anadrol 50. Athletes over forty should predomi-nantly use Oxandrolone.

The third reason which speaks well for an intake of Oxandrolone is that even in a very high dosage this compound does not influence the body’s own testosterone production. To make this clear: Oxandrolone does not suppress the body’s own hormone production. The reason is that it does not have a negative feedback mechanism on the hypothalamohypophysial testicular axis, meaning that during the intake of Oxandrolone, unlike during the intake of most anabolic steroids, the testes signal the hypothalamus not to reduce or to stop the release of GnRH (gonadot-ropin releasing hormone) and LHRH Luteinizing hormon releas-ing hormone). This special feature of Oxandrolone can be explained by the fact that the substance is not converted into estrogen Oxandrolone (Anavar), when given to normal men in high doses does not reduce the seminal volume or count, nor can it be converted (aromatized) into estrogen.

Oxandrolone combines very well with Andriol, since Andriol does not aromatize in a dosage of up to 240 mg daily and has only slight influence on the hormone production. The daily intake of 280 mg Andriol and 25 mg Oxandrolone results in a good gain in strength and, in steroid novices, also in muscle mass without excessive water retention and without a significant influence on testosterone production. As for the dos-age of Oxandrolone, 8-12 tablets in men and 5-6 tablets in women seem to bring the best results.

The rule of thumb to take 0.125 mg/pound of body weight daily has proven successful in clinical tests. The tablets are normally taken two to three times daily after meals thus assuring an optimal absorption of the substance. Those who get the already discussed gastrointestinal pain when taking Oxandrolone are better off taking the tablets one to two hours after a meal or switching to another compound.

Since Oxandrolone is only slightly toxic and usually shows few side effects it is used by several athletes over a prolonged period of time. However Oxandrolone should not be taken for several consecutive months, since, as with almost all oral steroids it is 1 7-alpha alky-lated and thus liver toxic. Oxandrolone is an all-purpose remedy which, depending on the athlete’s goal, is very versatile. Women who react sensitively to the intake of anabolic steroids achieve good results when combining Oxandrolone/Primobolan Tabs and/or Clenbuterol, without suffering from the usual virilization symp-toms. Women, however, should not take more than 6 tablets daily. otherwise, androgenic-caused side effects such as acne, deep voice, clitorial hypertrophy or increased growth of body hair can occur.

Probably the largest disadvantages that come along with Oxandrolone are its high price and poor availability on the black market. Original Oxandrolone costs about $1 – 2 per tablet on the black market and is rarely available, if at all.

How and where to buy Anavar Steroid Online? ortpharmacy.com – is the fastest way to buy Anavar (Oxandrolone) and other anabolic steroids online. Steroid products profiles, steroids experience and many other useful information for bodybuilders.

Learn more about Anavar (Oxandrolone)

Jesus likened God’s kingdom to a farmer who plants seed in the ground and trusts that the seed will grow even though he doesn’t understand why or how the seed grows. Christ also likens God’s kingdom to a mustard seed, which is small, yet it grows into a large plant, big enough for birds to perch in.

So also, although Ron Paul is unimpressive by measurable standards, he represents ideas and philosophies that are greater than himself or any other man. By his concern for the greater good he is tapping into an unexpected power similar to that which Christ tried to illustrate on several occasions. The strength of God’s kingdom as well as that of Ron Paul’s presidential campaign must exist outside of any single man or mustard seed because it is greater than any single man or mustard seed.

Congressman Paul does not fall back on his personal knowledge or charisma, because he believes in the inherent value of liberty. Most politicians win elections by lifting themselves higher than the rest, while Ron Paul is trying to win by lifting liberty higher than the rest.

Ron Paul’s campaign, like God’s kingdom, is built on servant-leadership. He is tapping into the unexpected power of lifting others above himself. Typical leaders say, “Stay under me so you can lift me up.” Servant leadership says, “I will lift you up, so you can lift others up (and on and on, multiplying exponentially).” In this way, Congressman Paul’s success depends on other people being successful. This is related to his general policy for government which is “Let the government decrease so the people can increase,” which will have the effect of strengthening the government and the people simultaneously. A victory by Ron Paul will be the most genuine kind of victory, because he depends on common people to win the victory for him.

Such is the insecurity of worldly men that they muscle and connive their way into places of authority. Most presidential candidates, for example, don’t win the people over so much as they buy the people over. However, the best kind of leader will fill a leadership role because there is a need for someone to fill that role. David stepped out to face Goliath not because he was the most qualified but because there was a need for someone to step out. There was no guarantee that David would live through that confrontation, but that is exactly what proved his worthiness as a leader of the people. He cared more about sticking his neck out for the greater good than he cared about living. So also there is no guarantee that Ron Paul will win the presidency, but he has already proven his worthiness as a leader by sticking his neck out for the people.

If Ron Paul is David, then Goliath is decades of selfish agendas and dirty schemes, rolled up into the mechanical behemoth which is our present political system. Like the conflict between David and Goliath, Ron Paul’s battle is not against flesh and bone: he is battling to remember and restore a government for the people, by the people despite all the efforts of zealously crooked politicians to the contrary.

An average politician obtains his position as if this were an end in itself. For this reason average politicians cannot think clearly. Their minds are clouded by conflicting interests: Special interests (the rich minority who financed their extravagant campaign), their own selfish interest, and the people’s interests. The ideal leader would be single-minded, thinking only of the people’s best interests. This is not complicated but it is morally and psychologically difficult.

Why are men allowed to fill positions of authority in this democratic society of ours? To serve the people. Therefore, as soon as a politician’s motives become selfish, he has ceased to function in the most fundamental capacity for which he was elected.

So what kind of leader do you want? Do you want someone who is worthy of following, or do you want someone who demands to be followed?

Christ said, “you will know them by their fruits,” a principle which Ron Paul dares to apply to a variety of our government’s policies. The governing powers that be would like to convince people that they can do no wrong, but Congressman Paul challenges this. He points out that what we do and have done is bringing about all the repercussions we are trying to avoid. This is simple truth. There is no need to hide any longer. Reconciliation is better than denial. Policy-makers cringe at this but, again, Ron Paul is more concerned with the greater good than saving face or looking the part. This is the unexpected, freeing power of acknowledging and dealing with the truth.

by Patrick Roberts. Find his book and additional resources at www.BooksByPatrick.com

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When all things are close in bodybuilding contests, the man with the best back usually takes home the trophy. The back is perhaps the most overlooked body part, as it doesn’t show up in most of the poses we secretly hit in the mirror on a daily (or hourly) basis. Additionally, back training is hard to plan. The back delivers two distinct visual impressions – thickness and width – and each require a fair number of sets to completely train these areas. Therefore many trainers have begun splitting their back muscles into two groups, each group trained once per week, either 2 or 3 days apart. Let’s check out a sample back split.

Back Width (cable day)

In the front and read lat spread poses, a narrow back (underdeveloped lat muscles) will definitely cost you points with judges. To ensure this doesn’t cost you any shows, try devoting an entire day at the gym to back width using cables and machines to emphasize the pull-down motion. This can include lat pulldowns, cable rows, pull-ups, and the wide variety of machines designed to isolate the outer lats and contribute to the width of the back. Stretching those “wings” out on this day is imperative as well to ensure oxygen and protein-rich blood are able to reach all corners of the lat muscles. Train slow and methodical, making the pump the goal.

Back thickness (weights day)

This is the day where you get down and dirty. Wear a belt, bring your chalk, and wear your work boots. Today you pick up the bar and move some serious weight. Today is the day you train for back thickness and overall central nervous system (CNS) stimulation for overall body growth. This is the day where you find such exercises as heavy deadlifts, dumbbell rows, and barbell rows. This day should be brief, heavy, and intense, as you have already completed the “bodybuilder” movements on your back width today. Today is back thickness day, and you should train hard and heavy in a near-powerlifter style.

Play with the exercises and arrangements to find an exercise split that fits your schedule and most addresses your weaknesses. On the rare occasion that your back is your best body part, you’d be wiser to keep the entire back on one day and use a split day to target an area like arms or legs. However, if your back needs a boost, give split back days a try to see if it helps you improve both width and thickness!

Anadrol detailed information:

Anadrol is the strongest and at the same time also the most effective of all oral steroids. It has an extremely strong androgenic effect, which goes hand in hand with an extremely intense anabolic component. For this reason, dramatic gains in strength and muscle mass can be achieved in a very short time. An increase in body weight of 10-15 pounds or more in only 14 days is not unusual. Water retention is considerable, so that the muscle diameter quickly increases and the user gets a massive appearance within record time. It is one of the favorite steroids for bodybuilders in the off season. Because of this, huge gains in strength and muscle mass can be obtained in a very short time. Anadrol is the U.S. brand name for oxymetholone, a very potent oral androgen. This compound was first made available in 1960, by the international drug firm Syntex.

Anadrol is considered by many to be the most powerful steroid available, with results of this compound being extremely dramatic. A steroid novice experimenting with oxymetholone is likely to gain 20 to 30 pounds of massive bulk, and it can often be accomplished in less than 6 weeks, with only one or two tablets per day. This steroid produces a lot of trouble with water retention, so let there be little doubt that much of this gain is simply bloat.

Anadrol 50 does not cause a qualitative muscle gain but rather a quantitative one which in the off-season is quite welcome. Anadrol 50 “lubricates” the joints since water is stored there as well. On the one hand this is a factor in the enormous increase of strength and on the other hand, it allows athletes with joint problems a painless workout. Powerlifters in the higher weight classes are sold on Anadrol 50.

How it works

Anadrol 50 increases the number of red blood cells, allowing the muscle to absorb more oxygen. The muscle thus has a higher endurance and performance level. Consequently, the athlete can rely on great power and high strength even after several sets. Some bodybuilders report such an enormous and in part painful “pump” that they end their workout after only a few sets or work on another muscle. The often-mentioned “steroid pump” manifests itself to an extreme by the intake of Anadrol 50 and during workout it gives the athlete a fantastic and satisfying sensation. The highly androgenic effect of Anadrol 50 stimulates the regeneration of the body so that the often-feared “over training” is unlikely. The athlete often feels that only hours after a strenuous workout he is ready for more. Even if he works out six days a week he makes continued progress.

Although Anadrol 50 is not a steroid used in preparation for a competition, it does help more than any other steroid during dieting to maintain the muscle mass and to allow an intense workout. Many bodybuilders therefore use it up to about one week before… competition, solving the problem of water retention by taking anti estrogens and diuretics so that they will appear bulky and hard when in the limelight.

Anadrol Dosages

As for the dosage, opinions differ. A dosage sufficient for any athlete would be 0,5 – 2,5 mg per pound of body weight/day. This corresponds to 1-4 tablets; i.e. 50-200 mg/day. Under no circumstances should an athlete take more than four tablets in any given day. We are of the opinion that a daily intake of three tablets should not be exceeded. Those of you who would like to try Anadrol for the first time should begin with an intake of only one 50 mg tablet. After a few days or even better, after one week, the daily dosage can be increased to two tablets, one tablet each in the morning and evening, taken with meals. Athletes who are more advanced or weigh more than 200 pounds can increase the dosage to 500 mg/day which corresponds to 10 tablets..Athletes continue their treatment with injectable testosterone such as Sustanon or Testosterone enanthate for several weeks. Bodybuilders often combine Anadrol with Deca-Durabolin or Testosterone to build up strength and mass. Anadrol is to be taken seriously and the prevailing bodybuilder mentality “more is better” is out of place.

A strict diet together with the simultaneous intake of Nolvadex and Proviron, can significantly reduce water retention so that a distinct increase in the solid muscles is possible. By taking Anadrol 50 the athlete experiences an enormous “pump effect” during the workout in the exercised muscles. The blood volume in the body is significantly elevated causing a higher blood supply to the muscles during workout.

Athletes who are more advanced or weigh more than 220 pounds can increase the dosage to 150 mg/day in the third week. This dosage, however, should not be taken for periods longer than two to three weeks. Those who take Anadrol 50 for more than 5-6 weeks should be able to gain 20 – 25 pounds. These should be satisfying results and thus encourage the athlete to discontinue using the compound. After discontinuing Anadrol 50, it is important to continue steroid treatment with another compound since, otherwise, a drastic reduction takes place and the user, as is often observed, within a short period looks the same as before the treatment. No other anabolic/androgenic steroid causes such a fast and drastic loss in strength and mass as does Anadrol 50.

Athletes should continue their treatment with injectable testosterone such as Sustanon 250 or Testosterone Enanthate for several weeks. Bodybuilders often combine Anadrol 50 with Deca-Durabolin or Testosterone to build up strength and mass. A very effective stack which is also favored by professionals consists of Anadrol 50 100 mg+/day, Parabolon 228 mg+/week, and Sustanon 500 mg+/week. This stack quickly improves strength and mass but it is not suitable for and steroid novices.

Anadrol Side Effects by TerePharmacy

Anadrol is unfortunately also the most harmful oral steroid. Its intake can cause many considerable side effects. Since it is I 7-alpha alkylated it is very liver toxic. The compound oxymetholone easily converts into estrogen. Most users can expect certain pathological changes in their liver values after approximately one week. An increase in liver values of both the enzymes GOT and GPT also called transaminases, often cannot be avoided. Bodybuilders who experience a severe steroid acne caused by Anadrol 50 can get this problem under control by using the prescription drug Accutane.

Other possible side effects may include headaches, nausea, vomiting, stomach aches, lack of appetite, insomnia, and diarrhea. The athlete can expect a feeling of “general indisposition” with the intake of Anadrol which is completely in contrast to Dianabol which conveys a “sense of wellbeing”. The increased aggressiveness is caused by the resulting high level of androgen and occurs mostly when large quantities of testosterone are “shot” simultaneously with the Anadrol. The body’s own production of testosterone is considerably reduced since Anadrol has an inhibiting effect on the hypothalamus, which in turn completely reduces or stops the release of GnRH (gonadotropin releasing hormone). For this reason the intake of testosterone stimulating compounds such as HCG and Clomid is absolutely necessary to maintain the hormone production in the testes.

Women and Anadrol 50

Anadrol 50 is not recommended for women since it causes many and, in part, irreversible virilizing symptoms such as acne, clitorial hypertrophy, deep voice, increased hair growth on the legs, beard growth, missed periods, increased -libido, and hair loss. Anadrol 50 is simply too strong for the female organism and accordingly, it is poorly tolerated. Women who do not want to give up the distinct performance-enhancing effect of Anadrol 50 but, at the same time, would like to reduce possible side effects caused by androgen, could consider taking half a tablet (25 mg) every two days, combined with a “mild” injectable anabolic steroid such as Primobolan Depot or deca durabolin. Ultimately, the use of Anadrol 50 and its dosage are an expression of the female athlete’s personal willingness to take risks.

Here is my last training programm! I made 10 kilos in less than half a year (being already big and experienced weightlifter and bodybuilder). My brother gained 20 kilos in one year… It is increadible, and you’ll have to go to the gym only two times a week and spend there only one hour per visit! Isn’t it awesome to spend less money, to spend less time and to grow bigger and stronger?

Let’s go!

Tuesday:

1. Bench press – 5×5 (2 sets warming-up, 3 sets with the maximum weight you can do 5 repetitions)

2. Weight retention 1×60 seconds (isometric exercise helping to strenghten your tendons) weight must be 30% heavier than the maximum weight you can do in this exercise!

3. Squats – 1×10 (warming up), 1×20 (you must take the maximum possible weight to do this exercise)

4. Pull-ups! The maximum number that you can.

Saturday:

1. Shoulder press – 5×5 (2 sets warming-up, 3 sets with the maximum weight you can do 5 repetitions)

2. Biceps curls – 5×5 (2 sets warming-up, 3 sets with the maximum weight you can do 5 repetitions)

3. Deadlifts – 5×5 (2 sets warming-up, 3 sets with the maximum weight you can do 5 repetitions)

In the last set of all the exercises you should obtain the muscular breakdown. If you feel that you can do one more repetition? then you must increase weight next time in this exercise. This simple program works for all people including “hardgainers” and so on. This is the programm for experienced powerlifters and bodybuilders and for the beginners as well! Enjoy your everyday growing muscles!

No matter who you are, I believe that you can build thickly muscled and chiseled biceps regardless of your size or body weight. Having said this, the fact remains that not all of us have the genetic potential to become Mr. Olympia (and most of us probably don’t want that much development anyway). The exact role of genetics in bodybuilding is not fully understood. One thing is certain – you’ve got to train smart to maximize whatever genetic potential you have to build massive, well-defined biceps.

Some people use “bad genetics” as a convenient excuse for quitting their training programs when they fail to see quick results. Don’t fall into this trap. You must remember to set your own goals and work to achieve them without comparing yourself to anyone else. Besides, how can you know what your genetic potential actually is until you’ve spent every effort and tried every available workout to maximize it?

Regardless of your genetic makeup, most of your biceps building success will depend upon the consistency and technical aspects of your training and proper nutrition. Moreover, you should understand that not every workout is going to deliver your desired results because there is no single exercise or workout plan that works for everyone. Depending on your body type and genetic abilities, some workouts will give you great results, some will work only modestly and others won’t work for you at all.

Biceps Training To Fit Your Body Type

To maximize your genetic potential to build big, muscular biceps you’ve got to understand your body type. In purest terms, the human body comes in three physiological forms: ectomorphic, endomorphic and mesomorphic. An ectomorph is the typical “hard gainer” who has general difficulty in gaining weight, especially muscle mass. Ectomorphs are usually tall with long, lean limbs, narrow shoulders and a relatively fragile bone structure. Ectomorphs also tend to have a high metabolism that causes the calorie burn that can eat into protein stores needed to build muscle after a workout.

Endomorphs are at the opposite end of the body type spectrum. Endomorphs tend to have rounded or “stocky” bodies with a slower metabolism that makes it easy for them to gain muscle. Unfortunately, this slow metabolism also means that endomorphs can get fat very easily. Endomorphs are particularly well-suited for powerlifting movements, but their tendency to hold on to calories makes high-repetition and cardiovascular training critical to their ability to achieve superior muscular shape and definition.

In between the ectomporhic and endomorphic body types is the mesomorph. Mesomorphs tend to have a naturally strong, balanced and athletic physique with an ability to gain and display muscle much more easily than the other body types (think NFL linebackers or world class sprinters). Although mesomorphs have a higher metabolism than endomorphs, they don’t have the ectomporhic ability to naturally burn calories and must therefore carefully monitor their food intake to avoid getting fat.

While pure ectomorphs, endomorphs and mesomorphs theoretically exist, the reality is that most people have mixed body types (e.g., “mesomorph-endomorph”). When it comes to training in a way that best fits your body type, there are subtle but important differences depending on whether you’re primarily an ectomorph, endomorph or mesomorph. If you’re mostly ectomorphic, you should emphasize low repetition mass building techniques with extended training intervals that minimize cardiovascular exercise.

On the other hand, if you’re primarily endormorphic you should emphasize high repetition training cycles with extended intervals that regularly include high intensity cardiovascular workouts. Finally, if you’re mostly mesomorphic your biceps should respond well to both low and high repetition training with moderate amounts of high intensity cardiovascular training for enhanced muscularity. The bottom line is that you must work with whatever genetic potential you have to build the big, muscular biceps that you desire. And you’ll never reach that potential if you quit too soon because of “bad genetics.”

ght (c) 2009 RMAX INTERNATIONAL

How did I come to learn a once-Olympic Games sport of club swinging? Well, I coached the US Team at the World Police Sambo championships in Lithuania. While there, I trained with the team from Tajikistan who taught me about Zurkhane – a 1,600 year old tradition of physical culture… including the oldest form of strength conditioning known to mankind – club swinging.

In 1993, I unfortunately allowed my arm to be broken at the World University Games (also known as the Universiade – the Olympics for University athletic teams), when facing my Russian counter-point for the gold medal. Had I tapped out, it would have cost the US more team points; rather than losing by technical superiority (my opponent won on points.) I managed to finish the match without injury disqualification (if your opponent breaks your limb in Sombo, you lose, but I hid this from the referee). That silver medal was the most important victory of my career, because it taught me the value of “connective tissue strength.” My concealment of the injury led to avascular necrosis in my scaphoid: a condition that locked my hand in vice-like pain unable to hold anything. When your sport involves being able to grip a man and throw him to the ground, the inability to hold anything is career ending.

What I discovered as a child – overcoming my physical and learning “defects” allowed me to not quit martial art… as it become a discipline of self-development. In fact, 12 years later, I came out of retirement and won the US Open International San Shou Championships at the age of 36, with only 6 weeks to prepare for a fighting sport I had never competed in. How did I do it? Well, if you know anything about the physical and learning disabilities I faced as a child, all of the conventional approaches failed.

Aerobics, bodybuilding, powerlifting, cross-training, Olympic lifting each were created within the past 100 years. None of these conventional methods are appropriate for combat sports – which are in my opinion, the ultimate test of physical fitness. As the USA National Coach, I sought out forging a conditioning program that was specifically designed to increase the safety, performance, health and career longevity of myself and my athletes.

With my academic background in philosophy and physical education, I infused modern sport science into this montage of scattered folk movements in order to create a systematic approach to a “health-first” method of increasing connective tissue strength. This is where the tractional forces (weight swinging) became more important to me than compressional forces (weight lifting.) Club swinging evolved from the centuries proven tradition of swinging weight in three dimensions rather than lifting it in two dimensions.

I was exposed to kettlebells in my six years as the 1st Westerner to intern behind the “Iron Curtain” of the former USSR, studying with their special operations (Spetsnaz) trainers, and the national and Olympic coaches of their national boxing, kickboxing, fencing, judo and sambo teams. Kettlebells were a middle ground between conventional and multi-dimensional, multi-planar training. The kettlebell somewhat displaces its center of mass, and earning the distinction of “Master Coach” in kettlebell lifting by the world champion and now US National Coach, Valery Fedorenko, allowed me to truly understand the nature of the tool and how it can be best used for connective tissue health.

A displaced center of mass creates a leverage challenge, which in turns creates positive neurological force production without the injury to connective tissue caused by conventional weight-lifting. With compressional forces (squeezing down on the joint), the greater the actual weight, the more damage you create to soft, connective tissue. I discovered this to be the reason that many weightlifters are riddled with soft tissue, joint and spinal injuries. However, a displaced center of mass in weight-swinging (such as Indian clubs and Russian kettlebells) needs much less actual weight to be swung yet producing superior force through the tractional swinging.

Tractional swinging allows space within the joints (increasing synovial and ground substance flow), rounds off the bony profiles of joint salts and calcium deposits (preventing osteoarthritis) as well as stimulating the osteoclastic/osteoblastic effect of increased bone growth (offsettting osteoporosis). As a result, I came to learn over many years of trials that weight-swinging allowing someonf of my “shallow end of the gene pool” greater heights of strength conditioning, but without the problematic injuries associated with conventional weight-training.

However, the kettlebell has a conventional handle which rests on the skeletal structure (pulls against the fingers like a kettlebell, dumbbell or barbell), unlike the Indian clubs which “distract” through the grip (pulls through the grip like a rope thus requiring connective tissue strength development). Greater weight to the joints means more soft tissue damage, because of the accumulation of trauma. The injuries so common in kettlebell, dumbbell and barbell lifting are prevented by the design of the club – with the weight pulling through the grip rather than against it.)

Unlike weight-lifting, where you must increase the weight of the implement in order to increase the force production, the club is swung. Swinging weight increases torque, which in turn, increases force developing greater connective tissue strength. Conventional weight lifting is restricted to linear increases of force with increased weight added. Weight swinging increases exponentially: swinging twice as fast produces four times the torque. Superior force production meant superior connective tissue strength for me in a fraction of the time and without the litany of injuries associated with weight-lifting.

Most importantly, weight-lifting can only be moved in two planes. This limited range of motion attempts to isolate particular muscles. Isolation, however, is a myth long since debunked. The body is composed of an interconnected myofascial web: a double-bag system. The “inner bag” contains bone and cartilage, and where it cling wraps the bone it’s called periosteum, and over the joints, it’s called joint capsule. The “outer bag” contains an electric jelly we refer to as muscle and covering it we call it fascia. Where that outer bag is tacked down to the inner bag, we call those attachments or insertion points. Our bones and joints float in a sea of continuous tension, and our bones act as compressive struts pushing outwards while this double-bagged web pulls inward in a unique balance which one of my mentors Dr. Steven Levin named biotensegrity” (the biological “integrity of tension.”)

Weight-swinging is tri-planar: moving through the sagittal, coronal and frontal planes – strengthening the myofascial chains across their full range of motion. This increases soft tissue elasticity rather than traumatizing it like the two dimensional movements of weight-lifting. Soft tissue elasticity diminishes as we age and is primarily responsible for most injuries for athletes and the aging. This is why these apparently disparate groups (young athletes and the aging communities) are my largest audiences.

Moving in three dimension washing the joint capsules with nutrition and lubrication, breaks up fascial adhesions, smoothes off boney profiles (abating osteoarthritis), and distracts the bones (abating osteoporosis). Weight-lifting equipment cannot do this.

You see the obvious development of the arms, shoulders, upper back and chest of weight-swinging enthusiasts. However, the most misunderstood difference between weight-swinging and weight-lifting is to connect the superior force production of torque to core activation. It becomes an extension of the body, which is why you see such incredibly powerful abs, obliques and strong lower backs of weight-swingers. Furthermore, all exercises are full bodily intensive: creating incredibly powerful glutes, hams, quads and calves from the leg drive.

Weight-swinging has been from age 4 to 87. Many classes are full of “baby boomers” who are looking to become pain free, agile and graceful, as well as strong, powerful and fit. Weight-swinging, whether medicine balls, clubbells (the modern version of old Indian clubs), kettlebells, at home can benefit everyone, especially in economic times where spending thousands of dollars a year on a health club membership may be outside of the budget.