STEROID PURITY TESTING

Q: Someone I know mentioned that they got their UG gear tested and I wanted to do the same. Can you tell me where I can get UG gear tested to determine how close it may be to the actual mg doses stated?

A: There is such a place. You'll want to remain anonymous, of course, and the way that you do that is by way of a money order and creating a free email address with none of your information accurately portrayed in the information you must list in order to get it. The website you should go to is: http://www.srcslab.com/
This lab is equipped to do just such testing - though we're sure there are others - and can help you out if you are wondering about potency stated. Another good way, and we're not being sarcastic, since you already purchased it, is to just use it and see if it works. I know it sounds archaic, but that's the truth - if it works what does it matter? So unless you have some suspicion or reason to believe that it will not match, then why spend the money and take the risk? Anyhow, if you do decide to send some off, they will need at least 1g of material. We suggest sending some pre-made gear rather than the pure hormone. They test everything but IGF1 and rHGH - powders, pills, esters, and mixed blends. The cost: $110 to $250.

About the Author:
Dr. Dan Decanatti is known world-wide for his work in performance enhancing drugs. He writes exclusively for GetAnabolics.com, a leading online provider of Steroid Alternatives. For more information, please visit http://www.GetAnabolics.com

ANABOLIC STEROIDS - INJECTING INTO QUADS

Q: I'm curious to know how injections into the quads affect training... How sore does an injection make a limb, and does it prevent you from training?

A: There are a lot of factors that present themselves as issues with injection sites. Even shooting your glutes can result in tremendous soreness if you don't hit the spot correctly, and that can affect your training schedule. So, no matter where you inject, you can always end up with the potential of some kind of injury, soreness, or even worse, infection. But let's just say that abscess and infection do not result. Soreness is at least probable when you inject a more sinewy muscle with less fat surrounding it. However, you can minimize the chance of this by using an inch sized needle instead of your normal 1.5 or 2 inch needle you may use in your glute. Also, depending upon the material you're shooting (water based AS are preferable in these areas) you can increase the gauge of the needle so that it minimizes the chance of injury in muscle tissue. The last thing you want, injecting into the quad is to get a lump there - even a non-infected lump - of undissolved material, or worse, a nodule that does get infected. One way to avoid this is to try not to inject more than 2cc's into each leg if you do choose the quad. Of course, the true advantage to choosing a site like this is access and line of sight. You can see what you're doing and easily inject without going in at an angle as you may do while reaching around to inject your glute.

About the Author:
Dr. Dan Decanatti is known world-wide for his work in performance enhancing drugs. He writes exclusively for GetAnabolics.com, a leading online provider of Steroid Alternatives. For more information, please visit http://www.GetAnabolics.com

BIGGER LATS WITH SITE INJECTIONS?

Q: How about shooting your lats for back width? I see guys who compete at the pro level and I could swear they'd just start flying away they are so wide and have such amazing lats. Surely they must shoot their lats on a regular basis, right?

A: Good hard training never hurt anyone either! Truth is, the lats are a problem. There are enough places that are easier to hit than the lats and will be more beneficial. Plus, nobody really has proven that you are making better gains by site injecting. It may or may not be valid. It appears to be, but then growth is something that happens with AS use and it's hard to quantify why it happened and where it happened first or more profoundly. It's like the "chicken vs. the egg" theory... which came first? We have absolutely no damn idea! But can the latissimus dorsi be shot? Yes sir - as can any muscle or place on your body - but it's an awkward place and because there is so much sinew and tendon attachment, it's not the most ideal place. It's also one of the most awkward to shoot yourself. What you may be seeing up on the stage is a lot of Synthol use in the lat area, too. This, of course, has nothing to do with training. Back to the logistics... The risk you run of injecting the lats is that you will invariably come in around the under arm area and at a weird angle. Because there is a lot of bacteria on the skin's surface in that area, and a lot of sweat glands, you run the risk of infecting the area or injuring yourself. Our conclusion: Why?

About the Author:
Dr. Dan Decanatti is known world-wide for his work in performance enhancing drugs. He writes exclusively for GetAnabolics.com, a leading online provider of Steroid Alternatives. For more information, please visit http://www.GetAnabolics.com

ANABOLIC STEROIDS MAKING HANDS FALL ASLEEP

Q: I don't know what's going on, but my hands are falling asleep, both in bed and also in the gym, of all things. It's been really happening for the past 2-3 weeks only, but it's worrying me. I am on a big cycle right now, and I'm wondering if I am going into stroke mode?

A: Well, being on a big cycle could be a cause. After all, total body edema is not uncommon on what you describe as a big cycle. And if you are not eating ideally while using drugs like D-bol, Test, and Sustanon, or any big combo such as this, you run the risk of extremity swelling. Excess water can press on capillaries and veins that lead into the hand through the wrist, and constrict the blood's ability to flow and feed those areas. Typically, when something falls asleep, it's because something is pressing on its blood flow and restricting it. Tight areas can also be caused by the beginning of carpal tunnel syndrome (CTS) - particularly in the wrists and hands. Compressed neuropathy at the volar (under part) of the wrist joint affects the median nerve and causes the thumb, index finger and middle fingers, as well as the palm of the hand, to fall asleep. So if your problem is carpal tunnel, or you suspect that you have some repetitive injury issues (the causes of carpal tunnel) if, for instance, you work on computers or rest your wrists on a desk all day long, then you should go get them diagnosed properly and go through the necessary surgery. If it's just generalized edema and it affects the smaller joints of the body, causing tingling and a lack of circulation, then try some estrogen blockers, diuretics or aromatase inhibitors.

About the Author:
Dr. Dan Decanatti is known world-wide for his work in performance enhancing drugs. He writes exclusively for GetAnabolics.com, a leading online provider of Steroid Alternatives. For more information, please visit http://www.GetAnabolics.com

CAN STEROIDS BURN FAT & BUILD MUSCLE?

Q: I'm on a good growth cycle of 1000 mg Test, 500 mg of Deca and 200 mg of EQ per week. Can I still do cardio 3-4 times per week while on a cycle like this? I was thinking of doing 30-45 minutes 3x a week or so.. My hope was to put on about 15 pounds of quality muscle and drop from about 15% body fat to about 8% in 12-16 weeks. Is this realistic or will it hinder my gains?

A: This is the age-old question: Can one build muscle and burn fat, simultaneously? Well, it may be best answered this way: It isn't that you can't do both at the same time, but you may need to adjust your goals in terms of actual numbers and realize that you can't have it all at the same time, all the time! Or, forgo looking good and eat like a horse to get the most out of your cycle and work on your body fat levels gradually, by just cleaning up your diet over the course of 9 months to a year. You won't have to diet and you'll keep making gains. But if you're not up for that, consider that the best way to approach unfamiliar territory it to just jump in and see what happens by experimentation. Doing less or more cardio throughout the cycle will affect people differently. Diet is really everything with body fat loss, and muscle gain, so we think you ought to focus your efforts on heavy training and strict diet most of all. However, cardio does have its advantages to anyone on a cycle because it minimizes water gain and can really help in speeding up the process of fat loss fairly effortlessly. When you aren't holding water, and are losing small amounts of fat, steadily and gradually, it's easier to see exactly what kind of gains you're getting from a cycle. So while in your last cycle you may say, "Hey, I put on 20 pounds of mass" you may have only put on about 10 or 12, but because you had the extra heft and water adding girth to muscles, you felt like you were more successful. So you see, appearances are not everything. For a start, try keeping your calories high, but your food really clean, and do 3 days of cardio, at 25 minutes of high intensity work. Always do cardio on an empty stomach to maximize fat loss when insulin levels are lowest.

About the Author:
Dr. Dan Decanatti is known world-wide for his work in performance enhancing drugs. He writes exclusively for GetAnabolics.com, a leading online provider of Steroid Alternatives. For more information, please visit http://www.GetAnabolics.com

POWERFUL PROTEIN SHAKE RECIPES

PB&J Protein Shake (great diet shake! Virtually no carbs)
2 Scoops Whey protein (neutral or vanilla)
8-12 oz water (add 1% milk if you want a little creamier texture)
1 Tbsp. Natural (smooth) Peanut Butter
1 Tbsp. Flax oil or Flax meal
1 Tsp. No sugar Strawberry Jam

Blend all ingredients at high speed for 45 seconds to a minute
Add ice to taste if you prefer more volume or colder water.


Fruity Carbohydrate High Protein Shake - (Post or Pre-Workout)
1 banana (cut in pieces and frozen)
4-6 whole strawberries (from frozen berry package)
1/2 cup low fat yogurt (or Brown Cow cream top for more calories)
1 cup orange or pineapple juice
2 scoops whey protein - (or packet of MRP for more carbs and nutrients)
**Creatine or Glutamine for pre- or post-workout preferences

From 30grams carbs - 120 grams carbs - your choice. Use higher fat yogurt or lower fat, and use either MRP or low carb protein. Blend all ingredients together until smooth or preferred consistency. Add creatine or Glutamine for power-packed pre- or post-workout shake


Chocolate Peanut Butter Cup (Pro Dieter's Shake)
2 scoops chocolate whey protein powder
2 Tbsp Whipping Cream (heavy cream, not cream out of a can)
1 Tbsp. Peanut Butter
12 oz. water
1 Tbsp. Flax Meal
4-6 ice cubes

Blend until shake is thick. Flax meal gives it the Peanut butter cup consistency. Whipping cream makes it taste creamy. Add more peanut butter for more flavor intensity. This is a great low carb shake for weaning yourself off the sugar and crap when you first start a diet!

Lean Mass Banana Split Shake (under 25 grams carb)
1/2 frozen banana
1 Tsp. banana extract (or vanilla extract if you're not crazy about banana)
2 Tbsp. Whipping cream (heavy cream, not cream out of a can)
2 Scoops Chocolate (no carb) Whey protein
10-12 oz water
4-6 ice cubes

Blend to desired consistency. A great lean mass builder. Not no carb, but surely a good low carb drink for those trying to maintain or slowly lose body fat.


Tropical Protein Pina Colada Shake (for building lean mass dieting or off season)
2-3 scoops Vanilla low carb whey protein (or a vanilla MRP w/ carbs for more cals)
4 oz water
1/3 cup pineapple chunks (canned in water, or fresh) - freeze them for icy texture
Coconut milk or coconut extract (again, from a can for more fat or extract for low cal)
1/2 cup 2% milk + 1/2 cup pineapple low carb drink (like Diet V-8 tropical)
4-6 ice cubes

Blend to desired consistency. Use low carb protein and coconut extract for
less calories and a diet type shake. Use V-8 diet juice in addition. Manipulate carbs with MRP, amount of fruit or more milk.


Root Beer Float (low carb treat)
12 oz can of diet Root Beer (we like A&W for the foam, but you can use Dad's or
IBC or other root beer that is creamy)
2 scoops Vanilla whey protein (carb-free)
4-6 ice cubes
2 Tbsp Whipping cream (heavy cream, not from a can)

Blend carefully!! Blend whipping cream, 4-6 ice cubes and enough water to make a paste out of protein, then add a little A&W at a time. Your blender will explode if you add it all at once!

Mango Madness (40-30-30 shake)
2-3 Scoops Protein powder (Vanilla, Plain or a Mango flavor)
1/2 to 1 cup mango pieces frozen or freshly sliced natural mango
1 cup Brown Cow Vanilla cream top yogurt
1 Tbsp Flax seed oil
6-8 oz water
**Ice cubes if mango is fresh

Awesome shake! Blend all ingredients, and use the appropriate fruit amount to taste. A great off season or pre-contest diet shake (use up until last 6 weeks)


Dreamsicle Shake (Moderate to higher carb shake)
2-3 Scoops Vanilla protein powder or vanilla MRP shake packet
Seeds from half a length of real vanilla bean
1 Tsp. Vanilla extract (real not imitation)
4 oz. water
6 oz. Orange juice + zest from half orange (grate zest prior to squeezing orange)
3 Tbsp Whipping cream (heavy cream, not from can)
1/2 cup vanilla yogurt (or frozen vanilla yogurt)
Ice cubes at end to add desired consistency

This is an awesome tasting shake! So much vanilla and orange zest you'll want to drink it over and over and over again! Add more or less protein, liquid or zest/ vanilla bean to your preference.

Mint Chocolate Grasshopper (low carb/ lean mass gainer shake)
2 Scoops Chocolate whey powder or Chocolate MRP (depending on carbs)
8 oz water
3 Tbsp. Whipping cream (heavy cream, not from a can)
3-6 drops mint extract or pure mint
4-6 ice cubes

Blend all ingredients Add 4 oz yogurt or 2% milk to taste if above consistency isn't smooth enough or enough volume.

Holiday Pumpkin Spice Shake (low carb/ diet shake)
2 Scoops Vanilla whey protein or plain protein
8 oz. water
1 Tbsp. Flax oil
1 Tsp. Pumpkin pie spice
1 Tsp. Splenda Brown Sugar
8 oz. Yogurt
4-6 ice cubes
**Add 1/4 canned pumpkin pack for more true pumpkin flavor and orange color

This is a great seasonal shake. You can also blend a baked yam if you don't have pumpkin in a can.

About the Author: Dane Fletcher is the world's foremost training authority. He writes exclusively for GetAnabolics.com, a leading online provider of Bodybuilding Supplements. For more information, please visit http://www.GetAnabolics.com

STEROID Q&A - STEROIDS, CHEMISTRY & PSYCHOLOGY

Q: Everyone always talks about how outrageous AS use is, and how great they feel on it - like some raging bull or sex god who can't keep it in their pants - but I just don't get that. I don't even get the kind of pumps that these guys talk about. Can I at least expect better pumps in the gym sometime soon?

A: The feelings one gets as a result of using AS can vary wildly. Remember, you're adding a set kind of chemistry to a largely unknown base of chemistry, and creating a one in a million mix. While we're all human, our chemistry is very different, one to the next. As for feeling like a raging bull, I'd say that it's really a matter of how AS affects your sex drive and aggression levels. Some experience an intensity in these areas and others do not. Be glad you don't feel like ripping a phone book in half or dragging a stranger into a dark alley and having your way with her. You could get in trouble with intensity like that, and it does affect a very few in this manner. When it comes to these things, as well as the pump you get in the gym, the combination of drugs in the cycle you are on is what creates everything from the amount of pump you experience to your sex drive, to feelings of well-being or ill rest. For instance, using Deca and Test is a good combination for strength, well-being, sex drive and wicked pumps in the gym - adding D-bol will just increase the volume of pump you experience, though it may increase aggression or eventually decrease sex drive. So much has to do with the art of applying chemistry, noting your experiences and making good choices based on those experiences. If you really want that raging bull feeling, try changing the ratios of drugs you do well with, dropping one out and bringing another back in, or try training at a greater intensity. It may be because you are not training hard enough. One can only speculate. Just know that for every intensely positive response you may have to a combination or cycle, there's an inverted intensely negative response waiting on the other end. Everything that goes around comes around...which is why it's called a "cycle".

About the Author:
Dr. Dan Decanatti is known world-wide for his work in performance enhancing drugs. He writes exclusively for GetAnabolics.com, a leading online provider of Steroid Alternatives. For more information, please visit http://www.GetAnabolics.com

NEW RUSSIAN SQUAT ROUTINE!

The legs generate the most productive power in weightlifting, and in all athletics, really, over a small range of motion at the knee, hip and ankle joints. There is a lot of power, in other words, packed into a relatively small range of motion, so making the best of each repetition is crucial to leg development, power, strength and speed.

We remember watching Vasily Alexiev win the gold medal back in 1972. The guy was a phenomenal lifter. So impressive was this guy and his strength and technique and overall aura as he hoisted ungodly weights, you half expected him to start bleeding out all over the mats, or die of an exploding heart, for the kind of gut-busting, vessel bursting effort he put forth in each clean and jerk and deadlift. Those Russians know what time it is when it comes to physical pain, suffering and brute strength.

Now you may not want to become a hairy, ugly Russian anytime soon, but you DO want something Russian lifters have in spades: Amazing legs and the brute strength to accomplish it!

Make no mistake, we won't candy coat it... Building amazing legs takes dedication, intelligence, pain, nosebleeds, headaches, a decent amount of anabolics, and the ability to burst through a wall of overload and overwhelm to get the job done, workout after grueling workout. Puking is just the half of it! Mental focus and due diligence is even more a part. But it's more than that... It's about employing all you know into a meaningful routine that neither under trains nor over trains, and always keeps the body straining toward change.

Truth is, the way to make legs grow is to increase the overall 1RM. In this routine, you're going to be shooting to increase it by 5% by training three times a week for a cycle of 6 weeks, alternating light and heavy training days.

Remember, the legs are resilient and can take a brutal beating. Don't worry about overtraining. In fact, you're probably among the legions of guys who think that you do. Truth is, you probably haven't even scratched the surface of overtraining with legs, since most back off long before it ever happens.

A word of advice and caution...
Natural lifters need to be careful, but can adjust weights to reflect a more conservative approach to training and recovery. You anabolic lifters, however, need so much more punishment than you ever give your muscles.

For the following, choose a lift for each of these values - totaling 3 lifts per workout. Squats should be the mainstay of what you choose, but also use plate-loaded leg extensions, hack squat and leg extensions.

Note: When you see a number without a x something, it means a 1 rep lift.
So 70% 2 = 2 sets of 70% in one rep.

Week One
Monday Wednesday Friday
70% 2 70% 2 70% 2
75% 2 75% 2 75% 2
80% 2x6 80% 3x6 80% 2x6

Week Two
Monday Wednesday Friday
70% 2 70% 2 70% 2
75% 2 75% 2 75% 2
80% 4x6 80% 2x6 80% 5x6

Week Three
Monday Wednesday Friday
70% 2 70% 2 70% 2
75% 2 75% 2 75% 2
80% 2x6 80% 6x6 80% 2x6

Week Four
Monday Wednesday Friday
70% 2 70% 2 70% 2
75% 2 75% 2 75% 2
85% 5x5 80% 2x6 90% 4x4

Week Five
Monday Wednesday Friday
70% 2 70% 2 70% 2
65% 2 65% 2 75% 2
80% 2x6 95% 3x3 80% 2x6

Week Six
Monday Wednesday Friday
80% 2 80% 2 70% 2
85% 2 85% 2 75% 2
100% 2x2 80% 2x6 105% 1

The idea of the routine is to build volume while increasing intensity. Intensity that is slowly built up is the most beneficial because it leaves you someplace to go and minimizes injuries. So for those of you not looking for strength gains and purely aesthetics, you'll need a different routine. Just remember, where there is a gain of strength, via intensity and workload, there is also an appreciable gain in overall mass in that area. Want the mass? Gut out this workout!

And keep in mind, it isn't going to be easy. Performing 5 or 6 sets of 6 reps with 80% of your 1RM is hard. It may be impossible for those of you who have not lifted over a period of years. Adjust accordingly and remember that this is something to work toward.

If you reach the mid-point of the total workout, or the third workout day in the week and you cannot maintain those percentage max's, then you can adjust them accordingly to reflect where you are in relation to what is recommended. If you can't lift something, all the intensity in the world means nothing. It needs to be lifted in order for your to benefit. Our point? Use your head and common sense to alter the workout if need be.

You can also alter these percentages, based on your level of experience and the exercises you have chosen. We wouldn't advice the same intensity for leg extensions as for squats. But if you can handle the heavy load and all the intensity that goes along with this routine, go for it! Just know that nothing is etched in stone in terms of relativity of weight, people, lifts and experience.

Note: Don't do this routine longer than 6 weeks. And do it only once or twice yearly, as it is highly intense and you don't want to blow out knees or other joints because of too much repetition. Rest is also crucial here, and you must take as much rest as it takes for you to function in the next movement.

About the Author: Dane Fletcher is the world's foremost training authority. He writes exclusively for GetAnabolics.com, a leading online provider of Bodybuilding Supplements. For more information, please visit http://www.GetAnabolics.com

ONE MONTH TO MONSTER BICEPS

Is there really anything new under the sun when it comes to training? Perhaps nothing new, but innovation, maybe. As a consumer, bodybuilder, and overall purveyor of freaky muscle, this is how you must think of any workout that's offered via magazine or website. It isn't that there is so much out there you or I haven't heard of at this point, it's more about what we do with what we already know, to come up with something that is creative and becomes a means to a successful end.

One reason innovation is so important as a bodybuilder, is that the body figures out what you're doing fairly quickly, with training, diet, exercise, etc.. So it becomes crucial to find different ways to engage each body part, or system, as a whole, to continue getting any appreciable result. This is particularly the case with a muscle that is typically seen as the pinnacle of a person's success in the gym. I'm talking about the biceps...

Truth is, if you have small biceps, it's like you've failed all around. In reality, small biceps is like having small calves - one is no different than the other. If something is missing, something is missing, period, no matter what it is. But that's not how people judge the situation. This almost necessitates having big arms, whether it's a struggle for you or not. So how can you ensure success in your biceps training? Well, give us a month and we'll give you an extra inch!

One of the things about the limbs that distinguishes them from other body part training is this: Leg workouts and arm workouts can go so against the grain of logic and reason and you can still have success. You may see this as maddening, but it's actually really a great thing. Here's why...

You can overtrain, under train, do high reps or low reps, use heavy weight or employ set complexity with 21's, negatives, concentric overload, or anything in between, and get success. And this is the key: You need to do it all. We call that shot-gunning with AAS use, but it's the same for training.... Throw enough mud against the wall and some of it is bound to stick. And the truth is, you have nothing to lose by doing it.

SHOTGUN BICEPS TRAINING

Week 1 - This week is about heavy, low rep training, and super slow movement. You'll be doing just two basic movements: Standing Barbell Curl and Preacher Curl. You'll do two workouts - one Monday and one Friday.

The weight you use is going to be substantial, but it must still be manageable. Try for 85% of max, if not 95%, as long as you can go super slow with it. It's all about using both concentric and eccentric portions of the range of motion. However, in the final few sets of each of these two exercises, you'll use concentric overload, by doing the curling part of the motion and letting your partner take the weight and hand it back to you to start again at the bottom.

Standing Barbell Curl (Straight one workout/ EZ Curl in another workout) 4 x 8 (remember to perform slowly)
Preacher Curl (EZ Curl - Inner grip and outer grip, alternating) 3 x 6 (no cheating with body - good form - slow)
Finish off with 2 sets to failure of alternate dumbbell curls - 60% of max weight
Rest: 2 minutes in between is correct if you are using heavy enough weight

Week 2 - Standard Workout - Do a workout that is varied and has 3 exercises and a pull up. Use standard rep ranges and don't do more than 9 or 10 total sets
Pull-ups - body weight only as warm up - 10 reps minimum with body, try to use biceps
Barbell Curls - Wide and Narrow grip 3 x 8
Seated Alternate Dumbbell Curls 3 x 10
Concentration Curls - seated 3 x 8

Rest: Take 1-2 minutes in between sets

Week 3 - 21's, Drop sets, Super sets. This is the week of varied set scheme. Since the type of sets you do is important, it's crucial that you get a week of two workouts in where you are utilizing all of these techniques that you may just save for pre-contest workouts. You need to have a partner work with you in this week, as well as the first week.
Standing Straight Bar Barbell Curls - Do 2 sets of 21's using moderate to heavy weight
Standing Alternate DB Curls - 2 sets - Drop DB's to lighter within set to go to failure at the lowest weight
Super Set: One armed (low or high pulley) cable curls/ Concentration curls - 2 sets of 8 to 10 reps each exercise.
Rest: 2 minutes between 21's, 3 minutes between drop sets on dumbbells, no rest within superset, but 1 minute in between supersets.


Week 4 - Cables only - all angles - this week. This accentuates both the eccentric and concentric portion of the range, and forces super control. Moderate weight and moderate reps earmark this week, but what is most important is the use of low cables and high cable attachments, as well as single arm exercises and double arm exercises. You must use these attachments: EZ Curl, Short straight bar, long straight bar, handle attachments

High Cable One Armed Pulley (alternate arms for rest - successively - 3 x 10 each arm
Low Cable Pulley Straight Bar from lowest attachment. Try to pull elbows high and use within that range, as well as pulling from bottom to mid-range in 3 x 10
EZ Curl High Cable - Top of range 3 x 8

Rest: No rest in alternating high cable one arm exercise, 2 minutes rest in all others in between. Set should take longer because you are accentuating the movements of each rep and still using moderate to heavy weight.

Varying training is something all bodybuilders ought to be doing, but with limbs, such as arms and legs, this kind of variety isn't just random and haphazard, it actually nets results. Limbs require wicked pumps to grow. But wicked pumps don't just come from heavy training... they come from heavy training, light training that burns into failure, odd attachments, varied sets, eccentric vs. concentric work, or both, and varied rest times in relation to varied work ethic.

Yours may not be to question why here, yours may be to just buckle down, give us a month, and we'll give you an inch on those stubborn biceps.


About the Author: Dane Fletcher is the world's foremost training authority. He writes exclusively for GetAnabolics.com, a leading online provider of Bodybuilding Supplements. For more information, please visit http://www.GetAnabolics.com

ADD 20 LBS. TO YOUR BENCH IN 4 WEEKS!

There's no doubt that a guy reading this who uses AAS, and one who does not, are going to get different results from any mass-building program. Everyone should start off by saying this, but maybe some assume it goes without saying. However, on the other hand, the good news is, we really believe that someone natural can still add 10-15 pounds to his bench using this exact program, provided that he eats appropriate calories, gets appropriate rest, and uses supplements to his advantage, such as creatine, glutamine, and others that enhance one's recovery and/or strength. Really, it's technique, discipline and pushing oneself beyond a certain point. So, to sum up, if the AAS user is a lazy bugger, and the natural dude is motivated to succeed - no matter what - we think even the natural dude can surpass the lazy bugger. 'Nuff said.

A Little About the Rationale Behind the Program
Anything that promises strength gains does so because it fits a particular profile. Remember this profile and you won't have to read all of these articles all the time, because there are only so many effective combinations in this life. And this one is simply this:

Low Rep - Low Volume - High-Intensity
Okay, so the first two are probably fairly obvious, but how can one encapsulate the concept of "high intensity"? Not quite as simple or obvious, since it's one of those concepts that a lot of people don't understand. It isn't just a mean look on one's face prior to or during a set, it's a set of factors that create a practical concept. Many things can constitute high intensity during training, depending upon what it is you're doing - cardio or weight training. Generally, high intensity is maximum weight, manipulation or use of rest times as intensity, set type or pagination, number of sets or types of exercises combined, and most often forgotten... lack of cheating!

In this case, exercises ought to be basic and compound. Because we're talking about bench press, we're going to be using it mostly, but we'll also add some ancillary exercises to ensure that the bench becomes stronger.

Form should be simple: No bouncing the bar off your chest or cheating the weights up, controlling the bar to just hover at its lowest point just an inch above the nipple area, a full grip rather than a false grip, a slightly wider than shoulder width and a sharp, heavy exhale as you drive the weight upward.

But first things first....
You need to determine your overall rep max with a particular weight. That's crucial because you'll be maxing weight out for intensity and strength and this is a meaningful measurement. So to arrive at it, you'll need to do a few tests first:

2 x 12 with a weight you suspect is your heaviest you can do for :
2 sets of 12 w/ a 2 minute rest in between sets

1 x 8 with a weight you think you can do for:
10 reps w/ a 3 minute rest in between

1 x 4 with a weight you think you can do for:
6 reps w/ a 3 minute rest

Now, try your rep max for 1 with the single heaviest weight and take a 3 minute rest

Repeat by trying again 1 x 1 adjusting until you find it.

Rest 3 days after you do this exercise, then begin the following routine for 4 weeks:

4 WEEK ROUTINE
Bench Press
1 x 8 (weight _90% max_ );
1 x 6 (weight _85% max_ );
1 x 4 (weight _70% max_ );
1 x 8 (weight _50% max_)

Bench instructions: Pause at your chest for a few seconds, controlling the weight at the bottom end for added strength. Have a partner do a few negative reps with you on some of these. You can also use band tension to increase “explosivity” if you have them.

Incline Dumbbell Press (smith or regular bar station)
2 x 8 (weight _85% max_);
2 x 4 (weight _75% max_);
1 x ** (weight _85% max);
1 x 8 (weight _60% max_)

Dumbbell Flyes (Flat)
2 x 5 (weight _85% max_);
2 x 3 (weight _85% max_);
1 x 1 (weight _90% max_);
3 x 8 (weight _75% max_)

French Press - Skull Crushers
1 x ** (weight _75% max_);
2 x 8 (weight _65% max_);
2 x 5 (weight _80% max_)
(Do your regular triceps routine on its designated day if you can, with some drop-set dips added in)

** means to failure in that set

Take 3-4 days in between this workout - Don't let us stop you from doing more of your max toward the end sets of your various movements. Push yourself, though not into injury. Rest times vary depending upon fatigue, but try to keep rest times to 2-3 minutes, tops!

Stretching: Do a series of stretches after this routine. It's going to hurt and you'll want to just stop the madness and pain from the extreme pump you have. You can start off by doing some light sets of flat bench flyes or incline dumbbell flyes. We're talking 20 pounds or so in each hand. Hang from a chin bar too. All of this will help the lactic acid clear out, and soreness will be less. Taking glutamine will also help.

Supplementation: Creatine and Glutamine!! You decide the amounts, but really try to coordinate the first 3 weeks with a creatine load. Always finish off with a carb/ protein shake with 3-4 grams of glutamine.

A final word...
Remember, you can modify this, based on how you feel from day to day. Stick with the basics of the program, but if you are feeling more fatigued and you decide to go ahead with your workout instead of taking another day off, increase rest times slightly, tweak set or rep numbers, but keep it intense and have your partner add in more negatives or do some drop sets instead and end a little early. If you have to cut out something, make it French Press/ Skull crushers. The first 3 are truly important. But if you have to choose, definitely do the first three first.

Learn from your progress and mistakes and attack that bench like you're a cannibalistic beast!

About the Author: Dane Fletcher is the world's foremost training authority. He writes exclusively for GetAnabolics.com, a leading online provider of Bodybuilding Supplements. For more information, please visit http://www.GetAnabolics.com