TRAINING Q & A - Train To Failure

Q: I've always heard differing opinions on this and wanted to hear what you guys think... If you are training for pure strength and size, should you go to failure? And if you don't go to failure, how close should you get? We all know the 4 rep deal isn't intense enough unless you're powerlifting, so how else could you get intensity but going to failure on certain sets?

A: There are so many opinions on this it isn't even funny. Some recommend never going to failure, and others recommend making "failure" a regular part of your routines. There is a lot of research out there that says that the difference between the amount of stress placed on your muscles when going to failure is significantly larger than when you stop just shy of it. Since stress is key to growth, stopping just short of failure seems to be the concensus. However, we are old school in the way we think: We think that you should mix all of it up. Just make sure you aren't just randomly doing whatever in the gym from day to day. Have a plan and then stick to it. If you know you're going to want to go to failure, have a partner that day. Same goes for choosing your exercises. It's a lot easier to go to failure on a Hammer Strength machine than it is on an actual bench press, without someone there to help you with forced reps, taking the bar, preventing death... you know. The best policy in terms of work ethic is simply this: Train until you feel that you can barely squeeze out 1 more repetition. Then stop. We do think that if you're just starting out, since weights are relatively much lower than those of experienced lifters, training to failure is important because it teaches you how to ascertain intensity.

If you don't understand intensity or what it feels like to push yourself to the wall, and know your limits, you probably won't ever grasp what it is to train hard throughout your entire lifting life. If you're convinced you're missing out by not going to failure as a more seasoned lifter, though, you can always take your last set to failure on your final exercises. It isn't going to hurt you, provided you aren't fatigued enough or unsupervised enough to make stupid mistakes. One final word: There is a guy in our office who is a big, bad mofo (we keep him around because we're afraid to fire the dude) who says that he has gotten amazing gains from NOT training to failure for the first time in his lifting career! Go figger. As he says, "My friggin' gains are through the roof, dude!" We choose to take him at his word on the hopes that he won't put us through the roof, or out a window when the time comes to can his ass!

TRAINING Q & A - Small Town Gym

Q: I just moved to a really small place in the U.S. It seems like a corner store, a movie theatre and a lot of farmland are all this place is going to offer me while I'm working as an engineer on contract for a year. There is a gym in town, but it's a joke - it's all machines and a few dumbbells. Do you think it's possible to keep what you have of your physique, with very little to work with?

A: Yes! It's a great question, too, because it's often cited as one of the biggest excuses, when really, the real culprit is that people aren't willing to work with what they've got, so they don't and then blame it on a lack of resources. What a cop out. Would it be better to find yourself in Gold's Gym in Venice everyday? Sure. But you aren't there, you're in Mo-Fo, Iowa, or wherever, and you have what you have. Don't think you can't get anything off machines, you can. You will also find that you can really get more out of workouts than you may be used to getting, at even lower weights, because you'll invariably focus more on strict form - what else have you got there?

Form is everything, so it'll probably be a good visit back to your "old school" roots. But the machines today, if this gym has fairly decent ones, are pretty well engineered. They aren't like the machines of the 70's. They are ergonomically correct today, so the right angles are there, it's up to you to put the workload onto the muscle using these angles. But we always think it's great to have to get creative with workouts on occasion too, so we think that you'll start doing donkey calves with someone on your back, you'll start to do more chins with weights strapped to your waist, and dips with a plate on your midsection, and all of those things you haven't done in so long because equipment was handed to you on a silver platter. If you have a good set of cables, you'll have stations for triceps, back, biceps, chest and shoulders. If you have a good few basic machines, such as even an archaic t-bar row, or a good calf machine, and some benches, dumbbells, and plates, what's lacking? Let us know how you're doing. We bet if you write back in 6 months, you'll have some great stories. Now buckle down and eat like a monster and do everything by instinct. You probably won't want to leave.

TRAINING Q & A - Plyometrics

Q: Dude, my girl is doing this plyometric thing in the gym, along with her workouts and she is lookin' SMOKIN' HOT! Whatever this trainer is doing for her, I am really amazed. I am wondering, would doing something like that help my bodybuilding or hurt it? I wouldn't want to get too lean...

A: Ahem! Excuse us... but did you just say you "wouldn't want to get too lean?" Is there such a thing in the world of bodybuilding? We hope you mean, you wouldn't want to sacrifice size just to be lean, and in that case, we'd agree with you. However, plyo training is great for bodybuilders and will make muscle look so much better. You'll also find that it leans out areas of the body that have otherwise and in the past been stubborn. But it's super intense. I'm sure your girl has told you that, or at least complained about soreness in the beginning. It's really challenging and you should work with someone who knows how to put you through the paces when you do it, so you can learn it correctly and safely. We have seen more and more people doing it in the gym in combination with workouts, but you can also do it separately, so that you aren't going for the elevated heart rate and fat loss that your girl is going for. You'll get the power and strength, which will also help lifts like squats immensely, but you won't be going for the fitness chick look. Try it both ways and find out which you like. But like we said, plyometrics require strength and endurance, so get on that treadmill, get your fat down a bit, and do some walking lunges for awhile to see what you're made of!

Add intervals very slowly beginning with 10-30 seconds and slowly work your way to a minute long. What will you be doing? Well, plyo involves intense exercises such as jumping off platforms and rebounding and bounding up onto blocks or higher platforms. You can get a book of exercises that outline and diagram them for you, but for an example, you'd do a set of no-weight FULL REP squats for 50 reps (and believe us, that's a challenge) and then do squat jumps - down on the haunches and then springing right back up into the highest jump you can, and fluidly down once you land onto your haunches once more. But there are a lot of exercises you can do, including proprioceptive exercises, such as balance disk squats, etc.. to work your core too. All of them add to your muscularity, and the balance of your physique. We think they're terribly worthwhile, but we're hardcore!

TRAINING Q & A - Gotten Weaker

Q: I used to be able to do 10 sets of 12 reps of a certain weight and now I can barely do 5 reps of the same weight and 4 or 5 sets of that exercise. My muscles seem to give out and I tire easily. I've tried taking more rest, both in my workouts and between them. Has my routine failed me? I eat 6 times a day - 3 meals and 3 whey protein shakes, which is different for me, because my mom stopped buying my food, so I had to trade out food for whey. If I were to change my nutrition back, would my strength go up?

A: We think you're seeing how difficult it is to be an adult and buy your own food and realize your lofty bodybuilding goals. We also think that you overtrain voraciously! Who does 10 sets of 12 reps of any one exercise. You didn't say how many other exercises and sets you do. Unless that's it, in total. However, even if those are the total number of sets, say, for chest, you definitely need a lesson in training and training load. You shouldn't train with the same weight for 10 sets! A lot going on here... We'd love to know more, but since we don't, here's the deal: Have you taken a break from training or that particular training routine for awhile? If you haven't, your body may be saying, "Hey, give me a damn break already!" Poor nutrition, or a change in the quality and quantity of it - both of which you describe - can really alter your results in the gym.

Eating is more important than training, to be honest. Protein is important, and it sounds like you're getting that, but you're probably not getting the number of carbs you need to sustain yourself through that workout., so of course your strength is going to go down. You don't talk of supplements, other than whey, but you should be using creatine or other strength-garnering products. If you are on your own with food and this is the best you can do, start at least adding fat to your protein shakes for increased energy and calories. Use flax seed oil, peanut butter (natural) or olive oil. Poor nutrition and lack of calories opens you up to injuries, particularly if you continue to try to do the same workload and your body just can't. Take a week off, dude, and just eat and rest. Then go back and try to work up to your old level, but change something about your routine - we suggest that you try varying the weight you use in each set, so it's not so static. Other than that, without knowing more, that's what we suggest.

TRAINING Q & A - Front Delts

Q: Dude, my front delts are sorely lacking. I never do isolative exercises for them I always feel they get enough on chest days, but I guess I'm wrong. What's a quick way to add more meat to my FD without sacrificing strength on bench day?

A: Well, first off, the most obvious answer is to add front delt work into your routines. The problem is, it could affect your bench. However, if you are comfortable dropping some pounds in the bench until your delts improve, and your chest is good, then we'd do that. If you're patient, your bench actually will make your front delts bigger, unless you're doing something wrong or making your chest concave and bracing with your upper back. Add FD work a month or two before cutting to make them appear thicker and denser. You can have insanely strong delts and be weak looking in the front delts, so don't feel like a failure, it's just the way in which some people feel their delts or hold and express weight through the range.

You should try to play around with the overall plane of your shoulder and how much trap you are involving. Our guess is that you have great rear delts and traps, and either they overpower the front or they just take over during a movement that might otherwise develop you evenly. Military press and Incline Press at a slight angle with dumbbells can help you a lot, as can Arnold presses, and Front raises (no hammer grips!). Really drop your shoulder joint so your trap is NOT involved when you do a front raise and lean slightly forward into the exercise and movement on the effort. You can also take a little narrower grip on the bench too, which should help. We hope that helps.

TRAINING Q & A - FITT

Q: What does FITT stand for? I always hear people refer to it on the boards online, but I am always afraid to ask.

A: Yet, you weren't afraid to ask us!! Asking questions isn't embarrassing, it's how we learn. But you can also get more extensive explanations online in google searches and such. For now though, F.I.T.T. is an acronym... that is to say, each letter stands for a different word. It is: Frequency, Intensity, Time and Type

What this means is, when you consider doing any kind of workout in the gym, there are several variables that you need to consider to make it the right one for you. For example, when you're going to do cardio exercise, you'll ask yourself, "How often should I get on that treadmill in order to lose 18 pounds of body fat within 8 weeks for my competition?" You'll also ask, "Will I take my heart rate to within the 80-90% max range, or stay within the 50-75% Heart rate range?" You'll, of course, set a time, such as "I'll do 20 minutes in the morning on an empty stomach, and then 30 minutes in the evening after my last meal." And when you've had enough of the treadmill or are thinking you aren't getting enough out of it and your body has come to expect it, you'll say, "Is it time to get on another type of equipment? Or should I go outside and run or walk stairs or just jog?" And with all of these decisions, you'll likely have to experiment with all of this. Not only will you respond differently to all of the things you try, but your body will constantly change, too, so you'll always have to revamp your decisions in the F.I.T.T. category! You can also apply F.I.T.T. to workouts and make decisions in the same manner. See, now you know almost everything about F.I.T.T. and you're an expert - now go forth and prosper in the gym!

TRAINING Q & A - Concentric Super Overload

Q: What is Concentric Super Overload and why would it benefit my training routine when I already lift heavy? Also, what exercises can you do this on? Do you need a partner?

A: People assume that getting stronger will make them bigger and it's not quite that simple. It's much more complex. Fact is, lifting heavier weight will not always lead to more hypertrophy. Maximum growth depends largely upon overloading the areas. So while the 1-3 rep max can assist you in the growth process, it's just one simplistic approach to the sport. In CSO, the goal is to force your muscles to work concentrically past what they are accustomed to doing. So, it isn't about the whole strength or max rep picture. It accomplishes the task of overload in the same way that negatives accomplish their goal. Negatives eliminate the concentric portion and focus on the eccentric phase. CSO does the same, but inversely. The partner idea is always a good one when choosing either the concentric or eccentric overload. That's because you need to keep safety in mind, while focusing on doing your best and not getting injured.

So let's say you were doing preacher curls using an EZ curl bar. You curl the weight, and your partner would grab it from you to put it back in your hands at the bottom of the rep again. And if you didn't have a partner, you could do your workout on machines that allow you to take the weight off with a foot peddle and lower it safely. Lots of machines do this, from Hammer Strength to Cybex to some Nautilus. So, in short, the overload in CSO isn't about the weight you use as much as "overloading the muscle with a heavy weight for half of the movement... In theory, this would mean twice as heavy, but you'll find it's about 1.5 times as heavy, or maybe less until you get the feel for it.

TRAINING Q & A - Cardio After Legs

Q: Can you do fat burning cardio sessions after leg workouts, or are you begging for small legs? Sometimes that's the only time I have. Suggestions? Comments?

A: On one hand, a lite cardio session can help with clearing lactic acid and soreness, so it aids recovery in that way. However, if you're going to do fat burning, high intensity stuff, you're going to tax your legs. Plus, if you do legs right, can you even walk? Well, some feel more of the burn the day after, but if you train your legs to total failure and exhaustion, you will only feel like cycling the couch. But pushing yourself mentally, provided it isn't a heavy session of cardio, is probably smart. Personally though, for fat burning - doing it correctly anyhow... which is the only way to do anything or you're wasting your efforts - is for days off. We think recovery is MUCH more important. Here are some other ideas: On your last leg workout, such as extensions, run a set of stairs and then rest and repeat. Or do some plyo kicks or jumps or box work. This can be fat burning too, remember, and it's part of your workout and intensity level DURING training. Might try interval train, with short burst of effort, during the week. But not on the same day as a leg workout for max muscle growth.

SUPPLEMENT Q & A - Vitamins

Q: Can vitamins truly improve your performance in the gym?

A: Interesting question, and we can't believe we're saying "interesting" to the simple word "vitamin", given all of the other goodies out there in the supplement industry. But the fact is, vitamins are foundation supplements - like no others. They are essential for health, function and well-being at the very basic levels. Sadly, they are among the supplements considered last. People spend all of their hard-earned money on the "miracle" supplements and "superstar" supplements, thinking those are going to deliver the biggest bang for the buck.

However, without the continuous, basic levels of vitamins - both water soluble (need replacing daily) and fat soluble (banked vitamins that accumulate over time) - all of these other functions like contraction, protein synthesis, fat burning, and repair during rest cannot occur! Plain and simple. And the most insidious thing about it all is that it's so subtle, you can't measure it and know it for sure when you aren't supplying enough vitamins. That's because the body is a forgiving vessel.

However, you would probably see a lot more out of the supplements you currently take if you were to change all of this and make sure vitamin quality and absorption, as well as the correct amounts needed for maximum exertion, were given. Just our two cents, but we think they're almost THE most important supplement. Can't build a house on air.

SUPPLEMENT Q & A - Tridenosen H

Q: I’ve been hearing a lot of guys on various internet boards talk about TridenosenH™. Is this a steroid or prohormone? And can I lose weight on TridenosenH™, or is it strictly a muscle building drug or supplement?

A: Well, Tri-H is not an anabolic steroid. In fact, it isn’t even a prohormone, but it’s getting a lot of great buzz lately, and for good reason! TridenosenH™ was developed with mimicking protein sparing effects and nitrogen retention effects of anabolic steroids in mind. The steroid it most closely mimics is Oxandrolone - more commonly known as Anavar. Oxandrolone has long been known to cause incredible synthesis of creatine phosphate and ATP, but it differs from other steroids because it triggers anabolis m activating motor proteins (actin and myosin) which stimulates the formation of new muscle tissue, rather than through androgenic action. TridenosenH™ is also designed to be very thermogenic (brown fat thermogenesis in particular - which often correlates with abdominal fat) - by shutting down A-1 adenosine fat receptors and mobilizing fat for fuel. So you can definitely lose weight on this, and also get hard and expect some decent development. For not being a steroid, this is about as close as you can get these days.

SUPPLEMENT Q & A - Sleep Supps

Q: I'm having trouble sleeping during my contest cycle. It's killing my recovery and I'm dragging. I feel I look way flatter on a regular basis than I would if I were getting quality rest and recuperation. When I take sleeping pills I just feel dopey and can't get the training in I need, and my motivation lacks. I'm also super cranky if I take sleeping pills. Help! I need to take something that won't addict me and won't make me feel like a doper!

A: Well, as far as supplements go, as you know, it's a synergy of several supplements that come together to create a great, powerful combination that is effective. That's hard to find in the supplement industry because, if you get one ingredient wrong, it's a bust! Or, if you get the dose wrong, it's over. We have found that a combination of 3 things really help us sleep when we're dieting and training like an animal. I would use it during pre-contest only though, because you develop a tolerance to everything.

Take 1000mg of GABA, 1000mg of Phenibut, and 250mg of L-Theanine. There is powerful relaxation properties in the doses of these, but you may have to tweak these individually. This is for a 220 pound man. If you're losing sleep, all the other supplements for growth, the diet and the training regime, won't do you a bit of good. Supplemental sleep aids are key to recovery and feeling capable of the big training days. We're glad you gave us a chance to say this!

SUPPLEMENT Q & A - H+Blocker

Q: I Just heard of a new supplement H+ Blocker...Can you tell me why everyone's talking such great stuff about it?

A: Well, this is a rather unique supplement, as it increases carnosine levels to allow higher maintenqance of ATP, and intensifies workouts. It also promises to improve peak muscular contractions and fullness during workouts, and influences Type 2 fast twitch fibers (bodybuilders have an abundance of these). It is purported to enhance recovery time between reps, sets and workouts. Like any supplement, H+ Blocker can't change your genetics, but it can give you the tools to start cultivating more Type 2 muscle fiber. The more you have, the more you can build, and so on... Delaying fatigue during workouts is beneficial enough, we all know, so your increased work capacity will equal more reps and more sets and set the stage for higher intensity workouts. Apparently, people who use it also claim that there is no tapering effects or resistance from taking it on a regular basis, so that's good news too. We don't know of many things that promise that.

SUPPLEMENT Q & A - Glutamine

Q: When is the best time to take Glutamine? It's frustrating, because in the sports supplement industry, there are never any directions for taking anything. I guess because you're not allowed to tell people how to take it, but it's hard for someone to know. What gives and how do I know how much to take? And is peptide vs free form better?

A: Glutamine is great for post workout recovery, as you probably know. It's very valuable, in our opinion, despite what some say. We prefer to take it away from other amino acids and make it a stand alone recovery tool. I'd take 5 grams of L-Glutamine, 30 minites after your post-workout shake (again, to stay away from other aminos), and then 30 minutes later, you would have a full meal. Take it between meals and take around 5-20g a day total, during a heavy training cycle or a pre-contest cycle. We would normally take it before bed to stop muscle degredation during the night. We just feel that Glutamine supplementation has an integral role in building a great muscular physique.

Don't neglect it because something else comes into fashion. Always, always always use it. Remember, muscle Glutamine levels govern protein synthesis rates and helps maintain a positive nitrogen balance. It's the most potent at increasing muscle cell volume. Keep in mind that WHEN you dose is actually truly important with Glutamine and it's great you asked us exactly how, because studies have shown that Glutamine, when combined with steady insulin levels, doubles the muscle building response. There are 3 types of Glutamine: protein bound, free form and Glutamine peptides. Both peptide bound and free form Glutamine supplementation increased plasma Glutamine levels to a similar extent. A recent study showed that 6-10 grams of Glutamine after training will enhance muscle glycogen synthesis and recovery, resulting in higher glycogen levels within the muscle. Glycogen, remember, is the primary fuel of intense exercise and accumulation of glycogen in the muscle after training is the first step in the anabolic process and sets the stage for gains in lean mass.

SUPPLEMENT Q & A - Cissus Quadrangularis

Q: What the heck is Cissus Quadrangularis, and why am I hearing that it is used for bone repair?

A: Cissus is used for this purpose and is a supplement. In clinical trials, Cissus led to fracture healing times 33% to 55% higher than other calcium promoting bone matrix preparations. The way it works is that is is a kind of antiglucocorticoid - controlling cortisone that can be catabolic and degrading to bone and bone matrix, as well as skeletal muscle tissue. Numerous studies link cortisol with bone degredation, as well as other ill effects, including fat accumulation. By exerting an anabolic/ antiglucocorticoid effect, Cissus helps preserve muscle tissue during times of physical and emotional stress.

The possibility exists that Cissus may improve bone healing and improve the healing rate of connective tissue in general, including tendons. This would make it highly valuable as a supplement to bodybuilders, powerlifters and fitness competitors. One of the other great things about it is that it appears to also exhibit some fairly strong analgesic properties on a mg per mg basis, comparable to aspirin or anti-inflammatory drugs like Ibuprofen. Reduction of swelling and promoting the process of healing via preventing the conversion of arachidonic acid to inflammatory prostaglandins. This is a significant discovery and is a truly beneficial supplement for all bodybuilders and their recovery from workouts and injuries, as well as for injury prevention.

SUPPLEMENT Q & A - Celadrin

Q: I've heard that Celadrin is a better joint supplement than Glucosamine or Chondroitin. Is that true? Tell me more about it...

A: It's a significant supplement on the market today because it is unlike anything out there. Now, keep in mind, that doesn't mean it's better or worse than what's currently out there, just different. That's because Celadrin is a blend of acetylated fatty acids, esters and other synergistic agents that enhance cell membranes throughout the body, which results in more normalized joint function. Unlike other NSAIDs, like Ibuprofen, that just mask joint discomfort, Celadrin targets the source by enhancing cell membranes and restoring vital fluids (Synovial fluid is what is found in the joint capsule) that cushion joints. The esterified fatty acids in Celadrin spark positive changes at the cellular level and make cell membranes much more responsive and less prone to articular cartilage deterioration.

The success of this supplement, is as a result of how easily absorbed and bioavailable the ingredients are. Quite literally, you can see results within 30 minutes of taking Celadrin, by way of improved joint mobility and support. It's available in oral or topical cream, but unless you use DMSO to carry the Celadrin through the skin and into the joint, transdermally, it's likely that the oral form is going to be more effective. We would actually say that Celadrin is a nice complement to Glucosamine/ Chondroitin and MSM. The action of the glucosaminaglycans found in most joint supplements is much different than the action of fatty acids.

STEROIDS Q & A - Steroids and Creatine

Q: I read somewhere that AAS and Creatine isn't a good idea because they correspond to the same receptor cells and when put together, they compete too hard with one another and actually diminish the effects of AAS. Is this true?

A: They may have some receptor sites in common, though we've never heard that. But receptors aren't really the issue here because they don't have chemical structure in common, so it would be a miss on that level anyway. More importantly, they work much differently, and therefore, should be used in different applications. Creatine swells muscle cells with fluid and increases contraction strength and hypertrophy. Its interaction with androgen pathways is debatable. Here's what's more important: You're using AAS during a cycle and hopefully eating yourself toward massive gains, in addition to the effects of AAS. So why would you use creatine during this period when pumps are so hellatious anyway? You wouldn't. It would be a waste, wouldn't it? Leave the creatine alone for the off season to bridge between cycles and keep those pumps and water volume rolling.

You can use creatine during pre-contest cycles with Anavar or D-bol and it can increase the effects of creatine and create tremendous vascularity for stage. Also, these two drugs allow creatine to be absorbed more readily. This is also true for straight Testosterone, which increases creatine synthesis. The main thing to remember about creatine is its ability to aid in recovery. What creatine actually does is increase the synthesis of ATP energy in muscle cells and allows you to recover faster and increase strength. This is why using it during off cycle times, when you need all the help you can get, is much smarter. But as we said, you can use creatine prior to a competition for increased cell volume and cosmetic tweaking, as well as fuller muscles.

STEROID Q & A - Male Pattern Baldness

Q: My question is about male pattern baldness (MPB)... There are several drugs on the market, including Propecia, Dutasteride and Rogaine. Which one will give me the most success in seeing new hair growth patterns, or just preventing more loss?

A: Well, three things are working against you for "additional loss": age, predisposition to MPB and AS use. Some would say that having hair is overrated, considering how fashionable and sexy it is to be bald these days (guys shave their heads for sex appeal, though it depends on how your skull looks, sans hair). But apart from that, each treatment out there only works on one aspect of hair loss, which is why no one has yet come across something that addresses all symptoms and effects of MPB.

Regular Rogaine is a good over the counter, but only works on the cortex of the scalp, and even then, only on small concentrated areas, not all over. DHT blockers have been found to have negative sexual side effects, so it depends if you are in a relationship or not. Loss of libido is nothing to sneeze at when you have a steady sex partner or like to go out and have lots of sex. Lately, there have been formulas added to the Minoxidil line-up. Minoxidil with Anzelic Acid, Retin-A, etc.. www.minoxidil.com is a good source for these beefed up minoxidils. They sell a 5% Minoxidil called Xandrox 5, a 12% Minoxidil solution called Xandrox 15.

Many bodybuilders have re-grown hair in the front portion of their head, but it's harder because more androgen receptors call the front of the scalp home than any other area. Azelaic Acid produces good results on any part of the scalp. Nioxin is a good over the counter treatment system as well. Take it with a Xandrox 15 and some Nizoral tablets for a cycle of a week or two (Nizoral is an anti-fungal and steroids often systemically cause issues with fungus, yeast, etc.. which thwart systems within the body such as hair growth and loss). Remember though, if your hair is gone, you'll have a difficult time regrowing it. Best to catch it in the early stages of MPB hair loss.

STEROID Q & A - 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.

STEROID Q & A - Injecting Into Lats

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?

STEROID Q & A - IGF-1

STEROID Q&A #1

Q: Okay, I'm fairly new to IGF-1 and wanted to know three things: Is it okay to use bacteriostatic water with

IGF-1 reconstitution, or is something else better? Also, I want to make my own bacteriostatic water and wanted to know if I could just do it by using distilled water and 1% BA, filtered through a .22 micron watmans unit, will this work? And finally, once the IGF-1 is reconstituted I was thinking about injecting it into the muscle I'm about to work, is this okay?

A: Hmmm... lots going on in that head of yours! We can see that you're a primo thinker, dude, but thinking is only as good as the end result it produces, and while some of your thinking is on the right track, the things you're focusing on don't matter as much as some other things. First off, making your own bacteriostatic water? You can, and that sounds right, but why would you want to? It's only ten bucks! What is the cost of the equipment you're obviously packing in your hall closet? And more importantly, what COULD you be storing in there that could do you more good? (hint: GEAR!) Next thing to address: The bacteriostatic water is a moot issue in this case because it is not the best choice for reconstituting IGF-1.

In fact, most people use Acetic acid with bacteriostatic water for IGF-1 reconstitution. As for site injecting, we think it's worth a try. Remember though that depending upon how good you are at injecting, you may or may not have a diminished capacity during your workouts as a result of soreness, abscess, etc.. Is it worth it to you? I mean, we all think of these elaborate ways in which to gain an edge or do something better, when in fact, the best way may be the original way. Focus more on training, stockpiling gear and eating well on a regular basis, and all of these other "edgy" things won't be necessary, we think.

STEROID Q & A - Cardio on a Cycle

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.

STEROID Q & A - Better Pumps With Steroids

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".

EQUIPOISE

CHEM NAME: Boldenone Undecylenate

COUNTRY OF ORIGIN: United States, Canada

FORM: Injectable

ALSO KNOWN AS: EQ

USES: This is a veterinary drug used to treat horses for muscle wasting or for rehab after an injury to regain muscle and get back into regular work. There is no partner drug in the human steroid world that is equivalent, therefore there are only veterinary specifications and doses recommended. It is used for great strength and size gains and the results are rapidly received.

THE GOOD NEWS: This is a great drug that gets you hard, round, and gives you appreciable size. It isn't a testosterone, but it's certainly a great middle of the road size builder that is great during pre-contest cycles (more in the earlier weeks to ensure size is retained). Good news is, it's good for both men and women, typically. Aromatization is rare and so is bloat. Not known to be liver toxic. Increased libido.

THE BAD NEWS: This drug can be difficult to obtain, and even more difficult to ensure that it's the real McCoy. So many fakes have been made over the years, just make sure you keep up on current snafus in the marketplace by going online frequently to check out bottle types and labeling issues. Oil production in the skin can increase, which means you're more prone to acne. Aggression is also possible. Increased libido (depending upon how you see it - is positive or negative)

RECOMMENDATIONS: Use this drug in the off season for women and off season and pre-contest for men. Dose should be about 400mg per week injecting 2x/ week for men, or a bit higher for shorter cycles. Strength builds rapidly from the beginning, so stay as low as you can at first and then go in hard and get out. Women should use about 100-150mg per week. It's better to inject small amounts 2x/ week than to inject the 100-150mg in one shot.

POSSIBLE SIDE EFFECTS: A little water retention

FAKES: Tons. It's always a gaff in labeling that gives it away. When EQ was really popular back in the late 80's and early 90's, it was knocked off every week, it seemed. Go online and check labels and read up before you buy.

EXPENSE RATING: Expensive - About $150-280 a bottle depending upon who sells it to you and how available it is. Men need at least 2 bottles for a cycle and women 1/2 to 1 bottle.

EFFECTIVENESS RATING: (Scale of 1-10) For it's non-aromatizing effects, its tremendous ability to add strength and size, and for its relatively few side effects, it remains a 9 in our book!

LAST WORDS: Using it in the off season or pre-contest - either one - will produce killer results. It's just such a great hardening agent, size keeper (when dieting) or mass builder (when eating tons of food).

WEAK LEGS? NYET!!!! TRY OUR 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.

BICEPS - Give us a Month....

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.

SHOT GUN 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.