Solid Steroid Cycles for Solid Muscle Gains

Steroid Cycles

Solid Steroid Cycles for Different Goals! REVISED

This thread is for newbies and vets looking for cycles for specific goals. I have revised this as the Iron Game is constantly evolving and we need to keep up.

Now before I get started, I have to emphasize that your diet, training, and rest is the key to achieving your goals. All cycles can be turned into a bulking cycle or cutting depending on your food consumption.

Post Cycle therapy

PCT should be used at the end of any steroid cycle. No if. ands or buts… ALWAYS
*Clomid therapy: 36 pills. 300mg day 1, 100mg next 10, 50mg final 10.
** Human Chorionic Gonadotropin (HCG) therapy is instituted for the prevention of testicular atrophy. The old practice was effective, but I feel prevention is more productive than trying to revert the problem late in the cycle.

Solid first cycle

Week 1 to 10: 400mg of EQ
OR
Week 1 to 10: 4-500mg of test
Week 13 to 15: Clomid Therapy*

Bulking Cycle # 1

Week 1 to 16: .5mg of arimidex EOD
Week 1 to 12: 300-500ius of Human Chorionic Gonadotropin (HCG) every 4th or 5th day**
Week 1 to 6: 30mg of D-bol ED
Week 1 to 10: 600mg of EQ
Week 1 to 10: 750mg of Test
Week 13 to 15: Clomid Therapy*

Bulking Cycle # 2

Week 1 to 16: .5mg of arimidex EOD
Week 1 to 12: 300-500ius of Human Chorionic Gonadotropin (HCG) every 4th or 5th day**
Week 1 to 5: 50mg of Anadrol ED
Week 1 to 6: 750mg of Test
Week 1 to 10: 400mg of Deca
Week 7 to 12: 75mg of Fina (trenbolones acetate) ED
Week 7 to 12: 100mg of Prop ED
Week 7 to 12: 50mg of Winstrol (winny) ED
Week 13 to 15: Clomid Therapy*

Cutting Cycle # 1

Week 1 to 8: 300-500ius of Human Chorionic Gonadotropin (HCG) every 4th or 5th day**
Week 1 to 8: 50mg of Prop ED
Week 1 to 8: 75mg of Fina ED
Week 1 to 8: 50mg of Winstrol (winny) ED
Week 1 to 10: 50mg of proviron ED
Week 13 to 15: Clomid therapy*

Cutting Cycle # 2

Week 1 to 16: .5mg of Arimidex EOD
Week 1 to 12: 300-500ius of Human Chorionic Gonadotropin (HCG) every 4th or 5th day**
Week 1 to 10: 400mg of EQ
Week 1 to 8: 40mg of Oxandrolone ED
Week 4 to 12: 50mg of Prop ED
Week 7 to 12: 50mg of Winstrol (winny) ED
Week 13 to 15: Clomid Therapy*

Lean Mass Cycle

Week 1 to 16: .5mg of Arimidex EOD
Week 1 to 12: 300-500ius of Human Chorionic Gonadotropin (HCG) every 4th or 5th day**
Week 1 to 12: 2ius of GH 5 on 2 off
Week 1 to 10: 500mg of Test
Week 1 to 12: 400mg of EQ
Week 7 to 12: 40mg of Oxandrolone
Week 14 to 16: Clomid Therapy*

Basic bridge

Week 1 to 8: 30mg of Oxandrolone ED
Week 1 to 8: 10 grams of creatine and 20 grams of glutamine Ed

Experienced Bridge

Week 1 to 8: 10ius of Insulin post workout
Week 1 to 8: 10 grams of creatine and 20 grams of glutamine Ed
Week 1 to 8: 100grams of Dextrose 10 minutes after insulin shot
Week 1 to 8: 150grams( 3 shakes) of WPI during active time of insulin.

There are many different combination that we can all use in the Iron Game. I have only used a few. These are basic cycles that will work well for many users. I have only included Deca in one cycle as I feel its negative effects on a HPTA are easily avoided with the use of EQ. Some will say Fina will do the same thing, but because its ester works much faster, I believe it is not as suppressive as Deca.

Remember Diet is the key to all cycles. If you don’t eat enough, you wont bulk, if you eat to much, you wont cut.

Diet is the key to success in the Iron Game!!

Guys, good luck and be safe!
by lawnsaver

Androgen Receptor Sensitivity: All Men Are Not Created Equal

Androgen Receptor

Androgen Receptor Sensitivity: All Men Are Not Created Equal

In the real world, or at least as real as it gets in the gym, bodybuilders and lifters have long been aware that some people explode on fairly moderate anabolic steroid dosages, while others struggle to justify the risks for the returns they receive. Some of the variation is obviously due to work ethic, equipment, lifestyle, etc. However, one underlying factor determines maximal athletic performance, as well as the degree of benefit and exposure to risks associated with anabolic-androgenic steroids (AAS) use— genetics.

Charles Darwin is credited with recognizing that individuals within a species do not all thrive equally; some struggle and die, while others prosper and propagate by mating with selective members of the opposite gender.  The crux of his theories is commonly referred to as ‘survival of the fittest’ or natural selection. Sadly, Darwin’s theories dominated the interest of biologists for decades, overshadowing the contributions of Gregor Mendel— whose experiments with peas led to the understanding of genes and genetic transfer. This was in 1865, nearly 100 years before Watson and Crick were credited with discovering DNA.

Genes are inherited from one’s biological parents, and contain the code for assembling the individual. Most genes are identical among people, even among primates in general (chimps, apes, etc). However, there are obviously clusters of people who have certain physical traits (the expression of these genes), and individuals who have nearly unique conditions. Most mutations (genetic changes) do not benefit humans— after all, we are the result of centuries or eons of natural selection. Those that remain in the gene pool are changes that alter traits by a matter of degrees: eye color, straight hair versus curly, enyzme activity, hormone action, etc.

The actions of testosterone are dependent upon the individual’s ability to produce the hormone, maintain a relatively steady concentration over time, tissue-specific recognition and stimulation, G-protein coupling, co-activator and co-suppressor activity, response elements within the chromosomes, transcriptional and translational events, and so on. The advances in science over the last few decades, particularly at the genetic and molecular level, have expanded the knowledge base to such breadth and depth that it is nearly impossible to be expert in all matters relating to androgen actions in humans.

Most experts in biosciences are forced to narrow their focus if they wish to advance understanding or be responsible for innovation or discovery. The days of the generalist have faded since the Renaissance, when a man could be a physician, mathematician, astronomer, physicist and barber— as long as he was cool with the church and had a steady supply of leeches.

The burden to modern-day researchers is picking through the vast and growing databases, selecting out the studies and reviews that expose a previously-unknown concept, explain the practical use of what is known, or connect-the-dots in understanding the relationship between seemingly unrelated findings or ideas.

There is a genetic trait that directly affects one component of the androgen response (such as building muscle). This trait affects the sensitivity of the androgen receptor, a vital piece in the anabolic pathway. The androgen receptor has a few regions in its molecular form where changes in the amino acid sequence (all proteins are chains of amino acids; the shape and function of the protein is determined by the sequence) can affect the sensitivity of the receptor for attaching to testosterone or other androgens, attaching to the chromosomes (DNA)— or relaying the receptor-stimulated gene messages to the rest of the cell (an event called ‘transcription’).

Androgen receptor sensitivity is actually pretty variable among men— some respond vigorously to testosterone, while others do not respond at all. There are a number of genetic males who develop as women, due to androgen receptor insensitivity. These women are unaware they are genetically male, unless a chromosome analysis is performed, usually as part of an infertility exam. This condition deserves a great deal of empathy, as these individuals are often married and seeking to begin a family when they discover they are 46XY— genetically male.

Transcription and Manly Men

The trait of interest in this article affects the transcription, or message-relaying effect of the androgen receptor. The androgen receptor binds testosterone normally, and travels to the cell nucleus (where the DNA is compartmentalized), but is unable to turn on and off the appropriate cell functions to the same degree as men who are more androgenized.

This trait, called the CAG repeat polymorphism (CAG), refers to a glutamine-tag attached to the androgen receptor. CAG refers to the DNA sequence of the gene that produces the androgen receptor.  It takes three nucleotides (the building-block units of DNA) to code for one amino acid in protein chain; CAG is the sequence of cytosine-adenine-guanine, which codes for the amino acid glutamine.

Ironically, the androgen receptor gene is located on the X chromosome, which necessarily comes from the mother (assuming you are a male). Called the ‘sex chromosomes,’ females have 2 X (or XX), while men have an X and a Y (XY). One might think men who carry an extra X chromosome (XXY), a syndrome called Klinefelter’s, might be at an advantage— but in reality, these men have low serum (blood) testosterone concentration, small testicles, suffer from infertility, and are prone to gynecomastia.

The CAG would not appear to have a function, coding for a redundant stretch of glutamine inserted in a receptor that is otherwise identical to the androgen receptor of all normal men. However, as has been readily demonstrated, the longer the glutamine chain, the less efficient the androgen receptor is at turning on or off the genes that create the healthy male physiology.

Let’s compare it to an everyday example. A happily-married couple generally communicate well. Sitting side by side on the couch, the wife can tell the husband, “Trash needs to go out for tomorrow’s pickup.” If the television is on, her comment is still heard, just not as clearly. If she starts talking just as the late Billy Mays starts hawking an ‘as seen on TV’ product at the top of his lungs, his shouting makes it harder for the husband to hear. Making matters worse, the husband has moved into another room, knowing that “America’s Got Talent” is coming on next; likely, he barely hears her. Suppose the couple had argued about the wife’s addiction to all things David Hasselhoff and he is in the garage listening to Kid Rock songs in his project car 1970 Pontiac GTO that is sitting on blocks. There is no way he is hearing about the garbage, and it likely won’t go out.

Every degree of separation reduces the strength of the message, “Take out the garbage,” and represents a greater risk of a negative consequence— garbage piling up in the house another week, in this example. Each CAG repeat is like a degree of separation between the husband and wife. When testosterone enters a cell (for the biology geeks, this is restricted to the genomic effects of testosterone), it binds with an androgen receptor. There are different co-factors in the various cell types (skeletal muscle, fat, liver, etc.) that either enhance or impair the ability of the receptor to connect with and stimulate the cell to respond.  These co-factors attach onto the testosterone-androgen receptor complex and travel as a unit to the nucleus, and bind to the chromosomes (DNA) at specific androgen response elements— think of it as assigned parking spaces. The complex then dimerizes (pairs up with another complex) to actually turn on the testosterone-sensitive genes.

Genes are information; they do not function as anything other than data storage. In order for the information they contain to become new cell structures or change function, the information has to re-enter the cell in a form that the machinery of the cell can understand. This occurs through transcription. Transcription creates a ‘chemical memo,’ or instructions from the head office. The longer the CAG repeat, the higher the degree of separation, and the less likely the message is to be affected.

A great deal of research has been performed on CAG repeats and testosterone action. One clear expert in this area is Dr. Michael Zitzmann of the Institute of Reproductive Medicine at the University of Munster, Germany.

Again, the length of CAG repeats has been shown to decrease the response of the body, or tissue and cell cultures in the lab, to the hormone testosterone. Dr. Zitzmann has published a number of studies and reviews, showing that men with short CAG repeats demonstrate a more ‘androgenic’ profile, whereas those who have longer CAG repeats are less robust.

Men with extremely long CAG repeats exhibit signs and symptoms similar to those shown by men with testosterone deficiency, including insulin resistance/type 2 diabetes, gynecomastia, reduced fertility, ‘soft’ bones, higher body fat, increased cardiovascular risk, elevated LDL (bad) cholesterol, as well as neurological and psychological problems. Conversely, men with short CAG repeats develop prostate cancer earlier, have a higher risk of male pattern balding, lower HDL (good) cholesterol, and are more prone to aggressive behavior.

One might think that a simple solution to these CAG repeat-associated problems might be increasing testosterone (e.g., testosterone injections). In fact, this does not appear to be the perfect solution, as men with longer CAG repeats are more prone to certain negative side effects, protected from others, and do not receive the same degree of certain benefits.  Nonetheless, so long as adverse events are closely monitored (changes in PSA, cholesterol, hematocrit, mood, etc.), men with long CAG repeats can benefit over their baseline when treated with testosterone.

CAG Length and Bodybuilding: Does Size Matter?

Of course, the interest of bodybuilders and athletes is any effect of CAG repeats on physical performance or body composition. Men with longer CAG repeats suffer from all sorts of performance handicaps compared to their short-CAG cohorts. Lengthening of CAG repeats may contribute toward decreased muscle mass, increased body fat, weaker bones, decreased aggressiveness, increased depression, reduced insulin sensitivity, and harm cardiovascular health through elevations in heart rate and blood pressure.

Some interesting observations were noted. There is a racial trend in CAG repeat length; with men of African descent having fewer CAG repeats, followed by Caucasians, then East Asians.16 Former sports analyst and bookie ‘Jimmy the Greek’ Snyder was strongly criticized and fired from CBS for making a comment that American blacks were more physically gifted— in his opinion, as a result of being selectively bred for stronger slave stock during the colonial and pre-Civil War period of U.S. history. Snyder’s comment was certainly insensitive and likely indicative of the attitude and beliefs formed as a result of his upbringing and culture. However, this measure of CAG repeat length does show that there are some racial traits that may imbue physical advantage to certain groups. As social barriers and geographical obstacles are being overcome, this molecular discretion will likely fade over generations.

It is important to be aware that any performance-related genetic trait only represents potential, and must be developed through individual effort before its advantages or disadvantages may be realized.

The question for the young, healthy man may be, “How do I know what my CAG repeat length is, and what can be done about it?” Very few labs measure this, and no clinician performs this test as part of a routine physical or even during an evaluation for hypogonadism (low testosterone). For the bodybuilder, athlete, or recreational AAS user, there is little value to knowing personal CAG length at this time.

Even if one were to learn of a long CAG repeat polymorphism, there is no treatment. However, for those who do not seem to respond to AAS use, at comparable dosages and training to his peers, this may be an early sign of a long CAG repeat polymorphism. There is value to being aware of this, as this trait may lead to early signs of hypogonadism, or other metabolic conditions, even in the presence of ‘normal’ serum (blood) testosterone concentrations. Those who respond very vigorously to AAS may wish to acknowledge the increased risk seen in men with shorter CAG repeats, and more closely monitor cholesterol changes, PSA, mood, and hair loss.16

Even anti-aging practitioners would be hesitant to treat a man with normal testosterone concentrations— but a history of marginal AAS response, early onset of signs and symptoms of hypogonadism, and a normal testosterone concentration should suggest that a CAG repeat length determination be performed. Men with extremely long CAG repeats may benefit clinically from improved quality of life and protection from hypogonadal-related condition, with testosterone replacement treatment maintaining circulating testosterone in the upper region of the normal range.

People are not stamped out of some cosmic dough with a cookie-cutter. We all differ slightly from each other, and the differences can often go undetected unless a person places himself in extreme conditions or becomes ill. Certainly, training and pursuing muscular development is a rare state in this fine country suffering from obesity, addiction, and sloth. Those who use AAS may discover that they are predisposed to easily gaining size and strength, or face genetic hurdles that make progress more difficult and limited. While those who find they are resistant to AAS-induced benefits face disappointment early in life, it may provide a clue that might aid in getting proper health treatment as they age.

by Dan Gwartney, MD

Drugs in bodybuilding then and now

bodybuilding-now-then

Drugs in bodybuilding then and now
#bodybuilding #steroids
Modern bodybuilding would not be what it is without drugs such as steroids. We all know that. The extended laundry list of substances that can (and are often) utilized by competitors and gym rats alike sound more and more like the ingredient list on a pack of Marlboro’s every year. Just check the main page of any steroid based forum or chemical enhancement sub-section and you will see people fishing for results from the latest super drug. The bag of magic tricks gets deeper and bigger constantly, but do the physiques?

It seems almost comical how redundant the minds of the voodoo-seeking masses are. Conversations like this are happening on a near daily basis…

User A – “Didn’t get results I wanted from Primobolan”
User B – “That’s because you have to use the Acetate ester, or else it’s pointless”
User A – “Shit, do you have a source????”
User C – “Yeah my buddy blew up off Primo Ace”

The mind frame that is capable of assuming that an absolutely insignificant change in their chemical regime is going to take them from ZERO results to their ripped dream physique is flawed, and you could tell these types that injecting a box of Borax into the outer head of their biceps will add an inch to their arms and they will be quick to flush their existing compounds down the shitter.

One fact that makes the whole thing more puzzling is that we have already seen people achieve the greatest physiques the world has ever seen, and we have already seen people surpass what is considered ideal even in regards to professional level competition.
We have already seen Markus Ruhl, Nasser El Sonbaty, Greg Kovacs, Jean Pierre Fux, etc. achieve BEYOND maximum development, and all of them achieved it before the internet became available for people to search and distribute the extremely obscure exotic compounds and before several main-stay peptides used by mere gym junkies even existed.

The most sought-after physiques in the history of bodybuilding tend to be split into two separate camps, with the more old school Arnold-era earning their fair share of admirers, and the still appealing but super sized 1990’s look commonly listed as well. When discussing cycles online, people tend to assume someone using Testosterone, Deca, and Dianobol don’t know better, as if they are behind the times and often there will be input that they should add X, Y, Z.

However, some of the greatest champions achieved the look that covered magazines using the very “boring” cycles that get classified as archaic in today’s chemical game. Many people refuse to absorb the knowledge that we already know enough to develop huge freaks. The Golden era guys relied on anabolics and plenty of orals, and the 1990’s saw the perfection of growth hormone, insulin, and IGF-1.

Why users are so anxious to spend more money on exotic compounds to build muscle that could easily be saved for contest dieting is beyond me. In my opinion, bang for your buck should be something worth considering when trying to keep yourself in the bodybuilder category without slipping over into just being a drug addict.

More and more, we see 190lb recreational bodybuilders using low MG/ML and high cost gear year-round just because they fall for the romantic concept that the basic shit isn’t good enough. And these same guys will be posting on the boards asking people if they have any feedback on the new DICK-1X32 peptide that was shown to reduce myostatin by 7% in some rats.

If someone 30 years ago could become 250lbs of muscle with what was available to them at the time, why can’t you? With all of the “advancements” in OTC supplements and training, in theory we should be able to accomplish what they did with LESS drugs.

I honestly believe a lot of it comes down to mindset, and if you are constantly telling yourself that the tools you have today are not good enough, then they won’t be good enough. It’s always looking for tomorrow, always looking for a reason why the circumstances you have in front of you in the present moment are restraining you from your goal.

Newsflash – they’re not. The same steroids that built muscle in the 70’s will build muscle now. The same compounds that burned fat 20 years ago will burn fat now. Accept that you have everything that your idols had when they accomplished their goals, and go accomplish yours.

by Cade Thomas

thanks go to liftsiron on peak muscle for finding this

How many grams of carbs should you eat a day?

eat-more-carbs-700_0

Here’s a popular question. I weigh “this much” and I’m “this tall”, I workout like “this” and I’m looking to get “these results”, how many grams of carbs should I eat a day? Some people/websites/magazines will tell you to take your body weight and multiply it by your height, divide that by the number of days a week you workout, then add the grams of protein you eat every day, take this number and divide it by the 3rd digit of your telephone number, then pick your favorite number between 1 and 1000 and add that in too, then do the magic carb dance and your final total is the number of carbs you need to eat every day. Okay, maybe that isn’t the exact carb formula, but it is something like that. Anyway, my method for figuring out how many carbs you need to eat each day has nothing to do with math formulas and won’t require you to have a calculator handy. It is actually quite easy.

I’m sure everyone knows by now that if you want to lose weight, eating a lower number of carbs seems to help. (For more information, go here: low carb diet and foods) And if you want to gain weight, you should eat a higher number of carbs. We all know this, but people want to know the EXACT number of carbs they need to eat. Here’s my way of figuring it out. Throughout this website I try to stress the point that you should listen to your body. Is your workout routine not giving you results? The fact that you aren’t getting results with that routine is your body saying “this isn’t working, change it!” In my opinion, your diet, in this case carbs, is no different. I say listen to your body to figure out how many grams of carbs you need to eat a day. How do you do this? It’s simple and takes just 3 easy steps… eat, listen, change. Eat a certain number of carbs for a little while, listen to your body and see if it starts to do what you want it to do (lose weight, gain weight, etc.). If your body did what you wanted it to do, then you got your magic number of carbs, if it didn’t, then change it. Eat more or less depending on what your results were. Did you eat a certain amount of carbs and you maintained or even gained weight when you wanted to lose weight? Then eat a little less carbs for a little while and see what happens! Did you maintain or lose weight when you were looking to gain weight? Then start eating some more carbs for a little while and see what happens.

Sounds simple right? That’s because it is simple. People want EXACT numbers to go by, and nothing and no one will give you more EXACT numbers than your own body. So, try something, if it works, keep doing it, if it doesn’t, then change it until it does work. Write that down somewhere and read it over and over again when you think you have some type of diet or workout question. That phrase will probably answer your question for you most of the time.

Source: intense-workout.com

Deltology 101

Anterior delts

Reverse grip military press-with these you use a wider than shoulder width underhand grip. This exercise is a GREAT mass builder for the anterior delts.

Reverse grip barbell raise-I do these slighlty leaning back with a shoulder width, underhand grip

Barbell raise on incline- do these on a incline bench with an overhand shoulder width or wider grip

Barbell raise on preacher bench- same thing, but much stricter than the standing version

One arm db press on incline bench- I do these by sitting on a incline bench or on the reverse side of a preacher bench. With these you should be pressing the db up with a hammer grip.

Hammer grip front raises using tricep bar-I do these slightly leaning back, then raising the weight up using a tricep bar. I try to keep my arms as straight as possible while doing these.

Overhead laterals-I do these by using a overhand or underhand grip. You start with your arms straight out to your sides holding the dbs parallel to your shoulders, then you lateral them up and over your head. The dbs should be touching directly overhead once in the finished position.

Around the world laterals- These can be done from two starting points. Either in front of your thighs, or behind your thighs. They are similar to regular db laterals, except that instead of stopping at arms parallel to body, you keep going to the dbs touch each other overhead. This is a very effective way of working all the delt heads.

Medial delts

Leaning side laterals-these are done in the same motion you would do side bends. Except you lateral the db up as you are leaning your torso to the side.

Leaning one arm db presses- You start in a seated position, and lean to the side during the pressing motion. In the finished position, your free arm’s elbow should be touching the bench you are sitting on. Pressing in this motion really shifts the emphasis from your front delts to your medial delts BIG time.

Seated partial rep laterals- You do these seated on a bench. and you keep your arms at least 2-3 inches away from your side at the bottom of the movement. Doing seated laterals in this way well help to keep continous tension on the medial delts.

laterals on incline bench- I do these with the db either in front of my thighs or behind my thighs. Great T.U.T. on this exercise. I can feel continous tension on my medial delts throughout the whole movement using this angle. Truly a great feeling.

laterals on decline-These have a very short rom, and will feel akward at first. But man do they work. They are very intense at the beginning of the movement. And they hit the medial delt/upper arm tie-in area VERY HARD. They are one of my favorite movements now. I usually do these at home, with the upper half of my body hanging off a bench or couch. They look funny, but they are effective.

Lying lateral burns- these are a great way to end a delt workout. with these I lie flat on the floor and hold the db out to about 90 degree angle for up to a minute each set. Feels like my medial delts are going to explode when I am done.

Hands-free laterals- With these you need a lifting strap. What I do is strap a 10 pound plate around my hand and seated on a bench I do laterals “hands-free” so to speak. With these you don’t have to worry about gripping anything, so you can really FOCUS on using the medial delt to move the weight. I get a truly awesome feeling from these. They are a great iso move for the medial delts.

Rear delts

lying laterals- I do these lying flat on the floor with the db held in front of my thigh.

butterfly laterals- I do these standing up. In the start position, you should be slightly leaning forward holding the dbs in front of your thighs. Then lean back as you are lateraling the dbs up.In the finished position you should be slightly leaning back.

Lying lateral with thumbs down grip- you hold the db either directly in front of your thighs or at a 90 degree angle in front of your thighs.

Anterior-Medial delt tie-in area

Standing or lying lateral- hold the db at the CORNER of you thigh and lateral the weight up from that position.

Medial- rear delt tie-in area

Lying lateral-lying on floor with arm parallel to head, then lateral the weight up from that position.

Standing or lying behind the back laterals

Delt/Trap tie-in area

Upright rows- I feel that close grip upright rows hit this area better than any other exercise I know of. But I always use moderate weight and I never go above nipple height when doing them.

Overall mass

Behind the neck press- when I do these I make sure I go no lower than ear level when I bring the bar down.Also I push it up in up and over motion. Meaning I push the bar up and over my head. I feel this incorporates the medial delts much more, than just pushing the bar up behind my head like most do.

Wide grip military press- Using a wider grip on this exercise will bring the medial delts increasingly into play.

by GUS

Delayed onset muscle soreness

muscles-sore

Delayed onset muscle soreness, also sometimes called muscle fever, is the pain or discomfort often felt 24 to 72 hours after exercising and subsides generally within two to three days. This is more commonly known as being ‘stiff’ the morning after a sporting activity.

The precise cause is unknown. Delayed onset muscle soreness is commonly thought to be caused by increased lactate concentrations but it has been shown that elevated levels of lactic acid rarely persist after an hour of rest.[1]

Cause

Although the precise cause is still unknown, the type of muscle contraction seems to be a key factor in the development of delayed onset muscle soreness. A recently developed theory states that delayed onset muscle soreness is caused by the breakdown of muscular fibres. This is particularly apparent in strength/resistance programs. The breakdown occurs due to stress, and allows the muscles to grow stronger and larger, as shown through hypertrophy. Exercises that involve many eccentric contractions, such as downhill running or slow “negatives” during weight training, will result in the most severe DOMS. This has been shown to be the result of more muscle cell damage than is seen with typical concentric contractions, in which a muscle successfully shortens during contraction against a load.[2]

Some research claims that delayed onset muscle soreness is not caused by the pain from damaged muscle cells, but from the reinforcement process.[3] The muscle responds to training by reinforcing itself up to and above its previous strength by increasing the size of muscle fibers (muscle hypertrophy). This reinforcement process causes the cells to swell in their compartment and put pressure on nerves and arteries, producing pain.

Training with delayed onset muscle soreness

Delayed onset muscle soreness, originally named by physiologist Sonja Trierweiler, typically causes stiffness, swelling, strength loss, and pain.[4][5] Continued exertion of sore muscles can cause further swelling and pain, and lengthen the period of muscular soreness. There is some scientific evidence that further training—a so-called second bout—has no negative effect on the reinforcement process.[6] Training in a state of constant soreness would be uncomfortable, although one may be able to adapt to it. The relationship between muscular soreness, the rest required, and hypertrophy is a contentious topic in bodybuilding. Claims that perpetual muscular soreness assures muscle growth are opposed by reports of stagnation through overtraining.

Stretching before and after exercise has been suggested as a way of reducing delayed onset muscle soreness, as have warming up before exercise, cooling down afterwards, and gently warming the area.[7] However, there is also evidence that the effect of stretching on muscle soreness is negligible.[8] Overstretching itself can cause DOMS.[9] One study suggests contrast showers as a treatment, alternating between cold and hot water; as it may increase circulation.[10]
by GUS
References

1. DOMS at Sports Injury Bulletin
2. Roth, S. (2006, January 23). Why does lactic acid build up in muscles? And why does it cause soreness? ScientificAmerican.com. Retrieved on July 24, 2006.
3. Yu, J., Carlsson, L. & Thornell, L.E. (2004). Evidence for myofibril remodeling as opposed to myofibril damage in human muscles with DOMS: an ultrastructural and immunoelectron microscopic study. Histochemistry and Cell Biology, 121(3), p. 219-227. link

Bodybuilding with Mechano growth factor

MGF-mechano-growth-factor

Bodybuilding with Mechano growth factor

MGF (mechano growth factor) has been used by bodybuilders and athletes for a few years already. After resistance exercise, IGF-1 is released within the muscle. Specifically, at this time, immediately following the mechanical use of a muscle, the IGF-I gene is spliced towards MGF which initiates hypertrophy and repair of local muscle damage. It does so both by activating muscle stem cells and satellite cells, but also via various other anabolic processes. (1) It differs from “regular” IGF-1 mainly due to it’s C-Terminal sequence.

MECHANO GROWTH FACTOR Background

It was first discovered in the muscle by Goldspink, et al. In human muscle, a 49-base insert changes the reading frame in mechano growth factor (MGF) as compared to IGF-1.

What does MGF do?

When mechanical overload is introduced to a muscle (as by weight training), the IGF-1 gene released and is differentially spliced during the bodies response. Initially, it it is spliced to produce predominantly IGF-1Ec (called the MGF splice variant of IGF-1). This early splicing stimulates satellite cells into activation. Which in turn allows the activation of extra undamaged nuclei to grow new muscle fiber and tissue. The appearance of MGF also initiates the upregulation of new protein synthesis. After this initial splicing of IGF-1 into MGF, production then switches towards producing a systemic release of IGF-1Ea from the liver, which also upregulates protein synthesis as well. The expression of IGF-1 splice variants, over the course of the healing and regrowth phase of muscle repair is thought to be the primary anabolic mechanism by which the body produces new muscle. MGF is available as an injectable peptide, and it has been anecdotally shown that injecting it will cause a response in the area resulting in localized muscle growth.

From Studies done on MGF

In a rodent study, a single intramuscular injection into muscle resulted in a 25% increase in mean muscle fibre cross section area within three weeks. Using a similar protocol, liver-derived IGF-1 took four months to produce a 15% increase.

It would also appear that with regards to age, the young have a better ability to respond to MGF (4), and that the elderly experience a decreased response to MGF which results in a decreased ability to stimulate the growth of new muscle tissue.

Peptide GHRP-2 for bodybuilding

Peptide, GHRP-2, bodybuilding, CJC-1295

GHRP-2 for bodybuilding

The effects of GHRP-2 are GH secretion stimulation, appetite promotion, fat mass decrease and muscle mass increase, lowering of cholesterol level, skin and bones state improving, defense of the liver and anti-inflammatory action.

DOSE USED WITH GHRP-2:

The dose should be 300 mgs each day. These cjc1295 doses should be injected 3 times a day. Starting with one injection in the morning . The injections are usually made subcutaneously in an abdominal area. The time between injections should be atleast 3-4 hours (in order the body has the time to produce GH for further release). Do not consume food for between 15-30 minutes after your dosage. Best time is around 20-25 minute mark. GH pulses should peak within about 10 minutes after dosage. Fats and Carbohydrates affect the pulse dramatically. Protein has no effect on pulse. However, you can have a pure protein source in your stomach at anytime if choose to do so.

How to take GHRP-2 during a Cycle:

Each day would consist of
100mcg of CJC-1295
+
100-200 mcg GHRP-2
three times a day.
at
in the morning on an empty stomach 25 minutes before eating
in the afternoon – PWO
finally just before bed

Dilution or reconstitution of GHRP-2 :

GHRP-2 is a peptide which is bought in powdered form. In order to inject this compound, it must be reconstituted through the use of either sterile water or bacteriostatic water. Both are acceptable re-constitutional ingredients, however the use of sterile water will see the GHRP-2 degrade at a faster rate than bacteriostatic water. Mixing (reconstitution) the lyophilized product in their vials with Bacteriostatic Water (BW) can take some getting used to. The idea is not to add too much dilution. The typical rule of thumb is to add 0.5mL of BW to 1mg of Peptide. So a 2mg vial should reconstitute with 1mL BW. 5mg with 2.5mL, 10mg with 5mL, etc. Squirt the BW along the inside wall of the vial in a smooth controlled manner being cautious not to agitate the mixture too much. It will dissolve itself and become clear. You can roll the vial gently between your fingers or hands but don’t shake it to dissolve. The reconstitute is ok to be drawn once fully dissolved.

Melanotan II erections

peptide-vial

Melanotan II erections

a study done on it

Synthetic Melanotan II  peptide initiates erections in men with psychogenic erectile dysfunction: double-blind, placebo controlled crossover study.

PURPOSE Of the Melanotan II study :

We evaluated the erotogenic properties of a new cyclic alpha-melanocyte-stimulating hormone analogue, Melanotan-II, to treat men with psychogenic erectile dysfunction.
MATERIALS AND METHODS:

Ten men with erectile dysfunction of no known organic cause were entered in a double-blind, placebo controlled crossover study in which the erotogenic properties of Melanotan-II and a vehicle placebo were compared using real-time RigiScan monitoring. The presence, duration and rigidity of erections were recorded during a 6-hour period.
RESULTS:

In 8 of 10 men treated with Melanotan-II clinically apparent erections developed. Mean duration of tip rigidity greater than 80% was 38.0 minutes with Melanotan-II and 3.0 with placebo (p=0.0045). Transient side effects of nausea, stretching and yawning, and decreased appetite were reported more frequently after injections of Melanotan-II than placebo but none required treatment.

Findings of the Melanotan II study :

Melanotan-II is a potent initiator of erections in men with psychogenic erectile dysfunction and has manageable side effects at a dose of 0.025 mg./kg.

Double Stimulation Training

double-stimulation-training

Double Stimulation Training

by Christian Thibaudeau

Here’s what you need to know…
Much of what you’ve heard about muscle recovery and rest days is a myth.
You can train the same muscle group two days in a row. In fact, that’s best for optimal gains.
Double Stimulation Training prolongs muscle protein synthesis, leads to enhanced feedback in muscle, and triggers greater muscle responsiveness.
This “feeder” method works for bodybuilding goals or for bringing up a weak muscle group that’s holding back a big lift.
Workout nutrition is critical when using this method.

Training Myths That Hurt Your Gains
“Hit a muscle hard, then let it recover. Train it again 5-7 days later.”
“After training a muscle, don’t hit it directly or indirectly for at least 3 days.”
“A muscle needs 72 hours of recovery after intense strength training.”

Do these statements sound familiar? They should. And chances are, you probably believe one of them.

But what if this belief was actually holding back your muscle gains and strength development? What if you could progress faster by disregarding this belief?

Here’s the truth: You can.

A “New” Way
Olympic lifters snatch, clean & jerk, and squat pretty much every day. Top CrossFit athletes hit the whole body daily to some extent. Russian powerlifters do the bench, deadlift, and squat multiple times per week.

In short, it’s simplistic to believe in the “train, rest the muscle for 72-96 hours, train again” model.

Adaptation is a continuous process. It doesn’t have distinct catabolic-then-anabolic periods. The body is constantly breaking down and building-up muscle tissue. And the ratio will vary depending on various elements like training status, nutrition, and rest.

I’m here to present a training technique that I’ve tested extensively – a method that will help you build muscle at a much faster rate and also blast through strength plateaus.

How It All Started
I’m a frequency guy. I like to train a few basic movements and do them often. So I’ve experimented with various schemes, including training the same movement as often as 12 times per week!

Here’s what I’ve found. When I hit the same muscle group two days in a row, I would always feel a much better contraction on the second day and get a better pump. Afterwards, the muscle stayed pumped-looking for a lot longer. But if I did a third day in a row for the same muscle I’d feel flat.

A few years ago I got to work with bodybuilder Daryl Gee, preparing him for the Mr. Olympia. Daryl needed to bring his back up, and fast.

I had Daryl hit the back super hard on day one. The very next day I “broke the rules” and had him begin his workout by again training his back, only this time with light “pump work.”

The results shocked me! I started using that approach for all the major muscles: heavier work for the big compound exercises on day one, then 15-20 minutes of pump work for that same muscle the next day.

I called these mini-sessions at the beginning of a workout “feeder sessions.”

Since then, I’ve tested this system on myself and many of my athletes and bodybuilders. There’s no question: the system works.

3 Reasons Why It Works
There are three main advantages to doing a second bout of resistance training 24-36 hours after the first stimulation.

1. Prolonged Protein Synthesis
This system prolongs the duration of the period of increased protein synthesis after the main stimulation (the day-one workout.)

Simply put, after a training session, protein synthesis and breakdown are both elevated. For the first four hours, protein breakdown can be elevated more than synthesis. But for the rest of the duration, synthesis becomes higher up to 24 hours and returns to normal within 24-36 hours of the first stimulation.

So you basically have 20 hours of very high protein synthesis/muscle building. By doing a second session 24 hours after the first one you can extend that by 12 or even 24 more hours.

The caveat here is that it only works optimally when proper workout nutrition is used. And if you do the right kind of workout along with good workout nutrition, protein degradation will be low to non-existent, resulting in a lot more protein synthesis. That means muscle gain.

Furthermore, if the second workout is more of a “pumping or bringing blood into the muscle” workout, you enhance nutrient delivery to the still-recovering muscle.

The more nutrients you shuttle to the muscles involved in the first workout, the more they’ll grow. Not to mention that a boost in amino acid uptake will itself increase protein synthesis.

Take-Home Message: The second session is there to enhance the anabolic response to the first session. It does this by prolonging the period of increased protein synthesis and also increasing nutrient transport to the muscles.

2. Enhanced Feedback
Enhanced feedback is a great method to improve mind-muscle connection.

When you train a muscle hard you’ll be more aware of it the next day. This increase in awareness could range from “harder, with a slight increase in tenderness” to “sore.”

If you train a muscle again while it’s in this state of increased awareness, you’ll feel that muscle to a much greater extent. This can be a very useful for those who have a harder time contracting a specific muscle.

For example, if you don’t recruit your pectorals as well as your triceps or deltoids when bench pressing, doing isolated pectoral work the day after you bench press can help you improve your mind-muscle connection with that muscle.

Over time, as you improve that mind-muscle connection, you’ll become better and better at involving the pecs in the bench press.

Remember that if you can’t feel a muscle properly when lifting, you likely aren’t stimulating it optimally. So investing in improving your mind-muscle connection with a lagging muscle is very important for your future gains.

3. Enhanced Muscle Responsiveness
The day after being stimulated with heavy work, a muscle is more responsive to training.

Of course, your force production potential is likely lower because the muscle might not be fully recovered or the stiffness/soreness might somewhat hamper your capacity to perform.

However, if you train that muscle with less traumatic training methods – lighter weights, focusing on the quality of the contraction and on muscle fatigue/pump instead of performance – you will actually get a better response than you would if you did the same work with a completely fresh muscle.

This is a great tool for bringing up a lagging muscle group. By “lagging” I mean either a muscle that’s visually smaller or a weak muscle holding back your strength in a big lift.

If you’re a focusing mostly on strength, a good way to strengthen a weak link is to do some lighter hypertrophy work for that lagging muscle group the day after you trained the main lift.

For example, let’s say that you bench pressed heavy on Monday and found that you could blast the weight off your chest but grinded the *******. Using this method, the next day you’d perform bodybuilding-type work for the triceps to start your workout.

Do 10-15 minutes of triceps work at the beginning of your Tuesday workout and then move on to your normal workout for that day (squats for example).

By the same token, if you’re focused more on building muscle mass and you have a lagging muscle group, train it two days in a row. In the first (harder) session do your regular workout. Start the next day’s workout by doing 10-15 minutes of isolation pump-style work for the lagging muscle.

How to Put the Double Stimulation Method to Work
You can use this approach for three main purposes:

1. For Faster Overall Size Gains
This is the application to use if you want to increase the gains you get from your main workouts. It requires that you split your training into synergist groups:

Day 1: Pressing muscles (pecs, triceps, delts)
Day 2: Pulling muscles (back, traps, biceps)
Day 3: Legs (quads, hamstrings, calves)

It ideally requires training every day or using a 4-on/1-off schedule.

If you train daily it would look like this:

Day 1: Legs (low intensity pump work); Pressing muscles (main workout)
Day 2: Pressing muscles (pump work); Pulling muscles (main workout)
Day 3: Pulling muscles (pump work); Legs (main workout)
Day 4: Legs (pump work); Pressing muscles (main workout)
Day 5: Pressing muscles (pump work); Pulling muscles (main workout)
Day 6: Pulling muscles (pump work); Legs (main workout)
Day 7: Legs (pump work); Pressing muscles (main workout)

Note that you could take days off during the week. If you do, don’t do the pump work at the beginning of the workout. You have to do it within 24-36 hours of the main session.

If you want to do a 4-on/1-off split it would look like this:

Day 1: Pressing muscles (main workout)
Day 2: Pressing muscles (pump work); Pulling muscles (main workout)
Day 3: Pulling muscles (pump work); Legs (main workout)
Day 4: Legs (pump work); Abs, conditioning (optional)
Day 5: OFF
Repeat

Low intensity pump work should be just that. The goal is not to kill yourself or go balls out. Save that for your main workout.

It’s simply to drive more nutrient-rich blood into the muscles worked the previous day. You also want to keep this first part of your workout under 15 minutes.

If you’re using this first approach, it means that you’ll need to pump all the muscles trained the previous day. Since you must do this in less than 15 minutes I suggest doing it as a circuit with one exercise for each of the muscles trained the day before.

For example, if your main workout Monday was pressing muscles, on Tuesday you’d start with a circuit like this:

A. One isolation exercise for the pectorals
(pec deck machine, cable crossover, squeeze press, cable flyes, etc.)
B. One isolation exercise for the deltoids
(front raise, lateral raise, 3-way laterals, etc.)
C. One isolation exercise for the triceps
(dumbbell triceps extension, cable pressdown, etc.)

The reps should be between 8 and 12.

The type of contraction should be “constant tension” meaning that you control the movement, flexing the target muscle as hard as you can on every inch of every rep, never relaxing the muscle before the end of the set.

If you do 8-12 reps with the constant tension method, it means that each set should last at least 30 seconds and up to 50 seconds.

So the pump portion would look like this:

Pec deck machine, 8-12 reps with constant tension
15 seconds of rest
Dumbbell lateral raise, 8-12 reps with constant tension
15 seconds of rest
Rope pressdown 8-12 reps with constant tension
30-45 seconds of rest

Do this 3 to 5 times, as long as you’re done in 15 minutes or less.

2. To Bring Up a Slow-to-Grow Muscle Group
This is an easier approach to plan since you’ll only do the feeder workout in one or two sessions a week. It’ll be easier to include rest days and will allow you more leeway in selecting your training split.

It’s fairly simple. First, choose one or two stubborn muscle groups in a training cycle. Then, every time you train one of these muscle groups, do a second stimulation session 24-36 hours later.

Since you’re only doing one muscle group in your stim session, you don’t have to do a circuit. In 15 minutes you can do two exercises using either straight sets of 8-12 reps with the constant tension rep style, or intensity techniques like drop sets, rest-pause, partials, etc.

It’ll look like this:

Reps per set: 8 to 12
Sets: 3 or 4 per exercise
Number of exercises: 2 or 3 (if doing a superset)
Basic style of repetition: Constant tension (hard flex during reps)
Possible intensity methods: drop set, rest-pause, full reps with added partial reps, or occlusion training

Remember, the goal of these stimulation workouts for slow-to-grow muscles is to engorge the muscle with as much blood as possible. The weight is irrelevant since you’ll have done your heavier work the day prior.

3. To Strengthen a Weak Muscle Group

Your focus here isn’t so much on a muscle that’s visually smaller than the others, but one that’s a weak link in a big compound movement. For example, your triceps could be your weak muscle in the bench press, or weak glutes could be a limiting factor in the deadlift.

This approach is obviously for individuals training mostly for strength or doing a strength phase in which you focus on one main lift per workout.

Every time you perform a big lift, ask yourself which muscle is the weakest of the prime movers. Now, begin the next day’s workout with isolation work for that muscle.

Since our goal is to develop strength and not necessarily size, we use slightly different loading parameters to correct the weakness:

Reps per set: 6 to 8
Sets: 6 to 8
Number of exercises: 1 (Pick the exercise where you feel the target muscle group the most.)
Basic style of repetition: Control the eccentric or lowering phase, accelerate during the concentric or lifting phase.
Possible intensity method: Rest-pause, but stick mostly to normal sets.

Workout Nutrition: Mandatory

Remember, feeder sessions work by increasing nutrient transport to the muscles that were trained hard 24 hours earlier. This is to extend the anabolic period and maximize protein accretion as muscle mass when anabolism/protein synthesis is increased.

The ample supply of amino acids and carbohydrates – to volumize the muscle cells and increase protein uptake by the muscles – prior and during the feeder workout is of prime importance.

Plazma™ is the best supplement for this. Surge® Workout Fuel is a close second. This isn’t a sales pitch. Feeder workouts simply will not work if your blood isn’t loaded with the nutrients required to build new muscle.

After the session, I’d recommend a serving of Mag-10® followed by a solid meal of fairly easily digested protein and carbs (chicken/fish and rice for example) about 90 minutes after. This will dramatically speed up your gains.