PumptheIron – Body Building Blog

Nebido is an injectable steroid that contains testosterone undecanoate, a very slow acting ester of testosterone. Nebido is being marketed as a replacement for established injectable testosterone products like Depo-Testosterone (Cypionate), Delatestryl (Enanthate), & Sustanon (a blend of Testosterone Propionate, Phenylpropionate, Isocaproate, & Decanoate ).

Testosterone Undecanoate is a modified form of testosterone, where a undecanoic acid ester has been attached. Esterified forms of testosterone are less polar than free testosterone, and are absorbed more slowly from the area of injection. Once in the bloodstream, the ester is removed to yield free, active testosterone. Esterified forms of testosterone are designed to prolong the window of effect following administration, allowing for a less frequent injection schedule compared to injections of free, unesterified steroids. Nebido is designed to maintain physiological levels of testosterone for up to 14 weeks after injection. The half life of Testosterone Cypionate & Testosterone Enanthate is approximately 8 days after injection, requiring a more frequent injection schedule and less stable blood hormone levels than Nebido potentially offers.

As far as being a prescribed medication like Testosterone Cypionate and Enanthate, Nebido has yet to be cleared by the FDA, although it is already currently being prescribed in 86 foreign countries.

Muscular Development Magazine writer William Llewellyn published an article in the March 2010 issue on Nebido and its current FDA bid for acceptance. Click on the links below to read the article.

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References

Llewellyn, William. Anabolics. 9th ed. Jupiter, FL: Molecular Nutrition, 2009.

Llewellyn, William. “U.S. Aveed/Nebido Delayed.” Muscular Development Magazine Mar. 2010: 299-300. Print.

The FST-7 method of weight training is credited to Hany Rambod who is a professional personal trainer with an impressive client list, including the reigning Mr Olympia, Jay Cutler. Over the course of this past year, Jay Cutler trained with FST-7 and was able to bring about a total body reconstruction from his 2008 Mr Olympia presentation to probably his most impressive package ever, which was enough to regain the Olympia title (2008 Photos, 2009 Photos).

Read Hany Rambod’s article on FST-7 that was originally posted in the MuscularDevelopment.com forums.

FST-7— The Key To Muscle Growth

What Is FST-7?
FST-7 is a training system I devised after years of research and a great deal of trial and error with many clients. FST stands for Fascial Stretch Training and the seven refers to the 7 sets performed for the final exercise of a target body part. I have had many clients use this system for overall growth and especially to improve stubborn body parts that were seemingly resistant to just about anything else the person had tried. FST-7 encompasses several factors both inside and outside the gym. This month, we will focus on the training aspects.

Is Fascia Limiting Your Muscle Growth?
There are three types of fascia in the human body, but the type bodybuilders should be concerned about is deep fascia. This is dense, fibrous connective tissue that interpenetrates and surrounds the muscles, bones, nerves and blood vessels of the body. The high density of collagen fibers is what gives the deep fascia its strength and integrity. The amount of elastin fibers determines how much extensibility and resiliency it will have. In other words, some of us have fascia that is thicker and tougher than others. The most genetically blessed bodybuilders have thinner fascia, which is why their muscle bellies appear to be larger and fuller, with that round “bubbly” look that all bodybuilders covet. Ronnie Coleman and Phil Heath would be two prime examples of individuals blessed with thin fascia. Their muscles expand easier. Think of it in terms of it being easier to blow up a balloon as opposed to one of those water bottles that strongmen like Franco Columbu used. Jay Cutler and Nasser El Sonbaty are two men who clearly have thicker fascia. This didn’t prevent them from building substantial muscle mass, obviously, but neither man ever had that round “Marvel Comics” appearance to his muscles. Yet the average bodybuilder has thicker fascia than either of those two champions. In an effort to expand their fascia and allow growth to occur, some have turned to synthol and other items that are injected deep into the muscle belly. There have even been some advisors, mainly online, who make it seem as if this is the only solution and must be done. They will also try and insist that all the pros use synthol and site inject, which I can assure you is not true. Synthol and related products are foreign substances and you can never be certain how they will metabolize in the body. We are starting to see various health issues with bodybuilders which are more than likely related to site injecting. Yes, you do need to stretch the muscle fascia to experience optimal growth, but that is not the way to do it.

All Stretching Is Not The Same
I am not the first person to recognize the importance of stretching the muscle fascia. First John Parrillo, then more recently Dante Trudel of DC Training fame, incorporate aggressive stretching during workouts as part of their training programs. They had the right idea, but stretching the fascia by elongating the muscle is not the best method. FST-7 is based on stretching the muscle from the inside out by volumizing it. This is accomplished by getting the greatest pump possible while training.

Do I Still Train Heavy Or Can I Just Pump Up With Light Weights?
One thing I don’t want anyone misconstruing is that FST-7 is all about pumping. That’s just one component. I also believe that a bigger muscle is a stronger muscle, and you absolutely must train with heavier weights in the 8-12 rep range. I have tried many variations of heavier and lighter training with clients over the years and discovered that both types are needed. Heavy weights will build thickness and density, but they will not give you that round, full look. Similarly, getting incredible pumps all the time can impart some of that roundness, but you won’t ever get extreme muscle size without training with heavy straight sets. So you need to focus equally on maximizing both your strength and your pump in the same workouts to see optimal results. Here’s an example of a biceps workout— FST-7 style— that shows you how to incorporate both:

Alternate Dumbbell Curls 3-4 x 8-12
Machine Preacher Curls 3 x 8-12
EZ-Bar Curls 7 x 8-12 (rest 30-45 seconds between sets while sipping water— more on this next month)

I don’t typically like to use very high reps, because too often you will experience general fatigue and get short of breath before you have built the maximum pump in the muscle. I also don’t like the weight to be too heavy and limit the reps any lower than 8, because this is when you see form breaking down and ancillary muscles kicking in and robbing the target muscle of the proper stimulation. You can think of the “7” set as blowing up a balloon. We keep the rest periods fairly short, because as you pump up the muscle, a little blood escapes in that time. You can think of it as blowing up a balloon with a slight leak in it— even though the balloon is being inflated, some air is escaping. The key is to build on the pump sets by set, exponentially, so that it reaches its maximum state by the final set. If the rest periods were too short, you wouldn’t have enough energy to do justice to the 7 sets. Another question I often get is should the weight be constant as the 7 sets go on? It can be, but it’s perfectly fine to reduce the weight one or two times as needed to stay in the proper rep range. There may also be times when you need to increase the weight, but this happens less often.

How Often Can I Train Body Parts This Way?
Generally speaking, this type of training is too traumatic on the larger muscle groups to use more than once a week. Due to the sheer volume of muscle cells, soreness tends to linger too long to allow for more frequent workouts. For instance, Phil Heath recently completed a back workout and was sore for four days. Since he is supposed to be training back and chest twice a week in preparation for the Arnold Classic, this threw him off his schedule somewhat. The higher than normal amount of microscopic tears in the muscle caused by FST-7 training necessitates a bit more recovery time than standard training protocols. However, smaller body parts like arms and calves certainly can and should be trained twice a week. This gives you twice as many opportunities to stretch the fascia in what are often exceedingly stubborn body parts. Here’s a sample split that displays how you could arrange this:

Day 1: Biceps and triceps, calves
Day 2: Legs
Day 3: OFF
Day 4: Chest and triceps
Day 5: Back and calves
Day 6: Shoulders and biceps
Day 7: OFF

This is a split geared toward someone with the goal of improving stubborn arms. There are many other variations depending on what the individual’s goals might be.

Which Exercises Are Best Suited To The “7” Sets?
Certain exercises are more appropriate than others for the “7” sets. The big, compound free-weight movements like squats and deadlifts usually are poor choices, for two reasons. For one thing, they involve several other muscle groups and don’t do a good job of isolating a target muscle. Also, they require technique and balancing, which tends to break down if one attempts to perform multiple sets in such a short time span. Machines are a good choice in many instances because they keep you in a fixed plane of movement and thus make it easier to isolate a given muscle. Those with selectorized stacks also make it very fast and convenient to increase or decrease the resistance as needed. Here are some suggested movements that I have found work very well:

Back Width: Machine pullovers (Hammer Strength, Nautilus) or cable pullovers

Back Thickness: Seated row machines with chest support

Chest: Pec deck or peck flye machine*, cable crossovers
*I find that the pec decks with the pads for the elbows usually work very well for shorter trainers, while the pec flye machines with handles seem to be better for tall guys. Try both; you will know by the pump and range of motion you achieve which one is a better choice for you.

Shoulders: Machine lateral raises with pads— my favorite is made by Bodymasters. Hammer Strength, LifeFitness and Cybex also produce similar models.

Quads: Leg extensions, leg presses

Hamstrings: Seated or lying leg curls

Biceps: EZ-bar curls, machine curls, cable “front double biceps curls”

Triceps: Cable pushdowns using rope attachment
Overhead cable extensions
Skull-crushers (for advanced trainers)

Calves: Standing and seated raises, calf raises using leg press
(alternate between these three)

When Should I Do My “7”…
The best time to do your “7” is as the final exercise for a muscle group. You don’t want to do it first, as this would take away from your performance on the heavy straight sets that are also a critical factor in building muscle mass. Finishing off a body part with a great pump is something many top bodybuilders have been doing instinctively for years, not knowing that they were expanding their fascia and maximizing growth. It may be tempting to do your pumping sets earlier on if you can’t seem to get any kind of pump going, but I would urge you instead to do something like a set or 2 of 21s to get the blood flowing and then proceed with your heavy sets before capping it all off with your “7” set for that body part. Remember, “7s” are done at the conclusion of each body part, so if you are working multiple body parts in a given workout, you will be doing two or more of these extended pumping sets.

Sample FST-7 Body Part Routines*

Triceps

Close-Grip Bench Presses 3-4 x 8-12
Weighted or Machine Dips 3 x 8-12
Overhead Cable Extensions 7 x 8-12
(Beginner and Intermediate)
Skull-Crushers 7 x 8-12
(Advanced)

Quads

Leg Extensions 3-4 x 8-15
Squats 4 x 8-12
Hack Squats or Leg Presses 3 x 8-15
Leg Extensions or Leg Presses 7 x 8-15

Chest

Incline Dumbbell Presses 3-4 x 8-12
Incline Dumbbell Flyes 3 x 8-12
Flat Hammer or Dumbbell Presses 3 x 8-12
Pec Deck or Cable Crossovers 7 x 8-12

Shoulders

Seated Dumbbell Presses 4 x 8-12
Barbell or Dumbbell Front Raises 3 x 8-12
Dumbbell Lateral Raises 3 x 8-12
Lateral Raise Machine 7 x 8-12

Here is a little note worthy Q and A about FST-7

FST-7: Preloaded and Reloaded!

Question: One of your clients goes to my gym and I saw him training legs the other day. I always pay attention to whatever he’s doing to see what I can pick up and use for myself. I’ve seen him using the FST-7 system for a while now and normally he does the “7” sets at the end of a body part. This time, he did his 7s on leg extensions at the very beginning of the workout. I think I recall you mentioning this variation on the FST-7 system before, but I don’t understand the rationale for doing 7s in the beginning. What gives?

HR: What you saw was one of two variations my clients have been using as specialization routines for stubborn body parts. I call these the “FST-7 Preloaded” and “FST-7 Reloaded” concepts. What you witnessed was the FST-7 Preloaded version, which has a bit of the pre-exhaust element to it. In the case of the workout you watched, the athlete would begin with 7 sets of leg extensions for roughly 10-12 reps each, with only 30-45 seconds rest in between each set.

Question: What this does is “prime the pump” for the heavier sets to follow. The next two exercises are front squats and leg presses, each done in a high-intensity style. After sufficient warm-ups, 2 work sets of 8-12 reps, as heavy as possible, are performed. Normally, the quads would not receive any significant pump from sets such as these. Many bodybuilders would feel the more powerful glutes and hip flexor muscles working instead. But the initial 7 sets on leg extensions served to pump up the quadriceps and pre-stretch the fascia, so that the heavy sets of front squats and leg presses would deliver a far more significant pump than usual. Then, to really make sure that the quads are hammered into new growth, we finish with a final set of 7s on hack squats. This technique is fairly new, but so far the results are very encouraging. Another advanced version is the FST-7 Reloaded concept.
HR: In this variation, two heavy exercises are performed for straight sets, and the workout ends with two series of 7s done back-to-back. In the example of quads, an athlete may start with two or three exercises such as leg extensions, squats, and perhaps walking lunges; then finish with leg presses and hack squats for their 7s. Both of the methods discussed above would be ideal for a person who needs to improve the fullness and sweep of his or her quadriceps, yet is unable to squat heavy due to preexisting problems with the lower back or knees. Another common muscle group the Reloaded version is used on is the upper chest. I might have a client do heavy sets with incline dumbbell presses, incline dumbbell flyes, and the flat Hammer Strength bench press machine and finish with both the pec deck and cable flyes done for 7 sets each. Again, I must emphasize that these are advanced techniques and both make a deep impact on the body’s ability to recover. You must not attempt to use them for every single body part at the same time or I guarantee you that you’ll overtrain. I also want to add that even when used sparingly as I suggest, special attention must be paid to optimizing recovery with proper rest, nutrition, and supplementation. If you fail to respect your body’s recovery needs, this or any other type of training system will not deliver the results you want.

The 2009 MR OLYMPIA, scheduled to be held at the Orleans Casino in Las Vegas 09/24-27/2009, will be webcast live by BodyBuilding.com

For the complete Olympia Weekend event schedule click here.

Of course the main event of the Olympia Weekend is the MR OLYMPIA contest, which will be held over the course of two nights. To be directed to the webcast page click here.

• MR OLYMPIA pre-judging begins Friday night at 10:00 pm Central Time.
• Final judging for the MR OLYMPIA will start Saturday night at 10:00 pm Central Time.

Check out additional Olympia information at the Competition Homepage.

Government health officials recently sent out a warning to dieters and body builders to immediately stop using Hydroxycut, a widely sold supplement linked to cases of serious liver damage and at least one death.

The Food and Drug Administration said the company that makes the dietary supplement has agreed to recall 14 Hydroxycut products. Available in grocery stores and pharmacies, Hydroxycut is advertised as made from natural ingredients. At least 9 million packages were sold last year, the FDA said.

Dr. Linda Katz of the FDA’s food and nutrition division said the agency has received 23 reports of liver problems, including the death of a 19-year-old boy living in the Southwest. The teenager died in 2007, and the death was reported to the FDA this March.

Other patients experienced symptoms ranging from jaundice, or yellowing of the skin, to liver failure. One received a transplant and another was placed on a list to await a new liver. The patients were otherwise healthy and their symptoms began after they started using Hydroxycut.

Iovate Health Sciences, which makes the diet pills, said it agreed to the recall out of “an abundance of caution.” Hydroxycut products are dietary supplements that are marketed for weight loss, as fat burners, as energy-enhancers, as low carb diet aids, and for water loss under the Iovate and MuscleTech brand names.

“While this is a small number of reports relative to the many millions of people who have used Hydroxycut products over the years, out of an abundance of caution and because consumer safety is our top priority, we are voluntarily recalling these Hydroxycut-branded products,” the company said in a statement on its Web site. Consumers can get a refund by returning the pills to the store they purchased them from, the company said.

Katz said it has taken so long to get a handle on the Hydroxycut problem because the cases of liver damage were rare and the FDA has no authority to review supplements before they’re marketed. “Part of the problem is that the FDA looks at dietary supplements from a post-market perspective, and an isolated incident is often difficult to follow,” she said.

The FDA relies on voluntary reports to detect such problems, and many cases are never reported, officials acknowledge.

Health officials said they have been unable to determine which Hydroxycut ingredients are potentially toxic, partially because the formulation has changed several times.

Public health researcher Ano Lobb, who has studied Hydroxycut and other dietary supplements for Consumer Reports, said the problem may be an ingredient called hydroxycitric acid. Derived from a tropical fruit, it’s been linked to liver problems in at least one medical journal study. Lobb said it’s likely that other supplements containing the same ingredient remain on the market.

“You really have to be careful about dietary supplements, especially weight-loss pills,” said Lobb. “People believe that the FDA has verified that these products are at least safe and effective, and that’s really not the case. When you see fantastic claims _ that’s generally what they are.”

Recalled Products

The list of products being recalled by Iovate currently includes:

* Hydroxycut Regular Rapid Release Caplets
* Hydroxycut Caffeine-Free Rapid Release Caplets
* Hydroxycut Hardcore Liquid Caplets
* Hydroxycut Max Liquid Caplets
* Hydroxycut Regular Drink Packets
* Hydroxycut Caffeine-Free Drink Packets
* Hydroxycut Hardcore Drink Packets (Ignition Stix)
* Hydroxycut Max Drink Packets
* Hydroxycut Liquid Shots
* Hydroxycut Hardcore RTDs (Ready-to-Drink)
* Hydroxycut Max Aqua Shed
* Hydroxycut 24
* Hydroxycut Carb Control
* Hydroxycut Natural

A prosteroid or designer steroid, is a (over the counter) substance that is actually a steroid but has not yet been classified as a controlled substance; a prohormone is simply one that requires an enzymic or other chemical interaction before becoming an active hormone.

Although many of the original prohormones/prosteroids such as Halodrol-50, by Gaspari Nutrition, are no longer sold because many of them were voluntarily discontinued by the manufacturer due to government pressure, many of the substances themselves were never made illegal, resulting in the later day production of clones of the originals. So basically, some of the original prohormones/prosteroids from years ago like Halodrol-50, are technically still available; you just have to know what you are looking for to find a clone, if one exists. Some of the prohormones/prosteroids were never even banned. Here are a few real prohormone or prosteroid supplements that are legally available.

• Halodrol
  (4-chloro-17a-methyl-1,4-diene-3,17 diol)
  Halodrol-50 was introduced to the bodybuilding world in 2005 by Gaspari Nutrition and is a prosteroid of Turinabol, the banned East German designer steroid. It is essentially a “diol” version of Turinabol. The original Halodrol-50 by Gaspari Nutrition may have been the single best selling hormonal product ever sold over the counter in the U.S. during its brief production period. Gaspari discontinued production of Halaodrol-50 in mid 2006 admist governmental pressure. Although Gaspari’s Halodrol-50 is no longer available, there are generic equivalents today such as Competitive Edge Labs H-Drol or EST Hemadrol. The typical dose for products such as H-Drol is 50mg-100mg a day, which equates to one to two tablets daily. This prosteroid is non-aromatizable, and exhibits a greater tendency for anabolic as compared to androgenic effect.
  Effects & Side effects: Like the old prohormone 4-AD, this is a 4-en-3b-ol and so should have excellent first-pass conversion to the active compound in the liver. Oral Turinabol (the target hormone) will not aromatize and probably only has a moderate suppressive effect upon the HPTA. There is not a whole lot of literature out there on its anabolic potency, though Vida has it listed as less than one time the anabolic potency as methyltestosterone orally, so this is not the most potent stuff in the world. The Vida data on androgenicity is lacking, but the chemical’s combination of delta 1,2 unsaturation and 4-chloro substitution likely combine to make it pretty low in this regard. As a weak androgen and non-aromatizer, it probably does not have much liver toxicity, although being a 17a-methyl the potential is always there.
  Bottom line is this stuff is one of the safer products out there, although dosages of at least 25-50 milligrams a day for men are probably needed for really noticeable effects. These effects nonetheless should be high quality— lean mass with minimal water retention. Chlorodehydromethylandrostenediol is a c17-alpha alkylated compound and is hence, hepatotoxic. Intake of c17-alpha alkylated steroids is commonly limited to 6-8 weeks, in an effort to avoid escalating liver strain. Studies have shown that taking an oral anabolic steroid with food may decrease its bioavailability so prosteroids and prohormones should be taken on an empty stomach.
• Methylclostebol
  (4-chloro-17a-methyl-androst-4-en-3b,17b-diol)
  This is very closely related steroid to the Oral Turinabol, differing only by the lack of the 1,2-double bond. It converts to a steroid called Methylclostebol that may or may not have been marketed in Europe at one time. Once again, the 4-chloro substitution prevents it from being aromatized and also prevents 5a-reduction to a DHT derivative so its androgenic potential is only moderate (Vida has it at 0.1 versus methyltest). Methylclostebol only has an anabolic rating of 0.4 versus methyltest, though, so this precursor— despite likely having excellent conversion— is not a really strong compound. But for safe and clean fun, it’s not a bad bet. It likely does not differ too much from the Oral Turinabol precursor in both potency and quality of results. This oral anabolic steroid is derived from testosterone and is also non aromatizable. This product was designed by Bruce Kneller, the same person that developed Halodrol, and was marketed as Promagnon by Peak Performance Labs and voluntarily discontinued in 2006. This product is closest in structure to chloromethyltestosterone, which is a non aromatizable and milder analog of methyltestosterone which displays 30-50% of the anabolic activity of methyltestosterone, with about 10% accompanying androgenic activity. Dosages: 50-100mg.
• Epistane/Havoc/Methepitiostane/Hemaguno
  (2a-3a-epithio-17a-methyl-5a-androstan-17b-ol)
  Methepitiostane is an oral anabolic steroid derived from dihydrotestosterone. This drug exhibits an anabolic effect that is roughly 12 times more pronounced than its androgenic effect, and also imparts an anti estrogenic effect. RPN’s product Havoc and IBE’s Epistane were introduced at practically the same time and considered interchangeable by many. However, it should be noted that even when two products are identical, users can experience different effects depending on the quality of the isomer, manufacturing process and so on. With Havoc and Epistane they are chemically very slightly different 2a,3a-epithio-17a-methyl-5a-androstan-17b-ol 2 (Havoc), and 2, 3a-epithio-17a-methyletioallo cholan-17b-ol (Epistane). Dosages are usually in the 10-30mg range. Competitive Edge Labs E-Stane is probably the cheapest listed version of Methepitiostane.
  Effects & Side Effects: Contrary to the previous two entries— which were steroid precursors— this is an active steroid. It also differs from the previous two in that it is a very potent hormone. According to Vida, it possesses 11 times the anabolic potency of methyltest while being 0.9 as androgenic. In the lab it breaks down under heat and certain chemical conditions to the steroid DMT (17a-Methyl-androstan-2-en-17b-ol), which has similar potency. Whether this happens in the body I don’t know, but the possibility exists that this compound is simply a pro-drug and it is DMT that is actually the physiologically active species in the body. This stuff is a methylated derivative of the Japanese drug Epitiostanol, which is used to treat breast cancer due to its estrogen antagonist action. Because of this property, the gains seen from its use are relatively dry. The extent of HPTA shutdown is unknown, but being a powerful hormone, it is not likely to be modest in this regard. Liver toxicity is unknown as well, however user reports are lacking in the usual subjective feedback that indicates heavy liver strain— lethargy, appetite disturbances, etc. This is one of the newest steroid products to hit the market and it is very popular right now. It probably is considered the best bang for the buck of the current lot.
• Finigenix Magnum
  (Estra-4, 9-dien-3, 17-dione)
  This is another steroid precursor, a dione to be specific. Diones only have moderately decent conversion, so this product will not possess the full activity of its active metabolite. The active metabolite in this case is the nandrolone derivative Estra-4,9-dien-17b-ol-3-one and according to Vida, it has an anabolic potency equal to methyltestosterone and an androgenic potency 0.1 times. It does not appear from my knowledge of steroid metabolism that this steroid aromatizes. However the potential for progestational activity is there, as it is with many 19-norandrogens. This stuff has been referred to as a trenbolone precursor, however this is inaccurate because trenbolone has an additional double bond in the structure and the body does not have the capacity (as far as I know) to insert this double bond. Bottom line is that this is a weak hormone with so-so conversion that probably requires 50mg-100mg for physiological effects to be seen in most men. On the upside is the fact that it is not 17a-alkylated, so liver toxicity is not a serious issue.
• Pheraplex
  Madol/DMT-Desoxymethyltestosterone (17a-methyl-17b-hydroxy-5a-androst-2-ene) or you may notice the clone products listed as (17a-methyl-etioallocholan-2-ene-17b-ol). Note the following nomenclature:
  etioallocholan = 5a-androst = ‘a skeleton’ or ‘a isomer’
  etiocholan = 5b-androst = ‘b skeleton’ or ‘b isomer’
  17beta-hydroxy = 17b-ol
  estra = 19-norandrost
  Pheraplex was originally sold as a sports nutrition product in 2005 as ErgoMax LMG (Lean Mass Generator) which is now found in the form of clones like Kilo Sports’ Phera-Mass or Competitive Edge Labs’ P-Plex. Madol/DMT is an exceedingly potent synthetic oral steroid with a very high anabolic to androgenic rating (Anabolic 1,200 to Androgenic 187). Madol is mg for mg significantly more anabolic than methyltestosterone. It should be noted that manufacture of this product is not easy and impurities of the product (being both a 2-ene and 3-ene isomers in a 4:1 ratio on the DMT raw material tested by the UCLA Olympic Analytical Lab) are so common that the existence of pure DMT (Desoxymethyltestosterone), has not been independently confirmed. Typically dosed at 5-15 mg a day, the dosage should be 10-30 mg a day due to the product possibly being an impure mixture of DMT and its isomers. DMT is most ideally used during cutting phases but is potent enough to stack with other agents for bulking purposes.
• Superdrol
  Currently available from Competitive Edge Labs, and KiloSports
  Nomenclature: 2a, 17a-dimethyl-5a-androstane-17b-ol-3-one
  Methyldrostanolone/ Methasteron/c17-alpha version of Masteron (Drostanolone)
  Potent oral anabolic that is 4 times as potent as methyltest and only 20% the androgenicity. Dosage is 10-30mg daily. A nickname for Superdrol is Super-Anadrol, in reference to its strength being close to the mildness of Anadrol. Expect a ten pound gain off this product alone, not 30 lbs.  However, this stuff is potent and toxic. It used to be the best selling of the legal steroids of the post-2005 ban. It also used to be touted as being safe, with little HPTA shutdown or liver toxicity. We now know better. People have reportedly gotten sick from this stuff, some almost died. Many have had prolonged testosterone suppression for long times after taking it. Of course some have loved the stuff and experienced little in the way of negative side effects. Personally, I tried it and it put weight on me, but gave me headaches and bloody noses and made me feel like I was hit by a truck. The companies that originally sold it had to stop because they got letters from the FDA. It now pops up in some formulas, usually hidden under funny names. I suggest if you see any funny products with steroids in them then try to figure out exactly what is in them, because if they contain this stuff you probably want to steer clear. Stacks well with Boldenone for definition, or testosterone for mass where its lack of estrogenicity is highly favored. Superdrol has a Anabolic rating of 400 and Androgenic rating of 20 as compared to Methyltestosterone as a standard and is also non aromatizable. It is worth noting that although no clinical trials have been performed on this drug, many users have reported an incidence of a host of very strong side effects being associated with this supplement.
• M-1,4ADD
  (17a-methyl-1,4-androstadiene-3,17 diol) -Pro hormone to Dianabol (17a-methyl-hydroxy-1,4-androstadien-3-one) or (1-Dehydro-17a-methyltestosterone)
  This compound has recently been reintroduced by Competitive Edge Labs among others and is from the old school of prohormones – a classic wet bulker which converts into Dianabol. This pro hormone is a good choice for rapid mass and strength gains but the gains will tend to cause smoothness due to the aromatization, water retention, and in increase in body fat along with muscle. Having a lower level of relative androgenicity than testosterone, methandrostenolone is classified as an “anabolic” steroid, although quite a distinct androgenic side is still present. This drug (as the steroid-Dianabol) was designed as an oral medication although injectible veterinary solutions exist, has historically been the most commonly used oral steroid used for physique enhancing purposes. It is interesting to note that Dianabol is structurally identical to Boldenone, except that Dianabol is methylated-17a-methyl. The obvious differences between the characteristics of the two hormones makes clear the impact that methylation has on hormones. Dianabol has an androgenic range of 40-60 and a anabolic value range of 90-210 as compared to methyltestosterone. As a steroid, Dianabol (17a-methyl-hydroxy-1,4-androstadien-3-one) should be dosed at 15-30mg per day for a 6-8 week cycle; the prohormone dosage may or may not be identical.
  This Dianabol precursor differs only in the presence of a hydroxyl group in the 3 position, where a ketone is supposed to be, however the conversion of the hydroxyl to the ketone in the body should be quite efficient. The possibility exists, however, for any remaining unconverted material to exert direct estrogenic effects, but I have not heard of any user reports concerning this that have raised any alarm. Dianabol, of course, is a decent anabolic compound with modest androgenic action and low toxicity for a 17a-methyl. Most people feel good on Dianabol and I see no reason why they would not feel similarly on this stuff, unless the estrogen problem I mentioned becomes an issue. Users would likely need a minimum of 25mg to start seeing gains. This stuff came out years ago and when I tested it at the time on my GC/MS I found it contained a mixture of the correct compound and its delta-4 analog (which would be a methyltestosterone precursor). This was likely due to the process used to manufacture it from Dianabol called a borohydride reduction. It gives a mixture of these two isomers unless a certain catalyst is used and apparently the Chinese who made it were not aware of this catalyst. I remember that made me chuckle at the time, but I am sure the Chinese steroid manufacturers have come a long way since then.
• 1,4 AD Boldione
  Innovator: Molecular Nutrition Dosages: 300-600mg
  Boldione (1,4 Androstadiene-sterone or 1,4-Androstadiene-3,17-dione) is a pro hormone to the steroid, Boldenone (1,4-androstadiene-3-one, 17beta-ol). As compared to Testosterone as a standard, Boldenone has an androgenic rating of 50 and an anabolic rating of 100. A good non liver toxic prosteroid that works best when stacked with another steroid. Will produce slow, mild gains that are known to last. Boldenone is not a rapid mass builder and positive effects become most apparent when it is used for longer cycles around 8 weeks or more in duration. The muscle gained should be more defined and solid as opposed to a cycle of testosterone. With the pro hormone Boldione, expect a dramactic increase in appetite and some joint repartioning effects have even been common. Boldenone often replaces Decca in many users stacks due to similar low androgenic and joint repartioning properties. A down side to this pro hormone is that it must be dosed high (well over 600 mg a day), which tends to make this an expensive supplement to use.
• Propadrol
  Innovator: EST Nutrition
  Nomenclures: 12-ethyl-3-methoxy-gona-diene &
  6-17 dihydroxyetiocholone-3-ol proponate
  It is usually dosed at 90mg a day.
  Effects: noted to be good for reducing body fat and for promoting rapid strength and muscle gains.
  Side effects: relatively mild with this compound
• Max LMG
  Innovator: ALRI, Several Clones exist now such as Mass LMG and Super Tren-MG
  Nomenclature: 13-ethyl-3methoxygona-2, 5(10)-dien-17-one
  (13-ethyl-3methoxygona-2, 5(10)-dien-17-one)
  This is usually dosed at around 100mg a day.
  Effects: rapid gains in bulk of a wet nature due to its progestogenic nature are possible. Great for those needing fast weight gain.
• Methoxy-TST
  (17b-methoxytrienosterone)
  This product was brought to the market by Bioscience Technologies and is usually dosed at 6-12mg to see results. A clone of this particular product may not be available anymore.
  Effects: not a strong bulking product unless doses are pushed high despite its androgenic profile. In this respect it is not dissimilar to AAS such as Masteron and Proviron which are not efficient for bulking.
  Side effects: androgenic side effects such as hair loss are reported quite frequently and many users report a damaging effect on libido. This product or a clone of this product may not be on the market anymore.
• Furaguno/ Orastan-A
  Miotolan (Furazabol)
  Nomenclature: 17-Methyl-5a androstano[2,3-c] furazan-17b-ol
  In my opinion, this chemical looks a lot more impressive than the actions it has in the body are. It is a structural analog to the methylated steroid Furazabol. Furazabol is an androgen that used to be used in Japan to treat high cholesterol. It is best known as the steroid that Ben Johnson was supposed to be receiving from Dr. Astaphan back in 1988. Of course, the stuff Ben was putting in his ass was actually stanozolol (so the story goes), which led to his humiliating drug-positive days after whipping Carl Lewis’ ass in the 100 meters in Seoul.
  Furazabol is in fact a lot like stanozolol (aka Winstrol) in that it shares an odd heterocyclic ring attached to the A ring of the steroid nucleus. Pharmacologically, the two are much alike as well— highly anabolic compounds which do not aromatize and give very nice dry gains. However, this analog does not seem to share anywhere near the potency of its methylated cousin. In fact doses as high as 100mg only give very slight gains, if any at all. The rationale behind the development of this stuff (and the stanozolol analog I am addressing next) is that unmethylated analogs of potent methylated compounds should also be potent. This simply is not the case and there are many cases in the literature where this fact has been demonstrated with steroid derivatives. Here is a analysis of Furaguno. [3,2-c]pyrazole-5a-androstan-17b-tetrahydropyranol ether is the stanozolol equivalent of the furazabol analog. And every crappy thing I said about the former applies to this one. I don’t think I need say more, hence they are listed together.
• 11-oxo/Adrenodione
  Innovator: Anabolic Xtreme / Ergopharm
  11-Oxo was developed by Ergopharm, whose founder Patrick Arnold first brought prohormones to the bodybuilding market. 11-Oxo is noted for its ability to lower cortisol levels. It is dosed at between 300-600mg a day with 450mg typical.
  Effects: used mainly as a recomposition agent and to promote fat loss.
  Side effects: although it can cause the same side effects as other prohormones, it is considered very mild in this regard so a good choice for people looking to diet with minimal side effects.
  Dosages: 450mg
  Nomenclature: andrenosterone, 11-oxo-androstenedione, or 4-androstene-3,11,17-trione (all mean the same)

Intro of Prohormones

Prohormones are compounds which, technically speaking, are converted via an enzymatic process to anabolic hormones in the body. As such they have similar effects in the body to anabolic steroids, causing rapid muscle and strength gains, but of a lesser magnitude due to the rate limiting effect caused by the enzyme conversion. However, this technical definition is considered somewhat out of date due to the advances which have occurred in supplement science since the introduction of the first prohormone androstenedione. Instead, nowadays the term prohormones commonly covers not just precursors to steroid hormones but also covers compounds active in their own right and which require no conversion to a different hormone to engender an anabolic effect, hence the term prosteroid.

Prohormones were introduced into the supplement market in 1996 by Patrick Arnold who brought the prohormone androstenedione to the market. Androstenedione certainly generated a lot of excitement in the athletic world and is heavily linked in the popular press with baseball players such as Mark McGwire whose use of the supplement first brought notoriety both to that sport and garnered the attention of lawmakers in the USA. Androstenedione was rapidly followed by a number of compounds – androstenediol, norandrostenediol, 1-4-androstadienedione and 5 alpha androstenediol to name a few. These all had different effects profiles, some being converted to testosterone in the body after their ingestion, while others were converted in the body to target hormones such as nandrolone, boldenone, and dihydrotestosterone (DHT).

Eventually, Arnold introduced the prohormone 1-ad, which converted into a hormone called 1-testosterone. This was the first prohormone considered to be of comparable effectiveness to illegal steroids such as Winstrol or Primobolan. At this time prohormones had advanced considerably since the introduction of androstenedione (widely considered within bodybuilding to be pretty worthless). Following the introduction of 1-ad, the prohormone market changed dramatically. Realising that the process of enzymatic conversion meant that prohormones were necessarily weaker than taking an equal amount of the target hormone they converted into, some supplement companies began to avoid the use of hormone precursors, and began introducing onto the market products such as 1-testosterone (the hormone which 1-ad would convert to) and, eventually, methyl-1-testosterone (M1T), which was a 17-alpha alkylated or methylated hormone. In layman’s terms this meant that it was highly resistant to breakdown in the liver, and was the most powerful product on the market, causing rapid strength and muscle gains even for long-time steroid users, as well as causing a host of deleterious side effects such as high blood pressure, and elevation of liver enzymes.

The End of the Beginning
Many in the supplement industry argued that the proliferation of powerful products such as M1T would eventually cause negative publicity to attach itself to the supplement industry. They were proven right and eventually the US congress passed into law the Anabolic Steroid Control Act of 2004 which effectively classed all the products then on the market as illegal drugs on a par with anabolic steroids. By early 2005 they had been removed from the market.

Prohormone Characteristics

Prohormones and prosteroids exert their effects through multiple pathways but the ones that are most important to people are their actions via their effects on the body’s androgenic, estrogenic and progestogenic receptors. It is through these that their effects are largely mediated and their interaction with other pathways is of secondary importance. Most prohormones, like anabolic steroids, are androgen agonists meaning they work via their effect on the androgen receptor. A strong androgen receptor agonist will mean effects related to the male hormone testosterone will be particularly prominent – notably increased aggression, sex drive, increased risk of hair loss and acne. Linked to these is large increases in muscle strength, strong muscle gains of a dry nature, and a hardening effect on the muscles. Estrogenic and progestogenic effects tend to be similar – prohormones that convert to estrogen and progesterone can cause large increases in mass and strength but much of the mass is of a poor quality visually and such gains often disappear rapidly as they are associated with water retention more than anything else. Estrogenic side effects are feared by bodybuilders and include increased water weight, increased susceptibility to fat gain in the presence of high estrogen and worst of all, from a cosmetic standpoint, gynecomastia.

It should be stated that while there are some products which are almost exclusively androgenic in nature with little to no risk of estrogenic/progestogenic side effects, the reverse is not true, in that compounds with high affinity for estrogen and progesterone receptors will still have an impact on the androgen receptor. You will often hear of prohormones and prosteroids being called androgenic or oestrogenic or even both, but it should be stated this is often based on their primary method of action and that all will have an androgenic effect at some level. Apart from this, prohormones will differ in their impact on other variables. Typically strong androgens are useful for promoting strength gains via the central nervous system (CNS) stimulation, independent of their anabolic or muscle building effects. All OTS steroids will promote enhanced red blood cell production which is why users of prohormones and prosteroids typically experience great pumps and vascularity.

The British Journal of Pharmacology published a Review of the Pharmacology of Anabolic Steroids (2008) that is a very good explanation of the nature of the relationship between anabolics and how they act in the body.

Paraphrasing and additions were referenced from the original article Prohormones – A Comprehensive Guide on Predatornutrition.com written by Reggie Johal, as well as MuscularDevelopment.com and Patrick Arnold.

Also referenced is the book Anabolics 2009, as cited below.

Llewellyn, William. Anabolics. 9th ed. Jupiter, FL: Molecular Nutrition, 2009.

The 2009 ARNOLD CLASSIC will webcast live on BodyBuilding.com March 03, 2009

Men’s Pre Judging will begin Saturday March 7th at 11:00 AM Central Time

Men’s Finals will broadcast Saturday at 6:00 PM Central Time

2009 Arnold Classic Men’s Bodybuilding Competitors

*Gustavo Badell
*Moe El Moussawi
*Toney Freeman
*Kai Green
*Ahmad Haider
*Marcus Haley
*Johnnie Jackson
*Dennis James
*Victor Martinez
*Ronny Rockel
*Silvio Samuel
*Sergey Shelestov
*Branch Warren

For additional Arnold Classic information and coverage check out BodyBuilding.com or MuscularDevelopment.com

Here is a short article posted by MuscularDevelopment -the most hardcore bodybuilding magazine- in which Robbie Durand MA, writes about cholesterol’s direct relationship to muscle building.

In short, cholesterol is needed for testosterone production. An increase in testosterone results in a rise in anabolism. That is why eggs have always been a staple of a bodybuilder’s diet. Click here to view a steroidogenesis chart diagramming cholesterol’s direct chemical pathway relationship to testosterone production. Notice that cholesterol is the base for all of the hormones produced in the chart.

Many people are afraid to eat large amounts of eggs in the quantity that bodybuilders are known to, for fear of heart related health risks. For anyone subscribing to that train of thought, I challenge you to read a previous article titled: Cholesterol- Key Role in Muscle Mass Increases- Don’t Be Afraid of The Egg!!

Another post that emphasizes the nutritional value of eggs can be read here and is titled: What Is Being In a State of Positive Nitrogen Balance? What Are Amino Acids? What Is Complete Protein? Learn About Protein Utilization (Chart) & Relationship To Food

As you read the above listed post, it is important to note that eggs are such a good source of quality protein that they are used as a basis of comparison in rating the protein quality of other foods, with eggs given an arbitrary value of a perfect 100. Eggs contain only 12% protein by weight. Yet because of the specific balance of amino acids present in that protein, 94% of it can be used by your body. Eggs are ultimately the most absorbable food source.

Here is the following article by Robbie Durand titled: Dietary Cholesterol Increases Muscle Mass.

Many of the bodybuilders of the ‘60s who wanted to put on mass were on the Vince Gironda diet of steak, eggs and protein powder mixed with whole cream. The diet also recommended 36 whole eggs per day and 1-2 pounds of red meat per day. It was a high-fat, high-protein, low-carb diet, with plenty of green veggies. It was also packed with a lot of cholesterol, which may have been the most important component of the diet. Based on the last several articles that I have written, it should be no surprise that cholesterol is important for building muscle. Cholesterol is a precursor for testosterone production. Unlike most cells that use cholesterol primarily for normal cell functioning, Leydig cells (testosterone-producing cells in the testis) have additional requirements for cholesterol, because it is the essential precursor for testosterone production. A new study in Endocrinology sheds some interesting new evidence to support how cholesterol is needed for testosterone production. Researchers reported that an increase in leutinizing hormone (a hormone that signals testosterone production) resulted in an increase in the synthesis of cholesterol synthesis and uptake in the testis.¹⁶ So if you are on a low-cholesterol diet, it may have a negative impact on muscle building due to impaired androgen production. Researchers have long thought that cholesterol may be important for muscle building, but never had the science to back it up…until now.

A recent study put the cholesterol muscle building theory to the test. They took 25 men and 30 women who filled out food diaries of what they ate and followed them over 12 weeks in conjunction with a resistance training program. The researchers compared the relationship between dietary cholesterol and gains in muscle mass. At the end of the study, the average dietary cholesterol consumption was strongly associated with the change in lean mass. Interestingly enough, although dietary protein was correlated with dietary cholesterol, protein by itself was not significantly correlated with change in lean mass. This means the researchers found that cholesterol— but not protein— was associated with changes in lean muscle mass. This means that all those cholesterol-free Egg Beaters that bodybuilders have been eating for years aren’t going to do jack for building muscle! The researchers noted that the study participants with higher cholesterol levels were more likely to have higher levels of inflammatory chemicals and cardiovascular disease risk factors. The scientists noted that cholesterol increases the body’s inflammatory response to the muscle damage from exercise and that this inflammation response stimulates the body’s muscle-building “anabolic” processes. (While chronic inflammation in arteries or other tissues is unhealthful, short-lived inflammation is an integral part of the muscle-building process.)

1.    Riechman SE, Andrews RD, Maclean DA, Sheather S. Statins and dietary and serum cholesterol are associated with increased lean mass following resistance training. J Gerontol A Biol Sci Med Sci, 2007 Oct;62(10):1164-71.

This article pertains to ingredients found in natural test boosting supplements.

In a previous post, I discussed the topic of: Profile Of Common Ingredients Found In Natural Test Boosting Supplements.

What needs to be examined now, is what ingredients are backed by research. Often times, manufacturers will make up fancy names for ingredients that are of little worth and include them in the advertised supplement. Because we don’t know what some ingredients are or the proven research behind the ingredients used in the supplement, we assume that the supplement will contain only ingredients that are proven to increase testosterone production in the body.

Fact is, supplements are just too expensive for consumers to be making uneducated purchases on products that may or may not deliver the intended results. With natural testosterone boosting supplements, this is an ongoing issue. 

So the best option is to educate yourself on the ingredients that are in natural test boosting supplements by reviewing known research and data, and to learn what to look for in a product.

The following ingredients have been grouped together in categories consisting of whether or not they are:

1. Supported by research

2. Supported by some research

3. Or that there is no documented research supporting the ingredient’s effect on testosterone at all.

Which brings us to the most popular natural test boosting ingredient sold on the market, Tribulus Terrestris.

While Tribulus Terrestris falls into a category with little official research, I do believe that this is an ingredient with merit, when consumed properly. Therefore, I have chosen to leave Tribulus out of all the categories and write about it independently with information coming from my first hand usage and knowledge of the product.

• Tribulus Terrestris

Having taken several Tribulus products personally, I can say that Tribulus definitely does something. However, there are two critical factors that must be taken into account for a Tribulus product to be effective in any manner.

That being:

1. Purity

Tribulus comes in varying degrees of product purity. Examining the steroidial saponins percentage of purity will indicate how pure the product is. I have seen products as low as 20% purity and high of 80% with the most common purity level being 40-45% purity in the majority of Tribulus products.

2. Dosage

As stated in the studies, Tribulus administered in the low doses (under 1 gram) that are seen in the serving amount of many products, is just ineffective. Of course, product purity will also factor into what constitutes and effective dose. Based off of personal experience, I would recommend an average of 3-5 grams per serving, being an effective dose. Anything oral, including anabolic androgenic steroids, must be taken several times throughout the day as well. So when taking Tribulus, I have found that consuming the product  approximately every 4 hours seems to work well. Now what one must consider when supplementing with Tribulus, is product cost efficiency. Since rather large doses are needed regularly throughout the day, this could prove to be an expensive supplement.

Regardless of cost, I believe that Tribulus is a good product that has the ability to provide users with some positive results. However, I would definitely not compare these results to those associated with AAS use. For the natural bodybuilder, Tribulus is a good addition to the supplement arsenal, providing a slight but noticeable increase in aggression, sex drive, and mental state. My summation is that Tribulus, when taken appropriately, does result in a slight increase in the body’s natural production of testosterone; which may help provide the natural bodybuilder with the ability to achieve higher intensity in his workouts, resulting in more gains.

HERE IS A LIST OF INGREDIENTS WITH NO DOCUMENTED PROVEN CLINICAL OR EXPERIMENTAL RESULTS:

• Avena Sativa
• Maca Root
• Flavanoids
• Chrysin, Apigenin, and Hydroxflavones
• Ipriflavone and Methoxyisoflavone
  
• Muira Puama, Catuba Bark, Prickly Pear, Dear Antler, Fenugreek, Forskolin, Passion Flower, Schisandra Chinesis, Horny Goat Weed / Epimedium, Pygeum Bark

HERE IS A LIST OF INGREDIENTS WITH WEAK OR CONFLICTING EVIDENCE OF INCREASING TESTOSTERONE IN THE BODY:

• Acetyl L Carnitine
• D-Aspartate
• Cordyceps Sinesis

 INGREDIENTS THAT HAVE SHOWN POSITIVE RESULTS AS ORAL SUPPLEMENTS IN HUMANS: 

What Ingredients Actually Increase Natural Testosterone Production

• ZMA   
  
• Eurycoma Longfolia (Longjack) / Tongkat Ali

Sub Category: Split Sex-Hormone Binding Globulin and Testosterone

• Urtica dioica (Stinging Nettle)

Sub Category: Aromatase Blockers

• Grape Seed Extract
• Androstenetrione
• Methylated Flavanoids: 7-hydroxflavone and 7,4-dihydroxyflavone (7-methoxyflavone and 7-4dimethoxyflavone)

Sub Category: Estrogen Receptor Blockers

• Resveratrol
• Indole-3-Carbinol and di-indoly l-methane
  
• Methanol Extracts of Red Clover, Chasteberry, and Hops
  
• Calcium Glucarate

Sub Category: Reduce Conversion to DHT

• Saw Palmetto   
• Stinging Nettle

Increasing IGF-1

• Creatine Monohydrate
  
• Acetyl-L-Carnitine
• Colostrum

 Information pertaining to supplement ingredients referenced form MUSCLE FORCE Fitness Research (TM) 

William Llewellyn’s ANABOLICS has been the most trusted anabolic steroid information resource for more than a decade. Considered the definitive reference manual on physique- and performance-enhancing drugs, this book includes an extensive review of the history, availability, clinical application, and practical use of anabolic/androgenic steroids, human growth hormone, insulin, anti-estrogens, diuretics, reductase inhibitors, thyroid hormones, stimulants, and a variety of other performance medications. The latest (9th) edition has been fully updated since the 2007 edition.

Remember the $20 million dollar, highly anticipated, Mitchell Report and all the testimonies in front of Congress on the illegal use of steroids and other performance enhancing substances by players in major league baseball? Well, Congress seemed to like Anabolics 2007 enough to site it repeatedly in the Mitchell Report, which was essentially a Major League Baseball witch hunt, but discredited the author, William Llewellyn, by unfairly and inaccurately identifying him as an advocate of illicit steroid use by professional athletes.

According to the report there is no such thing as a steroid user – only abusers – and apparently this categorization applies even to those who write about steroid use in sports.

Anabolics 2007 is cited four times by the Mitchell Report in this context.

Molecular Nutrition is offering an online ordering price of $59.00 -which is discounted from its retail price of $79.99

BodyBuilding.com is posting an article series titled, 5 Days of Dorian which will provide readers with depth interviews and training Q&A straight from The Shadow himself, 6 time MR OLYMPIA – Dorian Yates.

Here are some note worthy excerpts from the series:

The PUMP is just extra blood flow to the muscle. Just because you pump it, it doesn’t mean you are going to create any growth. I can increase blood flow to the area with a 20-pound dumbbell but it’s not going to make me grow

I always trained like that (High Intensity with its emphasis on few sets and maximal effort) so there wasn’t a huge difference. I just cut back a little bit from ‘92 onwards. Generally, before that I was doing two sets to failure. A lot of people get confused because it has been put out in the magazines that Dorian does one-set training. I never did one set per exercise: what I did was one set to failure.

I did the warm up sets before that and how many I did would depend on the exercise and where it was in the routine. The idea was to warm up and prepare that muscle for the maximum set because that was the one that counted, where you are overloading it and you are putting stress on your body that it is not used to and it is going to react by growing slightly bigger and stronger: that’s the idea. Prior to ‘92 I was doing two sets to failure, so I would do maybe a couple of warm-up sets and then one set to failure, then probably drop down the weight probably five to ten percent for the next set to failure. Obviously, if I’ve been to failure with 100 pounds and I have six to eight reps, then if I did 100 pounds on the next set I wouldn’t get those six to eight reps because of the fatigue, so I would have had to drop down.

But actually you can do more training and more volume as a beginner because you are not generating that much intensity. Let’s say that you are just starting bodybuilding and you do three sets of squats to failure with 100-pounds. That’s going to place a certain degree of stress on your body.

Moving forward, you have been training for six years and you are doing 400-pound squats. That is four times the weight and a lot more stress on the body, but your nervous and immune systems, your recovery systems, haven’t changed from day one. So as you get bigger and stronger and more advanced you are able to generate a lot more intensity and stress, but the ability of your body to recover from it – unless you bring anabolic steroids into the equation – hasn’t changed.

So one set of squats with 400-pounds is probably more stressful then three with 100-pounds. Therefore as you get more advanced you should be doing less volume, provided the intensity is high.

I would always pre-exhaust before I got onto the compound exercises, but I did leg press, and hack squatting, or squatting on a Smith machine instead of going to squats. And I found I got much better development from these exercises than from just heavy squatting. It depends a lot on your structure, but it (the squat) didn’t suit me. So hack squats, leg presses and pre-exhaustion with leg extensions.
For calves I did standing calves raises and seated calve raises, very heavy with full range of motion, controlled.

[ Q ] Clearly nutrition and training are the most important bodybuilding aspects one needs to consider. If a young bodybuilding aspirant asked you whether he should add steroids to this mix, what would you say?

I would say no because at the beginning you are going to grow anyway, as you have a lot of potential there. The body is not used to exercise. You need to learn what effects your diet has on your body and how to train properly. You won’t learn these things as well if you are taking something that will do the job for you.

And if you are overtraining it will mask this. So you are going to get some results anyway and you need to learn how to train and eat properly and get the most from these things. And you will grow anyway over the first couple of years.

Actually, it also seems that steroids work better on someone who has been training over a longer period, maybe because they are able to generate more intensity.

It gets to a point where it’s hard to recover, so for a beginner I definitely wouldn’t recommend them. I don’t recommend them to anyone but for someone who is just starting it would be especially detrimental. It wouldn’t be doing them any favors.