Pre-Exhaustion techniques 101: Everything you need to know to supercharge your workouts and progress!!!!

So you want to know a way to supercharge your workouts and bust through some plateaus in terms of size and strength? Well adding a pre-exhaustion technique to your workouts are a way that will really add a lot of progress that goes against much of the mainstream literature that you read online.

Lets take a leg day for example. Everywhere you read we start with the hardest lifts first when we are fresh, and from a scientific standpoint that makes sense. Do the hard stuff while you are fresh, when you can push heavier weight, blah blah fucking blah!!!! Well there comes a point where we need to think outside of the box and challenge the rules a bit to continue making progress. And you would be surprised to find that something you think would make you weaker actually makes you stronger!!!!!

Think about this, would’t doing some heavy sets of leg extensions BEFORE squats or leg presses lead to an increase of blood flow and in term oxygen transport to the working muscles that will lead to a bigger and better squat? I can tell you without a doubt YES!!!! Now at first this will be hard, you will be fatigued. But as you get more advanced you will recover much quicker and will utilize the enhanced blood flow to your advantage to gain strength and overall create a new stimulus that is often needed for growth. Below is an example of a Pre-Exhaustion technique that I will often use on chest sessions that has led to some pretty drastic progress!!

Exercise 1: 4 sets of 25 push-ups super-set with 30 seconds of a most muscular chest flex to drive as much blood flow into the chest as possible.

Exercise 2: 4 sets of Pec Dec fly’s working up to 1 really heavy set of 10, followed by a 30 second ISO hold at 50 percent of the work weight.

Exercise 3: MAIN lift, usually and incline or flat press!!!

As you can see you are a few exercises deep BEFORE even hitting the main lift. You will be fatigued and tired a bit, but mark my words you will GROW, and isn’t that what bodybuilding is all about!!!

BEYOND JUST BODYBUILDING

HGH 101: All about Human Growth Hormone

Out of all the performance enhancing compounds I have used over the past decade I have been in the gym nothing has drawn more questions or confusion more than HGH!!!! The biggest misconception that I often see is that it’s often confused as an anabolic steroid and that is simply not the case at all. HGH is a protein peptide, that is released by your Pituitary Gland, wheres steroids are testosterone or testosterone derivatives that are androgenic (produce masculine effects) in nature. In addition to that, the mechanisms of action are very different which I will be explaining here.

Anabolic steroids are primarily responsible for growth in regards to what we call hypertrophy, which is the enlargement of existing muscle cells. But, the one caveat here is that there is a cap to how much growth you will obtain, assuming training and nutrition are locked in and that is you only have a specific number of muscle cells in a muscle. Let’s take your chest for example, you have 1 million muscle cells in your pec, and that is largely genetic. Now through training, diet and the introduction of androgens (steroids), you can maximize just how big those existing cells will become. But again you still only have 1 million cells that can undergo that process. Now here is where GH, the granddaddy of performance enhancement (in my opinion, but many will agree) comes into play that will allow you to take your progress to a whole new level!!!!!

GH does not make existing cells bigger, they actually create new muscle cells through a process known as hyperplasia, which in turn can grow bigger!!!!! This is the biggest reason why HGH is such a sought after addition to a performance enhancing protocol, and this effect is invaluable and can lead to a much greater ability to continue building muscle well beyond what steroids can provide. In addition to creating new muscle cells, GH will provide a handful of additional effects including enhanced overall recovery, decreased body fat, increased metabolism, improved sleep, increased growth of cartilage and tendons, improved bone density and improved sexual performance!! But these improvements do come with some side effects and most of that is going to be dose dependent!!! Buuuuut, the greater the dose of GH the more performance effects we will see, so this is where it is like walking a tight rope. Side effects such as lethargy, decreased insulin sensitivity, numbing of the hands and feet and the potential growth of organs (with very high doses for an extended period of time) are not uncommon, but for the most part can be controlled with responsible use.

In regards to dosing we really have 2 categories here and that is therapeutic, mainly used for healing and rejuvenation and performance enhancement. For a therapeutic effect just 1-2 IUs a day is more than enough and should provide some nice effects, especially for the aging male. Now when it comes to performance enhancement this is where it can get a little tricky. Generally speaking a starting dose of 3-4 IUs a day will be a great place to start and allow your body to adjust to the addition of GH to the body. But to really begin to see the muscle gains that we seek, a dose of 5-6 is usually the sweet spot, where side effects are for the most part (except for feeling a bit tired) are kept at bay. But if we increase the dose up to 7-8 IU we will grow even more, but now we are having to counter act the host of side effects that come with this. The most notable is the insulin resistance, which is why its not uncommon for GH users to add insulin to the protocol as a way to combat this. But I will say this is not ideal, especially for someone not looking to compete at a high level. There is too much guess work dealing with insulin dosing and it is not worth it for most people to gain a few additional pounds of muscle. Stick to the 3-4 IU range and you should be fine!!!!!

GH ideally needs to be ran for at least 20 weeks, to really give your body time to slowly create and build the new muscle cells. When combined with anabolics (which is the only way I would see even using GH) those new cells that are built will continue to grow bigger and stronger leading to a bigger and leaner physique!!!!! Happy cycling!!!!!

BEYOND JUST BODYBUILDING

3 things YOU can do to not lose progress over the Holiday season!!!!!!

Holiday season is quickly approaching and that means holiday parties, family gatherings and work functions will be in full swing as we ring out of 2025 and into 2026, and that typically means fitness and progress typically takes a hit as we navigate this time of the year. Lets be honest, it does become a little harder to stay on plan when we have so much good food all around us, or co-workers and family members telling us to “live a little” its the holidays. And by “live” they really mean be like everyone else and be a fat slob with no regard to their appearance or health. So how exactly do we partake and not feel like an “outcast” but still adhere to some parameters so that progress does not all go out the door?

1. Drink a larger glass of water before you take your first bit of anything!!!! lets face it, when we are somewhat full our chances of overeating are much smaller. Filling up on water first gives our brain the illusion we are “full” so even though we may end up eating off plan, this will mitigate a lot of the damage. The worst thing you can do is not eat all day to “save up” for a party. This leads to eating way to much food, feeling like a complete fat-ass and not making smart choices!!!!

2. Eat smaller meals throughout the day. Much like tip 1, this will ensure that we are a little more full, so overeating is much less. Plus, by eating a little more frequently throughout the day, our metabolism will be much higher and that is the key to limiting the damage from our food choices!!! I mean, we should be eating consistently throughout the day anyway, but this is even more important the day of a gathering.

3. If you drink, stick to vodka redbulls!!!!! My theory behind this is the stimulant effects of the redbull speeds up our metabolism and in a way reverses the damage of the alcohol and junk that we may be consuming. Plus, you will get intoxicted quicker lol, and isn’t that the main effect many of us are seeking anyway?!?!

So there you have it, my top 3 tips for managing the holiday season and not falling behind the 8 ball, but allowing you to still enjoy life with people who matter to us. I understand there is life outside of just the gym, and I will never tell someone to forgo those things in life.

10 best bodybuilding foods on a budget!!!

Lets face it, Bodybuilding is EXPENSIVE and as you get further and further along on your journey this expense will get even greater. There will come a point where you will either need to level up financially (aka make more money) or find a way to still get the proper foods in that are more cost effective. I mean shoot, I have myself leveled up financially but still utilize these options because they still get the job done. You do not need to eat filet mignon or grass fed organic eggs to achieve a really good build. Below are 10 muscle building foods that are cost effective and will still get you results.

1. 85/15 lean ground beef!!!!! Yea yea I know its not the leanest cut, but the little bit of extra fat is not going to hurt your physique. A way to make it leaner is to use paper towels after cooking to soak up the extra oil and that will make the beef leaner and dryer.

2. Whole Eggs. This is a huge bodybuilding staple and one that I utilize almost daily still today. If you can afford to just eat the whites then great, but I will say that it is not necessary and you can still get in really great condition and build some serious muscle just eating whole eggs. I mean the Golden Era guys were notorious for eating whole eggs and gallons of milk lol, so there is proof in the pudding,

3. Regular Peanut Butter. Not the organic or natural peanut butter but the regular, store brand. Yes the one that has some sugar and oil. It’s not like you’re going to be eating the entire jar, but this is a great option to get the added healthy fats and calories needed for growth. This is something that I eat and utilize on the regular.

4. 85/15 ground turkey. Much like ground beef go for the fattier, cheaper option here and use paper towels to make it leaner on your own. This will save you some money and lets be honest, the higher fat turkey tastes a little bit better anyway lol!!!

5. White pasta. A regular staple for me, here is a pretty cheap option that will give you some solid, clean carbs. I will say rice is the preferred Carb source, but there is nothing wrong with using pasta on occasion. It is still a pretty clean source and one that taste pretty good as well.

6. Jasmine Rice. This is my regular staple Carb, and one that is a little lower on the glycemic index. You can get a fairly large bag for around 10 dollars!!!

7. Cream of Wheat. I am a big advocate of cream of rice, but lets be honest cream of rice can get pretty pricey. So here is a solid plan b. Cream of wheat is pretty damn similar with the only difference being that cream of rice is slightly higher in terms of simple sugar content, which is good pre or post workout. But this will still get the job done at a fraction of the cost.

8. Rice Crispy Treats!!!! Yes I said Rice Crispy Treats. I know what you are thinking, how can this be part of your diet plan. Well its all about timing. If eaten around workout time, this is a perfect pre or post workout food that will spike blood sugar and help transport proteins and fats to the muscle that is needed for growth. Limit this to around workout times, because this is a little more on the junk side of things but can still be a part of the bodybuilding diet

9. Bag of mixed nuts. Another great way to get some added calories and fats in our diet, with most of the fat coming from unsaturated fat. And a handful of nuts is going to be much higher in calories that 10 ounces of chicken, and lets be honest calories are truly what are needed for growth.

10. Bag of frozen Veggies. Fresh veggies and fruits are always the preferred option, but again we are trying to keep cost down while still reaching our goals. There is nothing wrong with using frozen fruits and veggies, as we are still getting many of the same vitamins and minerals.

So there you have it, 10 budget friendly foods that don’t break the bank but still get the job done. Happy Training!!!

BEYOND JUST BODYBUILDING!!!!!

Why you need to create your own reality!!!!

Just take a look around and it will take all but 5 seconds to see just how brainwashed much of society has become these days. Take a look around the gym and you will quickly see how many people are distracted and who have become slaves to a false reality, aka their phone, social media , etc…. It seems as if people no longer have the ability to think for themselves and that my friends is a huge fucking problem.

Every where you look we are being groomed by society to think a certain way, be a certain way and act a certain way. Shit it even comes down to having a family and what you do for work. Get married and have 2.3 kids because that‘s what “normal” people do. Sit in traffic for hours to then sit your fat ass behind a desk at a job you hate is what “normal” people do. Let yourself go as you get older because, you know, got out of it is what “normal” people do. Well I don’t know, because I live in my world and created my own reality, and I suggest your ass does the same thing.

You see, what others find normal I find a joke. I am not one to work the 9-5, sit in hours of traffic, to get out of shape to come home to a house full of kids screaming and a nagging wife who looks like a bag of ass. I had this vision in my mind of how I wanted my life to play out and I am creating that vision in my head. Not saying that everythign will be smooth each and every day, but as long as your taking steps ahead, you are getting closer to your reality.

If you dream of owning a business do it!!!! If you think that looking like a real life action figure looks cool, become that. If the thought of coming home to a bunch of kids crying and screaming and to a wife who only gives you a piece of ass once a month, then don’t!!!!! You do not have to fall victim to this picture that society has painted for you. At the end of the day, they are not living your life for you. They are not paying your bills nor are they controlling your happiness, and to that I say live a life that brings you joy, no matter what or how that looks to society. Because at the end of the day, much of society wishes to do what you are doing anyway. Be a winner and create your own reality!!!!!!!

Deca 101: Everything you ever wanted to know about Nandrolone Decanoate

Deca, every time I hear that word out of someone’s mouth it brings tingles to my body!!!!! Well not exactly like that, but I will say that Deca is a pretty great compound lol. For starters, it bangs one hell of a punch in a very small amount! On just 100 mg a week you will see some nice recovery and tendon healing benefits, as well as a nice increase in strength that a lot of other compounds will not give you.

One huge benefit of Deca is the long chain ester that it is attached to, allows for a much lower injection frequency compared to a lot of other compounds. With a half life around 9 or so days, a once a week injection frequency is the most common among users. Now if you are getting the dosage up to around 600 mg or so, then you may want to increase the injection frequency, but anything 400 mg or lower a once a week injection works well!!!

Now I have used Deca a handful of times over the years and it is one of the most side effect friendly steroids one can use. It has very little in terms of estrogen conversion and is low on the Androgenic scale, meaning acne and other notable side effects are often minimized. Now that does not mean that this steroid is side effect free, it just means that estrogen and androgenic side effects are often times not of a concern. But the one difference between Deca and a lot of other compounds is it does have a fairly high rate of Prolactin conversion. For me, this was a concern and one of the big reasons that I no longer run Deca. Prolactin will cause many of the same side effects that estrogen will, as well as a few that are unique. Gyno, acne, mood swings, lethargy and the like are still common with higher levels of Prolactin. For me personally, Gyno was an issue, especially when my dosage was taken a little bit higher. Now everyone is different, and I know plenty of guys who have no issues with Prolactin induced side effects while running Deca, I was just not one of them. Now most of this can be remedied by the use of Cabergoline, which prevents Prolactin from forming in the bloodstream. Typically a dose of 0.5 mg twice a week will be all one needs. Another common side effect you hear about is the dreaded “Deca Dick” which is essentially a limp pecker lol. When Prolactin levels get too elevated it will be very difficult or damn near impossible to get an erection no matter how hard you try. Keeping your Testosterone dosage neck and neck or slightly higher than the Deca dose can often prevent this. So if the Deca dose is 400 mg, 500 mg of Testosterone will often times be used as an offset for Prolactin induced side effects.

In terms of cycle length, I would recommend 12 weeks as a minimum, with 16 being far more common. This is due to the longer ester attached to Deca, which causes peak blood concentrations to be reached around the 8-10 week mark. Deca is best suited as an off-season builder, do to the fact that it is not going to have much leaning out or hardening properties. One can see a pretty high level of size gain in a fairly short amount of time with Deca. The strength increase is also quite a bit higher than many other compounds, so much so that one may need to really focus on keeping the weight lighter and training in the higher rep range to keep one from getting injured. One big issue with some compounds is that because we get so strong so fast, we essentially outgrow the tendons and ligaments. This is where a lot of strains and tears come from, essentially the body has not adapted to the increase in strength because it was so rapid. But, by modifying things and being smart, we can remain in this game for the long haul. Always remember there is no finish line with bodybuilding!!!!!!

Sample Growth Phase Cycle

Weeks 1-16 500 mg a week Testosterone Cypionate

Weeks 1-16 400 mg a week Deca Durabolin

Weeks 1-4 25 mg a day Dianabol

BEYOND JUST BODYBUILDING!!!!

Why Hunger is the Most important marker for physique progress.

When it comes to fat loss and muscle building, hunger is a tall tail sign that what you are doing is working. Let me give you a little insight about hunger, and why it is so important. Well first off, hunger is your bodies way of telling you that it needs more food. In a diet phase this is a great thing because it shows your body is burning through the food you are giving it and it is in need of more. Hunger shows that your metabolism is firing on all cylinders is and primed and if your goal is weight loss or building muscle that is what we want.

One thing I hear and see all the time are guys saying “I am not hungry when I am dieting and this is awesome!!! I have no cravings and I really don’t feel like eating much, if at all.” The problem with that thought process is that if your not hungry there is a pretty good chance that your body is not using food as efficiently as it should, and that is a BIG problem. This is your body telling you that it does not need any fuel and what it is getting is being stored.

Have you ever wondered why no matter how hard you diet you just cant seem to drop fat? You have no hunger and even though you are eating less and less you start moving in the wrong direction. This my friends has all the bit to do with your metabolism, or lack there of. Hunger will tell you everything that you need to know about how well your body is using food. It is pretty simple, the hungrier your are the more your body is burning through its calories. Now you still need to be in a deficit here, but keeping hunger high as you increase the defecit slightly week to week will ensure that fat loss remains high. The same can be said for gaining new tissue. Being hungry shows that all the increased calories that you are consuming, or should be consuming lol, are being used for growth and your body is in dire need for more.

So, here my friends is a quick explanation as to why and how hunger will give you a very good picture of what is going on with your body. If you are not hungry, then it is about time to analyze what you are going to ensure that you get back on track and get the ball rolling again for long term progress.

BEYOND JUST BODYBUILDING!!!!!!

The Big Benefits of Cialis for Bodybuilding

Cialis is by far one of the most beneficial health supplements that any bodybuilder, especially the aging male, should include in their overall stack. Cialis works by relaxing all of the smooth muscle in the body, allowing for a greater blood flow effect that is NOT just reserved to your penis lol. It affects all tissues of the body and that is incredibly important to us as bodybuilders in many different ways.

First and foremost, this will dramatically lead to a decrease in blood pressure because now that blood doesn’t have to work as hard to transport blood throughout the body. And as we know, overtime blood pressure can potentially rise due to the use of Anabolic and overall lifestyle. Secondly is prostate health, and I can tell you that Cialis can really benefit prostate. With a relaxation in the smooth muscle of the prostate, this can help protect the prostate from potential enlargement that often occurs due to Anabolic use.

Lastly, in a performance enhancement sense, Cialis can really help with muscle pumps in the gym. I can tell you that there is nothing that will give you better pumps than Cialis. Now since it has a long half-life. 7.5 mg a day is really all you need to do the job. You can get by with even 5 mg being an effective dose, but I believe that 7.5 is the best dose.

BEYOND JUST BODYBUILDING!!!!!!

How to make a physique transformation

Transformation, that is a word that everyone dreams of hearing about themselves, yet very few actually end up going through and accomplishing it!!! Now why is that? Well my friends I am going to tell you, because it HARD, and requires quite a bit of work and consistency that very few people have!!!! You see, this shit requires work and quite a bit of it and people are just inherently lazy!!! Most people just want the easy way out and the fast result. They want the results without putting in any of the work or taking any of the steps necessary to reach said goal. But before we can even begin a transformation journey we must first understand what is actually required in the first place.

Number 1 is understanding where it is that you even want. This goes way beyond just saying I want to lose fat. How much fat, where on your body, what is the timeline and why do want this/why is this goal important to you? We must first be able to answer these basic questions before we can even begin. I recommend writing these things out ion a sheet of paper and taping it to your fridge or the mirror in the bathroom that way you have to look at it everyday to serve as a reminder of what YOU committed to. If you don’t follow through with this its on YOU!!!!!! YOU failed yourself and nobody else!! Next we must have a plan set in place. What are you going to do, what is your game plan? How are you going to get there? Having a layed out plan of attack is imperative? If you don’t you will fail!!!!!! Hire a fucking trainer if you don’t know where to go! Leave the ego at the door and admit that you need professional help. Let them take the guess work out of the equation and make things easier for you. This will ensure that you are taking the right steps toward progress, and this is even more important if you have tried in the past and failed!!!!!! Don’t think even for a minute that if you do the same thing you did last time that you will get a different result, nope you won’t! You will get the same result and that is likely failing at reaching your goal!! So put the ego aside, get a plan of attack put together and get to work.

Lastly we have consistency. Listen you can’t half ass this shit. You have to stay consistent if you want results. You have to stay with the plan, no matter how you feel. Trust me, motivation will dip and if you aren’t strong enough you will fail and nobody wants to be a FAILURE DO THEY. I sure as hell don’t, and neither should you. There will be days that you don’t want to go to the gym or eat your meals. WHO THE FUCK CARES!!! Do it, stay disciplined and tell that voice in your head to shut the fuck up there is work to be done. And what you will realize that as you stack more and more of these days together you will see how much control that you have over your results. You and only you are in control and nobody can take that away from you.

So there you have it when it comes to 3 things you need in order to really make a transformation this year. Make this the year that you stick to it and follow through with what you set out to do. You will never regret the results that you go with the work that you put in. But you first need to have what it is you want to accomplish written out. You then need to have a detailed plan as to what you are going to do. Make it specific, not go to the gym. Yea no shit but what are you going to do in the gym. What does the diet look like, supplementation and rest/recovery. Be as specific as possible. And last but not least stay consistent and understand that this shit takes time and is a long term journey. There will be days your not motivated or feeling your best and you still need to execute just as much as the good days. Stack each day and watch your body change week to week and month to month.

BEYOND JUST BODYBUILDING!!!!

Masteron 101: Everything you ever wanted to know about Drostanolone

Masteron, the absolute king of adding the finishing touches of an already polished physique. Masteron is not what we would consider a mass gain steroid, as it has very little, if any muscle building properties. But one thing that this compound does better than almost any other is giving your body a harder and more defined look that no other steroid can duplicate. Now I will say that if you are not already in single digit body fat this compound is pretty much useless. But for those already in a very lean state looking to add a little extra to their physique, this compound works wonders.

Masteron is a DHT derivative, which means that it has very strong Androgenic activity. With that, Masteron has the ability to directly burn body fat, as well as acting as an anti-estrogen in the body. Because of the anti-estrogen effect, Masteron will provide the lean physique with a harder look as well as a drying effect due to lower estrogen levels leading to a dryer and harder look. Then comes the strength boost and I will say that Masteron will provide the user with a pretty decent increase in strength, that is even more impressive when you consider that you will most likely be in a caloric deficit while using the compound. It is very important to keep the reps on the higher side, to avoid getting hurt lol. Remember that you are depleted, so your bodies ability to recover is compromised.

Now in terms of side effects, Masteron is pretty moderate compared to many of the other compounds on the market. Since this steroid does not aromatize, there is no concern for water retention or gyno. Now since Masteron is a pretty strong androgen, side effects like acne, slightly enlarged prostate and in the case of Masteron, male pattern baldness, are definitely a concern. This is why finasteride is often times used with any DHT derived steroid. But again, much of this is dose and individual specific. What affects one person may not affect another.

In terms of cycle dosing, 300 mg a week is the typical sweet spot dose, with a Monday, Wednesday and Friday injection schedule. Typically this is an add on to an already put together cutting cycle and used toward the end of the fat lose phase to add the finishing touches to the physique.

Weeks 1-12 300 mg Test Prop/week

weeks 6-12 300 mg Tren Ace/week

weeks 6-12 300 mg Masteron/week

weeks weeks 8-12 50 mg Winstrol/day

BEYOND JUST BODYBUILDING!!!!!!!

Dbol 101: All you ever wanted to know about Dianabol

Right here is one of, if not, the oldest and most well known steroids known to man and this is good ol’ Dbol tabs. Dbol (Dianabol) has been around since the dawn of time and was a favorite among the golden era bodybuilders, in part because its effective and rarely faked. Dbol is one of those steroids where work weights soon become warm-up weights and everything just feels lighter in your hands. You just feel like a strong ox, and the results come on FAST. Now the only issue here is the results fade away just as fast as they come on once the cycle is discontinued and that is why Dbol is often front loaded as part of a longer ester cycle.

You typically see Dbol ran the first 4-6 weeks as part of a cycle, often called front loading, in order to get some faster results while the longer chained compounds (most often test and Deca) are building up in your body. A modest dose of 25-30 mg a day for 4-6 weeks tops should provide some solid size and strength, while keeping side effects more on the moderate side. It’s not uncommon to gain 5-10 lbs in 3-4 weeks, with a good majority being water retention, while using Dbol.

With that being said its very important to fully understand what the purpose of the compound is and how to use it properly. Dbol has the ability to provide a good amount of volumization in the form of water retention. This allows for much greater strength and nutrient transport, which is important for overall progress. Dbol is very good at increasing carb uptake in the muscle as well, which is why one common side effect is high then low blood sugars. This can be advantageous during a growth phase because the user will be able to get more carbs and nutrients into the muscle, allowing for an increase in strength and muscle tissue breakdown. Even though most of the weight gained is due to this water and carb retention, if you are training and eating effectively, you will be able to take advantage of the strength and vlumization to help with enhanced muscle tissue breakdown and allow for greater gains once the longer chained esters of the cycle start to kick in.

Now, this is no side effect free steroid, and is one that I no longer use!!! First off is the liver toxicity! Dbol is liver toxic and more so that most steroids. You often feel ill and run down, at least I did, while running Dbol and this is due to the fact your body is in full blown repair mode. Next we have the estrogen conversion and the potential for gynecomastia. Dbol converts to estrogen at a high level and it is imperative that one has Arimidex in the mix. 1 mg 2-3 times a week should suffice, but a lot of this is very individual. Next we have the elevated cholesterol and blood pressure and just added strain on the body because of the increase in water and carb retention. Now this can be controlled with the AI but it is very important to ensure that you are eating clean and keeping a good amount of cardio in the mix (which you should anyway no matter if you are bulking or cutting!!!!!!!). High blood sugars are pretty common with Dbol use and that is why limiting use is very important to keep you from crossing into pre-diabetic territory. Lastly we have acne and the effects on the skin, due to the increase in estrogen. Again the AI should help with this, but it is not a bad idea to shower 2-3 times a day and use an exfoliating body wash to keep the skin as clear as possible.

Dbol is a very effective steroid, but I am at the point now where I am more focused on feeling good and taking compounds that are more of a long and steady gain, and not something that just throws a bunch of shit weight on me. But for someone who is newer to cycling that wants to really GAIN on cycle then I think Dbol is a great addition and provide a quality look if everything is in place!!!

Weeks 1-12 Test Cypionate 500 mg/week

weeks 1-12 Deca Durabolin 300 mg/week

weeks 1-4 Dbol 30 mg/day

BEYOND JUST BODYBUILDING!!!!!

Tren 101: Everything you need to know about Trenbolone!!!!!!

Tren, Tren and more Tren. Trenbolone is by far the most talked about steroid in the game and it has been for quite some time. First and foremost, there is no steroid on the market that is as cost effective as Trenbolone and that is a fact. For the cost, the results that you get are nothing short of remarkable and this steroid packs an insane punch mg per mg in a very small amount. The strength gains that you will see are absolutely insane and the muscle building effects are crazy. This is also one of the only steroids that has direct fat loss properties, meaning that it burns fat on its own!!! So you essentially build muscle and lose fat at the same time with a huge boost in strength. This is due to the fact that Trenbolone has an Anabolic:Androgenic rating of 500:500, with Testosterone being 100:100!!!! So Tren is 5 times stronger mg per mg than Testosterone, and as many know Testosterone is a very Anabolic hormone. So this is some powerful stuff we have here and needs to not be taken lightly.

Tren is commonly seen in 2 different formats, Tren Acetate and Tren Enanthate. Tren Ace (Acetate) is more common in a contest prep or cutting cycle where as Tren E (Enanthate) is more commonly found is a muscle building phase, due to is long half life. But you can use either during both phases will phenomenal results!! But, I will say these results come with a host of side effects that can make it a very tough Anabolic to manage. I myself no longer use Tren because of how it made me feel and act, and I am at a point where I would prefer to pay a little more money to feel good and less shitty on a cycle, which is why my go to’s now are EQ, Primo, NPP and DHB!!!!

First and foremost Tren will make you edgy, and I do not care who says what to defend it!!! Tren made me edgier than any steroid I have ever used, and it happened every single time that I ran it. I am talking 0 to 100 type edgy , wanting to strangle someone at any given moment type of edgy. Tren just made me a nasty and mean son of a bitch and I just did not like that side of me. Now we have the nasty and unpredictable mood swings. My mood was so up and down that it was not even funny. I would be happy, sad, angry back to happy in the span of 20 minutes!! My anxiety was horrible and the paranoia was insane. I would almost stop breathing because I would get panic attacks and I was just on edge all the time. But body looked great so it must be worth it right lol. Sleep went to absolute shit, and I think most can agree that Tren will wreck your sleep more than almost any steroid that you can run. I am talking 3-4 hours a night, mind constantly racing feeling like you just can’t relax. Prostate issues are extremely common and it just seemed that you had to take a piss every 5 minutes, to the point it was annoying. Others experience acne, blood pressure elevations and possible cholesterol issues depend on genetics. So you can clearly see that this stuff is pretty fucking toxic and powerful, but no one can deny the fact that Tren works and it works fast and very fucking well!!!!

Tren is suited as an add on to a stack or as an addition to Testosterone. Tren is also a steroid that I would limit to 8 weeks max!!!! Let me repeat that again. Tren is a steroid that I would limit to 8 weeks max!!!!!!!! Anything over that and you will see some issues with your health. I mean you will see issues regardless, but you will see many more if you stay on Tren long-term lol!!!!

Sample Tren cycle

weeks 1-16 300 mg Testosterone Prop a week

Weeks 1-8 600 mg EQ a week

weeks 8-16 300 mg Masteron a week

week 8-16 300 mg Tren Acetate a week

BEYOND JUST BODYBUILDING!!!

Equipoise 101

This right here is the steroid I have personally used more than any other steroid!!!! Man I love EQ and will continue using it over and over again for quite a while. When something works well for your body and produces results you stick with it and for me EQ does just that.

For starters, EQ (Boldenone Undecylenate) does not convert to estrogen so bloating is not an issue. It is also the most versatile steroid in my opinion that one can run, do to the fact that is has a pretty good anabolic and nitrogen retention effect. EQ will put on muscle at a pretty steady rate, assuming that you are eating in a surplus and training with intensity. It will hold muscle well during a diet and keep your body in an anabolic state even while in a deficit. This will ensure that you do not lose muscle and keep your metabolism high during a fat loss phase. Now EQ is weaker in terms of overall growth mg per mg compared to Testosterone, but due to the fact that there is little to no estrogen conversion, everything gained on cycle will be true muscle tissue!!!!

Now with that being said, the proper dosage for EQ will need to be a bit higher compared to Testosterone. I would, at minimum, be using 600 mg/week with 800 being the upper sweet spot. Now due to the fact that EQ has a very long ester attached to it, I personally like to front load this with 800 mg the first 3 ot 4 weeks and then drop down to 600 mg per week for the remainder of the cycle. This will allow the hormone to reach a peak dose quicker and then you can drop back and maintain a more steady blood level following the front load. Now I would recommend 12 weeks minimum on EQ, with 16 truly being a very effective duration. This steroid is one of, if not the most side effect friendly steroid known to man , so a 16 week run should not knock you out all that much.

The most common side effects that one should experience is elevated hematocrit (due to the steroid having a very pronounced red blood cell elevation), a little anxiety, shut down of natural Testosterone production and some possible elevations in cholesterol. But due to the fact that this steroid has very little conversion to estrogen and is much weaker from an Androgenic point of view, the side effects should be pretty minimal and easy to control.

EQ cycle template (best used as a third cycle after Test only and Test with 1 other compound, most likely Dbol)

weeks 1-16 500 mg/week Test Cypionate

weeks 1-4 800 mg/week EQ

weeks 4-16 600 mg/week EQ

weeks 1-16 0.5 mg Arimidex 2 times a week

Cycle Hard!!!!!!

BEYOND JUST BODYBUILDING!!!!!

Testosterone 101

Ok, now here we have the most basic and well know of all Anabolic steroids known to man, and that is basic testosterone. Now all Anabolic steroids are either Testosterone or Testosterone derivatives with slight variances between compounds. But overall Testosterone is the most basic and easiest to understand from a performance and physiology perspective.

Testosterone has an Anabolic and Androgenic rating of 100:100 meaning that for every Anabolic affect there will be an Androgenic affect. All steroids, in regards to strength and side effects, is usually measured along side Testosterone as a reference guide. Trenbolone for example has an Anabolic and Androgenic rating of 500:500 meaning it is 5 times more potent mg per mg than Testosterone. And that my friends is one of the many reasons that Trenbolone is such a popular steroid, part in due to the fact that it bangs a punch at a low amount, but that does not come without a vast array of side effects that I will go into in a future article.

Now speaking of side effects, I will say that the side effects of Testosterone are fairly mild and much of this will be dictated by the dosage used. Lower doses, generally under 500 mg/week, carries a much lower side effect profile that say 1000 mg/week, which is not at all uncommon. The most common side effects are a shut down of your own natural Testosterone production, potential prostate enlargement, possible acne, estrogen elevation, potential elevation in blood pressure, a little elevation in hematocrit, and a little elevation in cholesterol. Now again, as I mentioned before, this is all dose dependent, and will also be largely individualistic in regards to what side effects you may experience. For me, the biggest side effects were a little bit of acne, some blood pressure elevation (which I control with the use of Cialis), and a little estrogen elevation (again which I often control using an AI such as Arimidex). Now this is just me, and the results can vary greatly from person to person, with a lot of this being due to the dosage used.

Now lets talk about dosing for the beginning bodybuilder or anyone new to performance enhancement. I would recommend a starting dose of 250-300 mg a week for anyone who is a first time user. You will often read on forums that 500 mg/week is a beginner dose and I say bullshit to that. The goal of performance enhancement is and always will be getting the most from the least amount of compound used. For someone who has never used anything before a 8-10 week cycle of just a single CC (MG) a week of either a Testosterone Cypionate or Enanthate ester will yield some pretty great results, without leading you down a road of side effects. Now for a second or third cycle I would say that 500 mg/week is a great dose, but only after your body has experienced what the extra levels of Testosterone can do for you and you have a chance to see what side effects, if any, that you are prone to.

As you get more an more advanced you will usually see guys (myself included I will not lie) taking their test up to 750-1000 mg/ week and stacking it with other compounds. This is because it takes a larger amount and a vaster array of compounds to produce results the longer down the cycle road that you go. But in order to keep you in this game for the long haul, always start with the lowest and most simple amount of any compound to see how your body reacts. The thing about Anabolics is no single individual is the same. Where one individual can feel great on a certain amount or a certain compound, another can feel like downright shit. For me, Trenbolone is a compound I can no longer use. As great as the results are, I feel like a psychopath on it. My anxiety is sky high, I have night sweats and can’t sleep, my aggression is absolutely insane, I get paranoia and I just feel so out of my head that I struggle to function the way I want. Body looks great, feel like shit. Dbol jacks my blood sugar up and I feel run down and lethargic most of the day. High levels of Testosterone I feel great, EQ also works with my body pretty well.

Now before I wrap this up I want to talk about the different types of Testosterone that you often times see. There really is only 1 type of Testosterone and that is Testosterone lol. What you see is are different ester types that control the rate of release of the hormone into the blood stream. First we have Test Proprionate or Prop for short. This has a half life of 2-3 days and is something we usually want to inject Mon/Wed/Fri or every other day. Next we have Test Enanthate and Cypionate, which are essentially the exact same. Some will argue that one holds more water than the other, but I have never experienced this. Both have a half life of around 7-8 days and can be injected once or twice a week depending on dosage. When taking your dosage up to 750-1000 mg we usually want to inject 3-4 times a week, but for a first time user in the 250-300 range a once a week inject will do just fine. Lastly we have what is called Sustanon 250 or Sust for short. This is a blend of 4 different esters that helps control the rate of release into your blood stream. Usually a Sustanon blend contains 30 mg of Test Prop, 60 mg of Phenylproprionate, 60 mg of Isocaproate and 100 mg of Decanoate. Essentially this is a blend of some fast, moderate and long acting esters that allow for a lower injection frequency. I personally do not really like the Sustanon blends, but again that is just me and everyone has different opinions.

There you have it, a cliff notes guide to the most basic and popular Anabolic on earth. Don’t forget to pick up my Ebook, Underground Steroid Handbook for a real life guide on everything performance enhancement based on real life experience. Cycle hard!!!!

BEYOND JUST BODYBUILDING!!!!!!

Anavar 101

Anavar (Oxandrolone) is hands down one of the most popular Anabolic steroids on the market right now, and for good reason. Now I will say I have used Anavar a handful of times in the past and the results were pretty solid, but you really need to understand how Anavar works and when to use it. The strength gains, especially during a diet, were very good and the ability to retain muscle while in a calorie deficit is likely one of the biggest reasons one would want to cycle with this compound. This is not something that I would recommend for someone looking to build off a cycle because Anavar is not going to do much for you in that department. But if you are looking to change your look, or refine as some would say, then I think Anavar is a great cycle addition to add to a testosterone base.

The favorable side effect profile of Anavar alone is a huge reason for its popularity in recent years. Things like acne, mood swings and aggression are mild to moderate at most on this compound. Now, don’t get me wrong you will still experience shutdown and some elevated liver enzymes, but this should return to normal range a few weeks after discontinuing the cycle. Now I will say that Anavar is one of a few compounds that I would recommend for a female dabbling in performance enhancement, mainly due to the side effect friendliness of the drug. Masculine side effects are limited, baring that you are not taking a high dose, and you should be able to obtain a very quality look as a female taking Anavar.

Anavar is typically a compound that I would recommend taking a minimum of 10-12 weeks at a lower amount, more as a recomp type of drug, stacking with a more Anabolic compound such as Test/Deca or Test/EQ. As far as dosing goes, for the male athlete, a dosage of 40-50 mg/day, typically split into 2-3 doses throughout the day is the perfect sweet spot for most men. Now I have personally gone higher, as high as 100 mg a day, but I just did not feel well on that dose. I constantly had an upset stomach and just fell ill, and at 40-50 mg a day I had no issues. Remember that Anavar really shines in a calorie defect and the cool thing about Anavar is that it is one of the only steroids that has a direct fat burning effect, due to the fact that it has a very high binding affinity for the androgen receptor.

Dosing for females will typically fall around 10-15 mg a week tops. Anything over that and you run the risk of developing some unwanted side effects such as virilization (development of male characteristics). Again I would run the cycle for 10-12 weeks and watch your physique change week to week, assuming that your diet and training are on point!!!!! Happy cycling!!!!!!!!

BEYOND JUST BODYBUILDING!!!!

The Importance of living in the NOW

I am back!!! I took a short hiatus away from the site and in all transparency was a little lost and was not feeling as present as I once was. Now, not saying that we should not worry about the future or think about the past. But you see I was spending way too much time in those areas where it was literally fucking me up. Anxiety came up and depression wanted to strike with a vengeance.

One thing that I was guilty of for a very long time in my life was not living in the present moment and living too much in the past or thinking about the future too much. This prevented me from enjoying life as it came and that my friends is a big problem. We often times get caught up in everyday bullshit that we forget all the things that are currently in front of us. I am guilty as charged and this creates stress and a lack of life satisfaction that can linger into every area of our lives.

One that I started doing on the regular was hiking or just doing a walk outdoors. You see, being connected with nature and feeling the sun, wind and elements reconnects us to the outside world that we can sometimes lose sight of. We stop being present with what we are doing and getting engaged in the actual process and that fucks us. We then try to do more and more and more until we realize that we are not actually enjoying what it is that we are doing.

Meditation is another thing that has really helped me. Sitting silently with our thoughts and focusing on our breathe is a very good way to reconnect with ourselves and the outside world around us. Let the thoughts pass and focus on just one thing, which is often our breath or a certain smell in the room. This focuses us to be present in the current moment, regardless of the shit that is happening around us.

BEYOND JUST BODYBUILDING

Should you do a PCT or Blast/Cruise??

This question right here is one that I have gotten more than any other during my decade plus training and coaching career and it is one that is truly a life changing decision and one that needs to be talked about. Now let me first preface by saying “I am not a doctor, even know I am extremely knowledgeable. Everything I talk about is for educational purposes only and it is up to you to make an informed decision!” Well now that's out of the way lets get down to the nitty gritty.

Let’s first talk about what the difference is between a PCT and a cruise. A PCT (Post Cycle Therapy) protocol is when you discontinue a traditional cycle and utilize female hormones, typically Clomid, Nolvadex or HCG, to restart your bodies own natural testosterone production. You would run a mix of these compounds depending on the cycle for 4-6 weeks before going completely off everything until your next cycle. Essentially you shut yourself down, re stimulate it and possibly shut it down again if you end up doing another cycle (Which most people do!!!!!) Now I think initially this is a great approach and most appropriate for any beginner or anyone new to the game. It’s the safest and allows your body or try and regain a sense of normalcy. Now as you go further and further down the anabolic road that is where this second method may and should come into play.

The good ol’ cruise or bridge method, essentially is taking a TRT (testosterone replacement therapy) dose of test only during the off period between cycles. This is where you will sometimes here the phrase blasting and cruising, meaning undergoing a traditional cycle then reverting to TRT only (usually 150-200 mg a week) for anywhere between 8-16 weeks between blasts. Now I will say with 100 percent certainty this is what a vast majority of your favorite “influencer” and professional bodybuilders are doing. Once you reach a certain level of experience and cycling you can no longer afford to go off and have the big up and down fluctuations in your hormone levels as your body tries to re-balance itself out. It just will not work and you would be doing yourself a pretty big disservice to even try. This is where the rapid mood swings between cycles and the shitty skin come from, the up and down of your hormone levels as it tries hard to balance itself back out.

Now, again the question was which is right for you. Well if you plan to be a lifelong cycler and are someone who competes on a fairly high level or you are someone who is heavily involved in this lifestyle I will say the cruise method is most likely the smartest approach. If you are someone who is young, has no idea where they are going in life (because lets face it this lifestyle requires commitment and is expensive) then I would say PCT without a doubt. The last thing you want is to permenatly shut your body down with no means to TRT and not the financial means to keep up with the revolving expense that this lifestyle can bring. Things like support supplements, lab work, blood donation, checkups and diet are just a few of the expenses that are revolving.

So there you have it guys. Again do your own research and it is up to YOU to make this informed decision for yourself. I am just here as a guide and if you really want to have an insider guide to what you should do or how to do it safely, pick up my Ebook “Underground bodybuilding Handbook” as a reference guide that can help steer you in the right direction.

BEYOND JUST BODYBUIDLING!!!!!

Why you should be doing your cardio outdoors!!!!!

So I am going to give you my personal take on why I believe doing your cardio outdoors is the way to go. Now I want to start off by saying that cardio indoors is better than no cardio at all, but if you have the option to do it outdoors, than by all means do it!!!

Lets be honest, cardio in a climate controlled environment is much easier. You don’t have to deal with the elements of the heat, cold or wind and that in and of itself will lead to a stronger mind. And as bodybuilders, this game is all a power of the mind. There is no ac when its hot out, there is no heater when its cold and there is nothing protecting you against the wind. It is just you vs you and that’s how I like it.

Now the second part to the equation is the mental benefits and emotional benefits that being outside gives you. There have been many studies showing just how much of an impact that the outdoors plays on both our mood and how we feel about ourselves. Being out in nature, being present, smelling the world, hearing the birds and just being outside has such a calming effect, that it is pretty hard to feel down once we get back. Seeing others out being active has a very positive impact on our mood, and the more we can be around positive things the better we will feel on a day to day basis.

Again, I will always say that any cardio is better than none, but I just wanted to give my take on why I think that outdoors is the way to go if you have the option. I am here to have the best quality of life possible and I know that outdoor cardio will accomplish just that. This type of cardio will enhance your life in and out of the gym!!

BEYOND JUST BODYBUILDING!!!!!

Only YOU have the power to change your life!!!!!

As I am sitting here writing this I am in the depths of change. You see changing my body has always been easy for me, but there was something that, for the longest time, I felt was lacking. I chased external factors for YEARS, over abused caffeine and other stimulants, in hopes that if I was just a little more successful, had a little more money, had a better body, or was more successful externally I would finally fill this void I had in my heart. And to no surprise IT DID NOT WORK. So what did I do with my alpha wired brain is I tried harder and did more. Again to no avail and further digging myself deeper and deeper in the hole.

One thing I wondered was how can someone so strong in the gym be so weak in this area? Well my friends that is because I had not accepted that I needed to change, in its full sense, and understanding that only I have the power to do it. Let me say that again. Only YOU have the power to change!!!! Its in your capacity and yours only. Now that does not mean it will be easy, I mean shit if it was everyone would be able to do it. But you do have this capability. The first step here is acceptance, and acknowledging that you no longer want to feel for be a certain way.

The acknowledgement for me was the fact to fully accept myself and slow down enough to see myself where I am at, and life in full alignment with who I have set out to be. And I can tell you that seeking external courses and chasing the never ending horizon was not the life I was meant to live. So I encourage you to ask yourself. Am I happy with where I am at with my life? Is there more for me out there? Am I constantly stressed and worried to the point that it has negatively impacted my life? Do I feel truly happy and feel I am living a purposeful life? If you answered no to these questions only YOU have the power to change that. It is in YOUR power and your power only. So lets get moving!!!!

BEYOND JUST BODYBUILDING!!!!!!

What does your body say about you!!!!!

What does your body say about you?? Well it says an awful lot about you and how you go about your life. Your body is something that is taken with you everywhere, and is something that everybody see’s. If you are a fat slob, everyone will see that and it will say a lot about you. Now I am not saying that everyone has to have a good physique, but I am saying that you should take pride in your appearance and really try to be your best.

Building a quality body will show what type of work ethic you have and how you can handle struggle. Because lets face it, building a quality physique is hard!!!! It is something that takes effort, discipline and consistency. It is something that not a lot of people can do, because again it is HARD!!!!! \

So never forget that your body is something that you take around with you 24/7. It is a direct reflection of you and says a lot about your character. How do you want others to think of you? Building a quality body will determine a lot of those thoughts.

BEYOND JUST BODYBUILDING!!!!