3 Essential Health Supplements for the Male Bodybuilder

Go right here I am going to dive into my TOP 3 supplements that YOU need to be using if you are a male bodybuilder, and especially if you are using PEDs!!!! As a male, and PED user, we are at an increased risk for many different health issues that are prevalent in society so it is important to do simple things to limit risk so that we can remain in this game for the long-haul. So here are my top 3 supplements that should be included in your stack (BEFORE PEDs!!!!!)

1. Apple Cider Vinegar. As bodybuilders there is no question that food is the most important aspect of progress and with that digestion. ACV (with mother) is one of the most important things you can add to your routine to aid in digestion. Not only that, ACV has been shown to improve both fasting and post-meal blood sugar levels, which is incredibly important for overall health and longevity. In addition to that, ACV has many other benefits such as improved blood pressure, lipid profile, aiding in weight loss and even improving sleep. I would recommend 1 cup of ACV mixed with water 2 times daily, first thing in the AM and before bed.

2. Fish Oil. Number 2 on my list would be a fish oil supplement, especially if you do not eat fatty fish on the regular (which I don’t). The primary health benefits of Fish Oil stem from its heart and cholesterol protective effects, which is the primary health concern of males and especially those on PEDs and TRT!!! In addition to that, fish oil has benefits such as improved eye and cognitive health, joint health, lowering systemic inflammation and also improving the overall hydration of your skin. I would shoot for 1,500 mg combined EPA and DHA blends for best results.

3. Cialis. Number 3 on my list is good ol’ Cialis. I know, I know this is an erectile drug, but listen there are numerous benefits to the Male bodybuilder outside of that!!! First and foremost, Cialis is on of, if not the most potent vasodilators on earth. And from a health prospective this is incredibly important. This increase in blood flow relaxes the smooth muscle all over your body (not just around your penis) and that lowers blood pressure, systemic inflammation and also aids in pumps on the gym. For me personally I use 10 mg daily first thing in the morning as part of my morning ritual with great success.

So there you have it, my top 3 supplements that should be included for any and all male bodybuilders, natural and enhanced alike.

BEYOND JUST BODYBUILDING!!!!!

The Big Benefits of Telmasartin for the Enhanced Bodybuilder

This right here is one of the most important additions that ANYONE who is enhanced should be adding to their stack, and I am going to explain here as to why!! But before we get to that lets talk about the downsides of utilizing PEDs, most notably blood pressure. Labeled the “silent killer” this is one of the most prominent side effects that most PED users will encounter at some point in time. When pressure rises, the heart has to work twice as hard to pump blood through the body and as a result the heart (specifically left ventricle) becomes thicker as a by product and over time the heart can become weaker.

Now one of the biggest reasons for the notable rise in pressure is due to an increase in a hormone known as angiotensin that is a direct result on the increase in androgens in the body. So put simply more androgens produces more angiotensin and thus a rise in PB. Now angiotensin causes blood vessels to constrict, therefore the body will need to increase pumping power (and pressure) to keep the heart working as normal, which is NOT the best case scenario if health is of a concern, which it should be!!!!

Now how does Telmasartin play into all this? Well, Telmasartin is a potent Angiotensin receptor blocker, meaning it blocks the action of angiotensin in the body and by blocking its effects, blood pressure will be lowered because angiotensin cannot bind to receptors to exert its effects on the body. Now one of the best things about Telmasartin is the fact that it has a VERY long half life of over 24 hours, meaning that it is active in your body for a very long time, as compared to a drug such as Lisinoril which is active about half of that time. And besides that Telmasartin has quite a few additional benefits that are unique to it at are of great use for anyone on PEDS.

1. Has been shown to Reverse Left-Ventreicular Hypertrophy that results from steroid use

2. Activation of the PPAR/AMPK pathway, which promotes a shift in slow-twitch muscle fiber recruitment and aiding in endurance and recovery in the gym, as well as aiding in PUMPS!!!

3. Acts as a partial PPAR-gamma agonist, which can improve insulin sensitivity and aid in visceral fat loss

4. Helps to improve the production of Nitric Oxide, which can enhance vascularity (PUMPS!!!)

5. Aid in the down-regulation of myostatin, meaning that it can assist in muscle preservation during fat loss phases

So with all this in mind, Telmasartin is a must have for ANY and ALL PED users, especially aging males. A common dose, and the dose that I personally use, is 40 mg daily, usually first thing in the am as part of my morning stack; along side 10 mg Cialis, fish oil and 50 mg of zinc.

BEYOND JUST BODYBUILDING!!!!

High Volume or Heavy Weight. Which is Best to Get Results!!!!!

Man this right here is the million dollar debate that has really gained much more buzz in recent years, and that is the best way or style of training that yields the best results. Should you do higher volume and lower weight or heavy weight with a lower volume. Well my friends I am here to disclose the truth to you and that is a combination of both!!! Heavy weight with higher volume is the king when it comes to long term results in the gym.

You see there needs to be a stimulus created in the body if one is to grow and that response is generally created from heavy ass weight!! We can’t deny that facts and that is weight is what builds muscle period!!! Now where does the volume come into play with all this? Well volume is what creates and additional stimulus through a different pathway, specifically a metabolic pathway that will create greater oxygenization within the muscle. And that will most certainly aid in the growth of muscle tissue. In addition to that we cannot deny the additional metabolic benefit that comes from higher volume training. Metabolism speeds up, food is better processed which then is then utilized to build muscle.

So the answer to the age long question is both!!!! You need weight and volume if you are serious about growing some serious muscle this year. So stop training like a pussy, put some weight on that bar and fucking GROW!!!!

BEYOND JUST BODYBUILDING

Why CARBS are the most important macro for building muscle

I know, I know, I know carbs are the enemy!!! Carbs will make you gain bodyfat and carbs are the reason that I can’t lose weight!!! I know we have all heard this more times than we can count on both hands; at least I have!!! Protein is what builds muscle, blah blah blah fucking blah. Well my friends I am going to let you in on a little secret here and that is that CARBS are actually what build muscle in more ways that one, IF and only IF you understand what they are on how they actually work in your body.

But before we get to it, I am going to give you all a little physiology lesson. When you eat any form of carbohydrates, your pancreases releases a hormone known as insulin which is released into your bloodstream and takes the sugar floating in your bloodstream, along with fats and proteins, and shuttles them to either a muscle cell or fat cell depending on where it is needed most. When you are a bodybuilder or anyone for that matter who is active and creates a physical need for recovery of some form in their body, a vast majority of the carbs and other macro nutrients will be shuttled to muscle for repair. If you are sedentary then you can bet your ass it will be stored as fat simply because your body does not have a need for it at the given time.

So with that being said, does protein build muscle, yes!!!!!!! BUT, without carbs and the subsequent insulin spike protein can’t do its job in the first place! Without the insulin spike your body can’t utilize stored body fat for energy and get leaner!!!! Without the spike in blood sugar, your muscles will not have the energy needed to train at a high level, and THAT WILL LEAD TO MUSCLE GROWTH!!!!

So before you go keto or any other fad diet on me, remember that CARBS are not the enemy! Carbs my friend will lead to progress and that is what I assume you are looking for!!

BEYOND JUST BODYBUILDING!!!!

Why YOU Should Consider Getting On TRT!!!!!!

If there is one thing that all aging males should do it would be this, get on TRT (Testosterone Replacement Therapy)!!!!! One thing that is inevitable with age is a natural decline in hormones, regardless of gear use and that is just a fact. We can try to prevent it or slow it down, but at some point we, as males, have to understand that this is bound to happen. If, like me, you have used your fair share of PEDs then this will happen even quicker. But if there is a way to still have a very high quality of life while you age, why the hell would you not want that for yourself. Well if you are a male, it should be a no brainier that going on TRT is the answer.

I know, I know, I don’t want to have to give myself a shot every week for the rest of my life. Well who the fuck cares, if you end up feeling alive and full of energy in your 40’s, 50’s and beyond. Is taking a once weekly shot worth feeling like you are 20 again? Well to me it does and it should for you to. You DO NOT need to accept having no motivation, sex drive, losing muscle, gaining fat and all the other aspects that come along with aging. My recommendation is for any male over the age of 30 to have blood labs drawn and have their free and total testosterone levels checked on a regular. We should strive to keep our levels in the high end of normal, and once levels start to dip to the low end or below, setting up an appointment with and endocrinologist is necessary if you are to get on TRT!!! In the next post I am going to lay out some necessary basics that you will need to maintain a great quality of life while on TRT!!

BEYOND JUST BODYBUILDING!!!!

How To Get Shredded For The Summer!!!!

Man it has been colder than shit here in the Mid-Atlantic region of the country, but as the cold pushes on that means only 1 thing and that is warmer weather is upon us!!! Now with that being said guys and girls will be eagerly trying to get in better shape and leaning out to enjoy the summer months. As much as I hate this, the reality is there and that is winter is more of a bulk type of vibe and once the weather starts to warm up everyone wants to get lean!!! So in this article I am going to give you some practical steps to get shredded and get lean as fuck for the summer!!! Now this will require work and sacrifice, but with the right approach you can enjoy some time at the pool or beach while showcasing a physique you can be proud of. Below are 5 things YOU must do if you want to get shredded this summer!!!!!

1. Start a Carb Cycling type diet!!! Notice here I DID NOT say carbohydrate restrictive, I said cycle. And that means that you do not deprive yourself of carbohydrates, you just mix up the amounts you eat on a daily basis in an effort to speed your metabolism up and get your body burning fat 24/7. A very simple way to do this is to have your lower carbohydrate days be on say Monday, Wednesday, Friday and Saturday with higher days being on Tuesday, Thursday and Sunday. Mixing things up keeps your body in a guessing game as to how much food it is going to get on a daily basis, and with that you will help to increase your insulin sensitivity. One thing to remember is the more insulin sensitive you are the leaner you will become, and that is a proven fact!!!!!!!

2. Add in cardio at 20-25 minutes, 4-5 days a week. I do not care what type of cardio you do, but for me I prefer either the stairmaster or incline walking on a treadmill on a moderate incline and a brisk pace. The goal here is to increase overall calorie burn, while simultaneously getting a metabolism boost.

3. DO NOT lower work weights, even as you get leaner. Make no if or an’s about it, as you get leaner your strength will go down and that is a given. But the goal here is to try your best to keep strength as high as possible through the process. A huge mistake I see people make is lowering weight and increasing reps with the impression that a higher rep range will TONE. Fuck that, go heavy and keep your body in a state of response. You need to give your muscle a need to remain big and strong, even as you lean out!!!!!

4. Do not worry about your weight!!! Now I am not saying that your body-weight does not matter, what I am saying here is to not become fixated on this in a way that you mind fuck yourself. Let me ask you a question. If you gained 5 lbs, but decreased your Body-fat 10 percent and lost 4 inches off your waist would you be happy? I would venture to say that is a yes, as it should be!!! But you see your weight went up, but you got leaner. The goal here is to get leaner and shed excess fat, so the weight on the scale really does not matter. If you want to weigh yourself on occasion that is fine, just don’t become obsessed with it to the point you mind fuck yourself!!!

5. Utilize supplements only after you have dialed in cardio, training and diet!!!! Look I am not saying supplements do not work, they certainly do. But I am saying use them as additions to an already steady plan, and not in place of the plan. If I was to recommend 3 things that will be great additions I would say protein powder, a glucose disposal agent and L-carnitine can certainly be utilized IF and ONLY IF everything else is locked in. Think of supps as icing on an already great cake, not the main ingredients to the cake.

So there you have my top 5 things you really need to get shredded for the summer. If you are looking to take your physique to the next level this year I am still accepting a few clients both online and In person!!!!

BEYOND JUST BODYBUILDING!!!!!

The Ultimate Pre-Workout Stack for a Killer Workout!!!!!

Ok, so I am going to start off this article by stating that all of the information in this article is for education and entertainment purposes only!!!!!! I am not telling anyone what to do or what not to do, that is a personal choice! But what I am going to share is what I personally do for my pre-workout stack to have one hell of a workout and feel like God Himself could not take me down!!!!

The 3 big components that I go for in any workout is energy, pump and good focus!!! So the goal of the pre-workout stack or regimen is to maximize all 3 components so that everything comes together and you are IN IT!!!! Below I am going to lay out what I do in real time so you have an idea of how I maximize my workouts.

1. Pre-workout powder or caffeine source of choice. It really does not matter what the fuck the caffeine source is. I have tried like every power known to man and to me I only really care about the caffeine here. I currently have been using total war by Redcon1 which gives about 350 mg of caffeine per serving. I like to sip this over the course of 45 minutes to an hour to allow the caffeine to build up in my body

2. Cyclic Dextrin!!!!! This right here is a very under estimated addition to any pre-workout stack. For those that do not know, Cyclic Dextrin is a fast acting sugar, similar to honey. It is going to assist in the energy from the caffeine but ultimately it is going to really increase your pumps in the gym. For me, I mix 1 scoop of Demo Day by Axe and Sledge (Code Beyond) with my demo day and sip that along with the caffeine.

3. Cialis!!!!!!! Yes I said it Cialis!!! Not only does this enhance your performance in the bedroom, but it will give you one hell of a pump. Cialis works by relaxing all of the smooth muscle in your body, not just your penis to allow for a very enhanced vasodilation effect. I personally take just 10 mg every morning as part of my morning supplement routine. Cialis has a very long half life of 48 hours so it is in your body a verrrrrry long time. The 10 mg is a health and maintenance dose, but trust me I love the effects that is has on my workouts and pumps in the gym

4. Adderall!!!!!!!! Now I am sure you all think I am some junkie by now, I just do not look at it that way lol. If something enhances my performance then I use it!!! The key here is to only use Adderall before am training sessions and to only use the IR version because it is very fast acting and is out of your body in about 4 or so hours. I take between 15-30 mg at most, which is a standard dose for ADHD and no more!!!! I will break the tablet up and take quarter tabs every 15-20 minutes while I sip the pre-workout drink and I will tell you the focus you get is fucking top notch. I feel very connected with the weights and focused on the contractions and engaged. Lets be honest it can be tough sometimes to stay focused with so much shit going on in the gym now a days, and the Adderall allows me to lock in and fucking train!!!!!

So like I said before, this is for educational purposes only!!!! I am not recommending anything to anyone, I am just getting the cat out of the bag on what works for me. So if you want to feel like you could conquer the world in your next workout have a go!!! You will feel unstoppable!!!!!

BEYOND JUST BODYBUILDING!!!!!!

Best Way to Diet for Long-Term Bodybuilding Success!!!

I will make no bones about it in this article, dieting for the long haul can be hard!!!!! Even for me, there are many challenges that I face while adhering to a pretty strict regime. Now I will be honest here, if you want a good build, one that stands out from the crowd and breaks necks everywhere you go then you will need to stay pretty strict on your diet most of the time. There really is no other way around it, you really cannot have your cake and eat it too as some weak ass bitches will say!!!!! If you want to look good naked and be strong as fuck you simply cannot get there by eating like everyone else and living like everyone else. Because everyone else is not trying to be like you or look like you, at least they say lol.

But in this article I am going to lay out a few trick and tips that will make this a little easier, because again this is a lifestyle and one that really needs to be followed 365!!!! One of the biggest mistakes I see guys make on the regular is thinking that everything needs to be perfect and that is just not the case. Listen, unless you are strictly prepping for a bodybuilding competition there is just no way that most people can sustain eating perfectly on plan everyday for the rest of their lives. But coming from someone who is over a decade deep in this, I can tell you that having a great build and maintaining sanity or “a life” as they say is definitely possible, but it takes planning and being honest with yourself!!! Below are a few tips and tricks to maintain a good, quality look while sticking to the game for the long haul.

1. Allow yourself 1 cheat meal a week!!! Trust me, its certainly possible to go months and months without one, but allowing 1 free meal a week makes the process of eating clean much more manageable to sustain long term. I really do not care what the meal is, just have something that satisfies your sanity lol. For me I like to go for sushi or Korean BBQ to maintain some nutritional value, but really whatever you feel like having is fine.

2. Alternate between higher carb, lower fat and higher fat lower carb days. The best way to structure this is to have higher carb days on weaker body parts, or bigger body parts such as legs or back. For me, on leg and back days I like to have a little more sugar pre-workout such as rice crispy treats or maybe a snickers bar to help assist in the pump. You do not necessarily have to measure out your meals, but just lower how many carbs are in each meal while increasing or decreasing your fat sources accordingly. Go by the mirror and let that be the judge as opposed to a set in stone number.

3. Make sure you are aiming for a gallon of water daily. This is a standard thing that will ensure digestion, energy, and health stays elevated. The best method to keep this constant is to buy a gallon jug and ensure that you finish this by end of day each and everyday. Simple and effective

4. Use low calorie or sugar free condiments to make foods more tasty. Look, I am really not one to give a fuck about taste, but lets be honest sometimes dieting can get boring and mundane. So adding something like sugar free BBQ sauce or mustard to your meals can go a long way.

5. Rotate protein and carb sources. For me, I like to go thru spurts where I will use turkey then beef then chicken and rotate thru those on a regular basis. For carbs I will typically go with potatoes, then jasmine or basmati rice and use either cream of rice, cream of wheat or instant oatmeal for my pre-workout meals.

6. Utilize protein shakes as add ons and do not rely on them as a way to eat like crap. Protein shakes are supplements and should “supplement” an already good diet. Always remember that when you are using them.

There you have it, a few simple tricks and tactics that will make eating like a bodybuilder more maneagable and something that you can stick to long-term. Remember this is a lifestyle and there is no finish line.

BEYOND JUST BODYBUILDING!!!!!

Your Focus in the Gym and Your Focus In Life Go Hand In Hand

I must say, after much observation in my day to day life that there are way too many distractions in society and that is definitely evident in gyms. Just take a quick look around and you will see nearly half the gym burried head first in their phone or talking or doing anything other than focusing on what they're there to do and that is TRAIN. You see there are just way too many things in today's world that is trying to pull us away from what we are trying to focus on in the moment, and I will admit I do fall guilty to this at times.

But one thing that I will say is that what you put into your training can translate into every other aspect of your life. If you are distracted when you are there to work, its very normal to be distracted while you are at your job or when you are doing any other thing. Now again I have fallen victim to this, but as I have gotten older I have found ways to be and perform much better. Its hard to perform any task well if you are not fully engaged or invested in what you are doing. Do you honestly think you will get that promotion if you are distracted and half-assing your job? Fuck no, not in a million years. So why cant you take that same mentality into the gym? Wouldn’t you think you would get much better progress?

One thing that I really finds helping me is silencing my phone once that music goes on and the headphones are placed over my head. This has really helped me not look at it and get distracted and pulled away from what I am there to do. One thing I challenge you to do this year is really get more involved with what you are doing in the moment. If you are at work, focus on work and stop bullshitting. If you are on a date, pay fucking attention to your date. And if you are in the gym, focus on your workout. I mean you may start getting results and have 2026 be your best year yet!!!!

Beyond Just Bodybuilding!!!!!!!

Beginner Bodybuilder Fundamental Tips!!!!

Man I can remember when I was first starting out in the gym and I didn’t know a single thing lol!!! There were very few resources back then and we mainly relied on trial and error to figure out what works and what doesn’t. Sure there were magazines, but much of the information in those pages were not telling the whole truth or were geared more toward the seasoned bodybuilder. So, there are 10 tips that will help a beginner make the most amount of progress during their formidable years and take advantage of the gains that can be made with the right tactics.

1. Just eat a lot of food and don’t worry about food sources. Now I am not saying just eat whatever, but don’t focus so much on what you are eating and just eat a lot of food!!!

2. Aim for 1 gallon of water each day. This will ensure that your body can transport all the nutrients consumed and this will also aid in teh digestion of all the food that is required to grow.

3. Focus on getting stronger. Heavy weights is the name of the game!!! You will not get big unless you lift heavy, I do not care what anyone says, big weights leads to big muscles.

4. Don’t neglect cardio. Now you do not need to get carried away, but you still can’t neglect this. 20-30 minutes a few times as week goes a long way.

5. Stick to big, compound lifts and sprinkle in accessories to fill the gaps. Leg press, squats, presses, pullups and rows need to be the priority. Get stronger on these and watch your body grow

6. Don’t worry so much about arms, they will grow as you grow as a whole. If you want to include an arm day that is fine, but prioritize the bigger body parts and growing as a unit

7. Train only 5 days a week. Trust me this is enough and if you are lifting with intent and intensity you will need the 2 days off., Remember your body grows when you recover

8. prioritize sleep, 7-8 hours consistently because again your body grows during recovery.

9. Do not focus on your body-weight!! This is so against the grain, but focus on getting stronger and do not obsess over your weight. If you are following these tips you will grow!!!!

10. Enjoy it!! I mean this should be fun and fall in love with the process above all else!!

BEYOND JUST BODYBUILDING!!!!

Anadrol 101

Anadrol or A-bombs for short, is one steroid I have done on a few occasions back in the day and 1 that I personally no longer use. Buuuut, when I was younger and used it the results were pretty fucking phenomenal to say the least. The one thing about Anadrol is you will gain strength very, very fast and weights that you use to struggle with will become a breeze. This is often due to the fact that your body will aromatize very very fast and along with that water retention will happen rapidly. That is the main reason that you see such a big strength increase and it is not uncommon to gain 10 lbs in your first week.

Anadrol is one compound that is pretty liver toxic, so limiting its use to 4-6 weeks is extremely important if health is a priority for you. Dosages will fall at the 50 mg a day range which is exactly 1 A bomb tab, with an option to split and do 25 mg in the am and 25 in the pm if you so choose. This will ensure a little more of a steady blood release over the day and help manage side effects a little better, which was the biggest reason I no longer use the drug.

Side effects such as headaches, lethargy, deceased appetite, increased liver enzymes, as well as nose bleeds are very common. Me personally I just felt down right sick on Anadrol, and I frequently got nosebleeds so it just wasn’t worth it for me to continue taking the drug any longer. I stick to easier compounds such as testosterone, EQ, Primo and occasionally Anavar and have had great success with that. But if I was just starting out and was looking to get stronger and gain size quick and take advantage of the gains that you will make as you first start cycling, then Anadrol is one that I would use.

BEYOND JUST BODYBUILDING!!!!!

How to train back the RIGHT way!!!!!

Oh good ol’ back training, one area where I feel there is a huge misconception on how to do this right. Now I am not one to ever discredit other methods of training, BUT I feel if you (just like me) want to build a monstrous back and have some real quality muscle there are just some things that have not changed over the years, which I will be explaining here.

First and foremost you must fucking lift heavy!!! I do not care what you hear, read or see. I am not here to discredit anyone, but if you look at anyone who has build a good amount of muscle on their back they all, and I mean all, have 1 thing in common and that is that they lift heavy!!!! Sure, as they have gotten more advanced, way beyond where many of you are at in your journey, they may have listened the load and focused more on the overall contraction. But I promise you with all certainty that at one point (likely in the beginning) they lifted fucking heavy!!!!!

You have to remember that your back is a very large muscle group and it can take a lot of stimulus and recover from a high degree of stress. It needs a high workload or really respond and grow, and that means the weights used need to be challenging. I know, I know “but coach my favorite influencer on IG told me to drop the ego and focus on form”. Well I am here to tell you that your favorite influencer did not get to where they are at with the advice they are sharing, I can fucking promise you that!!!! They may focus more on quality now, but they did not get HUGE by training like a fucking pussy!! It just does not happen like that I am sorry to tell you. They put some fucking weight on the bar and lifted that shit.

Will form be a little sloppy as the weight goes up? Sure and that is ok to a degree! We need to really make the muscle work against a heavy workload and if that means there is some slight rounding of the back as you are rowing 315 on the bar than so fucking be it!! YOU WILL GET BIGGER doing this I promise you. Will your traps take over a little bit to help you half deadlift 500? Likely yes, and that is ok!!!! Again we are trying to really get the bigger lifts up and add some overall muscle and strength to your body. And as you get more advanced and have build a large degree of muscle we can focus more on the fine tune approach of form and whatnot later. You can’t fine tune muscle you have not build yet lol and that is a concept that has always stuck with me over the past decade.

Here is a sample of a back routine that will get you BIG, Strong and set you up to make fine tunes later on down the line

1. Single Arm Cable row

   1. 2 lighter sets of 15 really squeezing followed by 2 sets of 10 where you really push the weight at only 85 percent of your max for that weight.

2. Bent over barbell row

   1. 3 or more warmup sets of just 6 reps before doing 1 set of 10 all out as heavy as fucking possible. Then 1 additional set of 12-15 as heavy as possible at slightly lower than your 10 rep set.

3. Wide Grip Lat Pulldowns

   1. 1 warmup sets of 8, followed by 2 moderate/heavy sets of 15 then 2 heavy AF sets of 10

4. 1 Arm dumbbell row

   1. 2-3 warmup sets of 5-6 then 2 heavy AF sets of 10 followed by 1 moderate to heavy set of 12-15

5. Straight bar lat pushdown

   1. 1 warmup set of 10, then 2 moderate/heavy sets of 15 followed by 2 heavy sets of 10!!

6. Bodyweight hyperextensions

   1. 3-4 bodyweight sets of 12-15 holding each rep 3 seconds at the top keeping the rest at 30 seconds!!!!!!

There you have it!!! Give this a try on your next back workout and tell me if you are not sore for 2-3 days and start making some serious progress again with your back!!

BEYOND JUST BODYBUILDING!!!

The Secret To Making and Sticking to YOUR Physique Goals in 2026!!!!

Ah man, this time of year again lol. The time of year where we reflect and look ahead to the new year. And many of you all will be either trying to get in shape for the “who knows how many times” or taking your progress to another level. Either way, what I am about to share will be applied to both groups. The number 1 mistake that too many make when trying to stick to any program is what I like to call “the kitchen sink method” approach. In a nutshell all this means is that they try to change every single thing that they have been doing, all at once and do a complete 180!!! THIS DOES NOT WORK!!!! Think about it, did you get to where you are now at once or was it a gradual progression over time? If I was a betting man I would say the latter. At one point you were in shape, worked on a regular basis, and had some decent parameters as to what and when you were eating. Then life got in the way and disrupted that, and trust me I have been there, I just knew how to manage because this is a part of me that I simply cannot let go.

You got married, had kids, got involved in your career and slowly priorities shifted to where you just neglected your physical health!!!!! But again this was a progressive thing that occurred over years. You went from going to the gym 4-5 times a week to missing days here and there to completely stopping!!! You went from eating decently well, to skipping meals to completely eating like garbage. You went from enjoying other activities in life, to slowly getting away from them and using the excuses “I don’t have time or I just got out of it”. To that I say fucking bullshit, you just let yourself go and that is not an excuse. But the good news is we can all get ourselves back with the right approach. It comes down to first not succumbing to the kitchen sink approach lol.

What I mean by this here is trying to change every single thing at once, where it is so far away from your current norm that you simply cannot sustain it. So lets say that you have stopped going to the gym and you commit to getting back. Instead of saying I am going to go to the gym everyday, commit to just 3 days a week and THAT IS IT!!!! It is very realistic and maintainable to stick to 3 days a week. Then after a month of doing that add just 1 extra day to your routine. This makes the chunks very realistic and manageable and sets you up for success over the year.

Now lets talk about diet here. Again at one point in time many of us had some sort of structure (in a traditional sense) comprising of your standard 3 meals a day, Then again life got in the way, things changed and now here we are. Skipping breakfast, eating a shitty lunch and gorging for dinner or skipping all together before doing it all over the next day. The very first step for 90 percent of people is pretty simple. Instead of thinking that you are magically going to change habits overnight, just start by eating breakfast!! I do not care what it is, just start with that. I get it, you are not hungry and why should you be. You haven’t given yourself a reason to use that food. But we need to sort of force the body into gear. The easiest thing we can do is start by just doing a shake. Simple, effective and gets your body in the habit of getting things kick started in the morning. Do not change anything else diet wise, just start by eating breakfast or in this case a shake. And after a few weeks on this, change just 1 other meal. So say lunch is typically take out or whatever you can get your hands on, start by eating a more balanced lunch. Something like some chicken and a baked potato or a salad with some chicken or turkey will do just fine. Then after a couple weeks on this we can change dinner.

So you get the point here, instead of trying to make all these damn changes all at once, which many people do and fail to maintain, we are changing just 1 thing at a time and allowing our body to adjust to the change before moving to another change. Slow and steady will not only win this race, but also keep us in the race for the long haul and lead to lasting change. So lets crush these goals in 2026.

BEYOND JUST BODYBUILDING!!!

Best Ways to Do Cardio for Bodybuilders

Cardio, one of the most underrated aspects of any bodybuilder and one of the most important at the same time. Here I am going to break down my 3 favorite types of cardio to do and things that you can implement into your own program if you are looking to progress your physique to a new level. Now I do not care if you are trying to bulk or cut, YOU NEED TO BE DOING CARDIO ON A REGULAR BASIS PERIOD!!!!!!!! This is a non negotiable and if you are serious about your health and physique, need to take this element as serious as you do your diet and training. Not only will regular cardio help keep you leaner on a bulk (or lose bodyfat) on a cut, it will enhance your ability to build muscle due to the oxygenation effects and increased capacity to train harder and longer with the weights. Below are my 3 favorite types of cardio.

1. Outdoor Walking!!!

There is nothing like getting outside and doing a long walk outdoors. Not only is this beneficial for your mental and emotional health, but getting out in the elements, especially when it is hot or cold, has the ability to make you more mentally strong and that directly translates to pushing past your limits in the gym. For me I like to go about 1 hour to 1.5 hours at a fairly brisk pace. This will not eat up muscle trust me and will only benefit you in the long run. I know and hour is a little long, but remember this is low intensity and for me I just enjoy doing it. There is no better feeling than getting outside and feeling the fresh air!!!

2. Incline Treadmill Walk

See a common theme here with walking!!! It is low impact, easy to do and can be very beneficial for overall recovery from the intense weight training needed to make long term progress in the gym. I would recommend setting the treadmill at a 11/12 percent incline and walk at a speed of around 3.0 mph. This will get your heart rate up a bit, but will not be overkill and should be enough to get a light sweat going!!! One key here is DO NOT hold onto the rails!!!! Allow your arms to naturally swing and just walk with your natural rhythm. 25-30 minutes is a good place to start and as you get deeper and deeper in a diet phase, 45 minutes should do just fine here.

3. Stairmaster

Last but not least we have one that will most certainly get your heart rate up a bit more and something I would recommend only doing a few times a week. I would keep the starimaster at a level 6-8, which is slow enough to not be gasping for air, but hard enough to be out of breath and breaking a decent sweat!! The key to cardio is get a bit out of breath and break a fucking sweat!!! If you are doing cardio you need to sweat!!!! I would recommend 20 or so minutes a few times a week here, and alternate those with the other 2 forms of cardio mentioned above to keep things fun and your body fresh!!

Here you have it, 3 forms of cardio that I would recommend if you are serious about your health and physique!!! Train Hard!!!

BEYOND JUST BODYBUILDING!!!!

How to bulk like a pro!!!!!

With winter fast approaching, many of us will bundle up, hibernate and enter into the BULKING phase of the year. Now this is absolutely not an excuse to get fat, and if done right, can lend yourself some pretty good gains in the coming year!!!! BUT, there are some rules that need to be followed if this is bound to happen.

1. Continue to do cardio multiple times a week!!!!! This is one of the biggest mistakes that I see a lot of guys make and that is they neglect cardio during this phase of the year. Now, I am not saying that you need to overdo it here, but you cannot neglect this aspect of training either. I would recommend 20-30 minutes of moderate intensity cardio 4-5 times a week. Not only will cardio help to keep you on the leaner side (which will make cutting easier) but will also allow you to make progress with the weights because of the increased capacity to do work with the weights, and as we know more work equals more gains!!!!

2. Allow yourself 1 un-tracked meal daily, but no more!!!!! It is a pretty common mindset for guys to use this bulking season as an excuse to get lax with their diet and kind of eat whatever they want. That will not only lead to unnecessary fat gain, but will also lead to insulin resistance and from a muscle building standpoint that is not good!!!!! Now, I will say having 1 meal daily that is not your typical bodybuilding meal will go a long way to not only keep you sane but also give your metabolism a little bit of a boost.

3. Lift heavy weights!!!!! I mean its pretty simple, if you want to grow you need to lift heavy!!!! There needs to be a stimulus to trigger growth in the body, and without that progress will stall. Focus on incrementally increasing weight week to week.

4. Keep water at 1 gallon a day!! This is something that you should be doing daily regardless but becomes even more important during a bulking phase of the year. Water will ensure that digestion is on point and will also aid in not only recovery but also will ensure that your workouts are effective.

There you have it, some things that I would recommend as you enter into this BULKING time of the year. Follow these 4 simple principles and watch your progress skyrocket going into the spring and summer cutting season lol!!!

BEYOND JUST BODYBUILDING!!!!!

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!!!!!!!