Flyes for Chest Thickness

A lot of men develop hard and massive chests as a result of their weightlifting workouts. In this video, UK Nationals winner Rob Riches shows you how do it properly by incorporating chest flyes into your workouts. These cable flyes are designed to focus on the inner fibers and portions of the chest, as part of an overall strategy to build muscle mass. Other videos have focused on the lower and upper chest area, but here, the inner fibers are targeted.

Here are some of the key points in the video:

  • Before starting, make sure you stretch and warm up properly. The video doesn’t show this step, so you may inadvertently forget especially if you are a newbie.
  • Make sure you are actually in the very center of the cable machine. To help you place yourself in the right spot, look for bars at the top. These bars define the spot in which you should stand. If you don’t stand in the middle, you’ll be working one side more than the other, and the results can be literally skewed.
  • In the first variation of the fly, you should go forward about half a step, so that your downward pull on the cables also puts some weight on your pectorals. Make sure that your chest is lifted and that you let go of the weigh gradually. About 15 reps of this exercise are recommended, and the weights are supposed to be lighter than the ones used for the second exercise.
  • The second version of the cable fly involves moving your arms as if you are hugging a tree at its base. It’s more of a 45 degree angle downward. During this exercise, you need to keep your elbows fixed, and you’re not supposed to flex those elbows at all. Take note of Rob’s form in the video, and try to copy that forward leg stance. For this exercise, heavier weights may be used, and 10 to 12 reps are prescribed.
  • The third variety of the cable fly goes back to the original weight used for the first one. In this version, it’s more like a lifting up motion instead of a pulling down. It’s like you’re doing uppercuts with your fists meeting in the middle. Again, pay attention to your form, with one leg forward while the back foot has the heel up. About 10 to 12 reps for the final set are good.

You can use all of these varieties in a single session, and they can do wonders for your chest volume and thickness. But you can also do them one at a time too. You can do the first variety for your first week, and then change to the second for the next week.

Whatever you decide to do, just make sure of three things: (1) keep the reps ranging from 10 to 12, (2) make sure you are challenging yourself with heavy weights, and (3) make sure you are keeping to the proper form.


D-bol Pros and Cons

If you are in any way connected or associated with the bodybuilding community, then sooner or later you will hear about D-bol. D-bol is one of the most popular anabolic steroids of all time, and even today when it is officially considered a controlled substance, its use is widespread. But the question is—should you be using it?

Let’s take a look at the pros and cons of using D-bol:

Pros of D-bol

Here are just some of the reasons why D-bol has been popular for years among so many bodybuilders.

  • It improves your strength—and your stamina too. This means you can really maximize the benefits from your weightlifting workouts.
  • It boosts blood flow during your workout, so that your muscles receive more oxygenated blood.
  • It increases the nitrogen you retain, which means you have ample protein to use for muscle building and repair.
  • It also works very quickly.

Cons of D-bol

All those benefits will have to be balanced with the long list of side effects that have been reported by users of D-bol. These include:

  • Side effects common to most anabolic steroids such as excessive hair growth, extreme acne, and very oily skin.
  • Side effects particular to D-bol. The most dangerous and yet common side effect is liver damage, because D-bol is toxic to the liver. Jaundice is also quite common among D-bol users. Additional problems may also include hypertension, leading to various medical conditions such as heart disease.

The danger D-bol represents is quite real, which is why even those who recommend D-bol will explicitly tell you that it should only be used for a short period of time.


In the end, the choice of whether or not the benefits of using D-bol outweigh the potential risks is up to you. As has been mentioned before, numerous bodybuilders have found the potential for gain as much more important than the possible risks. But you should also know that you don’t have to weigh the risks and benefits at all, because it is unnecessary due to the advancements in the supplements industry.

Crazy Mass, for example, is a renowned manufacturer of safe supplements based on steroids, and its D-Bal offering is a perfect example of how the company has taken the bodybuilding industry by storm. It replicates all the benefits of D-bol. You can just review the listed benefits above and all those can apply to D-Bal. But D-Bal by Crazy Mass does not cause any sort of side effect at all. It is taken orally and it is 100% safe. There’s even no need for a prescription, and in addition it is also totally legal to use.

The day of the D-bol has now passed. There’s no sense risking your health and your reputation when you can get all the benefits of D-bol in a way that is completely safe and completely legal. D-bol may have earned a rightful place in bodybuilding history, but now it is time for it to make way for the safer, and just as effective, alternatives.


Best Muscle Stacking Steroids – Anadrol, Trenbolone and Dianabol

Despite the fact that steroids are officially not allowed and frowned upon by the bodybuilding community, it is common knowledge that a sizable number of bodybuilders still use anabolic steroids on a regular basis. After all, many of these steroids have a long history of success in providing massive muscle gains. Today, bodybuilders still use them even though they are no longer manufactured by any of the major drug companies. They are actually considered “controlled substances” in the US, partly because their use brings about a host of seriously harmful side effects.


The Big Three

Bodybuilders have also found through experimentation that some steroids work well when used together. This practice is called stacking, and the best stacks are often the most debated topics in various online forums. Three of the most stacked steroids include anadrol, trenbolone, and Dianabol, and there is a lot of discussion as to which steroids go best with other steroids.

Compounding the difficulty is the fact that people often react differently to each substance, and they exhibit different side effects. Sometimes unknown stacks can produce truly debilitating side effects.

Testosterone, for example, is a very common part of any stack. That’s because steroids tend to suppress how your body produces testosterone naturally, so you need a boost of testosterone to compensate. Sometimes two steroids can have disastrous consequences: stacking trenbolone and Deca, for example, has resulted in numerous reports of impotence.


Dangers of Stacking Steroids

In general, there is a lot of experimentation going on, and some of the results are not pretty at all. There are a lot of unknowns and potential risks when it comes to stacking steroids together. Monitoring the use of a particular steroid to maximize gains and minimize side effects is hard enough, but taking lots of steroids together can be truly risky. While some combinations are found to be generally good while others are strongly discouraged, in the end it’s hard to predict with any accuracy how it will turn out for a particular person.

People tend to react differently to steroids, especially when in stacks. And your problem isn’t just the potential for minimum gains when you stack steroids, but you also have to worry about the severity of the side effects. You can’t just focus on whether or not you will gain the muscle you desire. You also have to think about whether you’ll die because of the wrong mix of steroids.


Non-Steroid Stacking Alternatives

That’s why many smart bodybuilders today are turning toward safer alternatives such as the Crazy Mass Supplements, which offer all of the benefits of their steroid counterparts and none of the side effects. One of the more famous products is the Crazy Mass Bulking Stack, which combines the non-steroid versions of trenbolone, deca durobolin, Dianabol, and testosterone. These supplements were actually designed to produce the best results when taken together, and they also have the added benefit of not causing any side effects at all.


Can You Stack a Cutting and Bulking Supplement Together?

For people who wish to gain muscle, the bodybuilding community as a whole can be rather somewhat vague and contradictory when it comes to giving you information. Newbie bodybuilders as a rule tend to have lots of questions regarding the most efficient ways of gaining muscle, but the answers they receive may tend to be confusing.

So let’s cut through the confusion. In order to find out if it’s possible to stack a cutting and bulking supplement together, two aspects of the question will have to be addressed.

Cutting and Bulking

Most people who have only the vaguest idea about body building believe that it is a smooth and continuous process. You work out and lift weights, you take the right foods and supplements, and you also try to hide your use of anabolic steroids. All these things will then give you the muscles you need on a gradual but steady basis.

But the bodybuilding process is actually composed of two phases, which are commonly called cycles. In the bulking cycle, bodybuilders gain as much mass as they can. If they do it right, then most of the mass they gain is muscle, while they try to minimize the fat they accumulate. In the cutting cycle, the extra mass and the fat are all eliminated so that only the lean muscle mass remains. It’s a continuous—and alternating—process of bulking and cutting. For those who are already obese, the cutting cycle is probably the first step so that the fat can be taken out.

Stacking Supplements

The word “stacking” means using various supplements and anabolic steroids together. After all, there are hundreds of different types of anabolic steroids. Numerous studies and anecdotal reports have come out as to which supplements are best for cutting or for bulking.

These studies also show which steroids are best stacked together for better results. Some steroids simply work better with other specific steroids. Sometimes supplements are also stacked so that a particular benefit that isn’t available in one steroid is obtained from another steroid. In some cases, steroids are stacked so that the side effects are minimized or compensated for. For example, the testosterone hormone is often stacked with other anabolic steroids because these other steroids invariably suppress natural testosterone production.

Stacking a Cutting and Bulking Supplement Together

In most cases, cutting and bulking supplements are not stacked together. That’s because these supplements are usually anabolic steroids. These steroids generally have specific functions, and stacking both cutting and bulking steroids can be messy. Steroids always have serious side effects, and the side effects of cutting and bulking supplements taken together can be very unpredictable—and potentially too dangerous even for bodybuilders who like to take risks.

But it is possible to stack cutting and bulking supplements when the supplements are not anabolic steroids. One well-known example is the Crazy Stack from Crazy Mass. None of these six supplements will cause any side effects at all, so using them together do not produce weird and even dangerous side effects. Also, these supplements were actually designed to work best when stacked together, so it only makes sense to use them as they were intended to be used. By taking the Crazy Stack, you maximize the benefits while making sure that you don’t suffer any side effect at all.


Methandrostenolone and Its Uses in Bodybuilding

Despite the government’s disapproval of anabolic steroids, methandrostenolone is still one of the most widely used anabolic steroid supplements in the bodybuilding community. In fact, it was originally designed for the use of the US Olympic weightlifting team in the 1960s to counter the suspected steroid use of the athletes from the USSR. Today, it is no longer manufactured by any major pharmaceutical company, but bodybuilders can still get it online. It is still widely known by its former brand name Dianabol, or D-bol for short.

The Enduring Popularity of Methandrostenolone

Bodybuilders continue to use Dianabol to this day because the benefits it provides are astonishing. It offers guaranteed, quick, and massive muscle gains, and these gains are considerably superior to what other types of steroids offer. It can increase strength and stamina significantly, and boost lean muscle mass very quickly. It encourages blood follow during workouts, and it improves nitrogen retention as well.

It can also be taken orally, and that makes it very popular with neophyte bodybuilders who are leery of injections. Taking it orally is also much more convenient. Finally, it is very affordable. The price is not only lower than the cost of other steroids, but may even be cheaper than the protein shakes used for supplements. It is this combination of massive benefits, convenience, and affordability which puts it high atop the anabolic steroid pantheon.

The Side Effects of Methandrostenolone

But just like any other anabolic steroids, its use comes with significant health risks. The most common side effects reported by users include bloating, enlarged breasts in men, baldness, and severe acne. It can also result in mood changes and in extreme aggressiveness. Natural testosterone production is also suppressed, which is why methandrostenolone is often “stacked” (used in combination) with testosterone. Its use for women is also highly discouraged due to its tendency to bring out highly masculine symptoms.

But perhaps its most notable side effects are the potential damage to the liver. Methandrostenolone is extremely toxic to the liver, and for this reason even its most ardent supporters recommend only a short period for its use. Finally, it also causes hypertension, and those who already have problems with their blood pressure are advised not to use methandrostenolone.

Alternatives to Methandrostenolone

Despite the long list of harmful side effects, many bodybuilders persist in using methandrostenolone due to its numerous benefits. This popularity continues despite the fact that modern versions of the supplement are no longer as potent as when methandrostenolone was legal. Modern versions of D-bol are inferior to what it once was.

But medical technology has made tremendous leaps and bounds since the 1960s, and now there are actually alternatives that offer the same benefits but without the side effects. The most well-known and most effective alternative is Dianobal from Crazy Mass, which offers just about every benefit you can get from methandrostenolone but with zero side effects. It is also affordable as well, and as a bonus, it is completely legal to use as a supplement.


Exercises to Boost Testosterone Naturally

If you are looking to build muscle mass, then you also need to boost your testosterone levels. Higher testosterone levels help increase muscle mass and they also lessen the amount of body fat in your system. But higher testosterone levels shouldn’t be limited to just bodybuilders. Having your testosterone at the optimum level is good for your health, and this is crucial when you reach your 30s which is when your testosterone levels start to decline.

While quite a few bodybuilders immediately opt for synthetic ways of building testosterone, you can actually boost your T levels naturally by doing the right exercises. Here are a few recommended exercises to boost your testosterone. Watch this video by Rob Riches to learn how to do them properly!

  1. Sit and Squat. You’ll need a bench and a squat rack for this. Despite the name of the exercise, you don’t actually sit on the bench when you do your squats. The bench simply signals you when your hips touch the bench where to stop and rise again. This way, your knees and hips are protected when you lift heavy weights. This exercise is also a great way to boost your strength in your chest area.
  2. Lying Down Squat. You’ll need the squat rack and bench again for this. Aside from the obvious protection the squat rack offers, it also serves the same function as the bench earlier. The stop bars signal when you stop going down and when to start exploding up again. And because you’re protected, you can truly maximize your weights so you can spike up your testosterone levels effectively.
  3. Dead Lifts. In this version of this exercise, you continue to use the power rack as well. The stop bars keep you from going all the way down to the floor, and this protects your knees, hips, and lower back from the extra pressure and the risk of injury. You can then maximize the weight you use while still protecting your lower back!
  4. Clean and Press. This exercise is truly effective in boosting testosterone because it engages so many muscles. It’s actually a combo of three exercises: the dead lift, and upright row, and a military press. Pay attention to how you should position yourself—it’s shown on the video—so that you can perform the sequence of movements smoothly.

So, there you have it. You’ll need to do about 8 to 10 reps for each exercise, while you gradually increase the weight you use. The greater the weights, the more potential there is for muscle gains and for boosting your testosterone levels.

Again, make sure you watch the video closely to see how the exercises are performed. What you need to “disregard” is the weight used in the video. It’s fairly light here, but that’s only for demonstration purposes. You’ll need the heavier weights so that you can maximize your muscle and testosterone gains. With these exercises, you’re well on your way to boosting your testosterone levels the natural way!


Nandrolone Decanoate and Its Negative Side Effects for Bodybuilders

Nandrolone Decanoate (more commonly known as Deca Durabolin or just Deca) is a popular anabolic steroid in the bodybuilding community. In fact, it’s the most widely used injectable steroid by bodybuilders next to testosterone.

For many years, everyone from novices to experts believed that the best results would almost certainly have to include the use of Deca.  But the problem with using Deca is that it’s not allowed for international competition. Despite this ban, however, a lot of athletes have been caught and subsequently fined, suspended, or banned as a consequence. Runners, basketball players, boxers and fighters, and baseball players have been penalized for doping with this substance. The list is quite long, and includes Barry Bonds and Roger Clemens.

Negative Side Effects of Nandrolone Decanoate

Another reason for not using Deca is that it can cause some very severe side effects. Common side effects include enlarged or tender breasts, a continuous painful erection, and bladder contractions that make you want to urinate much more frequently. Your skin will also have breakouts in away that look like severe acne.

Then there is a long list of other side effects that, while aren’t as common, are still dangerous for your health. These include enlarged prostate or a cancer of the prostate gland, liver problems, and leukemia. Chronic insomnia may become a problem too; and you may also get chills, diarrhea, leg cramps, and a swollen abdomen. Your libido may be affected as well. Finally, there have also been documented cases of liver tissue death and liver cancer due to the use of Deca.

Deca from Crazy Mass

The popularity of Deca when it came out was understandable. At the time that it was introduced to the bodybuilding community, there were no viable alternatives. And quite a few bodybuilders valued the benefits so much that they were willing to risk censure and ill health. Part of the reason why Deca was so popular was because despite of the long list of known side effects, it was deemed safer than other injectable anabolic steroids.

But that was then and this is now. Technology has progressed very quickly that an alternative such as Deca from Crazy Mass has been developed. This version of Deca is not only taken orally, but it provides every benefit you get from the original version. And you get those benefits without the accompanying side effects. In other words, you will get significant physical strength and muscle development gains, reduce your body fat, and be able to recover more quickly. Deca from Crazy Mass soothes your joints and it can also be used for both bulking and cutting cycles. It’s perfectly legal as well.


Nobody is saying that you should deny yourself the benefits which you can get from Deca. The point is that those benefits are available for you, and you can get them in such a way that you don’t have to break the law or put your body at risk of acquiring life threatening diseases. With Deca from Crazy Mass, you get all the benefits, and none of the risks.



Look Better and Feel Stronger with the Rob Riches Biceps Workout

With a lot of experts online giving their own (and sometimes contradictory) advice on the proper biceps workout, it can get a bit frustrating picking the right one for you. So it’s a good thing Rob Riches—who just won at the UK Nationals—is here in the video showing you just what to do for your biceps. But in case you have any doubts as to whether this workout will work, just take a quick look at those biceps. That’s the kind of impressive muscle tone you can get when you follow his workout instructions religiously.


Here are a few tips to keep in mind when watching the video:

  • The video properly starts at the 0:28 mark; before that, there’s just a short discussion about his Paleo Diet. Rob actually does discuss his diet quite a bit in this video, at the start and at the end. If you’re interested, there are links in the video for you to click. What’s interesting is that he emphasizes “not cheating” on his diet.
  • Watch the video all throughout and take note of the equipment and materials you’ll need. It’s best to have them all ready so you can do your workout in a seamless fashion. You’ll need a barbell, dumbbells, a chair with a padded back rest, and a cable machine. If it’s your first time to use a cable machine, do your research and learn how to use them, or ask anyone in the gym for instructions.
  • When you take a closer look at the video, you may notice that the weights he uses are quite substantial. In fact, you can see it in how he grimaces each time he lifts. That should give you a clue as to how much weight you should be using as well. If you want to maximize the benefits you get from lifting weights, then these weights have to challenge your muscles. You will only be wasting your time if your workouts are too easy.
  • Interestingly, Rob says quite clearly that the super-heavy weights are not as important as your focus on your biceps. You need to concentrate on them to maximize the effects.
  • If possible, you may want to try doing the exercises as you watch the video. The video shows you how to do the exercises properly and you’ll know the correct form, procedure, and speed. The exercises do seem a bit slower when performed here, and that’s because you need to keep the tension loaded for your biceps.
  • The first exercise with the barbell requires 6 reps for the first set and then 12 reps for the second. With the dumbbell exercise, it’s about 6 or 7 reps for each arm in the first set, and then about 10 (or to failure) for the second set. With the cable machine, he did 14 reps for the first set, and then after a short rest he did only 5. This implies that you finish off the workout with the reps set to failure.

Another very effective and 6 minute bicep workout here can help you get bigger and stronger biceps.

Whether or not you subscribe to his diet recommendations, the attention on this topic does drive home one very important point—when you want to build your biceps (or any of your other muscles for that matter)—you need to pay attention to your diet as well.


How to Properly Do Bulking and Cutting

If you are new to the world of bodybuilding, then perhaps one of the first (and most surprising) new things you’ll learn is that it’s not a process that involves doing something over and over. There are two phases to building muscle, and they’re called the bulking phase and the cutting phase. In simple terms, the bulking phase is when you try to gain muscle. In the cutting phase, you try to shed fat. Building new muscles means you have to alternate between these two phases on a fairly constant basis.

The Proper Way of Bulking

Bulking is all about gaining muscle. However, the process does involve acquiring some fat as well no matter how much you try to avoid doing so. Ideally then, what you need to aim for is to gain as much muscle and as little fat as possible during this phase.

Here’s how you do it properly: Eat healthy food (no junk, fast food, or sugary confections). Instead of 3 big meals a day, eat smaller portions every 3 to 4 hours or so, so that you get enough energy through the day. You’ll eat more than you normally would so that you have the raw materials to turn into muscle, but not too much that you’ll turn what you eat into fat instead. Make sure you get enough protein and healthy fats. In the bulking phase, you’ll need quite a bit of complex carbs as well.

For your exercise, there are a lot of different options. But mostly you’ll be concentrating on strengthening exercises and that essentially means lifting weight. You need to monitor your workouts so you can check that you are progressing. You should also do some cardio about twice a week.

The Proper Way of Cutting

This is when you shed the fat so that only the lean muscle remains. Once you start the cutting phase, your meals will become more frequent and you’ll need to eat every 2 to 3 hours. But since you will need to cut back on the complex carbs, your caloric intake will be less compared to the bulking phase. Don’t just suddenly cut back on the calories, however. Take it slow. If the weights you are lifting are getting too low, then you need to increase your calorie intake to maintain your muscle mass.

You also need to do a lot more cardio. About every other day of cardio for 30 to 45 minutes should suffice. Try to do different types of cardio exercises, so that you don’t get bored and lose interest.

How Long is Each Phase?

Finally, you need to set the duration for your bulking and cutting phases. A lot of experts recommend that they last for about the same time, although how long that is will depend on whose advice you take. Some extremists actually suggest a one-day duration for each, while the opposite view recommends taking 6 months for bulking and the rest of the year should be for cutting. The more sensible recommendation is to bulk up for about 2 months or so, and then the time for cutting should be long enough for you to eliminate the fat you gained during the bulking phase.


The Triceps Superset from Grenade Workout Academy

Every guy who works out to reduce the amount of flab in his arm will want to check out this explosive workout suggestion for the triceps. The Triceps Superset is the recommended workout for the triceps from Jamie Alderton of the Grenade Workout Academy. Alderton served 7 years in the British Army, and afterwards he really concentrated on physical training. A quick look at the video will show you just how great his physique is. He won the British Novice Musclemania title as a beginner, and then he went on to become champion of the WBFF European Muscle Model competition. As you can see, he does have the credentials to back up his recommendations. He’s not just some anonymous self-proclaimed bodybuilding expert.

The video, of course, serves a couple of practical purposes as well. The first aim of the video is to demonstrate how to do the recommended exercises properly. You can even try to match his pace in real time once you master how to do all the exercises correctly.


Alderton starts by quickly demonstrating the exercises you need to do. There are only 3 exercises, so you should put some care into choosing your weight properly. It should be enough weight so that it’s not too easy, but not too heavy so you can do all the reps suggested here.

The sequence is very easy. You need to do 12 reps of each exercise in quick succession, followed by a short 30-second rest. Then start all over again. You have to do three sets all in all.

  • For the first exercise, you’ll need a barbell with the desired weight along with a bench at the right height, so that your feet lie flat on the floor while your legs line up with your torso. Although the video doesn’t show it, it may be a good idea to have a spotter nearby when you lower the barbell right in front of your forehead. This is especially true if you’re a beginner. Make sure you get a good firm grip.
  • For the triceps dip, you can use that same bench for your reps. Again, make sure you get a nice firm grip with your hands, because any slipping here can be painful. Make sure your feet are flat on the floor as well.
  • The third exercise is a “negative” variation of the triceps dip. In this case, you jump up quickly to get the height, and then you slowly lower yourself in a controlled and smooth fashion. From the video, you can count about three seconds for the down motion, although you can just always match Alderton’s pace as he does the third exercise here. Once more, sweaty hands can be a problem, so make sure you get a good grip on the handle especially when you’re trying for a controlled descent.

Before you do these exercises, stretch your arms properly and that you also warm up. You can also check out other Jamie Alderton recommendations on Facebook, Twitter, and YouTube.