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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!


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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.

Conclusion

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.

 


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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.


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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.


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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.


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Should Trenbolone Be Stacked with Testosterone?

Trenbolone is one of the most popular steroids in the bodybuilding community, and there are very good reasons for this. Quite a few bodybuilders have experimented with various steroid stacks—stacking steroids means using different steroids together—and have found that the simple testosterone and trenbolone stacking is actually one of the most effective.

Testosterone and Trenbolone

First let’s talk about testosterone. This one is great if you are trying to gain bulk. Not only does it boost your energy levels to help your gym performance, but it also lifts your mood and even perks up your libido.

For extra oomph, though, nothing can beat trenbolone. When it comes to building muscle quickly, its fans say that it’s probably 5 times as effective as testosterone.

  • It boosts cellular repair—which makes your workouts even more effective.
  • It totally improves “feed efficiency” which means you can maximize the benefits you get from the nutrients you take.
  • It improves nitrogen retention in your muscles and red blood cell production, which are crucial for building muscles and gaining strength.
  • It even controls counterproductive hormones like cortisol.

Side Effects of Trenbolone

One of the most common side effects of trenbolone, however, is its tendency to shrink your testicles. It generally suppresses the testosterone you have in your body, which is why most bodybuilders stack it with testosterone in the first place. You need that testosterone injection to compensate.

But that’s just one side effect. Even its most die-hard fans admit that the side effects can be serious. It’s common for a lot of users to endure acne, hair loss, and an increase in blood pressure. Insomnia and night sweats are to be expected as well.

Safer Alternatives from Crazy Mass

With the long list of possible side effects, some people may think using trenbolone alone or in any combination with other substances is simply crazy. There may be some legitimate reasons for this thinking. After all, in the US it’s actually illegal to use or even possess trenbolone. A lot of professional sports organizations frown upon its use.

But the perhaps the best reason for not using trenbolone is that there is a much safer alternative from renowned bodybuilding supplement manufacturer Crazy Mass. It’s called Trenbalone or Tren-bal for short, and the similarity of its name to trenbolone isn’t a coincidence. It provides all the benefits of trenbolone for its users—you get the hard and cut muscles you want in a very short amount of time. In fact, it’s not uncommon to get at least 15 pounds of pure muscles in just a month!

And like its steroid counterpart, Tren-bal is designed to provide the maximum benefits when it’s stacked. In Tren-bal’s case, you ought to stack it with other Crazy Mass variants like Test-tone along with the others in the Elite Series: Clenn-MAX, Winstral, A-Drol, D-bal. and D-Ka. All of these Crazy Mass options provide the benefits of the original, but without any of the side effects.  One of the best options is the Bulking Stack that can help you gain lean muscle very quickly. It is a mix of 4 supplements that include D-Bal, D-KA, Tren-Bal and Testosterone MAX. These supplements are perfectly legal too, and you can even buy them without a prescription.


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How to Boost Testosterone Naturally – A Simple Guide for Bodybuilders

The bodybuilding community has known for a long time that testosterone is a pretty effective supplement to take for muscle gain. But instead of testosterone shots, you may want to consider some natural alternatives:

  1. This may seem redundant for bodybuilders, but higher intensity workouts as well as exercises involving large muscle groups increase testosterone levels. Examples of higher intensity workouts include strongman training and interval sprints. As for your exercises, keep up your lunges, shoulder presses, squats, chin ups, bench presses, rows, and deadlifts.
  2. Don’t over train. Instead, keep it to about 45 minutes. After that, your cortisol levels will rise and that leads to decreased testosterone.
  3. Lose your excess weight and keep your body trim. A lot of studies show that higher levels of fat results in lower levels of testosterone. Just don’t cut your calorie intake too much. If you really need to lose some weight, keep it to just 20% lower than your daily needs. Anything less than that and you starting decreasing your testosterone levels.
  4. Make sure you eat enough healthy fats. Research strongly suggests that there’s a correlation between high levels of healthy fats and testosterone production.
  5. Limit your carbohydrate consumption to the 2 to 3 hour window after your workout. Your testosterone level drops temporarily when you eat a meal that’s heavy on carbs. When you eat a lot of carb-heavy meals throughout the day, then your overall testosterone levels will drop significantly.
  6. You also need an adequate amount of sleep, which is about 8 hours more or less. The University of Chicago published a study showing that 5 hours of sleep a night will result in a 15% decrease in testosterone levels.
  7. Minimize your alcohol consumption. Experts say that alcohol can drive down your testosterone levels. Beer is the worst, since it also expands your waistline and that will drop your testosterone level even further.
  8. Keep your stress levels low. Stress produces cortisol that causes a severe drop in testosterone levels. You may want to learn how to meditate or do yoga if you feel stressed all the time. A healthy massage every now and then can also do wonders for your stress levels.

Supplement Use

Quite a few people seeking to increase muscle mass have tried out testosterone shots, but the benefits are offset by some serious side effects. However, there’s actually a safer alternative called Testosterone MAX from Crazy Mass. It has no side effects at all. During your bulking cycle, you’ll be able to realize huge gains in strength and muscle mass, endurance, and recovery time. During the cutting cycle, Testosterone MAX can quickly burn off your body fat.

Supplements are great with exercise and proper diet, but only if they don’t come with serious side effects. And that’s exactly what you get with Testosterone MAX. To maximize your benefits, stack it with other Crazy Mass products because it was designed to work more effectively that way. Use it with D-Bal, D-Ka, A-Drol, and Tren-Bal. That way you can truly get the maximum strength benefits without worrying about safety. It’s a hundred percent safe AND legal.


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Built by Science: The Chest Workout

In this Built by Science video, Mike Robertson explains how to correctly develop your chest through your workout. For him, it’s all about science and anatomy. You can develop and maximize your strength efficiently, but only if you truly understand how your muscles and joints really work. Once you understand how your body actually moves and functions, then you may be able to attain the best physique you can possibly have.

Most young guys go to the gym and start focusing on their chest. Quite a few guys do 20 or even 40 bench presses in one workout, and sometimes they do it on most days of the week. The problem is that if you do this, then you’ll likely to develop bad posture at the very least, or a shoulder injury. With the video, you’ll learn how to do your workout more efficiently and more effectively. And you can do that with smart, targeted pec and chest training.

An Anatomy Lesson

This is quite a lengthy portion of the video, which lasts until the 8:53 mark. Robertson goes into some detail about the muscles, bones, and the joints in the chest area. He also covers the movements of those bones and joints.

It’s a bit fascinating really, but Robertson essentially provides the scientific justification for all the exercises he will be recommending later in the video. He explains how each important muscle group works, and how particular exercises affect those muscle groups.

The Application

The real fun for bodybuilders starts at the 8:53 mark in the video. That’s when the right exercises you should be doing are demonstrated, and Robertson throws in quite a few tips to help you along. Just keep in mind that the guy demonstrating the video is quite a physical specimen and the weights are a bit light (at least for him). For you, you need to make sure that you use the correct weight so that you actually work at it. You really need to push yourself so that you can develop your chest properly.

  • Dumbbell incline bench press. When you set up, you need to make sure that your abs are nice and tight. You also need to keep your feet on the ground and your legs tight as well. That way, you can move more weight. You should also tuck your elbows slightly when you come down. When your elbows are flared out to the side, you put a lot more stress and torque on your shoulders.

If you have any shoulder issues or feeling some discomfort in that area, lift the weight with your hands facing each other. That should make it easier for your rotator cuffs.

  • Dumbbell fly. You set yourself up in a stable position with your abs and legs tight once more. In the video, you’ll see Robertson pointing out how this exercise trains particular parts of your chest. This exercise helps your balance and pec development.
  • Pushup. This is the last exercise, so you may as well see how it really should be done. While you may probably know how to do it since you’ve been doing it for years, Robertson provides some hints and tricks that you may not have heard of before. For example, you have to finish strong. You have to push your body as far from the floor as possible when you do your pushups. When you go down, you have to be controlled.

With this video, you get an accelerated PhD course on how to really develop your muscles and shoulders. So stop your mindless workouts and start doing exercises which may actually help you achieve the body you want.


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Role of Strength Steroids

People who play sports for a living are competitive by nature, which is why bodybuilders and professional athletes do all that they can in order to excel. But sometimes diet and exercise aren’t enough. This is why they use supplements but unfortunately, many athletes have turned to prohibited steroids in order to gain the strength they need to become better, physically.

Side Effects of Strength Steroids

Steroids such as Dianabol, Anadrol, Deca Durabolin and Trenbolone are often used together (“stacked”). They are called strength steroids because they are very effective at promoting new muscle growth. However, that’s not the only thing they can do to your body. Their side effects can be horrendous. The oral steroids are broken down in the liver, but they are also toxic to the liver as well. Also, the list of their side effects is quite lengthy, and it includes kidney failure, cardiovascular damage, over-aggressiveness (“roid rage”), jaundice, severe acne, insomnia, mood swings, hair loss, nausea, vomiting, and impotence.

It’s possible to be severely harmed by the use of these steroids, and deaths have been reported as well.

Illegal Use of Steroids

Countries like the United States prohibit the use of these steroids without a proper prescription. They are also banned in international competitions such as the Olympics. The reasoning is quite simple: there’s no sense in promoting sports if it leads to unhealthy uses of drugs that can do a lot of harm to the body. In order to level the playing field for those who are smart enough not to take anything that causes such serious harm, sports bodies have prohibited the use of anabolic steroids for competitors.

Yet every year, you’ll always hear about some famous athlete suspended and banned from competition due to illegal steroid use. It’s pervasive across most types of athletic competition, especially in games where strength is an advantage.

Sensible Alternatives to Steroids

Fortunately, bodybuilders and athletes do have alternative supplements that they can use which replicate the benefits of strength steroids. Dianobal, Decka, Testosterone MAX, and A-Drol are just as effective as their steroid counterparts, but safer and legal. And like steroids, they can also be stacked. In fact, they were actually designed to be more effective when used together.

These supplements can amp your energy levels, increase your nitrogen retention and protein synthesis, boost your free-testosterone levels, and improve your recovery time. You can increase your strength by as much as 20 to 40 percent—meaning you may be able to bench a lot more weight. Because of your newfound strength, you’re also less liable to get injured. And all these benefits can be yours without having to suffer any sort of side effect at all. They are all completely safe.

What’s more, they are also completely legal. You don’t have to hide their use, and you don’t have to worry about being suspended or banned from competition. So if you wish your workouts and diet to result in greater strength and improved performance, use these products instead of steroids. They’re even healthier for your wallet because compared to steroids, they’re much more affordable.


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Importance of Bulking Stacks in Bodybuilding

If you’re trying to build up your muscles and you’re quite new to body building, you may suspect that diet and exercise play a large part in your efforts. And you’re right. Most of your workouts will consist of weightlifting exercises that will focus on your different muscle groups. As for your diet, you’ll have to consume a lot of food (including protein, of course), so you’ll have the raw material to convert into muscle.

Steroids

But the bodybuilding community has long known that exercise and diet alone can be a hit-or-miss affair when it comes to building muscles, and it also takes too long to see any significant effects. In order to improve the odds, bodybuilders have learned to support their diet and exercise efforts with supplements to maximize the benefits of their efforts. And many bodybuilders have also discovered that steroids work amazingly well when it comes to building muscles. In fact, steroids can make it a sure thing, and it can also accelerate the results. That’s why many bodybuilders have learned to stack (use together) various steroids to build muscle.

The problem with steroids, however, is that they’re illegal and that they’re not allowed in competitions. Sports pages are littered with accounts of athletes who have been suspended and banned due to their use of steroids. And the other main reason against steroid use for muscle building is that the side effects can be truly horrible. They can range from anxiety and acne to the more serious problems concerning the heart, liver, and kidneys. Fatalities have already been reported due to steroid abuse.

A Safer Bulking Stacks Alternative

If you don’t want to putt your health at risk by using steroids, then you’re left with supplements made by various companies that try to mimic the effects of steroids to some degree. Some of them may work well, although if you try building stacks of these substances they may not work together all that well. In fact, they may result in some rather unexpected—and sometimes horrible—side effects.

That’s why a prepackaged building stack created by a single reputable company can be a wonderful thing. One great example is the Bulking Stack from Crazy Mass. It’s a combo of 4 separate products: Dianobal (based on Dianobol), Testosterone Max (a safer version of testosterone), Deca (an alternative to Deca Durabolin), and Trenbalone (based on Trenbolone). These products didn’t just happen to work well together. In fact, they were designed to work together to maximize the results.

With the Bulking Stack, you can increase your chances of gaining up to 20 to 30 pounds within 8 weeks, along with the right diet and exercise. And like other Crazy Mass offerings, the Building Stack comes with three standard features:

  1. You get all the muscle-building benefits that you would get from the steroids they were based on.
  2. You get none of the side effects—not the annoying ones like acne and certainly not the serious ones that threaten your liver and kidney among other things.
  3. You can use them without a prescription and also legally in sports and bodybuilding competitions.

In other words, the Bulking Stack from Crazy Mass is the perfect set of supplements for you. There’s no need to risk your health and to risk getting caught breaking the law. Best of all, there’s no need to experiment with a cocktail of supplements. With Crazy Mass, your supplemental needs are taken care of. All you need to do is to figure out the right exercises and diet and you’ll be on your way to building a great physique.