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Kai Greene Leg Workout For Massive Wheels
Kai Greene Leg Workout Routine
Kai Greene is one of the most widely recognized bodybuilders of our time. His mind-blowing physique, inspirational words, incredible artwork, trademark hairdo (and infamous grapefruit video) have earned him fans all over the world.
Kai Greene Stats
Full Name: Kai Greene
Weight
Height
Year Of Birth
317 lbs.
5’8’’
1975
Arms
Chest
Thights
22″
58″
33″
Kai Greene made his Mr. Olympia debut in 2009 and competed in the world’s most prestigious bodybuilding contest until 2014. Kai Greene’s Mr. Olympia track record:
2009 – 4th place
2010 – 7th place
2011 – 3rd place
2012 – 2nd place
2013 – 2nd place
2014 – 2nd place
Related: Is Kai Greene Challenging Phil Heath In Recent Tweet?
For four years in a row (2011-14), Kai Greene came close (but not close enough) to conquering the throne. Some fans consider Greene a part of the “uncrowned Mr. Olympia” club accompanying bodybuilding legends like Flex Wheeler, Kevin Levrone, and Shaun Ray.
The Predator’s legs are one of the biggest reasons behind his success on stage. Greene’s vastus medialus (quad teardrop) striations are unmatched, hams in perfect symmetry with quads, and his calves have a life of their own.
But before we dive into Kai Greene’s leg workout, let’s get to know him a little better. Shall we?
Also Read: TOP 6 UNCROWNED BODYBUILDERS OF ALL TIME
The Kai Greene Story
Born and raised in Brooklyn, New York, Greene had a tough childhood. After being orphaned at 6-years-old, he spent most of his youth in foster homes.
Throughout his younger years, Kai struggled to find a place in the community. The ensuing feeling of being an outcast turned Greene into a trouble child. His regular misconducts put him at risk of being kicked out from both his school and foster home.
Finding The Anchor
Weight training came as Kai Greene’s saving grace. Greene started training at the age of 13 and used the gym as an escape from all his problems.
Kai’s 7th grade English teacher realized his bodybuilding potential and started encouraging him to compete in teen bodybuilding shows. This little push was all Kai needed to turn his life around.
It did not take Kai Greene too long to realize that he had great bodybuilding genetics. He was growing faster than others his age and was beating kids older than him at bodybuilding competitions.
Check Out: Decoding Genetics: Check If You Have Bodybuilding Genetics
The Predator Was Born
Over the next five years, Kai Greene competed in various unofficial teen bodybuilding shows. Since Greene was bigger and more jacked than other teenagers his age, he dominated every contest he entered.
By the time Mr. Getting It Done turned 19, he had earned his Pro card in a natural bodybuilding federation, the 1994 NGA American Nationals. The early and quick success made Kai realize that he could make it big in bodybuilding, and make it big, he did.
Kai Greene & His Haitus
Since 2014, Kai Greene fans have been complaining about his absence from the Olympia stage. But hardly do they know, this is not the first time Kai has taken a break from competing.
Kai’s first show as an IFBB Pro was the 1999 World Championships in Slovakia. Although Greene placed 4th, he was not satisfied with his performance.
Determined to work on his weaknesses and sculpt one of the greatest physiques of all time, Kai Greene went back to the drawing board and took four years away from the competitive circuit.
Related: Kai Greene Meets With Universal Execs During Olympia Week
Kai Greene Leg Workout
Because of his size and appearance, many people expect Kai Greene’s workouts to consist of lifting heavy, grunting, and cursing throughout the workout. But, the reality is different.
Kai Greene Workout Principles
It does not matter if Kai is training legs, arms, or back. He swears by the following training principles:
1. Form Is King
Let’s do an activity. It will be worth it, we promise.
Set a five-minute timer, log onto YouTube, and watch (at 2X speed) as many Kai Greene training videos as you can.
Now here is what you need to do – note down every time Kai compromises on his form in favor of lifting heavy. At the end of the five minutes, you will probably have – zero entries.
“The weight is a tool. Do you focus on the hammer or the nail? You better focus on the thing you’re trying to hit.”
2. Mind-Muscle Connection
If you see Kai Greene pose, you would know that he can move each fiber in his body at will. The control he has over his muscles is incredible. Kai’s movements are precise, contractions are hard, and each rep is harmonious with the next.
Bodybuilding is not about lifting as heavy as you can. To sculpt your dream body, you need to contract your muscles and visualize your goal physique with every rep to ensure maximum muscle fiber recruitment.
This technique was first made famous by Arnold Schwarzenegger. If you do not feel a muscle pump by the end of an exercise, you would be better off dropping the weight (and your ego) and trying again.
Next Read: The Importance of Mind-Muscle Connection To See Huge Gains
3. Warm-Up
Kai Greene spends 15-20 minutes warming up before every workout. Benefits of warming up include:
Improves flexibility.
Enhances performance.
Less muscle tension and pain.
Improved range of motion.
Increased blood flow and oxygen.
Lower risk of injury.
Mr. Getting It Done believes that his relatively long warm-up routine gets him in the right mindset to train and improves his focus. According to him, he gets more alert, aware, and his neurological connections get sharper.
Related: Follow This Insane Pro Warm-Up Routine For Ultimate Gains
4. Volume is Key
The Predator uses a lot of sets and reps in his workouts. He does not leave the gym unless he has annihilated his muscles. You will be doing up to four sets of eight different exercises and completing 12-20 reps in each, so get ready for the Kai Greene leg workout.
5. Take Your Time
Take your focus off the clock and put it where it should be – on your lower body. You are not in a race against time here. Take as long as you need between sets. Do not begin the next set until you are properly rested.
Kai Greene Leg Training Routine
Kai Greene’s monster truck wheels are a result of years of hard work and consistency. His leg workouts include a combination of advanced training principles and a variety of exercises to train his lower body from different angles.
The Predator’s legs are one of his strengths, but it was not always this way. He has been training for over 20 years with a focus on sculpting the perfect pair of wheels. Greene is presently working on adding more detail to his upper legs and making them rounder.
1. Superset
Glute Kick-Back: 4 sets 20 reps
Hip Abductor: 4 sets 20 reps
Kai Greene trains in a specific order that addresses body parts from weakest to strongest. He believes that it helps him build better muscular symmetry.
Greene starts his leg workouts with glutes and then transitions to training his calves, then hams because, according to him, that is the order of needed improvement. He trains his quads in the end because they are superior to other parts of his legs.
2. Superset
Standing Calf Raise: 4 sets 20 reps
Seated Calf Raise: 4 sets 20 reps
There are no accessory muscles on Mr. Getting It Done’s training program. Kai performs four sets each of standing and seated calf raises. While the standing variation trains the gastrocnemius, seated calf raises are optimal for training the soleus muscle.
Kai Greene uses the standing calf raise machine for the first leg of the superset. If you do not have access to a standing calf raise machine at your gym, you could use a smith machine with an aerobic stepper or a leg press machine for the exercise.
While performing calf exercises, you need to make sure you are following a full range of motion. Your heels should only be a couple of inches away from the floor at the bottom of the movement. On the other hand, at the top of the movement, you should look like a ballerina on her toes.
Related: 10 Reasons Why You’ll Never Have Big Calves
3. Superset
Jefferson Squat: 4 sets 20 reps
Hip Adductor: 4 sets 20 reps
Kai Greene played a big role in bringing back the Jefferson squat.
Named after circus strongman Charles Jefferson (1863-1911), the unique squat variation can help increase leg strength, size, core stability, and build power in multiple planes of movement.
How To Perform Jefferson Squat:
Stand over a barbell, facing one of the weighted ends with the bar between your legs. Your front foot should be facing forwards, and your rear foot rotated 90 degrees outwards.
Place your feet at a distance so that as you go down into your squat, your knees are directly above your ankles.
Squat down over the bar and grab it using a mixed grip with one hand behind you and one in front of you.
Drive down into the ground through your feet and stand tall, bringing the barbell straight up between your legs.
Return to the starting position with a slow and controlled motion.
Repeat for recommended reps.
4. Unilateral Standing Leg Curl: 4 sets 20 reps
Unilateral standing leg curl is an incredibly effective exercise to target your hams individually. It is especially beneficial for people whose hams are lagging their quads, glutes, and calves.
Standing leg curls can also limit the use of momentum and jerking motions. Keep your toes pointed throughout the exercise to ensure maximal hamstring muscle fiber recruitment.
5. Lying Leg Curl: 4 sets 20 reps
Kai Greene likes to think about his hams as piano wires throughout the entire range of motion. You do not want to be moving the weight primarily focusing on your shins or lower body. At the top of the movement, focus on squeezing your hams.
Lying leg curl can do for your hams what bicep curls do for your biceps. Perform the exercise with a slow and controlled movement, and you will feel every fiber of your hamstring working.
The Predator does not limit his workouts to a pre-defined number of sets. If he feels that he was not focused during the first couple of sets, he makes up for it by performing couple more sets of the exercise.
Remember – bodybuilding is not about going through the motions. Your goal should be muscle annihilation.
6. Barbell Stiff-Legged Deadlift: 4 sets failure
For the barbell stiff-legged deadlift, Kai Greene uses relatively lightweight. To put maximum tension on his hamstrings, he turns his toes in and points his heels outwards (forming an “A” with his feet) while performing the lift.
The Predator maintains a slight bend in his back throughout the exercise and uses his hamstrings and glutes to move the weight.
If you cannot perform the movement with a 2:1:2:1 rep tempo (two seconds on the way down, a second’s pause at the bottom, two seconds on the way up, and a second’s pause at the top), and have to jerk your body up and down to punch out the reps, you are probably going too heavy.
7. Squat: 5 sets 20 reps
No, this is not a typo. Kai Greene gets to the squat rack at the end of his leg workout. Since you will be fatigued at this point in your workout, you need to make sure you are not compromising on your form.
Mr. Getting It Done maintains total control for the entire set and length of each rep. Rather than dropping down and blasting up, Kai focuses on feeling every inch of the rep and tries to intensify the contraction on his legs.
8. Leg Press: 5 sets 20 reps
Unlike most lifters, Kai Greene does not like to go super heavy on the leg press machine. While fitness noobs focus on locking out their knees and squeezing their quads at the top of the movement, Greene tries to contract his legs throughout the entire rep.
If you can only move the weight a few inches while performing the leg press, it is a sign you have more weight on the machine than you can handle.
Wrapping Up
The next time you hear fitness gurus talking about why Kai Greene cannot make a comeback, remind yourself that the guy in question here has no qualms taking four years off if he believes he can bring a better package to the stage. Should you be doubting his commitment and ability? They don’t call him Mr. Getting It Done for nothing.
Who, according to you, has the best legs in the fitness industry? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
German Volume Training: Does it Increase Strength or Just Size?
Hypertrophy Training Programs
From strongmen to bodybuilders, one of the most gym related questions coaches face is “how do I build muscle as quickly as possible?”
It is a combination of effective programming, proper nutrition and patience that gets results but unfortunately, this process takes time.
There are no “quick fixes” or shortcuts when it comes to developing muscle strength and size. It’s important that a long term perspective is adopted if you want to be successful in your endeavors.
While it is true that change takes time, there are some training programs that will produce results more rapidly than others.
This article will cover German Volume Training (GVT) which is a high intensity hyperthrophy resistance training program that will bring about significant changes in muscle mass.
All You Need To Know About German Volume Training
This advanced training program was created by Charles Poliquin, a strength and conditioning coach of legendary status.
The reason that GVT is so intense is because it combines high volumes, short rest periods, and a restricted time frame.
When it comes to strength training programs, there are two standard ways of programming. Programs either tend to be short and intense or moderate in both length and intensity.
The high intensity programs cannot be sustained over a prolonged period of time as the body simply cannot deal with the extreme intensity and stress related to the workouts for a prolonged duration.
This explains why the GVT program lasts just 30 days. Upon completion, it is recommended that you don’t attempt it again for a minimum of 6 months. That’s how intense it is!
If this program is run too regularly or without extended breaks between cycles, there is a real risk of overtraining.
Overtraining should be avoided at all costs as it will cause regressions with performance, increase fatigue levels and elevate the risk of experiencing injury (1).
When asked about the GVT approach, Poliquin said that he recognized that many of the top weightlifters in the western world were German.
As a result, Poliquin met with German national weightlifting coach, Rolf Feser, and asked him about his athlete’s performances.
Feser explained that he would periodize his athletes training and take them through ten sets of ten, ten sets of five and ten sets of three.
Feser was a big advocate of the law of repeated efforts and believed that weightlifters were simply not performing enough sets in order to get strong.
How German Volume Training Works
With GVT, there are three workouts to be completed over a five day period. This cycle is then to be repeated six times in total giving you a 30 day program.
For those who are more advanced, it is possible to cycle the program in its entirety up to three times.
Every workout contains two supersets or four exercises in total. The supersets are labeled “A” and “B”.
Superset A is considered the primary superset and include exercises which utilize a large amount of muscle, expend a great amount of energy and consequently bring about large adaptations.
Meanwhile, superset B is considered the accessory superset. The exercises here are specifically chosen to facilitate improvements with the primary lifts, add more volume and generally accelerate progress.
For superset A, both exercises are performed for ten sets of ten repetitions with a ninety second rest between sets. The load that is to be used for this should be 60% of your one rep max.
The reason you start at 60% is to ensure that you can complete all ten sets. 60% of your one rep max will likely feel very light to start with, however, after completing ten sets it will feel heavy.
If you manage to complete all ten reps for ten sets, look to increase the weight by four to five percent for the following week.
As the weeks progress, it’s likely that you’ll be using a higher percentage of your one rep max. This is simply because your body will be adapting and allowing for more work to be performed.
To summarize for superset A – perform exercise 1, rest 90 seconds, perform exercise 2, rest 90 seconds and repeat ten times.
Once the 200 reps have been completed, it’s time to move on to superset B.
Superset B involves completing two exercises but only for three sets this time. Additionally, the rest period is reduced from ninety to sixty seconds and the rep range may vary depending on the exercise.
German Volume Training Exercises
It is vitally important that powerful exercises that effectively challenge the body and lead to significant adaptation are chosen for this program.
Ideally, the exercises should recruit a large number of motor units. This is both for superset A and B.
The greater number of motor units recruited, the greater the force generated by the muscles (2).
For example, selecting exercises such as the back squat is highly recommended due to the challenges associated with it and the large number of motor units recruited.
Exercises such as the goblet squat would be seen as less than effective as it is much less demanding than the back squat.
Another example would be to select a french press over a tricep pulldown as it recruits more muscle and therefore places a greater demand on the body.
German Volume Training Workout
There are number of GVT programs in existence that may be used to achieve an array of different goals.
The following program comes directly from Charles Poliquin. The primary focus for this program is full body muscle building.
Day 1 – Chest and Back
Exercise
Sets x Reps
Tempo
Rest (s)
A1 – Neutral Grip Decline Dumbbell Press
10 x 10
4 – 0 – 2
90
A2 – Chin-Ups
10 x 10
4 – 0 – 2
90
B1 – Incline Dumbbell Flyes
3 x 10 – 12
3 – 0 – 2
60
B2 – One Arm Dumbbell Rows
3 x 10 – 12
3 – 0 – 2
60
Day 2 – Legs and Abs
Exercise
Sets x Reps
Tempo
Rest (s)
A1 – Back Squats
10 x 10
4 – 0 – 2
90
A2 – Lying Leg Curls
10 x 10
4 – 0 – 2
90
B1 – Low Cable Pull Ins *
3 x 15 – 20
2 – 0 – 2
60
B2 – One Arm Dumbbell Rows
3 x 15 – 20
2 – 0 – 2
60
*For Cable Pull Ins – Use a weightlifting belt and attach it to the low pulley of a cable machine. From there, lie flat on your back and place the feet inside the belt. From there, drive the knees to the chest and return in a controlled motion.
Day 3
REST
Day 4 – Arms and Shoulders
Exercise
Sets x Reps
Tempo
Rest (s)
A1 – Parallel Bar Dips
10 x 10
4 0 1 0
90
A2 – Incline Hammer Curls
10 x 10
4 0 1 0
90
B1 – Bent Over Dumbbell Lateral Raises *
3 x 10 – 12
2 0 X 0
60
B2 – Seated Dumbbell Lateral Raises
3 x 10 – 12
2 0 X 0
60
*For Bent Over Dumbbell Lateral Raises – sit on the edge of a bench and tip the torso forward so that you are bent over. Drive the dumbbells out to the sides and look to bring the dumbbells up to approximately in line with the ears.
Day 5
REST
Next Steps
On completion of the 30 days you may find that you have made great progress and are enjoying the program.
If so, it is possible to move straight into a 15-day follow up program to help you continue to build on your results. Details of this program can be found below:
Day 1 – Chest and Back
Exercise
Sets x Reps
Tempo
Rest (s)
A1 – Incline Dumbbell Press
10 x 6
5 0 1 0
90
A2 – Wide Grip Pull Ups
10 x 6
5 0 1 0
90
B1 – Dumbbell Flyes
3 x 6
3 0 1 0
60
B2 – EZ Bar Bent Over Rows
3 x 6
3 0 1 0
60
Day 2 – Legs and Abs
Exercise
Sets x Reps
Tempo
Rest (s)
A1 – Bent Knee Deadlifts
10 x 6
5 0 X 0
90
A2 – Seated Leg Curls
10 x 6
5 0 1 0
90
B1 – Twisting Crunches
3 x 12 – 15
3 0 3 0
60
B2 – Standing Calf Raises
3 x 12 – 15
3 0 3 0
60
Day 3
REST
Day 4 – Arms and Shoulders
Exercise
Sets x Reps
Tempo
Rest (s)
A1 – Parallel Bar Dips
10 x 6
3 2 X 0
90
A2 – Incline Hammer Curls
10 x 10
4 0 1 0
90
B1 – Bent Over Dumbbell Lateral Raises *
3 x 10 – 12
2 0 X 0
60
B2 – Seated Dumbbell Lateral Raises
3 x 10 – 12
2 0 X 0
60
Day 5
REST
Does German Volume Training Build Strength?
GVT is primarily a hypertrophy inducing program. After all, studies have indicated that there is a relationship between high volume and substantial muscle growth (3).
But can GVT prove to be a beneficial program for building strength as well as size? Theoretically, could a powerlifter use this program and improve their performance?
GVT may indeed be effective for the powerlifter, most specifically for those who are looking to move up a weight class.
The program will allow them to pack on muscle size thus facilitating an increase in body weight and moving them into the above weight class.
Poliquin recommends a strength specific version of the GVT program which involves a 10 x 6 cycle, followed up with cluster training or a 10 x 3 cycle.
He emphasizes that, providing the weight is constant throughout all ten sets, it is fine to move in and out of periodization.
However, if adopting this program, it would be wise to schedule it into the off-season and use it to firstly develop conditioning before moving onto strength.
If you prefer to stick with the original ten sets of ten reps, that is also fine and it will undoubtedly yield results.
Sets of ten by ten will ultimately push you to the next level and develop maximal strength, work capacity and muscle mass.
German Volume Training Considerations
GVT is a surefire way to get bigger however, Poliquin believes that GVT is more about how fit you are as an individual, rather than how strong or big you are.
He points out that the improvements you make are like a sliding scale dictated by the number of reps you perform which will invariably determine which muscle characteristic is developed.
When it comes to the number of reps used, a lower number of reps will predominantly increase strength capacity but fail to develop muscle size optimally.
Conversely, a higher rep range may more effectively build muscle mass but fail to develop strength in the same way that heavy, low reps will (4).
One thing that is abundantly clear about GVT is that this type of training is not for the faint of heart.
The fact that it is recommended that this program is only completed once or twice per year should be ample warning that this program requires both physical and mental strength.
If you decide to adopt a GVT program, firstly, ensure that you have enough time to dedicate to training as the workouts are long and gruelling.
Secondly, it’s vital that you look to prioritize nutrition and sleep throughout the duration of this program. Both are key recovery components and will ensure that you last the distance and train with real intensity (5, 6).
With that being said, these things should not serve as a deterrent as there is no denying that GVT is a powerful and efficacious strength program that will force the body to adapt and improve.
Final Word
While GVT is an excellent example of an effective hypertrophy program, it may also be of benefit for those who wish to develop their strength and work capacities.
By the time you have completed the 30 day cycle, providing you have been consistent with both training and nutrition, your muscles will have significantly increased in both strength and size.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
References:
1-Kreher, Jeffrey B.; Schwartz, Jennifer B. (2012-3). “Overtraining Syndrome”. Sports Health. 4 (2): 128–138. doi:10.1177/1941738111434406. ISSN 1941-7381. PMC 3435910. PMID 23016079.
2-Williams, S. Mark; McNamara, James O.; LaMantia, Anthony-Samuel; Katz, Lawrence C.; Fitzpatrick, David; Augustine, George J.; Purves, Dale (2001). “The Regulation of Muscle Force”. Neuroscience. 2nd edition.
3-SCHOENFELD, BRAD J.; CONTRERAS, BRET; KRIEGER, JAMES; GRGIC, JOZO; DELCASTILLO, KENNETH; BELLIARD, RAMON; ALTO, ANDREW (2019-1). “Resistance Training Volume Enhances Muscle Hypertrophy but Not Strength in Trained Men”. Medicine and Science in Sports and Exercise. 51 (1): 94–103. doi:10.1249/MSS.0000000000001764. ISSN 0195-9131. PMC 6303131. PMID 30153194.
4-Schoenfeld, Brad J.; Grgic, Jozo; Ogborn, Dan; Krieger, James W. (2017-12). “Strength and Hypertrophy Adaptations Between Low- vs. High-Load Resistance Training: A Systematic Review and Meta-analysis”. Journal of Strength and Conditioning Research. 31 (12): 3508–3523. doi:10.1519/JSC.0000000000002200. ISSN 1533-4287. PMID 28834797.
5-Knowles, Olivia E.; Drinkwater, Eric J.; Urwin, Charles S.; Lamon, Séverine; Aisbett, Brad (2018-9). “Inadequate sleep and muscle strength: Implications for resistance training”. Journal of Science and Medicine in Sport. 21 (9): 959–968. doi:10.1016/j.jsams.2018.01.012. ISSN 1878-1861. PMID 29422383.
6-Burke, L. M. (1997-3). “Nutrition for post-exercise recovery”. Australian Journal of Science and Medicine in Sport. 29 (1): 3–10. ISSN 0813-6289. PMID 9127682.
10 Tips To Lose Weight In A Jiffy
Lose Weight Quickly With These Techniques
Contrary to popular belief, losing weight isn’t as hard as some people take it to be. Many people make the wrong decisions in their diet, training, and recovery programs which is why they don’t see results.
It might come as a surprise to you, but you can lose a significant amount of weight in a couple of weeks and be on your way to your dream physique. Be it summer or bulking season, you’ll have abs year-round if you follow the tips mentioned in the article.
Count Your Calories
If you want to lose weight, your first goal should be to design a diet for yourself and get comfortable counting your calories and macros. You can’t afford to depend on eyeballing the food and trusting yourself to make the right food choices every time.
Become A Cardio Ninja
If you want to lose weight in a hurry, you need to be doing two cardio sessions in a day. The first session will be a 30-minute fasted low-intensity steady-state (LISS) workout and the second a 10-minute high-intensity interval training session.
Cycle The Carbs
Changing your daily consumption of carbohydrates can have a major impact on your body fat percentage. You should follow a diet plan where you have three low-carb days (100 grams or less), followed by a single high-carb day (2 to 2.5 grams per pound of body weight).
Say No To Dairy
The regular intake of dairy products can hinder the fat loss process. The elimination of dairy products can come as a shock to some people, but if you’re someone who has stubborn body fat, you should consider cutting out dairy products from your diet.
Drink Plenty Of Water
Some people think that their body fat is nothing more than water weight and they try to get rid of it by reducing the amount of water they drink. For a successful weight loss journey, you need to make sure you’re drinking at least a gallon of water every day.
No Cheat Meals
Depending on your fat loss goals and the time duration of your program, you’ll need to stay away from the cheat meals. Eating a single serving of junk food can set you back by weeks if you’re on a schedule.
Have Smaller But Frequent Meals
Since people directly relate food and their body fat percentage, some make the conscious decision of having bigger but less frequent meals. Eating more but less frequently can be counterproductive as it slows down your metabolism which can fasten up the fat storage process in your body.
Use Supplements
With the advancement in sports nutrition, there are many supplements on the market that can aid fat loss. Supplements like fat burning pills, L-carnitine, Citrulline Malate are some of the favorites as they boost thermogenesis.
Say No To High Fat Food
Although food containing high-quality fats is essential for your body’s optimal functioning, you shouldn’t stock up your cupboards with nuts. If you’re looking for something that you can snack on, your options should be made of foods with high carbs and protein, and low-fat content as the latter is much harder for your body to burn.
Rethink Your Beverage Consumption
Whatever your poison of choice might be (beer, whiskey, rum or coffee), if you are a regular consumer, they’re probably hindering your fat loss progress. On the other hand, if you don’t consume caffeine regularly, consuming it before a workout can help in shedding weight.
Header image courtesy of Envato Elements
Are you bulking or shredding? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
WATCH: This Bodybuilder Eats An Entire 20 Pound Turkey For Thanksgiving
This bodybuilder goes all out for a massive Thanksgiving cheat day.
It’s Thanksgiving and while it might be a bit different this year – many around the country are still gathering with family and friends to sit down and gorge on food until they fall asleep. But for fitness obsessives this time of the year is a challenging crossroad. Do you give in and have a cheat day or do you play it smart and eat healthy on this big food holiday?
For bodybuilders this can be a little less challenging if it’s the off season. This is the perfect time to bulk up anyways. That seems to be how bodybuilder Houston Jones sees things in this epic video of him preparing and eating an entire 20 pound turkey by himself. It’s the ultimate Thanksgiving cheat meal and one that might make you sick just to watch.
But perhaps if you are starving yourself this holiday, watching Jones scarf down this massive bird is the perfect way to feel a little bit better about the food your not eating. Check it out above!
OPINION: 5 Reasons Not To Compete in Bodybuilding Shows
5 Reasons/Excuses to Not Compete in Bodybuilding Shows
Many people who are serious about bodybuilding have a dream of stepping onto the stage one day. Competing in a bodybuilding show is a certificate in itself that you’re serious about your craft. On the other hand, there are people who would do anything to escape the idea of stepping onto a stage with ripped guys.
Since you’re reading this article, we’re assuming you’re from the latter group. Once you’re done with this article, you’ll have enough things to say to people who suggest you should compete in bodybuilding shows.
1. Genetics
Not everyone is born to be a bodybuilder. Genetics play a major role in shaping your muscles. If you have a genetically weak muscle group, don’t bother getting on stage and wasting your, your competitor’s, the audience’s and the judge’s time.
No matter how hard you workout, someone genetically superior will always beat you. You can’t overlook your muscle proportions while preparing for a contest. Even if one of your muscle groups is lagging, you should consider dropping out of the competition.
2. Conditioning
Bodybuilding shows are supposed to be freak shows. People fill up auditoriums to look at muscular giants. If you’re planning to compete, make sure you do justice to these people and give them their money’s worth.
If your muscles aren’t in their peak conditions and the lines and striations don’t show, you should save yourself the trouble of getting up on the stage. Do everyone a favor, get a seat in the audience and enjoy the show.
3. Stage Fright
Not everyone can handle the pressure which comes with getting on a stage. If you’re good enough, you’ll be asked to perform your routine which means you’ll have to handle the stage and the audience single-handedly.
Posing is easier said than done. Legends like Arnold and Kai Greene have been documented taking posing classes, and you might need one (or many) as well. If you can’t think of showing off your ripped physique without getting overwhelmed, bodybuilding shows aren’t for you.
4. Someone is Pushing You
We appreciate the fact you have supportive friends and family, but this shouldn’t be the only reason for you to compete. Take a long and close look at your physique before deciding to sign the competition contract.
Run through the list of athletes competing in the show and make sure you stand a chance against them. Having an experienced coach will pay dividends when it comes to having honest opinion and feedback about your physique.
5. Bad Skin
If your body is full of acne or other marks, it is better to stay off the stage. Some people also consider tattoos to be a setback. Tattoos which don’t take up a lot of real estate on your body can cause no harm.
Choosing the right tan can make a big impact on how you look onstage. An expert eye can always catch the difference between a healthy and bad skin. Getting on the dermatologist table before the stage will be a smarter decision.
Are you planning to compete in a bodybuilding show? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
How To Perform The Kirk Shrug
Develop Your Back and Traps With This Shrugging Variation
The kirk shrug is an exercise that was developed by 7-time USPF national powerlifting champion, Kirk Karwoski or “Captain Kirk”.
It is thought that the exercise was used to help Karwoski improve his pulling strength and allow him to lift heavier with the deadlift. The exercise is performed to primarily bring about changes in upper back and trap size, along with an improvement in grip strength.This article will cover the kirk shrug in detail, providing a breakdown of the technique and highlighting a number of benefits associated with the movement.
Kirk Shrug Technique
The differences between the kirk shrug and standard barbell shrug are not huge, therefore pay close attention to the following coaching points.In terms of the weight on the bar, use approximately 25% of your normal working weight for a barbell shrug.
Step One
Start with the loaded barbell on a rack as you would with a standard shrug. Place the feet directly under the hips and grasp the bar at shoulder-width using a thumbless grip. Before lifting the bar from the rack, push the chest up, pull the shoulders back and down and brace the core muscles.
Step Two
Shrug the barbell upward by contracting your lats and traps, imagining that you are attempting to pull the shoulders up to the ears.Remember that movement should only be initiated from the shoulders. The arms should bend slightly to bring the bar up to the belly button, however, ensure that the hips and legs do not assist in any way.Throughout the shrugging motion, ensure that the shoulder blades are pulled back and down. Squeezing tightly between the shoulder blades throughout should help.
Step Three
Once the bar has reached the belly button, perform a static hold for one second while maintaining the contraction of the lats and traps.As far as possible, keep the shoulders shrugged for the full second before controlling the descent of the bar back down to the hips. Resist the weight as far as possible and avoid dropping the bar too quickly.
Kirk Shrug Muscles Worked
The kirk shrug will typically work the same musculature as the standard barbell shrug but in a slightly different manner.
Traps
The trapezius muscle is often seen as the muscle that sticks out from the top of the shoulder. However, this is just the upper portion of the trap muscle. The muscle actually originates from the thoracic (mid) spine and stretches upward attaching to the shoulder blades, collarbones, cervical (upper) spine, and skull.Considering the number of connections that the traps have, they contract to cause a range of shoulder, neck and head movements.The traps are highly active during shrugs as they contract to retract, elevate and depress the shoulder blades.
Lats
The lats are the large wing-like muscles that stretch from the low back up to the shoulders. These muscles contract to cause a variety of movements around the shoulders and spine.The lats insert onto the scapula and when the muscles contract they pull the shoulder blades down. In addition, the lats work to stabilize both the shoulder joint and spine.Therefore, while the lats are not the primary movers during the kirk shrug, they do assist in the depression on the scapula and engage to increase shoulders stability.
Forearm Muscles
The thumbless grip that is used in the kirk shrug places a great demand on grip. By removing the thumb’s involvement, it immediately becomes more challenging to hold the bar.As a result, the muscles of the forearms that control the fingers must work extremely hard to keep the bar in the hands.
Kirk Shrug Benefits
Regardless of whether you are a bodybuilder, powerlifter, sports athlete or are simply just looking to improve your fitness, the kirk shrug can have a substantial impact on the body.This section will detail three of the biggest benefits associated with the kirk shrug.
1) Increases Strength and Stability
Considering the actions and muscle activated during the exercise, the kirk shrug can bring about significant improvements in the upper back and grip strength, as well as improved shoulder stability.Building upper body strength, shoulder stability, and grip strength can help to enhance your workouts, reduce the risk of injury, and simplify a number of everyday tasks.The upper back and shoulders are an area of the body that is commonly affected by poor posture with weakness and instability often being the primary causes.Therefore, a further benefit associated with building upper back and shoulder strength is that poor posture may be rectified (1).
2) Enhanced Performance
If you have reached a plateau with your deadlift or wish to accelerate deadlift progress, the kirk shrug will be valuable.Improving the upper back strength and shoulder stability can allow you to drive the bar more powerfully from the floor and allow you to move beyond any sticking points. If you find grip to be an issue during the deadlift, especially when lifting heavy, consider using the kirk shrug to develop your grip strength.The thumbless grip that is used in the kirk shrug will cause grip strength to substantially improve as the bar is difficult to grip. Increasing your grip strength may contribute to a better deadlift.As well as facilitating deadlift performance, improving your grip has the potential to improve performance with other pulling exercises such as pull-ups, chin-ups, rows, and lat pulldowns.
3) Building Trap Size
In the world of bodybuilding, aesthetics are everything. One thing that is often very eye-catching with top-level bodybuilders is the sheer size of their traps.Considering that the shrugging exercises place the highest amount of stress on the traps (2), there is great trap-building potential.If you have noticed that barbell shrugs aren’t really doing it for you anymore, changing to the kirk shrug may be beneficial. The change of stimulus should allow the traps to begin increasing in size once again.
Why Powerlifters Should Perform Kirk Shrugs
While it is true that shrugs are more commonly in bodybuilding, the kirk shrug can prove to be invaluable for powerlifters.
Using the kirk shrugs as an accessory exercise can facilitate an improved performance with all three lifts – the squat, deadlift, and bench. As highlighted, regularly performing the kirk shrug can significantly build upper back and grip strength and improve performance with pulling exercises such as the deadlift.
However, it can also lead to improvements with the bench and squat too.Firstly with the bench, a large degree of shoulder stability is required. Additionally, increasing the size of the upper back and shoulder can give you a larger, more solid base to bench press from.A combination of increased upper back and shoulder size, strength and stability will ultimately have a positive impact on how much weight you can lift for bench press.Finally, for squats, by building the size of your back, the barbell will have a better “shelf” to sit on. This may improve leverage and confidence when handling heavier loads.
Back Size and Grip Strength Workout
For those who wish to develop upper body muscle size and strength, consider using the following workout that incorporates the kirk shrug.
Exercise 1:
Barbell Rows 3 sets x 10 – 15 reps
One of the best exercises around for back and grip development. To maximize the demand on grip, use an overhand grip and avoid using wrist straps as they will reduce the need for grip strength (#).Once in the bent-over position, avoid moving the trunk or hips and focus on pulling the bar into the body through movement of the shoulders and elbows only.
Exercise 2:
Towel Chin-Ups3 sets x failureFor this exercise, drape a towel over chin-up bars and pull on the towel. The towel will make grip very challenging which will lead to significant grip strength development.Complete as many reps as you possibly can and look to hold the top position of the exercise for as long as possible during the last set.
Exercise 3:
Kirk Shrugs2 sets x 8 repsProgramming 8 reps will give you the opportunity to lift heavy and maximize improvements in the upper back strength and grip strength.
Exercise 4:
Standing Cable Crunch5 sets x 10 – 20 repsYou may be wondering why there is an abdominal exercise incorporated into an upper back session. The abdominals are a key antagonist muscle to the back which means that, when the back is working, the abs generate force to assist in the control of the movement. Therefore, it is important that the abdominals develop at a similar rate to the back muscles so that they can effectively assist the muscles of the back (4).With each rep, hold the contracted position for one full second.
Final Word
There is no doubt that the barbell shrug is an effective exercise for upper back, shoulders, and grip development. The addition of the static hold and increased range of motion in the kirk shrug increases the intensity of the exercise and therefore, may help to accelerate the strength-building process.
References:
1 – Kim, DeokJu; Cho, MiLim; Park, YunHee; Yang, YeongAe (2015-6). “Effect of an exercise program for posture correction on musculoskeletal pain”. Journal of Physical Therapy Science. 27 (6): 1791–1794. doi:10.1589/jpts.27.1791. ISSN 0915-5287. PMC 4499985. PMID 26180322.
2 – Schory, Abbey; Bidinger, Erik; Wolf, Joshua; Murray, Leigh (2016-6). “A SYSTEMATIC REVIEW OF THE EXERCISES THAT PRODUCE OPTIMAL MUSCLE RATIOS OF THE SCAPULAR STABILIZERS IN NORMAL SHOULDERS”. International Journal of Sports Physical Therapy. 11 (3): 321–336. ISSN 2159-2896. PMC 4886800. PMID 27274418.
3 – Coswig, Victor S.; Machado Freitas, Diogo Felipe; Gentil, Paulo; Fukuda, David H.; Del Vecchio, Fabrício Boscolo (2015-12). “Kinematics and Kinetics of Multiple Sets Using Lifting Straps During Deadlift Training”. Journal of Strength and Conditioning Research. 29 (12): 3399–3404. doi:10.1519/JSC.0000000000000986. ISSN 1533-4287. PMID 26595133.
4 – Hirai, Hiroaki; Miyazaki, Fumio; Naritomi, Hiroaki; Koba, Keitaro; Oku, Takanori; Uno, Kanna; Uemura, Mitsunori; Nishi, Tomoki; Kageyama, Masayuki; Krebs, Hermano Igo (2015). “On the Origin of Muscle Synergies: Invariant Balance in the Co-activation of Agonist and Antagonist Muscle Pairs”. Frontiers in Bioengineering and Biotechnology. 3: 192. doi:10.3389/fbioe.2015.00192. ISSN 2296-4185. PMC 4656836. PMID 26636079.
How to Lighten Up 5 Thanksgiving Favorites
How to Lighten Up 5 Thanksgiving Favorites
Can you guess how many calories the average American eats during their Thanksgiving feast? According to the Calorie Control Council a whopping 4,500 – plus a whopping 229 grams of fat! That means most folks will be consuming over 200-percent the average 2,000 recommended calories per day. However, you don’t have to be part of the statistic and can lighten up Thanksgiving favorites by making simple swaps or tweaks to dishes. Here are 5 turkey day favorites and simple ways to lighten them up.
Stuffing
Sticks of butter and pounds of sausage tend to jack up the artery clogging saturated fat and calories in this holiday must-have. One cup of traditional homemade stuffing, on average, using white bread and sans the meat provides around 325 calories, 16 grams of fat, and less than 2 grams of fiber. Pile on the bacon, sausage, or other fatty meat of choice and that’s another 100 to 150 calories per serving for this side dish.
Simple Swaps:
Modify the meat: Remove the meat, use less meat – around ½ ounce per person for flavor, or use a leaner cut of meat.
Use less butter: You don’t need sticks of butter to keep your stuffing moist. Instead, use half the butter and supplement with a touch of low-sodium chicken or vegetable stock.
Use whole grains: Instead of enriched bread use 100% whole wheat bread or whole grains (like bulgur or brown rice) or a combo of white and 100% whole wheat bread. Also, be mindful of portions and keep them to around ½ cup to ¾ cups per person.
Mashed Potatoes
Traditional mashed potatoes provide about 400 calories per servings thanks to the gobs of butter and heavy cream. If the recipes uses one stick of butter (or ½ cup), that would add 816 calories to the recipe. If the recipe serves 6 people, that’s 136 calories just from the butter. Add one-half cup of heavy cream and that’s another 67 calories per serving – or close to 200 calories just from fat!
Simple Swaps:
Modify the butter: Halve the amount of butter in the recipe and/or use whipped butter than have fewer calories per amount.
Modify the heavy cream: Swap the heavy cream for whole milk or reduced fat milk. That will cut the calories and saturated fat significantly.
Add fiber: Most folks don’t meet their daily recommended amount of fiber. Leaving the skin on the potatoes can help add some extra fiber.
Add low-calorie flavor enhancers: If you’re cutting back on butter and heavy cream then add more flavor using low-calorie herbs, spices, and vegetables. Chives, onion, and garlic add mouthwatering deliciousness to mashed potatoes.
Swap half the potatoes for cauliflower: If you’re looking to cut back on some carbs you can make your mashed potatoes with mashed cauliflower combined with potatoes.
Cranberry Sauce
Many folks use the canned version which is brimming with added sugar. You’ll get plenty of added sugar from the rest of your meal so cutting back on your cranberry sauce is a smart move.
Simple Swaps:
Make you own: When you make your own cranberry sauce, then you have full control over the ingredients. Making your own only takes 10 to 15 minutes and you can always halve the sugar in the recipe.
Add flavor enhancers: Instead of using a ton of sugar in your cranberry sauce, use orange zest and lemon juice to add flavor for few calories.
Green Bean Casserole
A traditional green bean casserole can rack up about 550 calories per serving. That’s because the recipe usually calls for tons of cheese, gobs of heavy cream, and the crunchy fried onion topping.
Simple Swaps:
Replace the heavy cream: Instead make a slurry, which is a combination of cornstarch or flour with a liquid. In this case, create the thickener using low fat milk and flour.
Cut back on cheese: Aim for about 2 tablespoons of cheese per serving. Use a reduced fat cheese to help cut back on calories and saturated fat. Avoid fat free cheese that doesn’t tend to melt well or be very tasty.
Replace the fried onions: Instead sauté fresh onions in 1 to 2 tablespoons of olive oil or use crunchy panko (Japanese-style) breadcrumbs.
Apple Pie
An average slice of apple pie can contain over 400 calories and 20 grams of total fat. Add a scoop of ice cream or whipped cream and you’ve upped the calories to at least 500 or more! The ice cream and whipped cream aren’t really the main issue. Rather, the crust and filling is where things can be adjusted. Some filling recipes call for tons of butter adding artery clogging saturated fat.
Simple Swaps:
Cut back on butter: You don’t need tons of butter especially in the filling. Cut back majorly on it in the filling and save it for the crust.
Be mindful of your apples: Each apple provides about 70 calories. Aim for about one-half to three-quarters of an apple per serving.
Opt for an open-faced pie: Instead of making a pie crust that is covered on top, opt for a galette, which is open-faced apple tart. It will help cut back significantly on calories and saturated fat. You can also opt for a warm apple crisp made with a delicious, crunchy topping which includes rolled oats, nuts, and seeds.
Pecan Pie
While apple and pumpkin pie have about 400 calories per serving, pecan pie can pile on over 500 calories because of the boatload of nuts. Just to put it into perspective, one ounce of pecans (about 20 halves) provides 196 calories and 20.4 grams of total fat. Although pecans are certainly a healthy nuts providing 19 vitamins and minerals, adding cups to your recipe can add hundreds of unnecessary calories to your pie. Add a scoop of vanilla ice cream and it will be closer to 650 calories per serving.
Simple Swaps:
Swap the crust: Make an open-faced tart (AKA galette) instead of a full pie with the crust over the top.
Use less pecans: Halve the amount of pecans the recipe calls for.
Use less butter: Use one-third to one-half less butter the recipe calls for in the filling.
Toby Amidor, MS, RD, CDN, FAND is an nationally recognized nutrition expert and Wall Street Journal best selling author of seven cookbook including her latest The Best 3-Ingredient Cookbook: 100 Fast and Easy Recipes for Everyone. Toby has been quoted in thousands of articles and appears on national television and radio regularly. Through ongoing consulting and faculty positions, she has established herself as one of the top experts in culinary nutrition, food safety, and media communications.
Different Types of Anabolic Steroids (Profiles)
All anabolic steroids are forms of exogenous testosterone. However, due to modifications in chemical structure, different steroids produce different outcomes, in regards to body composition and athletic performance.
Below are the different types, or categories of anabolic steroids, used by bodybuilders:
Bulking steroids
Cutting steroids
Oral steroids
Injectable steroids
Bulking steroids are used to build exceptional amounts of muscle and strength. These compounds are typically used in the off-season (winter period), where bodybuilders eat in a calorie surplus.
Cutting steroids are instead used for enhanced fat burning, increasing muscle definition and retaining hypertrophy (size); when in a calorie deficit. These compounds are often utilized in the final weeks leading up to a competition, or in the summer for maximum aesthetics on the beach.
In this guide, we will list the different types of bulking and cutting steroids used by bodybuilders today, comprehensively detailing their benefits and side effects. We will list in brackets whether they are oral or injectable steroids.
Bulking Steroids
Anadrol
Dianabol
Testosterone
Trenbolone
Deca Durabolin
1. Anadrol (Oral)
Anadrol (Oxymetholone) is an oral steroid used in bulking cycles, to build large amounts of muscle size (hypertrophy).
Anadrol is also one of the most powerful compounds for enhancing strength, making it very popular among strongmen and powerlifters.
Anadrol will cause hefty weight gain, being approximately 30lbs from a cycle, due it being a ‘wet steroid’; as well as anabolic.
Thus, users can expect a remarkable increase in fat-free mass, but also a significant amount of (temporary) water retention.
This can cause a huge and smooth look to a user’s physique, with very full and potentially puffy-looking muscles.
Any excess fluid gained on Anadrol will be flushed out when a cycle finishes and estrogen levels regulate back to normal.
Anadrol Side Effects
Anadrol may be a potent mass-building steroid; however, it’s also one of the most toxic AAS.
Anadrol will cause notable cardiac hypertrophy (enlargement of the heart), increasing the risk of heart disease. Out of all the anabolic steroids, Anadrol is among the worst from a cardiovascular perspective, due to its negative effects on hepatic lipase in the liver; contributing to drastic fluctuations in cholesterol.
Also, Anadrol is very hepatotoxic, thus high levels of liver strain/damage are to be expected. This can be measured on-cycle by checking AST (aspartate transaminase) and ALT (alanine aminotransferase) enzymes. When these shoot up, it is evidence of liver stress, thus regular checkups with a doctor should be taken to closely monitor these scores.
Anadrol is a DHT-derived anabolic steroid, thus it often produces androgenic effects in men, such as benign prostatic hyperplasia (prostate enlargement), acne vulgaris and androgenic alopecia (hair loss on the scalp).
2. Dianabol (Oral)
Dianabol (Methandrostenolone) is another powerful bulking compound and the most coveted oral steroid by bodybuilders.
This is due to its exceptional muscle-building and strength enhancing effects (similar to Anadrol), yet with slightly fewer side effects.
Dianabol is also considered a ‘wet’ steroid, due to it also causing water retention. Fluid retention accumulates differently on Dianabol compared to Anadrol, with serum testosterone being converted into estrogen (via the aromatase enzyme).
Thus, bodybuilders have the choice to use an AI (aromatase inhibitor) to inhibit estrogenic-related side effects on Dianabol, preventing: gynecomastia and water weight. Common AI’s used are Anastrozole and Letrozole, however they are likely to reduce estrogen at the expense of worsening blood pressure levels.
Dianabol Side Effects
Dianabol is also toxic from a cardiovascular and hepatic perspective. Dianabol raises blood pressure like all anabolic steroids, albeit to a more notable degree, due to its vast effect on water retention (making blood volume increasingly viscous).
Dianabol is also liver toxic, being a c-17 alpha-alkylated steroid, thus having to pass through the liver in order to become active.
Dianabol has a low affinity to bind with the 5α-reductase enzyme, thus reducing the conversion of testosterone into DHT (dihydrotestosterone). Thus, androgenic effects are mild, helping users to come out of a Dianabol cycle unscathed in relation to oily skin, acne vulgaris and prostate enlargement.
3. Testosterone (Injectable)
Testosterone is usually the first steroid a bodybuilder will take, due to its mild nature and safety (in terms of side effects).
Despite not being the most ‘powerful’ anabolic steroid, it still produces impressive gains in size and strength.
Testosterone is predominantly administered via intramuscular injection; however, it is also available as an oral (known as Testosterone Undecanoate).
Bodybuilders generally opt for the injectable form, with it being considerably cheaper and more potent than oral Testosterone.
Testosterone is less anabolic than Dianabol, yet more androgenic. In practice, testosterone may result in slightly less weight gain than Dianabol — but will build a similar amount of lean muscle tissue. The other main difference is Testosterone has a stronger reaction with the 5α-reductase enzyme, resulting in heightened levels of DHT.
Testosterone Side Effects
Thus, male pattern baldness, acne vulgaris and prostate issues are more likely to develop.
Despite Testosterone’s potent anabolic (muscle building) effects, it can also be taken as a cutting steroid. This is due to Testosterone simultaneously burning fat, due to its androgenicity causing adipose tissue atrophy.
Androgen receptors are present in fat cells and thus when stimulated, lipolysis increases (1).
Testosterone is the most cardiovascular-friendly anabolic steroid on the market, causing only mild increases in cholesterol scores.
A Testosterone-only cycle is often utilized by first-time steroid-users, ranging from dosages between 200-350mg per week — and taken for 8 weeks.
Testosterone Enanthate or Cypionate are preferred injectable esters, due to their longer half-lives, meaning users don’t have to inject as regularly as a fast-acting ester (like Propionate or Suspension).
Testosterone is often stacked with other bulking steroids, such as Trenbolone, Anadrol and Deca Durabolin. When utilized for cutting purposes it is commonly taken with Anavar.
4. Trenbolone (Injectable)
Trenbolone is arguably the most powerful steroid available to bodybuilders, causing rapid changes in body composition that take place within the first week of use.
Trenbolone builds exceptional amounts of muscle tissue, whilst simultaneously lowering body fat.
It enhances fat burning in the same way as testosterone, with its high androgenicity stimulating lipolysis, causing a reduction in fat stores.
Trenbolone’s androgen score of 500 vs testosterone’s 100, demonstrates its raw power in this regard.
Also, Trenbolone is not estrogenic (failing to aromatize), making it a dry compound and thus a very desirable cutting agent.
Trenbolone is a steroid that if someone is using, people can usually tell, due to dramatic changes in body composition, extreme muscle dryness and rapid growth in the deltoid and trapezius muscle regions. These three components combined can make a bodybuilder appear photoshopped in real-life.
Trenbolone Side Effects
Trenbolone is one of the harshest anabolic steroids a bodybuilder can take, having potentially devastating effects on a user’s health.
Trenbolone is not particularly hepatotoxic, due to it being an injectable instead of a C-17 alpha alkylated steroid.
However, AST and ALT liver enzymes still may rise, due to trenbolone passing through the liver upon exit.
Trenbolone will have a drastic effect on blood lipids, causing an increase in heart hypertrophy (size); resulting in a higher chance of atherosclerosis.
Trenbolone’s inability to convert into estrogen does not do trenbolone-users any favours in regards to regulating HDL cholesterol levels (exacerbating blood pressure levels).
Trenbolone’s high androgenicity is partly responsible for its impressive results; however, this will cause acne vulgaris (and cystic acne) in some users. Hair loss is likely to accelerate due to DHT levels spiraling to high levels, causing inflammation and damage to hair follicle health. Difficulty urinating may also become an issue, due to an enlarged prostate gland.
5. Deca Durabolin (Injectable)
Deca Durabolin (Nandrolone Decanoate) is an effective anabolic bulking agent.
It causes surges in protein synthesis and nitrogen uptake in the muscle cells, causing dramatic increases in muscle size/strength. However, its anabolic nature is not the equivalent of more power compounds, such as Anadrol, Dianabol or Trenbolone.
Thus, Deca Durabolin is often taken as a stack and ran simultaneously with other bulking steroids.
Deca Durabolin causes an extremely full, 3D look, due to high levels of intracellular water retention filling the muscle cells on-cycle.
Deca Durabolin may not be the most potent mass-building anabolic steroid; however, it is among the mildest compounds available; being well-tolerated by many users (especially in terms of cardiovascular health). Deca Durabolin also poses no threat to the liver.
Deca Durabolin Side Effects
Deca Durabolin has minimal adverse effects on vital organs; however, it can be disadvantageous in terms of sexual health, causing erectile dysfunction in many users (when used alone).
This is due to Deca Durabolin reducing libido, via stimulation of the lactating hormone, prolactin.
Thus, some bodybuilders will take Cabergoline alongside Deca Durabolin; which essentially is a supplement to inhibit prolactin production. This enables bodybuilders to cycle Deca and maintain their sexual health.
Cutting Steroids
Winstrol
Anavar
1. Winstrol (Oral & Injectable)
Winstrol (Stanozolol), is available in various forms, although mostly taken as an oral steroid.
Winstrol promotes moderate increases in lean mass, whilst reducing fat-free mass.
Winstrol’s simultaneous anabolic (muscle-building) and fat-burning effects are similar to Trenbolone; albeit less potent.
Winstrol is generally used in cutting cycles to retain muscle, promote fat loss and create a dry/vascular appearance displaying full muscle definition.
Winstrol’s power lies in its low affinity to bind to SHBG (sex hormone-binding globulin), freeing up more active testosterone that is utilized for triggering lipolysis and increases in skeletal muscle.
The only downside to Winstrol in regards to body composition is it can sometimes deflate the muscles, due to it lowering glycogen levels. This can be attributed to its diuretic properties, caused by a lack of aromatase enzyme; resulting in less intracellular fluid.
Winstrol Side Effects
Winstrol is hepatotoxic, thus users often take a liver support supplement (such as TUDCA) to prevent liver enzymes rising to high levels. Also, cycles should be kept short (6 weeks) and alcohol should be avoided for maximum hepatic protection.
Winstrol will also cause significant cardiovascular strain, due to substantial increases in LDL cholesterol/decreases in HDL. This may cause a flushed appearance to the skin in some users, signifying a spike in blood pressure and thus a higher body temperature.
Winstrol can also be troublesome for the joints, due to its drying out effects, providing less cushion and lubrication. Thus, Winstrol may not be a suitable steroid for aged bodybuilders who regularly lift heavy weights, with it potentially causing aches or severe pain.
Winstrol often causes virilization (masculine) effects to occur in women when taken in moderate dosages; thus it is not considered a female-friendly steroid. However, if very small dosages are consumed (5mg per day), side effects may be kept at bay.
2. Anavar (Oral)
Anavar (Oxandrolone) is a very popular anabolic steroid among men and women. Despite its high market price, it is often coveted due to its versatility.
It can be taken by beginners as a mild steroid that increases muscle-building, without causing notable side effects.
Anavar can also be utilized by experienced steroid-users when cutting to maximize fat loss, whilst retaining muscle tissue.
Women can also take Anavar safely without developing virilization symptoms. Thus, it has many benefits that are advantageous for both sexes.
Anavar only produces moderate increases in lean mass, hence how it’s used for cutting. Its ability to burn subcutaneous fat is surpassed by few steroids, due to its profound effect on T3 (triiodothyronine) levels.
Anavar is also effective in reducing visceral fat, with it improving insulin sensitivity. This can also suppress appetite leading to further fat loss; by increasing the likelihood of users eating in a calorie deficit.
Anavar has diuretic properties; however, unlike Winstrol, muscles will remain looking full; as only extracellular water is flushed out (not intracellular).
Glycogen uptake within the muscles increases on Anavar, thus causing huge pumps in the gym and exceptional muscle thickness in a relaxed state.
Anavar Side Effects
Despite being a C-17 alpha alkylated steroid, Anavar does not have a drastic effect on liver enzymes. This is most likely due to it being a mild compound and the kidneys processing part of the compound (in conjunction with the liver).
Thus, liver health is not likely to deteriorate unless taking excessive cycles or mega dosages; however, ALT/AST enzymes should be monitored regularly as a precaution.
Anavar will not cause gynecomastia, as it does not aromatize (inhibiting the conversion of testosterone into estrogen).
Anavar will have a negative effect on cholesterol, causing a mild to moderate increase in blood pressure. However, this adverse effect is considered to be significantly less troublesome compared to different anabolic steroids.
Summary
There are several other anabolic steroids not listed in this article, such as:
Superdrol
Halotestin
Primobolan
Proviron
Equipoise
However, the profiles mentioned are the most commonly used AAS among bodybuilders today to enhance their physiques.
23 Questions & Answers About Steroids
An array of questions often surrounds the topic of anabolic steroids, with people either thinking about taking them or curious about their effects.
Asking questions can be a great method of learning; however, there remains a scarce amount of information online, due to the taboo nature of steroids; causing much misinformation and bro-science.
Sadly this may lead to vulnerable people causing themselves harm, due to a lack of expert content being published.
Thus, in this guide, we will answer the most common questions regarding anabolic steroids (strictly for harm reduction purposes), so our readers can understand how they truly affect over 3 million people in America today.
1. Are Steroids Bad For You?
Yes, anabolic steroids are bad for you in the sense that cardiovascular side effects are certain, at least to some degree, no matter what compound you are taking.
This is due to all steroids being forms of exogenous testosterone and thus having a negative effect on high-density lipoprotein (HDL) and low-density lipoprotein (LDL) cholesterol.
Other side effects (unrelated to the heart), are also likely, including:
Liver damage
Acne vulgaris
Benign prostatic hyperplasia (prostate enlargement)
Hypogonadism (low testosterone)
Androgenic alopecia (hair loss)
Water retention
Gynecomastia
There are steroids that can cause fewer effects, are well tolerated and even approved by the FDA (such as Anavar, Deca Durabolin and Testosterone).
There are also harsh steroids that have a detrimental effect on various organs and can even lead to death.
Therefore, a better question could be “are steroids worth the risk?”. In which case this will depend on a person’s individual goals and what they are willing to risk.
To someone with a history of heart disease in their family, who is thinking of taking toxic steroids such as Dianabol or Anadrol on a regular basis; then this is most likely a bad idea.
However, to someone else who understands the risks and is happy to put their health (or life) at risk in order to win a bodybuilding trophy — steroids may be worth it to them (at least in the short term).
2. Are Steroids Illegal?
Yes, anabolic steroids are illegal to use for cosmetic purposes in almost every country in the world; with a couple of exceptions, such as Mexico and Thailand.
In America, they are classed as Schedule III controlled substances and in the UK are Class C drugs.
However, steroids are legal to use when a person has been prescribed them for medicinal purposes.
For example, a man suffering from hypogonadism can be prescribed testosterone cypionate for TRT (testosterone replacement therapy), to bring his levels back into a normal range.
Anabolic steroids used to be legal for recreational purposes, with bodybuilders from the golden era simply making an appointment with their doctor (if they wanted to take Dianabol) to build more muscle.
However, little was known regarding the side effects in these initial stages and thus were not banned by the FDA.
3. Did Arnold Schwarzenegger Take Steroids?
Yes, Arnold Schwarzenegger has admitted to taking steroids, mentioning that 60 years ago bodybuilders were naïve to the long-term effects of these drugs.
Bodybuilders in Arnold’s era have hinted at the certain compounds used, being: Dianabol, Primobolan and Deca Durabolin.
Arnold wrote the following in his book, Total Recall:
“I read everything I could find about the training methods of the East Germans and the Soviets. Increasingly, there were rumors that they were using performance-enhancing drugs to get superior results from their weight lifters, shot-putters and swimmers. As soon as I found out that steroids were the drugs in question, I went to the doctor to try them myself”.
Arnold also mentioned there weren’t any rules surrounding steroids, thus they weren’t banned or considered taboo like in sports today.
Arnold later recalls the conversation with his doctor who prescribed him steroids:
“Can you let me try it?” I asked, and he said sure. He prescribed an injection every two weeks and pills to take in between. He told me, “Take these for three months and stop the day the competition is over”.
From this conversation, we have a very good idea about the specific steroids given to Arnold during his first cycle.
In the context of this passage in Arnold’s book, his main objective was to build significantly more muscle and to look huge on stage, blowing away the crowd and judges.
Therefore, we know that these were mass-building agents, with one being an injectable and another an oral.
We also know the injectable was administered every 2 weeks, with at least one compound producing water retention (as Arnold mentions in the next passage that his gains were ‘mostly water weight’).
Dianabol (methandrostenolone) perfectly describes the oral pill that Arnold was prescribed.
The injectable steroid was thought to be Primobolan, a popular injectable in the ’60s and ’70s. This is practically confirmed in Frank Zane’s training diary: ‘Mind, Body, Spirit’ (see below):
Diana bowl = Dianabol
Prima bowl = Primobolan
We also know the dosages used from this cryptic poem, with ‘100 miles’ representing 100mg’s of Primobolan per week. And 15 ‘milly Gramola’ representing 15mg of Dianabol per day.
4. How Much Do Steroids Cost?
The following prices were obtained from an (anonymous) trusted source within the bodybuilding community.
These are UK prices; however, we have added the US dollar equivalent in brackets.
Cost of injectable steroids
Testosterone Enanthate 250mg/ml (25 amps) – £120 / $167
Testosterone Propionate 100mg/ml 10ml vial (25 amps) – £45 / $63
Thus, a testosterone enanthate cycle, dosed at 300mg for 8 weeks would cost roughly £50 / $69.
Cost of oral steroids
Anavar 100 x 20mg tablets – £165 / $229
Dianabol 1000 x 5mg – £190 / $264
Winstrol 100 x 25mg tablets – £65 / $90
Cost of PCT drugs
Clomid 50 (50mg) tablets – £35 / $49
Tamoxifen (Nolvadex) 50 (20mg) tablets – £35 / $49
Cost of Fat Loss Drugs
Clenbuterol 400 (20mcg) tablets – £70 / $97
Ephedrine 100 (30mg) tablets – £25 / $35
Readers should be cautious of sellers offering prices at a fraction of these, as the product is likely to be diluted or a placebo.
5. How Much Muscle Will I Gain on Steroids?
The amount of muscle a person will gain on steroids will depend on the compounds used, their genetics, training and nutrition.
Anavar is moderately anabolic, thus may only result in 15lbs of muscle gain.
However, Trenbolone can produce 30lbs of lean muscle tissue from a single cycle.
Bulking agents are the type of steroids that will produce the most muscle and weight gain, as opposed to cutting agents.
Here is a list of bulking steroids:
Anadrol
Dianabol
Testosterone
Deca Durabolin
Trenbolone
Superdrol
Generally, a man can gain 50-70lbs from using anabolic steroids, after administering several cycles.
6. Are The Effects of Steroids Permanent?
There is clinical evidence to suggest that steroids do have a permanent effect on myonuclei inside the muscle cells (1).
In one study, a group of untrained mice was administered steroids (testosterone), causing exceptional muscle growth.
Then when the steroid cycle ended, they returned back to their original size.
However, when these mice later performed weight training (without any steroids), they grew 30% more compared to the group that had never used anabolics.
This indicates that muscle gains will be lost from taking steroids if a person becomes sedentary.
However, steroid gains may be kept later on (naturally), if users continue lifting weights.
Arnold Schwarzenegger may be a perfect example of this permanent effect, displaying exceptional muscularity when training in old age.
There is also evidence to suggest that steroids’ adverse effects on visceral fat (VF) are permanent.
One study found that men who had previously taken steroids had higher levels of VF, compared to non-steroid-users (2). This is fat that surrounds the organs and cannot be seen by the naked eye, but high levels can push the abdomen out, creating a ‘protruding’ appearance. This is also known as ‘steroid gut’ in the bodybuilding community and is initially caused by impaired insulin sensitivity.
Thus, even if someone stops using steroids, they will maintain a higher visceral body fat percentage later in life.
7. Will I Get Acne?
Acne vulgaris is a common androgenic side effect. Some compounds are worse at aggravating acne in users, with prone individuals usually deciding to avoid such compounds. They also may opt for a compound with a reduced 5α-reductase conversion.
Treatment with anti-bacterial creams containing Benzoyl Peroxide may aid in reducing acne, via the removal of dead skin cells. If acne persists then a visit to your doctor is recommended; with the employment of an antibiotic course being successful in some cases.
Some may opt to source Accutane, a drug that has potent effects in reducing activity in the sebaceous glands. Such glands are responsible for producing excess amounts of an oily substance, known as sebum. Accutane thus helps in treating the root cause of acne (excess sebum production blocking the pores).
Accutane (also known as Roaccutane by manufacturers ‘Roche’) is a very potent drug; however, and its use should not be taken lightly. It has been linked with various side effects, including mental health issues and suicide. Many users however typically notice mild effects such as drying of the nose, skin, ears, eyes or joints.
Accutane is often not easy to obtain on the black market, and its high market price reflects this.
8. Will Steroids Affect my Sex Drive?
Yes, the use of strong androgens will likely produce a state of increased libido in many users.
However, weak androgen compounds (such as Deca Durabolin) can have a reverse effect.
In this case, stacking Deca Durabolin with an androgenic compound (such as Testosterone, Anadrol or Trenbolone) can help to mitigate any decreases in sexual interest.
Note: After a steroid cycle ceases, sex drive may decrease due to decreased endogenous testosterone. These symptoms may persist for several weeks or months, depending on the compounds used and the PCT (post cycle therapy) protocol.
9. Do I Need to Run a PCT (Post Cycle Therapy)?
Steroid users do not necessarily need to run a PCT, especially if mild compounds are utilized, such as Primobolan and Anavar. Such steroids only have a moderate lowering effect on endogenous testosterone levels.
However, in many cases, a PCT will help users recover physiologically and psychologically after a cycle.
No bodybuilder wants to experience low testosterone for several months after a cycle, thus an effective PCT can significantly reduce this waiting period.
From a physical perspective, a PCT will ensure the body stays in an anabolic (muscle-building) state, cementing results made from a cycle. Also, it will improve sexual health, which can often deteriorate post-cycle, causing less sexual desire and weaker erections.
Men can often report feeling fatigued and having low energy post-cycle, which is a common side effect of low testosterone.
Psychologically, a PCT can help a man feel more confident and experience greater well-being, due to testosterone increasing dopamine levels in the brain. Dopamine is a neurotransmitter that makes a person feel good; however, when low it can contribute to depression or anxiety.
10. Can Anabolic Steroids Make You Depressed?
Yes, anabolic steroids are capable of producing depression in certain individuals, due to their lowering of endogenous testosterone. As explained in the above section, testosterone increases dopamine, an important neurotransmitter for mental health. After a cycle ends, a man’s testosterone levels become shut down and thus mental health can suffer (at least temporarily).
11. Are Steroids Addictive?
Anabolic steroids are addictive in many individuals, due to their remarkable effects on body composition and mental well-being.
Research suggests that roughly 1 million Americans have experienced a dependence for anabolic-androgenic steroids (3).
Such dependency may cause users to regret taking steroids later in life, with Sergio Oliva (one of the greatest bodybuilders of all time) reportedly stating that steroids were a “monkey on his back” (4).
12. Where Do I Inject Steroids?
The gluteus maximus, otherwise known as the back-side, is a common choice for injections, due it being a large and deep muscle.
This is a favorable injection site for beginner steroid users, due to it requiring less precision.
It is important to inject intra-muscularly, i.e. into the muscle.
Bodybuilders should avoid injecting into the vein, as this can result in serious implications, such as paralysis or death.
13. Do Steroids Make Your Penis Smaller?
No, contrary to bodybuilding mythology, anabolic steroids do not cause penis shrinkage.
Equally, anabolic steroids do not cause any notable increase in penis size.
However, steroids do cause testicular atrophy (testicular shrinkage), due to them shutting down endogenous testosterone levels. This effect is often temporary and when testosterone levels return back to normal (post-cycle), the testes are restored to their previous size.
14. How to Prevent Gynecomastia (Gyno)?
Gynecomastia is caused by excess estrogen levels. This female sex hormone rises to exceptionally high levels on steroids, due to high levels of aromatization (converting testosterone into estrogen).
In a bid to prevent gynecomastia, bodybuilders often take an AI (aromatase inhibitor) or a SERM (selective estrogen receptor modulator).
AI’s work by blocking the conversion of testosterone into estrogen, whereas SERMs do not stop this conversion, but instead directly inhibit estrogen’s effects in the mammary glands.
SERMs are often preferred, due to AI’s potentially worsening hypertension; with high estrogen levels having a positive impact on HDL cholesterol.
15. Which Steroids Don’t Cause Gyno?
Any steroid that doesn’t provoke surges in female hormones, including estrogen or progesterone, is very unlikely to cause gynecomastia.
Some of the safer compounds for gyno are:
Anavar (Oxandrolone)
Winstrol (Stanozolol)
Turinabol (Chlorodehydromethyltestosterone)
Superdrol (Methasterone)
Anadrol, Dianabol and Testosterone are particularly estrogenic steroids, thus are likely to cause breast tissue expansion in sensitive individuals.
16. Can Steroids Cause Erectile Dysfunction?
Although steroids are likely to improve erection quality, yes it is possible to experience erectile dysfunction with some compounds. Deca Durabolin is notorious for causing ED when used by itself, due to its reduced androgenicity.
Weak androgenic steroids like Deca Durabolin reduce nitric oxide production, which is responsible for optimal blood flow to the penis. However, users may stack testosterone with Deca Durabolin, for some additional androgenicity, keeping optimal circulation to the penis.
17. Are Oral Steroids Worse Than Injectable Steroids?
Many oral steroids are hepatotoxic, thus making them worse than injectable steroids from a hepatic health perspective.
Also, oral steroids can present more issues in relation to cardiovascular health, due to their negative impact on hepatic lipase when being processed by the liver. This often causes greater fluctuations in cholesterol, increasing the risk of cardiac hypertrophy and heart disease.
However, there are a few oral steroids that do not pose serious risks to the liver and heart and are well-tolerated among users. Anavar, Primobolan (Methenolone Acetate) and Testosterone Undecanoate are examples of such compounds.
Equally, some injectable steroids can have detrimental effects on the heart, such as Trenbolone, thus the statement of oral steroids are worse than injectable steroids isn’t strictly true and only partially accurate.
18. Can Anabolic Steroids Be Used Safely?
Yes, physicians throughout the world agree that certain anabolic steroids can be used in a safe manner when administered in a controlled medical environment in therapeutic dosages.
This is why there are several FDA-approved steroids utilized in medicine, such as Testosterone, Deca Durabolin and Anavar.
However, other steroids used in bodybuilding have high levels of toxicity and are not FDA-approved.
Bodybuilders obtaining anabolic steroids for cosmetic purposes and utilizing them without the supervision of a doctor is likely to be an unsafe practice.
Furthermore, when a patient is prescribed an FDA-approved steroid, it is guaranteed to be the real compound, being synthesized by a certified pharmaceutical company.
However, bodybuilders buying steroids through the black market carries its own risks and dangers, due to illegalities and lack of regulations.
19. How Fast Do Steroids Work?
Some anabolic steroids work fast, with Testosterone Undecanoate peaking serum testosterone levels within 5 hours of the first dose.
Fast-acting steroids are made up of short esters and do not need to be cycled for long durations in order to see significant results.
However, other steroids, such as Deca Durabolin, are made up of longer esters and are slower to have an effect.
Testosterone Enanthate and Cypionate are two more compounds that have longer half-lives and thus need to be cycled for at least 8 weeks, enabling enough time for them to kick in and users to see maximum results.
20. Do Steroids Make You Angry?
Anabolic steroids can make users increasingly angry and cause ‘roid rage’ in certain individuals.
This is due to significantly higher testosterone levels, the male hormone that is responsible for added levels of aggression.
However, steroids affect people in different ways and some users do not experience increased outbursts of anger, but instead more regular cases of irritation and grumpiness.
21. Do Steroids Show Up on a Drugs Test?
Anabolic steroids are banned substances by sporting federations such as WADA, thus they will almost certainly show up on a drugs test unless measures are put in place to mask their presence.
Army and police drug tests are generally designed to detect marijuana, cocaine, amphetamines and opiates (not steroid metabolites). This is due to anabolic steroid tests being costly.
However, steroid tests may be specifically ordered if someone in the army or police force was to regularly talk about their steroid use. However, if a person was discreet this is unlikely to be a problem, with some police officers showing obvious signs of steroid use.
22. Do Steroids Cause Hair Loss?
Yes, anabolic steroids can cause hair loss, due to significantly higher testosterone levels converting to DHT (dihydrotestosterone), via the 5α-reductase enzyme.
DHT is known to damage hair follicles, due to its inflammatory effects on the scalp, causing miniaturization or loss of hair.
Androgenic steroids will be the worst for accelerating hair loss, due to them being DHT-derivatives or having high levels of the 5α-reductase enzyme present.
A few examples of such compounds are:
Anadrol
Testosterone
Trenbolone
However, androgenic alopecia (hair loss) is often genetic and thus some users may experience hair loss that they were already predisposed to, due to their DNA.
Whereas, other users may not experience any notable loss of hair, due to strong genetics in regards to follicle health and reduced natural levels of 5 AR.
Weak androgenic steroids can also be utilized to reduce/prevent hair loss during a cycle, such as: Dianabol, Deca Durabolin or Primobolan. These are compounds regularly used throughout the golden era, where many classic bodybuilders had thick hair.
Note: It is also common for users to notice any hair thinning or loss to reverse post-cycle, as DHT levels drop back into a normal range. However, such a reversal may not take place if ample time isn’t taken off in between AAS cycles, to reduce inflammation on the scalp.
23. Can Steroids Make You Infertile?
Yes, there is evidence to suggest anabolic steroids have a direct damaging effect on the testicles (5), decreasing sperm count and quality.
This is an evolutionary irony, known as the Mossman-Pacey paradox, where men take steroids to increase their sexual attractiveness; but end up lowering their fertility.
Anabolic steroids cause the pituitary gland to cease producing LH and FSH, due to excessive testosterone levels. These two endogenous hormones are crucial in the production and health of sperm, thus a deficiency may result in men becoming a sterile
Professor Alan Pacey says:
“I would say more anabolic steroid users are likely to become sterile than you would think – 90 per cent probably.”
Sustanon 250 Cycle: The Ultimate Guide
Disclaimer: The following article is for educational purposes only and NOT to promote the use of illegal steroids. If you have any questions or concerns, Dr. Touliatos is currently available for consultations.
Sustanon 250, produced by Organon, is a popular anabolic that contains a distinctive blend of four testosterone esters; delivering a unique, staggered release of the hormone post-injection.
In this guide, we take a closer look at the pros and cons of this renowned testosterone mix, plus Sustanon 250 cycle information and stacks used by bodybuilders today.
Firstly, when you inject Sustanon 250 (often abbreviated to “Sust”), the anabolic hormone you are administering is testosterone.
Sustanon 250 is a blend of different testosterone esters; however, it is still essentially testosterone; like cypionate or enanthate.
Therefore, in terms of muscle gains, it does not matter what form of testosterone you use, as it is the same compound and thus will produce an identical end result.
Thus, as with any testosterone product, Sustanon 250 is an excellent steroid for increasing muscle mass, strength and power.
The main difference between Sustanon 250 and other testosterone products, is that it has 4 esters, instead of 1.
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Testo-Max is best suited for men wanting to build significant amounts of muscle; without causing hair loss, gynecomastia or elevating blood pressure.
Users often take Testo-Max when bulking. However, it also has fat-burning properties, making it a desirable cutting compound too.
What is an “Ester” and Why Does it Matter?
An ester is a carbon chain attached to the testosterone molecule that slows the release of the hormone in the body.
At one end of the spectrum is pure testosterone with no esters attached, such as testosterone suspension.
Once injected, the hormone is quickly released in the body and causes a fairly rapid spike in serum testosterone, which remains elevated for only a short period of time.
On the other end of the spectrum, we have the likes of testosterone enanthate and cypionate which contain long ester chains, resulting in a slower release of testosterone after injection; and subsequently, an elevated level of the hormone remains for a couple of weeks.
In between these two are various other esters. The propionate ester is a popular choice for users who want a fairly quick elevation of the steroid, that lasts only several days.
For bodybuilders and athletes, an important requirement is the need to keep a relatively stable concentration of testosterone in the bloodstream. Doing so produces the desired anabolic benefits, whilst avoiding the undesirable side effects that stem from volatile hormone levels (which excessively peak and dip).
With this in mind, shorter esters require regular injections (daily or every other day), whereas longer esters, such as enanthate, typically only require injections once or twice a week.
This is where sustanon 250 is unique, with it containing quick releasing propionate and phenylpropionate esters, and slower releasing decanoate and isocaproate esters – resulting in a blend that effectively produces a quick, yet enduring release of testosterone.
How Often Do You Need to Inject Sustanon 250?
Like Testosterone enanthate, Sustanon 250 can be injected once or twice per week.
It is always advisable to opt for the original Organon product (pharmaceutical grade) and avoid underground versions that try to mimic the Sustanon blend.
Sustanon 250 is usually fairly easy and inexpensive to source.
Each ampule contains 250mg of testosterone, comprised as follows:
100mg testosterone decanoate
60mg testosterone isocaproate
60mg testosterone phenylpropionate
30mg of testosterone propionate.
What Results Can I Expect?
Being the primary, naturally occurring male hormone; testosterone is the number one compound in the world of anabolic-androgenic steroids.
It is generally well-tolerated and widely considered the best choice for someone’s first cycle, as well as providing the perfect base compound for experienced bodybuilders when stacking several hormones together.
While results vary from person to person and depend on various other variables, users can expect testosterone to cause significant increases in muscle size and strength.
Those who are fairly new to anabolics and want to gain muscle mass, typically report Sustanon 250 cycles producing 20+lbs of weight gain over the course of a cycle; with roughly two-thirds of such weight being kept (once a cycle ceases and water retention normalizes).
Enanthate and cypionate are the most popular testosterone esters, as they do not need to be injected frequently. However, the downside is, they take a while to kick in and produce results. However, with Sustanon 250 users can experience fast results in the early stages of a cycle, due to the presence of propionate and phenylpropionate esters (yet inject at the same frequency as enanthate/cypionate)
For those who have already cycled other testosterone esters, there should be in theory little difference between swapping those esters for Sustanon 250, in terms of dosage guidelines and stacking options.
Sensitive individuals that are prone to side effects on testosterone are likely to experience the same outcome with sustanon 250.
Sustanon 250 Cycles and Stacks
Testosterone is a versatile hormone, suitable for both bulking and cutting cycles alike; due to its simultaneous anabolic and fat-burning effects.
However, Sustanon 250 is typically used in bulking cycles where maximum muscle gain is the goal. Great results can be achieved from running Sustanon on its own, yet many choose to stack it with other steroids that are also suited for adding mass, such as Anadrol.
Sustanon 250 is effective on its own during cutting cycles, promoting muscle retention and decreasing fat mass.
Many bodybuilders are afraid of losing muscle tissue when cutting, due to the catabolic environment that occurs with a calorie deficit; however, testosterone can alleviate such worries of diminished muscle hypertrophy.
A moderate dose of Sustanon 250 (350mg/week) will successfully preserve lean tissue during a cut, especially when stacked with other compounds that aid fat loss and muscle hardening (such as Anavar or Trenbolone).
Additionally, when using Sustanon for a cutting cycle, the use of an anti-aromatase in low doses can prove particularly useful for preventing water retention and gynecomastia.
For informational purposes, here are some common Sustanon 250 cycles and stacks, utilized by bodybuilders today:
Sustanon 250 Beginner Cycle
Note: Large gains in hypertrophy (size) and strength can be experienced on lower dosages among beginners, due to the muscles being particularly receptive to exogenous testosterone. Thus, beginners should avoid utilizing high dosages, allowing more potential for growth in future cycles, where higher dosages may be incorporated.
A PCT should begin 4 weeks following the final dosage, with decanoate’s half-life being 15 days and thus taking considerably longer to exit the body. Such PCT timing can also be applied to the steroid cycles below.
Sustanon 250 Intermediate Cycle
This Sustanon 250 cycle will continue adding mass in users who have already taken a cautious dosed testosterone cycle previously.
However, running higher dosages will also produce more pronounced side effects, which we will detail in the side effects section of this guide (further down).
Sustanon 250 and Anavar Cycle (Cutting)
Anavar is an oral steroid, predominantly used for cutting to enhance fat burning and muscle gains.
Thus, users will burn more subcutaneous fat with this cycle and experience additional lean mass; compared to running Sustanon 250 by itself.
Anavar does not aromatize, thus providing a dry and ripped appearance in users who are already relatively low in body fat.
Anavar is a mild steroid, thus cholesterol, blood pressure and liver enzymes will only rise moderately.
Note: Users wanting to avoid water retention or bloat on this cutting cycle can take anastrozole. 0.5mg taken every other day will successfully prevent oestrogen levels from rising.
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Sustanon 250 and Deca Durabolin Cycle
This is a powerful bulking cycle, yet one of the mildest stacks in terms of side effects.
This cycle may be utilized after running several testosterone cycles; promoting further muscle growth.
Deca Durabolin has long esters and thus is a slow-acting steroid, hence the lengthy 10-week cycle.
Deca Durabolin is typically injected once per week.
Both testosterone and Deca Durabolin remain FDA-approved steroids in the world of medicine today, showcasing their safety when used under medical supervision and in therapeutic dosages.
Sustanon 250 and Trenbolone Cycle
Sustanon 250 and trenbolone are a potent combination, used for either bulking or cutting purposes.
This duo will cause exceptional muscle gains, whilst simultaneously stimulating rapid fat loss; due to high levels of androgens (causing a direct fat burning effect in adipose tissue).
These two compounds are perhaps the best steroids for increasing lean mass when run simultaneously.
However, this cycle is only suitable for advanced steroid users due to trenbolone’s toxic nature, in regards to cardiovascular health.
If this cycle is utilized for cutting purposes, an anti-oestrogen such as anastrozole may be used to prevent water retention, however doing so may exacerbate high blood pressure; due to it inhibiting the aromatase enzyme and thus worsening cholesterol ratios.
Sustanon 250 / Anadrol / Trenbolone Cycle
Note: This cycle is only typically performed by experienced steroid users.
This is by far the most potent bulking cycle a bodybuilder can take, causing unrivalled increases in mass.
Even users who have taken steroids for decades are likely to make impressive gains from this cycle, due to the sheer power of this trio.
This cycle should only be taken on rare occasions, with it having devastating effects on the heart and liver.
Liver strain will be significant (albeit most likely tolerable), due to Anadrol being the only hepatotoxic compound present.
However, cholesterol levels change drastically, almost certainly causing some level of hypertension. The risk of developing arteriosclerosis and heart disease is high with this cycle, thus if users have a history of such in their family; it may be wise to avoid such an extreme cycle.
Testosterone suppression will almost certainly shut down, requiring the most aggressive PCT possible; ideally a trio of Clomid, Nolvadex and hCG.
Although the above cycles are the most popular protocols, testosterone can also be successfully stacked with other anabolic steroids, such as:
Sustanon 250 Results – Before & After
This before and after picture demonstrates the typical results in users after their first testosterone/Sustanon 250 cycle.
Testosterone’s fat-burning effects are often underappreciated, with them being arguably as powerful as testosterone’s anabolic properties.
Thus, weight gain may not be the best method for tracking results on testosterone; with before and after pictures being more telling.
Users may lose some weight post-cycle, signifying a decrease in estrogen and thus a loss in extracellular fluid.
However, lean muscle tissue will be retained after a cycle finishes, should users continue lifting weights regularly.
Strength gains of 50+lbs are common (on main compound lifts) when taking testosterone for the first time.
Sustanon 250 Side Effects
As with other testosterone products, Sustanon 250 can produce several undesirable side effects.
Firstly, androgenic-related side effects, including oily skin, acne, accelerated baldness and increased aggressiveness are fairly common.
As with all steroids, tolerance differs from person to person. It is only possible to gauge such sensitivity once a cycle is embarked upon.
That said, if users are particularly prone to acne breakouts or currently suffer from male pattern baldness, testosterone and other androgenic steroids can be expected to worsen such conditions.
Further unwanted side effects can be experienced due to heightened oestrogen levels, that build up during a Sustanon 250 cycle, due to aromatization (the conversion of testosterone into oestrogen).
Heightened oestrogen levels can cause increased water retention and gynecomastia – the formation of breast tissue.
The initial stages of gynecomastia typically involve itchy or sore nipples, developing into a notable mass of tissue behind the nipple. If left unchecked, such tissue can continue to expand and is only rectifiable with surgery.
Thankfully, most users find testosterone tolerable and do not suffer from gynecomastia. For those that do, such oestrogen-related side effects can usually be controlled with either an anti-oestrogen or AI (aromatase inhibitor).
Anti-oestrogen products (such as Nolvadex and Clomid) actively compete with oestrogen at a receptor level, reducing their effects.
Both Nolvadex and Clomid are inexpensive and easy to source – it is always advisable to have an ample supply on hand during and after a cycle. They are also the primary drugs used during post cycle therapy (PCT), to kickstart endogenous testosterone production.
It is also possible to reduce oestrogen levels by taking an anti-aromatase drug, such as Letrozole or Anastrozole. These drugs reduce the conversion of testosterone into oestrogen and are typically taken during a cycle by those prone to oestrogenic side effects.
Testosterone will also suppress endogenous testosterone levels, causing potential testicular atrophy (shrinkage). Thus, at the end of any cycle always ensure to run a proper post cycle therapy aiding the recovery of natural hormone production.
Sustanon 250 does not cause any hepatic (liver) implications due to it being an injectable steroid.
Sustanon 250, and other testosterone esters, will raise LDL cholesterol levels; however, this effect is acute compared to other AAS.
In fact, testosterone appears to be one of the least destructive steroids from a cardiovascular standpoint; however, precautions should still be taken; including fish oil supplementation (4g/day), regular cardio and frequent checkups with your doctor to monitor blood lipids.
