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INTERVIEW: Berry De Mey Is “Shocked” By The Amount Of Drugs Modern Bodybuilders Use

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Berry De Mey believes that modern bodybuilders take far higher doses of drugs than past eras of the sport.
The health of pro bodybuilding athletes has been a topic of major discussion this past year. Sparked by many untimely deaths of competitive bodybuilders – many experts, athletes, and fans have been making public statements about their concern over the health of the sport as a whole. Have we finally reached a tipping point in the risk vs reward of drug use in bodybuilding? In our latest GI Exclusive interview, Berry De Mey explains his shock over the increase in doses and types of drugs modern bodybuilders use today.
Berry De Mey has been one of the more vocal bodybuilders speaking out about health in bodybuilding this past year. This has not only been sparked by the recent deaths in the sport – but also the physiques De Mey is seeing on stage. His reaction to the Arnold Classic 2021 earlier this year drew criticism. He has also clarified those statements in a previous interview with us – stating that “bodybuilding is becoming insane.”

We’re now pulling another segment from our conversation with Berry De Mey – this time focusing on the drug use prevalent in competitive bodybuilding today. Specifically De Mey shares his opinion on diuretics and insulin. He also speaks more broadly about the amount of drugs that athletes are taking during this era compared to his own. While he often clarifies that he is not a doctor – he finds himself worried about what he is seeing in the sport today.
While nearly all of the recent deaths this year have not announced official cause of death – many point towards diuretics as a possible cause. Especially for those that happened just before competitions. Diuretics are often used to dry out just before a competition – but accidentally overdosing on it can be extremely dangerous and possibly fatal. Victor Martinez just recently spoke with Generation Iron on his personal health scare involving diuretics before a show. Milos Sarcev did not want to go into specifics as he is not a medical professional – but he can confidently say it’s a dangerous drug used in the sport.

Berry De Mey also points out insulin as a very dangerous compound used by modern athletes. He admits that this was a drug available during his prime as well. He even sought it out as he wanted to do whatever he could to become the best. But his doctor refused to support insulin use – even when he was open about supporting use of other drugs such as steroids. This was enough for De Mey to avoid insulin – and looking back he’s happier for it.
But it’s less about one specific drug and more about the big picture. Berry De Mey believes that it’s an increased combination and higher doses of drugs that is the real issue. He claims to have seen lists of what young bodybuilders take today – and is “shocked” by what he sees.
“If I see some of the lists that they are all taking, I’m in shock,” Berry De Mey states in our interview. He continues:
“So of course yeah, diuretics is one of the things, but there is also a lot of other things that I am shocked about. Particularly in the amounts and the substances. The different kinds of substances.”
We then follow up asking him if he thinks that the amount of drugs taken today exceeds what he saw and used during his prime. He answered confidently and swiftly, “Most definitely.”
Ultimately, Berry De Mey understands the psychology of why this is happening. He was doing the same thing during his prime as a competitive bodybuilder. These athletes will always do whatever it takes to be the best – including many risks. The problem is that those risks are becoming increasingly bigger. De Mey can look back now in his older age and logically worry about the state of younger bodybuilders. But if he was young today – he’s sure that he would be part of the pack making these same decisions.
You can watch Berry De Mey’s full comments on diuretics, insulin, and overall drug use in bodybuilding by watching our latest GI Exclusive interview segment above!

By Presser
4 min read

Dianabol For Sale – Buy 2 Get 1 Free 

Special Deal: Buy 2 get 1 free on all of Crazy Bulk’s legal steroids. 
Dianabol (Methandrostenolone) is one of the most popular steroids in bodybuilding, due to its rapid effects when it comes to building huge amounts of strength and size.
Dbol also played a crucial role in sculpting some of the greatest physiques from the golden era — with the most well-known being Arnold Schwarzenegger. Dianabol was understood to be their favourite compound, also stacking it with Deca Durabolin in the off-season to pack on as much size as possible. 
Where to Buy Dianabol?
Gym-goers/bodybuilders cannot just walk into a pharmacy and pick up Dianabol. Sadly those days are over; however, they were a reality for Arnold and co back in the day. 
Today, bodybuilders buy Dianabol on the black market, which technically is illegal. Thus, if caught you could be fined or receive prison time; depending on the country you are in. 
The only places where Dianabol is known to be 100% legal are Thailand and Mexico. 
There are many issues that come with buying Dianabol on the black market, such as being scammed, with the compound not being 100% Dianabol; or being replaced by a cheap filler. 
Instead, many bodybuilders are purchasing ‘legal Dianabol, which is an FDA-approved compound that you can safely buy online. It mimics the anabolic effects of Dianabol but without the harsh side effects. It currently is a best-seller and is known as D-Bal, and is produced by Crazy Bulk.
Thousands of people have ordered D-Bal and some are reporting back with exceptional results. 
Thus, D-Bal is certainly worth trying, before going down an illegal path (which can end up disastrous in regards to health and the law). 
Dianabol Benefits
A beginner who takes Dianabol is likely to gain 30+ pounds, with the majority of this weight staying post-cycle. Compound lifts in the gym will also see a massive increase, with users adding 50+lbs to their bench press from a mild first cycle. 
Dianabol certainly is up there with the best bulking steroids on the market, and with it being an oral; it’s exceptionally popular due to its convenience. 
Dianabol’s effects are often maximized when a person is eating a lot of calories, to aid the anabolic potential from this steroid. Cutting or eating low calories when taking Dianabol; however, may minimize its anabolic potential. 
Dianabol Side Effects
Dianabol is a toxic steroid, with it having negative hepatic effects; causing strain to the liver. Thus, any medications which may exacerbate liver strain should be avoided as well as alcohol consumption. Milk thistle or TUDCA are common supplements used to limit damage to the liver when taking orals like Dbol. 
It also has adverse effects on cholesterol levels, thus people with high blood pressure should stay away from Dianabol. Most bodybuilders will take up to 4g of fish oil a day to keep blood pressure within normal levels. 
Dianabol also causes significant water retention, thus some bloating is to be expected, especially when combining it with high amounts of calories and sodium. This is why it’s mostly preferred as an off-season steroid. 
Dianabol has the potential to cause gynecomastia, given its estrogenic nature. This can be combated by taking an anti-estrogen or a SERM. The latter is generally regarded as a better choice, as they do not negatively impact cholesterol levels. Nolvadex is a popular SERM used among bodybuilders to prevent the formation of breast tissue. 
Acne and hair loss are also possible, although not highly likely; considering Dianabol is not extremely androgenic. Hence how bodybuilders from the ’70s often had full heads of hair, with minimal external symptoms (seen by the naked eye). 
Dianabol also causes significant testosterone suppression after a cycle ends. This may result in a person’s balls shrinking temporarily (until test levels recover).
During this phase when waiting for hormone levels to come back, users can experience a lack of energy, diminished wellbeing and no interest in sex (or inability to perform). The body essentially crashes, with it taking several months to restore itself. Steroid abuse can even lead to permanent changes, resulting in total dependency on anabolic steroids (sometimes for the rest of their life). 
A PCT (post cycle therapy) is often used to reduce the impact of this crash. Clomid is a popular PCT, as well as hCG which can stimulate the testicles to produce higher levels of endogenous testosterone. 
Note: D-Bal (legal Dianabol) does not cause any of the above side effects and is 100% safe for users to take — with it being an FDA-approved formula. 
Buying Dianabol Online
Buying illegal Dianabol online comes with its risks. Firstly, the seller might not send the product, because after all, you’re doing business with an illegal company. Thus, you’re not going to be able to report them to any authorities if they don’t send your stash. 
Secondly, giving sensitive credit card information to criminals online is never a good idea. You are putting your 100% trust in a total stranger. 
One solution is to ask people to vouch for certain sources, significantly reducing the risk of being scammed. 
Without recommendations from close friends or family, people should avoid online any website listing Dianabol for sale.
A safer alternative would be to buy D-Bal online, where you are guaranteed to receive the product; as it’s legal and produced by a legitimate company in Crazy Bulk. They openly list their address and are easy to contact regarding your order. 
Dianabol Stacks
Although Dianabol can be taken alone and users can experience exceptional results; more advanced steroid users typically stack it with other bulking steroids. 
This can significantly increase muscle and strength gains, taking them to a new level. 
An old-school Dianabol cycle would see it stacked with Deca Durabolin or testosterone. Deca and test are both injectables that compliment Dianabol well; without excessively worsening side effects. 
More hardcore bodybuilders (who are less health orientated) may be tempted to stack Dianabol with harsh drugs like Trenbolone or Anadrol. However, such cycles would result in extreme side effects. 
Crazy Bulk offers safe and legal steroid alternatives, which can be stacked with D-Bal. Their bulking stack contains Testo-Max (Testosterone), Decaduro (Deca Durabolin), D-Bal (Dianabol) and Trenorol (Trenbolone). You can find legal Dianabol for sale, among other bulking compounds on the Official Crazy Bulk website. 

HGH Pills For Sale – Buy 2 Get 1 Free

Special Deal: Buy 2 get 1 free on HGH (and other legal steroids) from Crazy Bulk. 
Would you like to look and feel younger?
What about building muscle, whilst simultaneously stripping fat?
Higher energy levels?
These are just some of the reasons why so many people are buying HGH in 2020.
HGH Benefits
HGH (human growth hormone) is a protein hormone that’s currently the hottest supplement in Hollywood, with countless actors using it to get ripped (and celebrities taking it to look younger).
Thus, it’s not just bodybuilders or athletes looking for HGH for sale, but also the average man or woman. HGH has been hailed as the ‘fountain of youth’ for its ability to seemingly reverse the aging process.
Like testosterone, as a person ages, natural HGH levels plummet.
This causes symptoms such as low libido, less well-being, low energy, decreased muscle mass and more.
Like TRT works to reverse a decline in natural testosterone levels, HGH does the hormonal equivalent; also being prescribed by doctors to those deficient in the hormone.
Here’s a list of HGH’s benefits:

Burns fat
Increases muscle tone
Increases collagen production (anti-aging)
Enhances recovery
Improve bone density
Increases sprint speed

One of the benefits concerning women who want to build muscle and burn fat — is that HGH is suitable for them to take. Unlike many anabolic steroids, HGH has a low rate of virilization. Thus, women can take it without developing an enlarged clitoris, a deepened voice or smaller breasts. HGH and Anavar are regarded as the best supplements for women, both able to shred fat and increase muscle size (without jeopardizing their womanhood).
HGH Side Effects

Fluid retention
Rise in cholesterol
Enlarged organs
Low endogenous HGH production

Some people experience water retention or bloating on HGH, which is particularly frequent on high dosages. This can cause a smooth look to the muscles, an increase on the scale, or even result in ‘moon face’.
Cholesterol shifts are also possible on HGH, with LDL levels rising and HDL levels dropping. This can make it more difficult for blood to flow throughout the body, causing the heart to pump harder (resulting in higher blood pressure).
Organs and tissues may enlarge on HGH, therefore long-term use may result in your hands or nose growing notably larger. Sylvester Stallone is a well-known user of HGH, being caught with 48 vials when flying to Australia in 2007. His facial features have changed considerably over the years (see below), as well as his physique.

Taking exogenous HGH will also suppress your natural HGH production. Thus, when you eventually come off HGH — you may experience symptoms of low HGH (worse than before you started taking it). This is because the body detects that HGH levels are high, thus in a bid to stabilize them, it lowers your natural production (similar to testosterone shutting down on steroids).
However, if you are using legal HGH supplements (such as HGH-X2), this won’t shut you down; but will actually increase your natural production.
The stomach region may become more distended looking on HGH, due to an increase in intestine size (also known as ‘HGH gut’). This is unsightly and particularly common among elite bodybuilders who can look somewhat pregnant on-stage. This is more likely to occur when combining HGH with insulin, resulting in excessive organ growth and additional visceral fat storage.
Note: None of the above side effects will be experienced on HGH-X2, the above are strictly applicable to exogenous HGH-use (not natural supplements).
Where to Buy HGH?
Some people will visit their local doctor to try and get a HGH prescription; however, this can cost up to $2,500 per month — based on the cost of treatment in the top 10 US cities.
Also, there is no guarantee of a prescription, with some people’s natural HGH levels not falling low enough for certain doctors to give the green light.
There are various websites selling illegal HGH, which not only can be a scam — but may also land you in trouble with the law (if caught).
Exogenous HGH that has not been prescribed by a doctor is 100% illegal. However, there are HGH supplements online that contain powerful FDA-approved ingredients (that are 100% legal). The latter is a much safer option to help you get fast results without breaking the law, or experiencing nasty side effects.
Best HGH Supplement
One of the best HGH supplements on the market right now is HGH-X2, a legal compound produced by bodybuilding manufacturer — Crazy Bulk.
This product can also be taken by men and women who aren’t interested in bodybuilding — but want HGH for other purposes.
These pills are to be taken 2x per day.
HGH-X2 is 100% safe to take, and won’t produce the typical side effects experienced with illegal HGH. Thus, long-term use is acceptable and doctor’s supervision isn’t necessary.
HGH-X2 combines a potent mix of maca root, hawthorn berry, velvet beans and l-arginine. All four of these ingredients stimulate the pituitary gland, spiking natural HGH levels.
HGH can also be safely stacked with steroid alternatives found on the Crazy Bulk website to enhance results. Thus, if your main focus was to burn fat — you may want to stack HGH with Anvarol (Anavar) and Clenbutrol (Clenbuterol).
Or, if you wanted bigger muscle gains, you could cycle it with D-Bal (Dianabol) Testo-Max (Testosterone) or Anadrole (Anadrol).
HGH Pills vs Injections
Prescribed HGH comes as an injection (like testosterone). However, legal and natural HGH alternatives come as pills.
Many people aren’t comfortable with the thought of needles, making legal HGH not only safer — but also more convenient.
The main difference other than the method of entry into the bloodstream — is the price.
Injectable HGH for sale can cost thousands of dollars each month. Whereas 1 month’s worth of HGH pills may only cost $59.99.
This is the current price of HGH-X2; however, Crazy Bulk is currently offering a 20% off discount (as well as a buy 2, get 1 free offer across their whole site).
The demand for HGH is clear with 13,000 people typing in ‘HGH for sale’ every month globally. However, it’s important to understand the legal and health risks; as well as the legal alternatives available (that can produce the results you’re looking for).

Anavar Results (With Before & After Pictures)

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.

Anavar (Oxandrolone) was created in 1962 to increase lean muscle in patients suffering from cachexia (muscle-wasting illness).
However, it wasn’t long before Anavar became a big hit in bodybuilding, due to its anabolic and fat-burning properties.
Not only did Anavar become a highly coveted cutting steroid, but it also proved to be well tolerated by users; with women and children experiencing no harm in clinical trials.
Despite Anavar later being banned for recreational use, many men and women still take it today to increase muscle mass, definition and reduce their body fat percentage.
Today, gym-goers typically buy Anavar on the black market; as getting a doctor to prescribe you it for anything less than a muscle-wasting illness is out of the question.
So, we know why Anavar is in such high demand; but what about its results?

Anavar Results – Before and After Pictures
A user’s results on Anavar will depend on their cycle, dose, genetics, diet and training routines. However, novices will generally gain 10-15lbs of muscle mass, with 7lbs of fat loss from a 5-6 week cycle. Here is what this looks like:
Men

This is someone who has cycled Anavar (his name will remain anonymous). See how he looks notably more muscular; especially in the arms, shoulders and back.
Also, his abs and shoulders are a lot more defined, due to considerable fat loss. This user transformed from looking bloated; to lean and ripped.
Women

This woman took 10mg/day for 5 weeks. She lost a large amount of fat, especially from the midsection and gained notable amounts of lean muscle (which is evident by her bodyweight going up).
A short Anavar cycle like this has the power to transform a woman from looking chubby to slim.
Strength Gains
One factor that’s not obvious when looking at before/after photos, is strength increases.
Despite being a cutting steroid that promotes lean muscle mass; Anavar is a powerful strength-enhancing steroid.
This may be attributed to its distribution of fluid and increased uptake of ATP in the muscle cells. ATP is an energy molecule that’s shown to increase muscular strength and endurance. Thus, gym-goers may feel more powerful during workouts, able to train more intensely (lifting heavier weights for longer periods).
Generally, beginners can experience as much as a 20% increase on lifts, from an Anavar cycle.
Thus, if you’re currently benching 200lbs, you could be lifting 240 after 6 weeks.
When lifting heavy on Anavar, users may want to take ample rest in-between sets, as pumps can become intense; especially in the lower back.
Dosage for Maximum Results
Male beginners typically will take 15-20mg/day of Anavar — lasting for 6 weeks.
If the dose is lower than this, the results will be less. Generally, doses over 20mg/day are unnecessary and will increase the risk of side effects, without experiencing further gains.
Women, during a first cycle, may take 5-10mg per day, lasting 5 weeks. One protocol is to take 5mg during the first week to ease their bodies into a cycle, then take 10mg for the remaining 4 weeks.
If a woman has taken Anavar before, she may start on 10mg/day and extend her cycle to 6 weeks for further results. However, women won’t want to go higher than 10mg/day or beyond 6 weeks; as the risk of virilization dramatically increases.
One of the reasons why Anavar is so popular is because it produces exceptional gains in women, without affecting their femininity. However, if excessive doses are taken, they are more at risk of developing a deeper voice, smaller boobs, enlarged clitoris and hair growth on the body.
However, the good news is that Anavar is considered very female-friendly (when taking 5-10mg per day for 5-6 weeks). Many women will notice few side effects when on this dose.
Some females may be tempted to stack Anavar with other steroids (such as Winstrol) for better results; however, this will increase the risk of masculinization and should be avoided.

Legal Anavar Alternative

Anvarol is our #1 rated legal Anavar product. It replicates the fat-burning and muscle-building effects of Anavar, but without any unwanted side effects.

It is FDA-approved and can be purchased online without a prescription.

Anvarol is best suited for men or women who want to reduce their body fat percentage, whilst simultaneously increasing muscle tone and building lean muscle.

Anavar FAQ
Are Anavar’s Results Permanent?
Yes, many users retain the results from Anavar long after a cycle has ended. Typically there isn’t a big crash post-cycle, like other steroids can cause; making it easier to maintain size and strength gains.
The fat loss experienced from an Anavar cycle is also permanent; however, a person should remain disciplined with their diet and training if they want to maintain their results in the future. If after a cycle, a person stops going to the gym and starts binge-eating junk food; gains will surely diminish.
The only temporary effect on Anavar is water distribution. Often, Anavar will flush out extracellular water, and shuttle fluid inside the muscle. This causes a dry and pumped look in the muscles. When a person stops taking Anavar, they won’t look as dry and their muscles will not be as full. However, this only has a mild effect on a person’s overall appearance.
Anavar Stacks for Better Results?
Anavar generally isn’t stacked by women for fear of experiencing virilization. However, men often do stack Anavar with other steroids (with great success).
What a user stacks Anavar with, will depend on their goals.
For example, if someone is cutting and wants to burn as much fat as possible; one option could be to stack Anavar with Winstrol or Trenbolone (although these are two toxic steroids and side effects would be dramatically worse than taking Anavar alone). The reason why Winstrol or Trenbolone could be used is that they are also dry compounds that don’t aromatize. They also enhance fat loss, whilst promoting significant gains in muscle size (especially Trenbolone).
If someone is very conscious of side effects during a cycle but wants to build a significant amount of muscle — an Anavar and Testosterone cycle is a popular protocol.
Testosterone is a powerful muscle-builder that also has fat-burning properties.
A Testosterone and Anavar cycle has the power to build 25+lbs of muscle, whilst losing 4%-5% of body fat. The best part is both of these steroids are mild on the liver and heart, thus can be taken with less risk. However, testosterone function will be temporarily impaired post-cycle and thus a PCT will be needed to quickly restore natural test levels. Without a PCT, test levels can be expected to recover after several weeks or months.
If you want the results of Anavar, but don’t want to experience any side effects, we recommend buying legal Anavar (known as Anvarol).

Top 7 Testosterone Cycles: 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.

In 1935, testosterone became the first-ever anabolic steroid — being extracted from a bull’s testicles.
Test later came to market in the ’50s, via the pharmaceutical company Upjohn.
People often assume that as time passes by, technology and knowledge evolve; thus the potency of “supplements” also follow suit.
However, this isn’t the case, with Testosterone still being one of the best steroids on the market today.
Testosterone’s risk vs reward ratio is arguably the greatest out of all anabolic steroids; which is why doctors are happy to issue TRT prescriptions to hundreds of thousands of men worldwide.
Testosterone is the number one steroid used in beginner cycles, whilst also acting as a base in more advanced cycles.
As a result of the steroid’s popularity, Upjohn is still manufacturing Testosterone today, almost a century later (under a different name of Pharmacia & Upjohn).
Testosterone was also a popular steroid during the golden era of bodybuilding, helping to produce physiques that not only are remembered today but even idolized and regarded as the greatest in history.

Different Types of Testosterone
The 4 most popular esters of Testosterone are:

Testosterone Suspension
Testosterone Propionate
Testosterone Enanthate
Testosterone Cypionate (aka depo-testosterone)

No ester is essentially better than another, as they’re all effectively Testosterone. However, how fast they kick in and how long each ester takes to clear out of the body varies.
Testosterone Suspension
Testosterone Suspension is not recommended for beginners, due to its fast-acting nature (being pure testosterone in water). Thus, it requires very frequent injections (2x a day) in order to maintain peak serum testosterone levels in the bloodstream.
These injections can also be painful or irritate the site, due to suspension requiring a bigger needle (due to its larger, non-micronized crystals).
Testosterone Propionate
Testosterone Propionate is another fast-acting ester, albeit slower than suspension. This ester is less popular due to its high cost. Some bodybuilders think Propionate is cheap because its price is lower; however, Propionate is dosed at 100mg/ml — instead of 250mg/ml (the usual test dosage).
Thus, you’ll need to pay 2.5x this price to run a standard Testosterone cycle.
Testosterone propionate eventually works out to be 50% higher in cost, compared to other esters.
Also because Propionate injections are known to be painful, many bodybuilders opt for a different ester.
Testosterone Enanthate & Cypionate
Enanthate and Cypionate are the two most popular forms of Testosterone, made up of longer esters that are slower to take effect.
This means users only need to inject once every 4-5 days; yet can experience the same gains at the end of a cycle compared to the faster esters.
Since Testosterone Cypionate arrived on the scene, it’s been considerably more popular than Enanthate in the US — due to its limited availability worldwide, consequently becoming a native favourite.
Furthermore, Cypionate injections may provide less irritation than Enanthate in some users.
Top 7 Testosterone Cycles
Testosterone Cycle For Beginners

Using Testosterone Cypionate or Enanthate. 
This Testosterone cycle for beginners, despite being cautiously dosed, will produce significant increases in muscular size and strength.
A first-time cycle (like this one) can produce approximately 20lbs of lean mass.
Strength increases of 30-50lbs are common on compound lifts, with users effortlessly smashing through PRs.
Muscle pumps will also be cosmic, due to large amounts of intracellular fluid filling the muscle cells.

Legal Testosterone Alternative

Testo-Max is our #1 rated legal Testosterone product. It replicates the muscle-building and strength-enhancing effects of Testosterone (Sustanon 250), but without the unwanted side effects.

It is FDA-approved and can be purchased online without a prescription.

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.

Testosterone Side Effects
Testosterone has one of the best safety profiles vs any other steroid.
With Testosterone being an injectable steroid, it enters the bloodstream immediately; thus providing no obvious strain to the liver. One study administering 400mg of oral Testosterone per day for 20 days, experienced no adverse effects in liver enzymes (1).
In contrast, powerful bulking steroids such as Dianabol or Anadrol are orals that are very toxic in this regard.
Testosterone in low to moderate doses only causes a mild spike in LDL cholesterol values, causing a subtle rise in blood pressure. Other steroids can have a much worse effect on BP, significantly increasing the risk of heart disease.
Testosterone may cause androgenic-related side effects, as the Soviet Olympic team found out; having to use a catheter in order to urinate. The Soviets on Testosterone was the earliest form of steroid doping — which gave them a unique advantage (at the expense of an enlarged prostate).
Oily skin, acne, thinning of hair on the scalp are other possible androgenic side effects on Testosterone. An increase in body or facial hair is also common.
Gynecomastia is a possibility in genetically sensitive users, due to Testosterone aromatizing — and therefore being an estrogenic compound. Water retention is also to be expected.
Today, bodybuilders are aware of this effect and take a SERM, such as Nolvadex to prevent any potential expansion of the breast tissue. Nolvadex blocks estrogen specifically in the mammary glands, whilst keeping estrogen levels circulating throughout the body. This significantly reduces the risk of gyno, without totally blocking estrogen at a cellular level (thus keeping HDL cholesterol and serotonin levels optimal).
Testosterone will suppress endogenous testosterone production post-cycle, causing a crash on a hormonal level. It may take 1-4 months for natural testosterone levels to recover, depending on the dose, length of cycle and how often the person uses steroids. A PCT is often utilized by bodybuilders to shorten this time, also benefiting them psychologically (giving them a normal sense of well-being).
Testosterone Cycle Before and After

This before and after transformation is typical of a bodybuilder’s results after taking a low-dosed Testosterone cycle for the first time. Users will lose fat and gain significant amounts of muscle (roughly 20lbs).
Testosterone Cycle (Higher Dose)

After a person’s first Testosterone cycle, the above protocol can be utilized (with higher dosages).
Staying on a low dose can quickly lead to plateaus, however by increasing the dose and length of the cycle; users can continue adding muscle and strength.
A further 10lbs of lean muscle is likely with this follow-up cycle.
Naturally, this cycle can increase the degree of side effects (compared to the beginner protocol). Thus, testosterone suppression is likely to be heightened post-cycle; as well as water retention/the risk of gyno, etc. 

Legal Steroid Alternatives That Work

“There is evidence, if you could use these (steroid alternatives) they would be much better than using anabolic steroids”.
Several of the herbs and amino acids, mentioned by Dr. Thomas O’Connor, are present in Crazy Bulk’s legal steroid alternatives.
CB’s products are backed with clinical research and are safe for men and women to use. You can view their product range (and receive 20% off) by clicking the link below.

Testosterone and Dianabol Cycle

This is a common bulking cycle, which combines two of the most powerful mass-building steroids together. The addition of Dianabol will greatly enhance muscle and strength gains.
This steroid duo can rival any — when used for bulking purposes.
Dianabol, created by Dr. Ziegler, is less androgenic than Testosterone — but more anabolic.
Thus, androgenic side effects are significantly less on Dianabol; however, it has the edge over Testosterone for muscle/strength gains.
Test & Dbol Side Effects
This stack will cause a wide range of side effects.
Dianabol, being an oral steroid, will cause liver toxicity; thus it shouldn’t be taken for an extended period of time. Users may want to take a liver support supplement (such as TUDCA) to prevent ALT and AST enzymes from rising too high.
Although Testosterone is relatively heart-friendly — Dianabol is not.
This is partly due to Dianabol being a potent oral steroid, which is notorious for worsening cholesterol levels, as they stimulate hepatic lipase in the liver.
Test and Dianabol are both estrogenic and ‘wet’ compounds, thus gynecomastia should be classed as ‘high risk’. To prevent this an effective SERM should be taken (Nolvadex) throughout the whole cycle. However, a SERM won’t prevent any fluid retention.
Water retention is almost certain, causing users to feel bloated and muscles to look smooth. Therefore this cycle is best taken in the off-season when a person is optimizing for ‘massthetics‘ — instead of aesthetics.
Testosterone levels are likely to shut down post-cycle, thus an aggressive post-cycle therapy protocol is needed. HCG and Clomid should be sufficient in recovering endogenous testosterone production (usually within 1-2 months). Failing to administer a PCT may result in users experiencing low testosterone symptoms for several months.
Although Dianabol isn’t exceptionally androgenic, acne and an enlarged prostate are possible side effects — due to the presence of Testosterone.
Testosterone and Deca Durabolin Cycle

When stacking steroids together, side effects can dramatically worsen.
Testosterone and Deca Durabolin is the exception to this rule, with both compounds not affecting the liver; and only having modest impacts on cholesterol.
Thus, if Testosterone is the safest steroid you can take — Testosterone and Deca may be the safest cycle.
Deca is another bulking steroid that will enhance muscle and strength gains.
Deca isn’t as powerful as Testosterone, thus increases in muscle hypertrophy aren’t going to be extreme. However, due to Deca’s mild toxicity — it makes for a great stacking component.
Test & Deca Side Effects
However, Deca Durabolin isn’t without side effects, with it being notorious for causing ‘Deca dick’. This is when users are unable to get an erection and simultaneously experience reduced libido. Part of the reason for this may be attributed to Deca’s low androgenicity, coupled with it lowering endogenous testosterone production. This is because it’s believed DHT is responsible for nitric oxide stimulation, which can affect blood flow to the penis.
This makes Testosterone a complimentary stacking partner — with it being an androgenic steroid, thus DHT levels will remain high during a cycle.
Deca also works well with Testosterone, because it requires a lengthy cycle — with it also being a slow-acting steroid.
Thus, if you were to stack Deca with Anadrol for example — it’s not an ideal combination because Anadrol cannot be run for long periods of time due to its high toxicity. However, Testosterone can be taken for lengthy periods of time.
There is an additional risk of gyno when taking Deca, due to it having moderate progesterone activity.
Although this shouldn’t cause users to be alarmed — they should re-think their estrogen support supplements, as SERMs (such as Nolvadex) may exacerbate progesterone levels. Therefore, an AI may be taken such as Anastrozole to block the conversion of testosterone into estrogen. However, this may worsen blood pressure levels; and so it could be a good idea to only take such supplements if the nipples start to become swollen.
However, some users can take this cycle and not develop any gyno (without estrogen support).
Testosterone suppression is likely to be dramatic post-cycle. Thus, a PCT involving: hCG, Nolvadex and Clomid may be taken together to resurrect natural testosterone production.
Testosterone and Trenbolone Cycle

This is a powerful bulking stack, that always produces huge increases in lean muscle and strength. Trenbolone is a very unique bulking steroid in the sense that it doesn’t aromatize — producing a ripped and jacked look.
Testosterone/Trenbolone will produce similar size gains, as the Testosterone/Dianabol cycle — but without the additional water retention.
Trenbolone actually has diuretic properties, hence how it’s also used as a cutting agent. Trenbolone is the most coveted steroid on the market when people want to look as jacked as possible — whilst also appearing dry and vascular.
The unique element with this stack is that it’s very androgenic, thus there will be considerable fat loss; as well as exceptional strength/muscle gains.
This fat-burning effect is due to androgen receptors increasing the expression of CPTI (carnitine palmitoyltransferase I), consequently decreasing fat mass (1).
Test & Tren Side Effects
Trenbolone, like Testosterone, is an injectable; thus there are no damaging effects to the liver with this cycle.
The biggest concern with the addition of Trenbolone is a spike in blood pressure, as it doesn’t convert to estrogen and can skew cholesterol ratios. Users may supplement with 4g of fish oil per day, which may help to stabilize BP (2).
Trenbolone, like Deca Durabolin, offers moderate progesterone activity — having the potential to cause gynecomastia. Thus, users may want to avoid using SERMs to prevent aggravating progesterone levels.
AI’s may be used instead to prevent gyno, offering protection from both estrogen and progesterone. However, as previously mentioned, AI’s can worsen blood pressure. Thus, they should only be incorporated if users start to observe very early signs of gyno (swelling of the nipples).
Popular AI’s are:

Anastrozole (Arimidex)
Exemestane (Aromasin)
Letrozole (Femara)

Hair loss on the scalp, enlarged prostate and acne are all possible on Test/Tren; due to it being a highly androgenic cycle. The extent of these adverse effects is dependent on a person’s genetics. Generally, if you experienced acne during puberty or currently have a receding hairline — this cycle may aggravate either or both.
Those wanting to protect their hair follicles may take DHT-blocking supplements. However, this isn’t a good idea, as such supplements may reduce gains; with DHT being a highly anabolic hormone (3).
An aggressive PCT of hCG, Nolvadex and Clomid will also be required on this Test/Tren cycle to prevent an almost certain crash (and to help solidify gains).
Testosterone and Anavar Cycle

The above cycle is tailored for intermediate steroid users utilizing moderate dosages. Instead, a novice may want to run a 6-7 week cycle with lower dosages — being 350mg/week for Testosterone and 15mg/day of Anavar for the first 3 weeks, followed by 20mg/day for the last 3 weeks.  
Anavar (Oxandrolone) is an oral, regarded as one of the safest anabolic steroids on the market (alongside testosterone).
Anavar is generally viewed as a cutting steroid, due to its powerful fat-burning effects. This is due to Anavar’s ability to increase the ratio of T3 to T4 in the body (4), stimulating metabolism and fat loss.
Anavar is also anabolic, producing notable muscle and strength gains; however, these are relatively mild compared to powerful bulking steroids (such as Testosterone).
Mg for mg, Anavar is technically 6x more anabolic than Testosterone (5); however, in real life, this doesn’t translate into more muscle gains.
Therefore, this cycle can be used as a fat-burning cycle, whilst adding some lean mass (when dieting on restricted calories).
Testosterone’s androgenic effects can complement the fat-burning effects of Anavar, albeit with some temporary water retention.
This Anavar/Testosterone cycle can also add significant amounts of lean mass when bulking, whilst simultaneously keeping fat gains at bay.
This is one of, if not the safest steroid stack, bodybuilders can take.

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Test & Anavar Side Effects
Anavar will worsen testosterone suppression post-cycle, requiring a more advanced PCT compared to a Test-only cycle. However, it’s worth noting that Anavar’s antagonist effects on testosterone production are mild compared to other compounds.
Anavar does not aromatize or elevate progesterone levels. Thus, users will not experience any additional water retention or gynecomastia, compared to a Test-only cycle.
Anavar will shift cholesterol levels, reducing HDL and increasing LDL, therefore a modest increase in blood pressure is to be expected.
Despite being an oral steroid, Anavar doesn’t pose much risk to the liver, as it is metabolized differently (with the kidneys taking on more of the workload).
Androgenic side effects are possible on Anavar; however, they’ll already be existing due to the presence of Testosterone.
Testosterone and Anadrol Cycle

This is a very powerful bulking cycle, often used in the off-season; similar to a Testosterone/Dianabol stack.
If someone has taken Testosterone before, but not Anadrol; this cycle will take gains to a whole new level– causing the muscles to blow up and strength to go through the roof.
However, Anadrol is a very toxic oral steroid, straining the liver and the heart possibly the most out of all anabolic steroids. Therefore, although gains will be exceptional in terms of muscle size and strength; side effects will also be intense.
Note: This cycle (or any Anadrol cycle) is not for beginners — experienced steroid users only.
Test & Anadrol Side Effects
Anadrol will cause AST and ALT enzymes to shoot up quickly — both being markers of liver stress. Thus, liver support is essential if you’re going to run this cycle, with TUDCA being the most favoured supplement.
Blood pressure is the biggest concern when taking Anadrol — with it stimulating hepatic lipase and causing the body to retain large amounts of excess fluid.
To try and keep blood pressure as low as possible, users are recommended to take 4g of fish oil per day, combined with clean eating and regular cardio. Although cardio may be the last thing a bodybuilder wants to do when bulking, it’ll protect your heart which you’ll be grateful for in years to come.
Anadrol is very estrogenic, causing significant amounts of water retention and potential gynecomastia in users. However, it doesn’t aromatize, thus taking an aromatase-inhibitor (AI) won’t work to prevent gyno/water retention from Anadrol.
Instead, a SERM like Nolvadex can be used, helping to block estrogenic activity directly in the breast tissue. This is a preferred method considering SERMs won’t exacerbate high blood pressure (compared to AI’s).
Anadrol is also androgenic — increasing the risk of prostate issues, hair loss (on the scalp) and acne.
The addition of Anadrol will shut down testosterone levels further, thus users can continue running Nolvadex post-cycle, combined with Clomid and hCG for a speedy recovery.
Testosterone / Anadrol / Trenbolone Cycle

The most extreme Testosterone cycle bodybuilders can take today is — Anadrol/Tren/Test.
This trio of steroids should be considered somewhat dangerous, even for experienced bodybuilders; and should be used sparingly (if at all).
This will produce even harsher side effects than the Anadrol/Testosterone, albeit with more muscle gains.
Such a powerful cycle is only typically used by IFBB Pro’s, where every pound of muscle mass is crucial.
For such bodybuilders, where they place in a competition can greatly affect their careers/sponsorship deals, thus some are willing to trade their health for success.
Summary
Testosterone has muscle-building and fat-burning effects; however, because its anabolic effects are more potent; it’s often utilized in bulking cycles.
In terms of Testosterone esters, there’s no need to inject anything other than Enanthate or Cypionate; as they’re cheap, less troublesome and don’t need to be injected regularly.
A person’s experience, tolerance and objectives will determine which cycle they use.
A Testosterone-only cycle is perfect for beginners, whereas Testosterone/Anadrol may be suitable for an elite bodybuilder who can reasonably tolerate toxic compounds.
Equally, someone looking to keep their heart and liver in optimal condition — may stack Testosterone with Deca Durabolin or Anavar (staying away from Trenbolone and Anadrol).
No matter what cycle is used, a person’s body is going to transform dramatically on Testosterone, with their muscles blowing up and becoming stronger than ever before.
Note: Before taking Testosterone, get a check-up with your doctor to make sure your heart and liver are in good condition; and continue to get checked over regularly throughout your cycle to minimize any damage.

Top 10 Steroids For Bodybuilding

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.

Bodybuilding is regarded by many as a ‘taboo’ sport, due to illegal steroid use being rife at an elite level.
Bodybuilders have taken anabolic steroids as far back as the ’70s, where greats including Arnold Schwarzenegger have admitted to taking them.
5 decades ago, the dangers of taking steroids were not well documented, thus bodybuilders could easily obtain a prescription from their doctor for cosmetic purposes.
Now, steroids’ side effects are well-known and are currently illegal to use (for recreational purposes). Currently, they are strictly used for medicinal purposes, including the treatment of muscle-wasting diseases.
Despite such laws, bodybuilders continue to buy steroids today via the black market.
Research shows that in certain US cities, 54% of males who compete in bodybuilding shows, regularly take steroids (1). With 10% of female bodybuilders following suit.
However, it is not just competitive bodybuilders who take steroids, but also the general public, with over 1 million steroid users in America (2), making up 0.5% of the adult population. 2.3% of 12th graders (17-19-year-olds) are also thought to be on steroids (3).

Why Do Bodybuilders Use Steroids?
Anabolic steroids can take a bodybuilder’s physique to a whole new level, enabling them to build 50 plus pounds of lean muscle, whilst stripping away body fat.
With pressure from judges to be bigger and leaner, it is understandable why bodybuilders feel pressured to take steroids. 
Social pressure may also be the reason why so many non-bodybuilders take steroids, with influencers on social media and reality TV shows gaining large followings, as a result of their well-chiseled physiques.
For some bodybuilders, their dreams of competing may be over, if they are to persevere with natural bodybuilding.
However, other bodybuilders who don’t want to compete in the IFBB Mr. Olympia, or other federations, may be more satisfied with their size; and thus refrain from taking illegal substances.
Different steroids will build muscle and burn fat to different degrees, hence why some steroids are more popular than others.

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Top 10 Steroids For Bodybuilding
Below are the top 10 steroids used in bodybuilding, with the pros and cons listed for each. 

Testosterone
Dianabol
Anadrol
Trenbolone
Turinabol
Winstrol
Anavar
Deca durabolin
Masteron
Equipoise

Also, steroids can come in injectable or oral form. Therefore, the preferred route of administration for a bodybuilder will dictate which steroids he/she will use.
Testosterone
Testosterone was the first-ever anabolic steroid created, and it remains one of the most sought-after compounds today.
Testosterone will result in a significant amount of muscle mass and strength. It will also enhance fat loss, causing a dramatic change in body composition.
It is generally used during bulking cycles when trying to increase muscular size. It is popular due to its affordability, it being relatively mild (compared to other bulking steroids) and its side effects not being overly harsh.
This is why many novice steroid-users will cycle Testosterone alone for their first cycle.
Testosterone is predominantly an injectable steroid, with popular esters being: Enanthate, Cypionate, Propionate and Undecanoate. The latter is the only oral version of testosterone.
However, Testosterone does cause side effects, including any or all of the following:

Low endogenous testosterone levels
Higher blood pressure
Acne
Hair loss
Gynecomastia
Water retention

Dianabol

Dianabol was designed to be more anabolic than Testosterone, but with less androgenic effects.
Bodybuilders often testify to this being the case with Dianabol, where muscle and strength gains are more significant compared to Testosterone.
However, the difference is not huge, with Testosterone still being a powerful steroid.
Dianabol is one of the most effective steroids for bulking up and building muscle. It is typically available in oral form and thus injections are not needed.
Dianabol was thought to be Arnold Schwarzenegger’s favourite steroid, and it remains highly coveted today. It is best utilized in the off-season, causing rapid weight gain.
Due to its reduced androgenicity, Dianabol is not one of the harshest steroids on the market, making it popular even among beginners (in small to moderate doses).
Dianabol may still cause the following side effects:

Low endogenous testosterone levels
Liver toxicity
High blood pressure
Water retention
Gynecomastia

Anadrol
Anadrol is a similar steroid to Dianabol, causing huge increases in size and strength. It is arguably more powerful than Dianabol, which can be attributed to it being taken in larger doses (mg per mg).
Anadrol is an oral steroid, often coming in 50mg pills.
It is very toxic and thus is not suitable for beginners or those with little experience in regards to steroids. Large increases in blood pressure will be experienced when taking Anadrol, thus users with existing heart problems may want to avoid taking this steroid.
Anadrol will also cause all of the usual side effects associated with steroids — but to a greater degree. Liver toxicity will also be a cause for concern, with it bypassing the liver upon entry (being in oral form).
Trenbolone
Trenbolone, like Anadrol, is a very harsh steroid. However, it remains popular among bodybuilders due to its sheer power, when it comes to building lean muscle.
Tren does this without any water retention, due to a lack of aromatization and conversion to estrogen.
Therefore, bodybuilders can remain to look aesthetic and lean when taking Trenbolone, instead of holding water and bloating. Users can also notice an increase in vascularity and striations due to low levels of fluid outside the muscle cells.
Trenbolone is mostly an injectable steroid and is commonly stacked with Testosterone and Anadrol for greater results when bulking.
Trenbolone can also be used during cutting cycles to maximize fat loss, whilst preserving or building new muscle tissue.
Significant stress on the liver is unlikely; however, users may still experience:

Increased LDL cholesterol levels
Higher blood pressure
Hair loss
Acne

Turinabol
Turinabol, also known as Tbol, is a powerful oral steroid.
Some bodybuilders also refer to it as ‘baby Dbol’ (Dbol being an abbreviation for Dianabol).
This nickname came to fruition, due to Tbol being a derivative of Dianabol, although not as powerful.
Turinabol does not produce water retention, thus virtually all of the weight gain will be in the form of muscle. This makes it particularly useful for athletes, who desire enhanced performance without carrying extra water weight.
Turinabol isn’t the most powerful steroid for bulking up; however, it will still produce noticeable changes in size and strength. It is also utilized during cutting cycles, due to its ‘dry’ nature, helping users to maintain muscle size when dieting.
Some bodybuilders believe Tbol to be a better muscle-builder than Anavar, but weaker than Winstrol.
Turinabol does not typically produce harsh side effects, in comparison to other anabolic steroids, and is relatively mild. However, cholesterol levels will rise, testosterone levels will decrease and there is a risk of liver toxicity.
Winstrol

Winstrol (Stanozolol) produces significant muscle gains whilst simultaneously stripping fat. This makes it an effective oral steroid to use when bulking or cutting.
However, Winstrol’s muscle gains aren’t as pronounced when compared to powerful bulking steroids, such as Anadrol, Dianabol, Testosterone or Trenbolone. Therefore, it is usually added to a stack to enhance muscle gains, rather than being the main compound used.
Winstrol is another ‘dry’ steroid, that will expel water from the body, increasing muscle definition and making a bodybuilder appear leaner.
Consequently, Winstrol can be taxing on the joints, due to less water surrounding them, acting as a cushion. Winstrol’s side effects are also quite harsh with ALT/AST liver values and blood pressure rising significantly.
Androgenic side effects (oily skin/hair loss) are common and testosterone suppression is likely to be significant post-cycle.
Anavar
Anavar (Oxandrolone) is arguably the safest steroid on the market. It helps bodybuilders build mild amounts of muscle, whilst burning fat.
Therefore, it is typically used during a cutting phase.
Anavar is a ‘dry’ steroid, like Winstrol, therefore bodybuilders will look extra ripped when cycling it.
Side effects are often very mild, with Anavar still being FDA-approved for medicinal purposes and often prescribed to even women or children.
Beginners often take Anavar, due to its safety and easy administration (being an oral steroid). However, Anavar on the black market can be very expensive, due to it being more scarce and difficult to produce.
A lot of women also take Anavar, as it is less likely to cause virilization side effects, such as:

Hair growth
Deepened voice
Clitoral enlargement
Masculine facial features

Despite being an oral steroid, Anavar does not pose much risk to the liver either, due to it also being metabolised by the kidneys.
Anvarol is the legal alternative to Anavar and is considerably cheaper. 
Deca Durabolin
Deca Durabolin (Nandrolone) is an injectable steroid, that is often stacked with other bulking compounds for massive gains in the off-season.
Deca is a slow-acting steroid and by itself won’t produce huge results; however, when combined with Dianabol or Anadrol for example, it can accelerate muscle-building.
Deca also increases muscle fullness, giving an extra dimension of thickness to the muscles and enhancing pumps (in and out of the gym).
Deca’s side effects are also a lot more tolerable compared to other bulking steroids, causing more mild side effects. However, impotence is likely when taking Deca Durabolin, due to an increase in prolactin and a decrease in DHT (and testosterone).
Arnold was believed to have been taking Deca Durabolin in the ’70s, in conjunction with Dianabol.
Equipoise
Equipoise (Boldenone Undecylenate) is an injectable steroid, commonly used among veterinarians on horses. Equipoise is similar to Deca Durabolin, although Equipoise is a stronger compound and more androgenic than Deca. Therefore, side effects are likely to be a little harsher.
However, the gains are likely to be similar to Deca, thus bodybuilders typically stack Equipoise with more powerful bulking steroids for hefty gains in size and mass.
Taking Equipoise alone (like Deca Durabolin), will result in slow and steady gains, with cycles usually lasting anywhere from 12-20 weeks.
Masteron
Masteron is a DHT-derived steroid that produces moderate increases in lean muscle, with significant fat-burning properties.
Masteron works similar to a SERM (selective estrogen receptor modulator), having strong anti-estrogen properties resulting in the muscles appearing hard and dry.
Masteron is not as popular as other steroids on this list, mainly due to it not having the ability to add as much size/mass compared to other compounds.
However, the side effects of Masteron are mild compared to other cutting steroids such as Winstrol, therefore it is a preferable cutting steroid for some bodybuilders not looking to get huge.
Masteron is typically used by bodybuilders during contest prep when trying to get as shredded as possible. Masteron is also common among CrossFit athletes, looking to increase their strength and endurance (without severe side effects or dramatic weight gain).
Summary
These are the top 10 steroids used in bodybuilding today. Many of these compounds have been around for several decades, yet are becoming increasingly popular each year.
There are other anabolic steroids and PED’s used by bodybuilders that are not on this list.
Other notable drugs utilized by bodybuilders, enabling them to build muscle and strip fat are:

Cytomel (T3)
Human Growth Hormone
Clenbuterol
Halotestin
Superdrol
Furzabol
Primobolan
Proviron

We would like to warn our readers about the health implications of using the steroids listed in this article.
Instead, we advise bodybuilders to purchase legal alternatives to these steroids, ensuring that they stay within the law and are not jeopardizing their health with dangerous substances.

How The Close Grip Lat Pulldown Pumps Your Back & Bis

Add this great variation into your back routine today!
We all try and maximize our back day routine and throwing in an exercise like the close grip lat pulldown may be exactly what we need. Working with the right exercises can make or break our gains and its important we work hard to really nail down a proper routine. Working our backs can be tough. While many exercises are out there, we want to make sure we are putting 100% into absolutely everything we do. The close grip lat pulldown is an exercise that can give us this option and then some.
Why does a strong back matter? On the one hand, it helps balance out our massive chests so our posture doesn’t totally suck. It will also aid in those bodybuilding and sport specific movements when it comes to lifting and other important movements, on top of adding to our overall balance and stability. Plus, it definitely adds to our physique and gives us a chance to show something off others will envy. The close grip lat pulldown is the perfect exercise to put into our routine to capitalize on all these gains.

Let’s take a look at the close grip pulldown and see what makes this exercise so great. From what it is, to muscles worked, to the awesome benefits, and how to perform it, this exercise can target your back in a different way so you only see continued growth.

What Is The Close Grip Lat Pulldown?

The close grip lat pulldown is a great exercise to work your back, as well as other muscles, and works with a different grip than other variations of the lat pulldown. By keeping your hands closer together, and subsequently your arms and the rest of the movement, you target your muscles differently and work to increase growth in unique ways (1). A perfect exercise to build strength and size in your back, while also aiding in things like posture, shoulder health, and overall balance, this is certainly an exercise to put into your routine.
Muscles Worked
The close grip lat pulldown will work a variety of muscles, of course those being your upper body muscles. Your lats will see great work done, and as this suggests in the name, are the primary movers, really working to give you a great boost when it comes to giving you those wing-like lats. As strong points of connection to your arms and trunk, your shoulders will also see work done, more specifically your teres major and rear delt. Along with these are also your biceps, traps, and rhomboids, to get accessory growth and work to better assist this movement.

Benefits Of The Close Grip Lat Pulldown
When looking at what this exercise can do, the close grip lat pulldown is a great example of a movement to really work those lats. As an effective back building exercise, you will get loads of benefits from this exercise.
Benefits of the close grip lat pulldown include:

Bigger, stronger backs: By working your lats, you start to build strength and size and really aid in those wing-like lats (2).
Better posture: Strengthening your shoulder and back muscles will aid in overall posture and allow you to maintain a more defined and stable physique (3).
Promote shoulder health: Working to strengthen your shoulders more, what you’ll find is that you can better protect your shoulders and that vulnerable joint.
Nice variations: Either as a close grip, neutral grip, or wide grip, you can find the right lat pulldown for you to see great gains.

How To Perform This Exercise
Here are the steps for performing the close grip lat pulldown:

Set yourself up on the cable machine and plant your feet firmly on the ground.
Reach up and grab the bar. Your hands will closer than shoulder width apart.
When ready, engage your core and pull down to your chest. Really feel a squeeze as you lift that weight.
Slow and controlled, return to the starting position, keeping your core tight to maintain good, solid posture.
Repeat for your desired number of reps.

Differences In Lat Pulldown Grips
Looking at the lat pulldown exercise, you will find that there are a few different types of grips you can use, these being close-grip, neutral-grip, or wide-grip. The differences and what these can do for you will lie in various ways like how this affects strength, your body mechanics, proper muscle activation, and various degrees of difficulty. For example, the wide-grip will activate muscles differently than the close-grip given that you are working with a different grip and thus a different movement. By switching up your grip, you challenge yourself to work to target muscles in a way that will lead to more growth.
Best Supplements For Continued Gains
Supplements and a solid supplementation routine can greatly affect how you see gains. When it comes down to it, working with top supplements can make or break your desired goals. Working with the big three, being pre-workout, BCAAs, and protein powder, you can at least set yourself up off the bat to see great gains. Pre-workouts will work to enhance energy and focus (4), while BCAAs will burst through fatigue and allow for continued energy throughout the workout. Of course, protein powders will increase muscle growth, enhanced recovery, and can aid in all things weight loss and management (5). Other supplements to consider as well are creatine, multivitamins, and fat burners.

Wrap Up
The close grip lat pulldown is a great exercise to put into your routine for what it can do to your overall back development. As a nice variation of the lat pulldown, this allows you to target your muscles differently and really get a good workout to aid in all your muscle building and development wants and needs. For those looking to mix up their back routine, give this exercise a try and see what it can do for all your goals today.

Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram. 
*Images courtesy of Envato
References

Andersen, V.; et al. (2014). “Effects of grip width on muscle strength and activation in the lat pull-down”. (source)
Leslie, K.; et al. (2013). “The Effect of Grip Width and Hand Orientation on Muscle Activity During Pull-ups and the Lat Pull-down”. (source)
Harvard Medical School (2017). “Why good posture matters”. (source)
Kedia, A.; et al. (2014). “Effects of a Pre-workout Supplement on Lean Mass, Muscular Performance, Subjective Workout Experience and Biomarkers of Safety”. (source)
Pasiakos, S.; et al. (2015). “The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review”. (source)

By Presser
6 min read

The Most Effective Training Split For A Ripped Six-Pack

Get A Six-Pack With This Workout
Abs are one of the most-desired muscles and if you look around in your gym at any time, you’ll surely see at least one person working on his midriff. Even after all the frenzy, only a few people succeed in building washboard abs.
After you have your diet in place, we would recommend that you perform the workout given below every three days. The training split is designed to train your abs from all the angles to ensure overall development.
Superset

– Cable Crunches – 3 Sets 20 Reps
– Hanging Leg Raises – 3 Sets 20 Reps

You’ll be starting the workout with an isolation exercise to exhaust your abs at the beginning of your ab training. The kneeling cable crunches help in targetting your upper and middle abs.
Hanging leg raises is the superset isolation exercise meant to work your lower abs. The lower abs can be a weak muscle group for most people which holds stubborn fat. While performing the hanging leg raises, make sure your knees are locked and your legs are in a straight line throughout the exercise.
Decline Crunches – 3 Sets 25 Reps
If you have been performing the ab exercises for some time now, chances are you might have become comfortable doing them. If this is the case, we would urge you to add resistance to the exercises by using weights.
Hold a dumbbell or a weight plate with your hands while your arms are extended forward. Your back should touch the decline bench at the bottom of the movement, and your torso should be perpendicular to the floor at the top.

Russian Twists – 3 Sets Failure
The obliques are one of the most overlooked muscles when it comes to ab training. The obliques are the fish-gill like muscles at the side of your abs. You can efficiently target your obliques by performing side-to-side exercises like the Russian twists.
Sit on an exercise mat with your knees bent and heels placed on the floor while your back is at a 60-degree angle with the floor. Hold a dumbbell or weight plate with both your hands with your arms extended forward. Turn to your right side while keeping your head pointing forward. Return to the starting position and repeat on the left side.
Superset
– Incline Bench Heals To Heaven – 3 Sets Failure
– Ab Wheel Rollouts – 3 Sets 12 Reps
The incline bench heals to heaven is arguably the hardest exercise on the list. Lie down with your back on an ab bench while it is set in a decline position. Elevate your legs so they are perpendicular to the floor while maintaining a slight bend in your knees.
Lift your hips off the bench and raise your legs as high as you can while elevating your lower back off the bench. Return to the starting position and repeat for the recommended reps.
Only a few other exercises work the complete abdomen like the ab wheel rollouts. Your upper body should be in a straight line with your arms fully extended at the bottom of the movement.
Planks – 3 Sets 2 Minutes
The planks and the ab wheel rollouts are exercises that work on the core strength and can help you gain overall strength. While planks might look easy, they’ll test what you’re made of when you try them.
Most people make the mistake of raising their hips or letting them dip as it elevates tension off the core. Your body should be in a straight line and your core contracted while you’re performing the planks.

How often do you train your abs? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Header image courtesy of Envato Elements.

By Presser
4 min read

5 Exercises You Should Be Doing For Boulder Shoulders

5 Exercises You Should Be Doing For Boulder Shoulders
Bodybuilding is a sport of illusion. The athletes you see on stage aren’t as big as they appear. Symmetry holds a significant importance in bodybuilding for this very reason. Your shoulders determine your structure and shape your V-taper.
Broad shoulders are seen as a symbol of strength and authority. Look around your gym and you’ll see many people with big biceps and chest but slouching shoulders. You need to train your shoulders from every angle to ensure an overall development.

Your shoulders are made of three heads; front, medial and posterior deltoids. You need to be following a training program which focuses on developing all the three heads.
1. Military Presses

There is no going around this exercise. Military presses is a compound exercise which helps in building muscle mass while increasing your overall strength. You should start your shoulder workouts with this exercise.
Many people make the mistake of using momentum while performing this exercise. It’s called military press for a reason, you need to be completely disciplined and not use a jerk or momentum. Use moderate weights and have a complete range of motion.
2. Side Lateral Raises
The roundness of the shoulders is achieved with side lateral raises. Performing this exercise with strict form can add size and definition in your shoulder caps. You can try the cable variation of this exercise for a deeper and more intense pump.
Start by keeping the dumbbells at your side with a slight bend in your elbows. Lift your arms so they are parallel to the floor. Keep the movement slow and deliberate. Avoid using momentum or bending and bringing the dumbbells in front of your thighs.

3. Arnold Presses
Arnold himself was the man behind this exercise. You need to hit your shoulders from all the angles for a balanced growth and Arnold Presses do just that. Only a few other shoulder exercises can work your shoulders like this exercise can.
Hold the dumbells with a supinated grip in front of your shoulders. As you elevate the dumbbells, rotate your hands so your palms are facing outwards at the top of the movement. Return to the starting position while slowly rotating the dumbbells.
4. Bent Over Rear Delt Raises
Rear delts are a genetically weak muscle group for most people. Not training them can make matters worse as your stronger shoulder heads might take over while you train your rear delts.
Since you can’t directly see your rear delts while training them, it can be a little hard to establish a mind-muscle connection. Use moderate dumbbells and keep a slight bend in your elbows throughout the exercise.
5. Shrugs
Shrugs target the trapezius muscle (traps). A solid pair of shoulders can never be deemed complete without developed traps. You can perform shrugs with dumbbells or a barbell. Dumbbells can offer you a better contraction while the barbell can help you lift more weights.
Always have a full range of motion while performing this exercise. Drop your ego while you’re performing this exercise. Moving your shoulders an inch won’t do anything for you. Try touching your ears with your shoulders, hold at the top of the movement and squeeze the hell out of your traps.
Which is your favorite shoulder exercise? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.

*Header image courtesy of Envato Elements.

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