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Mirco Burger Became First German to Win Gold in a Pro Class at Natural Olympia
Mirco Burger became the first German honored laurel wreath in a pro class at Natural Olympia.
Mirco Burger was honored as the first-ever German natural bodybuilder with a first-place medal in a pro division at the Natural Olympia on Saturday, November 13, 2021. He expressed his feelings towards winning on social media stating:
All good things come in threes.
The third attempt and the most formidable challenge of my life as an athlete were rewarded with gold and secured the last and most highly endowed title in the collection, which I had set as a 10-year goal in 2018.
Even after a sleepless night, it is hard to believe that the impossible became possible and that the 1st German ever was honored with the laurel wreath in a pro class at the Natural Olympia.
Below is his post about it.
https://www.instagram.com/p/CWSR5bpL3Er/?utm_source=ig_web_copy_link
As the adage goes, the third time was, in fact, the charm for Mirco Burger at the Golden Nugget Las Vegas Hotel & Casino Saturday night for his third appearance at 2021 Natural Olympia. Burger credits his success to believing in himself and having a much deeper meaning for winning than for medals and prize money.
Although 2021 Natural Olympia was the first time Burger secured first place in a pro class at the most significant event in natural building of the year, he’s no rookie when it comes to collecting gold in other salient competitions. Before 2021 Natural Olympia, Burger had already received titles, including a 4-times German champion plus overall, Mr. Universe 2019, and World & European champion.
Natural Bodybuilding
Mirco Burger is an avid supporter of natural bodybuilding. In an Instagram post on December 10, 2020, Burger expressed that he feels fitter and more productive than ever at the age of 44, and it’s a motivation for him to continue competing in natural bodybuilding. Below he’s holding a natural bodybuilding book in an Instagram post.
https://www.instagram.com/p/CIoZ3vwgsIe/?utm_source=ig_web_copy_link
Natural bodybuilding doesn’t get as many eyes as the International Federation of Bodybuilding (IFBB). Still, it does follow a strict protocol for competing to make competition fair and protect athletes. Each athlete must undergo drug testing by the World Anti-Doping Agency (WADA), the highest quality drug testing for professional sports.
Athlete and Coach
Mirco Burger spreads the success of his achievements in bodybuilding via coaching. He helps people with their fitness to make them more confident and excel in business and life. He believes that being healthy is vital for being successful. And without health, success is not enjoyable.
Mirco Burger sets the bar high for rising German Natural Bodybuilding & Fitness (GNBF) athletes. He displays that you can still be in fantastic shape and successful as you age through the proper training regimen and diet. So whether you’re a pro natural bodybuilder and have your sight set on gold, or a middle-aged commoner, the choice for health and wealth is yours.
Generation Iron would like to congratulate Mirco Burger on winning Men’s Bodybuilding Masters at 2021 Natural Olympia. And becoming the first German to win a pro class at that event.
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Jay Cutler Believes He Could Eat Brian Shaw’s Diet, Discusses Strongman and Bodybuilding
Jay Cutler and Brian Shaw recently got together for an interview to discuss their crafts.
Jay Cutler and Brian Shaw are two wildly popular names that have been successful in different areas. Cutler is one of the best bodybuilders of all time while Shaw earned many victories in strongman. It goes without saying that if the two get together for an interview, it would be a must-watch event.
This happened recently as the two shared the microphone for a Q&A. The full video can be found on Shaw’s YouTube page. Shaw and Cutler discussed many topics from each of their crafts to diet plans.
As a strongman, Brian Shaw is used to taking in a large amount of calories to build strength. As a bodybuilder, Jay Cutler is used to eating frequently and said he would have no problem eating Shaw’s diet.
“One hundred percent. I heard what you eat. I thought it was a lot more than what I expected. I think we have a lot of similarities, like buying cows and eating how many eggs we eat, and whatnot. Listen, you definitely had a little more higher of a fat diet than I did, but I think our carbohydrates, your protein was a little more, but the body weight, if I weighed as much as you, being over 400, me, I was barely pushing over 300, I think that I would have the metabolism to eat that much,” Cutler said.
Cutler continues to say that he ate more than probably 90% of bodybuilders. While the amount of food was massive for each athlete, there were not many other similarities. Bodybuilding and strongman have clear distinctions so it is always interesting to think about if athletes could transition from one to the other.
This is something that Cutler also touched on. The four-time Olympia champion was asked who would do better during their primes — Cutler as a strongman or Shaw performing as a bodybuilder.
“Man, that’s a tough question. See, the thing that’s going to be hard, I think it goes both ways, I’m short right, and you’re really tall for bodybuilding. Lou Ferrigno was 6’5, and he had a hard time even competing at 300lb, to really compare. So I think it would be really tough for you to stand on stage. Of course, you carry a ton of size, but to lean down, I mean, you still need to be 350lb or more. With strongman, I mean I think I’d be limited with as short as I am,” Jay Cutler said.
Cutler admits that there are some serious differences and aspects that would have to change. Shaw would have to slim down while Cutler has a disadvantage being as short as he is. Shaw agreed with this take.
“That’d probably be the challenge. It’s interesting, the comparison, because it’s like you would have limiting factors and I would have limiting factors, if we were to switch,” Brian Shaw said.
Whenever two athletes like Jay Cutler and Brian Shaw get together, it is an interview that is a must-watch. Below, you can find the full interview featuring the two legendary competitors.
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7 Best Steroids to Get Ripped
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.
If you’re lean, but don’t have muscle — you’re “skinny”.
If you’re big, but don’t have abs — you’re “fat“.
However, if you’re jacked and have a sliced midsection — you’re officially “ripped”.
Getting ripped is the pinnacle of bodybuilding, with gym rats salivating over the thought of dry, grainy muscles with veins exploding everywhere.
Everyone is secretly peeking at the most ripped guy on the beach, whilst the most shredded bodybuilder onstage usually takes home the 1st place trophy.
Although it’s possible to get ripped naturally through diligent dieting, this is a slower process.
This article will reveal what steroids pro bodybuilders take to get shredded.
There are many steroids powerful for bulking up and packing on size. However, only a few compounds are capable of burning fat and building muscle at the same time.
In this article we’ll be revealing the top 7 steroids to get ripped — and the pros and cons of each.
7 Best Steroids to Get Ripped
Anavar
Anavar (Oxandrolone) is an oral anabolic steroid, often used in cutting cycles to shred fat and build muscle.
In comparison to other potent steroids, Anavar’s muscle gains will be slightly less than Winstrol; with fat loss being roughly equal.
Anavar is more popular than Winstrol, which can be attributed to the fact it’s such a mild compound and used by both sexes.
Women can also take Anavar and experience minimal side effects, including a very low risk of masculinization (in many cases).
Many men who are afraid of taking steroids, due to the potentially dangerous side effects, actually end up running an Anavar-only cycle (because of its mild nature compared to other steroids).
One advantage of taking Anavar over Winstrol (other than fewer side effects), is increased glycogen storage inside the muscle cells. This creates a full and pumped look, rather than users looking depleted.
Anavar simultaneously has diuretic effects too, removing fluid situated on the outside of muscles — and instead shuttling it inside the muscle cells.
Anavar despite being a cutting agent, is very effective at increasing muscular strength. Thus, its image as a ‘girl steroid’ isn’t 100% accurate — with many men and even elite strongmen cycling Anavar before a meet.
Its strength attributes may be due to its unique ability to shuttle ATP (an essential molecule for energy) inside the muscle cells.
Anavar Side Effects
Although Anavar is considered by many steroid-users to be a ‘safe’ choice — it doesn’t come without side effects.
The two main adverse effects associated with Anavar are testosterone suppression and raised cholesterol.
Anavar-users won’t notice their testicles shrinking to tiny peas; however, a moderate decline in testosterone levels is to be expected.
This decline can be reversed in a matter of several weeks, once coming off Anavar.
Cholesterol levels will also shift, with LDL levels rising. This can cause a very subtle increase in blood pressure, albeit nothing excessive or comparable to other orals — such as Dianabol or Anadrol.
Acne and hair loss are also possible, however not common. Women may notice their menstrual cycles become irregular, especially on higher doses and towards the end of their cycle.
A subtle decrease in well-being can be expected among both sexes, which is an indication of lower endogenous testosterone levels. Although test levels will recover naturally, a PCT can help reverse any negative emotions experienced.
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.
Trenbolone
Trenbolone is a powerful injectable steroid and arguably the best steroid you can take to get ripped (purely in terms of results).
Its anabolic rating is 500, showing a glimpse of its ability to add large amounts of lean muscle.
Users can experience muscle gains of up to 20lbs following their first Trenbolone cycle.
Trenbolone’s androgenic rating is also 500, making it a powerful fat burner; as androgen receptors assist in stimulating lipolysis and reducing fat mass.
Trenbolone also kicks in fast, dramatically transforming a person’s body in a short space of time. It can be used as a bulking or cutting steroid.
Trenbolone also has diuretic properties, causing extracellular water to be flushed out. This is the water that collects outside of the muscles, causing a smooth and puffy look. Thus, with this fluid being removed, Trenbolone users soon take on a dry and ripped appearance.
When someone comes off Trenbolone, they will regain this water weight; however, the muscle gains and fat loss are permanent (assuming the person continues training hard and eating diligently).
Trenbolone Side Effects
Trenbolone is NOT a suitable steroid for beginners.
Steroid users will tell you: if a compound gives you incredible gains, it’ll also have devastating effects on your health.
Trenbolone isn’t the exception to this rule, causing significant cardiovascular strain, due to an increase in cholesterol levels (LDL).
Trenbolone isn’t particularly liver toxic (being an injectable steroid), which is one advantage.
However, testosterone suppression will be severe post-cycle, meaning it can take several months for natural testosterone levels to come back to normal. However, a smart PCT can reduce this lengthy process, whilst also softening the blow of coming off Trenbolone, which many users will describe as a hefty ‘crash’.
Gynecomastia isn’t too much of a concern on trenbolone, as it doesn’t aromatize and thus causes high estrogen levels (unlike some other bulking steroids). However, gyno is still possible, due to Trenbolone raising progesterone levels.
Acne and hair loss are also probable outcomes, due to Trenbolone’s high androgenic rating. Prostate issues are also common.
Winstrol
Winstrol is an oral steroid that simultaneously builds lean muscle, whilst reducing body fat.
Winstrol won’t build as much muscle as trenbolone; however, its fat loss results will be similar.
Thus, if you prefer pills to injections, and you’re more interested in fat loss (rather than huge muscle gains) — Winstrol may be for you.
In terms of results, a typical Winstrol cycle would look something like Zac Efron’s transformation for Baywatch in 2017.
Zac went from lean to ripped to shreds, gaining noticeable amounts of muscle; whilst significantly getting leaner and more vascular.
Winstrol can be used for a lean bulk or a cutting cycle. Users can generally expect to gain 10lbs of muscle Winstrol, whilst dropping a few percentages of body fat.
Other than Winstrol being an oral and not being as anabolic as Trenbolone — the main other difference is that Winstrol doesn’t fill out the muscles as much. Sometimes users on Winstrol can look a little depleted (despite building muscle), which is due to intracellular water depletion.
Winstrol Side Effects
Winstrol can be classed as a toxic steroid, like Trenbolone, and isn’t suitable for beginners.
Winstrol will raise LDL cholesterol levels and spike blood pressure.
Orals are generally worse for the heart, as they stimulate hepatic lipase; due to them being processed through the liver. This has a negative effect on cholesterol, impeding blood flow.
Winstrol will also raise liver enzymes significantly, thus cycles should be kept as short as possible (not beyond 6-8 weeks).
Androgenic side effects are also likely on Winstrol, thus some hair thinning/recession on the scalp is possible; plus acne in genetically predisposed individuals.
Winstrol is also known to occasionally cause joint pain. This can be attributed to Winstrol drying out the body, resulting in less cushion for the joints. Therefore, if you are an older bodybuilder with existing achy joints — Winstrol may not be the best choice.
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
Many people assume the best steroids for getting ripped are cutting compounds. However, Testosterone is the exception to this rule.
Testosterone is the first anabolic steroid to ever be produced. This injectable steroid is mainly used during bulking cycles, due to its ability to add exceptional amounts of muscle size and strength.
However, Testosterone is also an effective fat burner, which may not be obvious to some, as it causes water retention due to aromatization (combined with users typically eating in a calorie surplus).
Bodybuilders who take Testosterone during a cut will notice that fat loss accelerates even faster, whilst still adding muscle size on lower calories.
This makes it one of the best steroids to get ripped, whilst simultaneously adding bulk.
Testosterone burns fat in the same way as Trenbolone, with its androgenic properties stimulating lipolysis. Although it’s not as powerful as Tren for burning fat, it is roughly equal in regards to muscle gains — and a much safer compound.
Testosterone Side Effects
Testosterone is believed to be the safest steroid on the planet, hence why TRT prescriptions are so readily available today for the general public. 2.9% of men over the age of 40 currently take Testosterone (1) to help with low test symptoms; such as low libido, weak erections, lack of energy and decreased well-being, etc.
Testosterone has the ability to raise cholesterol levels; however, its effect on cholesterol and blood pressure is mild compared to other anabolic steroids — making it the most ‘heart friendly’.
However, the higher the dose, the higher the risk of experiencing high blood pressure.
Testosterone also doesn’t affect the liver, with it being injected straight into the bloodstream.
As Testosterone isn’t particularly damaging to the heart or liver, its side effects can be considered ‘secondary’ and less worrisome.
Gynecomastia is a concern due to high aromatization, meaning a significant amount of exogenous testosterone will convert into estrogen. Although not dangerous, man boobs can have a negative psychological impact; as well as physically being undesirable.
To prevent gyno from occurring on Testosterone, a SERM can be taken such as Nolvadex.
Hair loss is also possible due to a substantial rise in DHT levels, which can lead to shrinkage and damage to hair follicles on the scalp. Bodybuilders generally do not want to block DHT as it’s a powerful anabolic hormone, thus doing so may inhibit gains.
Regular steroid cycles may result in premature hair recession/loss; however, individuals with strong genetics may be able to take androgenic steroids and remain unscathed.
Acne, oily skin and prostate issues are also possible on testosterone.
Endogenous testosterone will take a hit post-cycle, thus a PCT is recommended.
One of the downsides to being on TRT over the long-term is — endogenous testosterone levels suffer, causing testosterone dependence.
Clomid, hCG, Nolvadex and Anastrozole have proven to be successful PCT’s when taken post-Testosterone cycle (3).
Equipoise
Equipoise, aka the ‘horse steroid’, is used among veterinarians to stimulate appetite and bulk up horses after weight loss (4).
Equipoise is a slightly stronger version of Deca Durabolin (and cheaper).
Equipoise is also more androgenic than Deca; resulting in moderate lean muscle gains and some fat loss.
Thus, EQ can be used as part of a ‘lean bulking cycle’ or a ‘cutting cycle’, as it rarely causes water retention (unless taken in very high doses).
Like Deca, equipoise causes slow and steady gains; thus cycles can be lengthy (lasting 8+ weeks).
Equipoise generally makes for a great addition to any stack, with it enhancing gains; albeit someone looking for dramatic results would rarely take it by itself.
When trying to get ripped, equipoise can be stacked with non-aromatizing steroids, such as Trenbolone. Anavar or Winstrol.
Equipoise Side Effects
Equipoise (Boldenone) is one of the better steroids for health, with it only causing minimal strain on the heart.
EQ aromatizes, albeit not to a high level, thus offering some protection to HDL cholesterol levels, keeping them relatively high.
It also poses virtually no risk to the liver, being an injectable.
However, testosterone suppression is certain post-cycle and some androgenic side effects may also occur; such as enlarged prostate, oily skin and hair thinning/loss (on the scalp). However, it’s not exceptionally androgenic, thus these side effects won’t be to the extent of testosterone for example.
Equipoise can be counted as one of the safest steroids to get ripped, alongside Anavar and Testosterone.
Best Steroid Stack to Get Ripped
This stack is tailored for users wanting to build significant amounts of muscle, whilst simultaneously shredding fat (without any harsh side effects).
The 4 legal steroids in this stack are:
1. Anvarol (anavar)
2. Testo-Max (sustanon 250)
3. Clenbutrol (clenbuterol)
4. Winsol (winstrol)
With this stack, users can expect: enhanced muscle definition, vascularity and more chiseled abs.
Primobolan
Primobolan was known to be used by Arnold Schwarzenegger when cutting; to help him get ripped for a competition.
Primo is available in oral or injectable form and is usually stacked with other dry steroids, such as Trenbolone to enhance its effects.
Primo is not exceptionally anabolic, thus muscle gains are likely to be modest (up t0 10lbs).
Primo by itself will not get someone ripped; however, it’s a good addition to any cutting stack due to its safety profile.
Primobolan is not overly androgenic, so fat loss isn’t going to be extreme. Thus, primo is better implemented to accelerate fat-burning a little more; whilst trying to hang on to muscle and strength on lower calories.
Primo Side Effects
Primo is the safest injectable steroid on the market.
Primobolan is very similar to Anavar in regards to side effects (in which there are few).
In both injectable and oral form, Primo presents very little liver toxicity, as it’s not c-17 alpha-alkylated; thus its oral pharmacology is unique.
Primobolan is somewhat androgenic (roughly half of Testosterone), thus oily skin/acne/hair loss are possible — albeit unlikely to be troublesome.
Primo does not aromatize, thus gynecomastia or water retention won’t be an issue.
Primo will raise LDL cholesterol levels (like all steroids); however, this is a relatively mild increase and notably less than other steroids. Typically, primo will cause cholesterol changes a little more than Testosterone and Deca Durabolin.
Primo is arguably the most testosterone-friendly compound, in terms of it not shutting down users post-cycle. However, it IS suppressive, thus bodybuilders may still want to keep a PCT close by.
Proviron
Proviron (Mesterolone) is a powerful oral steroid that is often an underrated weapon when trying to get ripped, for three main reasons:
It’s highly androgenic
It doesn’t convert to estrogen
It enhances the ‘power’ of other steroids
Its potent androgenic properties will stimulate fat loss when cutting, whilst also creating a dry/ripped appearance within hours (due to it antagonizing the aromatase enzyme).
Proviron has a very high affinity for binding to SHBG, meaning it can effectively free up more active testosterone (4); thus when it’s stacked with other anabolic steroids — their effects are enhanced.
This effect is why Proviron is nicknamed the ‘wingman‘ steroid. It was very popular during the golden era of bodybuilding, helping to create some of the legendary physiques we still remember today.
Proviron Side Effects
Many anabolic steroids are associated with an increased risk of infertility; however, Proviron is the exception — with it having positive effects on sperm quantity and quality.
Research has shown that although Proviron may suppress total testosterone levels (5) in moderate doses (70mg+/day), this decline is more acute compared to other steroidal compounds.
Proviron, due to it being an oral steroid and failing to convert into estrogen, results in significant increases in total cholesterol (with HDL levels decreasing and LDL levels spiking). Thus, Proviron is likely to produce a notable increase in blood pressure, thus caution is needed when stacking it with oral steroids (which typically pose more issues for the heart).
Best Steroid Cycles to Get Ripped
The steroid cycles below are used today to help bodybuilders get ripped. We have tailored them based on the different preferences of users, and are divided into 4 groups:
Oral-Only Cycle
Maximum Gains Cycle
Minimal Side Effects Cycle
Female Friendly Cycle
Oral-Only Cycles
These cycles are suitable for someone who wants to get ripped — but doesn’t want to inject.
There are 4 oral steroids on our list being: Anavar, Winstrol, Primobolan and Proviron.
Anavar & Winstrol Cycle
Anavar and Winstrol will create a dry, peeled and vascular physique.
However, on the flip side Winstrol will cause elevated LDL cholesterol levels, a surge in blood pressure; whilst also taxing the liver and shutting down testosterone.
This cycle essentially is a mild and harsh oral stacked together — but nonetheless will produce impressive results.
Primo & Anavar Cycle
A mild oral cycle, that will result in moderate fat loss and muscle gains (but with few side effects).
This is by far the safest cutting stack when trying to get ripped.
It will still cause moderate testosterone suppression and an increase in cholesterol; however, the side effects are typically very tolerable (hence how these steroids are given to women and children in medicine).
The downside to this cycle is — Primobolan and Anavar are very expensive compounds.
Proviron & Winstrol Cycle
This is comfortably the most powerful oral cycle for getting ripped. Proviron will enhance Winstrol’s strong, anabolic effects; whilst adding even more androgenicity — aiding fat loss.
Both of these steroids kick in fast, thus lean users will become noticeably more dry and vascular in the first few days.
The downside to this cycle is that it’s harsh on the heart, with blood pressure inevitably spiking significantly. Thus, users should incorporate regular cardio into their training, to combat this spike in BP.
4g/day of fish oil may also be taken, with a diet high in unsaturated fat/low in saturated fat for optimal cholesterol levels.
Maximum Gains Cycle
These cycles are only for experienced steroid-users, who can handle heavier compounds and are itching to drop their body fat and get ripped ASAP.
Winstrol & Trenbolone
Harsh side effects are almost certain, with cholesterol levels raising through the roof — and so too blood pressure.
Prostate enlargement is common, with increased difficulty urinating; and testosterone suppression is going to be extreme (requiring a well-thought-out PCT).
Note: You could also add Proviron to the above cycle, at 50mg/day, which will increase the anabolic nature of this cycle, whilst accelerating fat loss. However, Proviron will exacerbate blood pressure, and thus Winstrol/Trenbolone/Proviron should be considered an extreme cycle (and particularly taxing on the heart).
Minimal Side Effects Cycle
Anavar-Only Cycle
This cycle is suitable for a beginner, starting with a conservative 15mg/day dose and only lasting 6 weeks. More experienced steroid users may take 20mg/day for 8 weeks.
The only notable side effect is likely to be testosterone suppression, making Anavar one of the best steroids to get ripped — based on its gains vs side effects profile.
Primobolan-Only Cycle
Note: The dose in the above cycle is based on oral Primobolan (Methenolone Acetate).
Alternatively, injectable Primobolan (Enanthate) can be used and is typically dosed at around 300mg/week.
Female friendly cycle
Anavar-Only (For Women)
Lower doses of Anavar are used for females, compared to men; to reduce the risk of virilization. For more experienced women, Anavar cycles may start at 10mg/day and extend to 6 weeks.
This cycle will result in significant fat loss and noticeable lean muscle/strength gains.
Primobolan-Only (For Women)
The above dose for women is tailored for oral Primobolan.
A Primobolan-only cycle will produce similar results to an Anavar-only cycle. Moderate muscle gains and notable fat loss gains can be expected. Some women may be tempted to go above 75mg per day; however, this isn’t recommended due to increased chances of virilization.
This is considered a very safe cycle among women, for preventing masculinization effects.
Women shouldn’t stack Primobolan with Winstrol or Trenbolone for further results if they want to keep their femininity intact. Primo and Anavar may be stacked together; however, cautious doses should be utilized.
Summary
The best steroids to get ripped are the ones that can build muscle and shred fat simultaneously.
There are various steroids that can do this, however, each has its own pros and cons.
Thus, if you wanted to get ripped and didn’t care about the consequences, Trenbolone and Winstrol would be your go-to compounds.
However, if you wanted to keep side effects at bay — Anavar and Primobolan are safer, yet more expensive options.
Trenbolone 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.
The modern-day bodybuilding mantra is — ‘Eat Clen and Tren hard‘.
‘Clen’ stands for Clenbuterol, an incredibly potent fat burner used by bodybuilders to get ripped (typically before a competition).
‘Tren’ is short for Trenbolone, one of the most powerful anabolic steroids in existence, in regards to gains AND side effects. Trenbolone is an injectable anabolic, used to gain large amounts of lean muscle and strength; whilst enhancing fat loss.
Trenbolone is also unique in the sense that it’s a ‘dry’ compound, contrary to other bulking steroids, which are typically ‘wet’. This means that Trenbolone doesn’t convert to estrogen, thus users do not experience water retention or fat accumulation during a cycle.
However, these adverse effects are almost certain when cycling Anadrol or Dianabol for example.
Trenbolone is also a versatile compound, being utilized as a cutting or bulking steroid.
However, Trenbolone is more popular when bulking and trying to add mass, as its anabolic effects significantly outweigh its fat-burning properties.
Trenbolone was never intended for humans, being used in veterinary to bulk up cattle, before going to the slaughter. However, it wasn’t long before bodybuilders observed the anabolic effects in animals and began experimenting on themselves. Such tests were a huge success, although their gains came at a cost — experiencing harsh side effects.
The two most popular forms of Trenbolone are — Enanthate and Acetate. Although they are essentially the same compound, they have different esters. Trenbolone Acetate is made up of short esters — and Enanthate longer ones.
This means that Acetate will work faster than Enanthate, and subsequently, cycles can be shorter. Trenbolone Acetate will also clear out of the body quicker than Enanthate — giving it a longer half-life.
Despite this variation in structure, both compounds will result in similar gains post-cycle.
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.
In this article, we’ll be detailing the top 5 Trenbolone cycles that bodybuilders use to either bulk up or get ripped.
None of the following Trenbolone cycles are suitable for beginners, as it is a very harsh steroid causing severe side effects in many users. If you’re a novice read this post: 3 Best Steroids for Beginners.
Trenbolone-Only Cycle: This article details various Tren cycles that are essentially stacks, however a Trenbolone-only cycle is still a popular and powerful protocol. To run Tren by itself, simply stick to the dosages below (minus the Testosterone).
Trenbolone / Testosterone Cycle
This is the most popular Trenbolone cycle, given the fact Testosterone is a mild compound and can be easily stacked to significantly enhance gains — without dramatically worsening Tren’s side effects.
Supplements:
Fish oil – 4g/day
Letrozole (optional) – 1.25mg every other day
PCT:
HCG – 2000 IU administered every other day for 20 days
Nolvadex – 2 x 20mg for 45 days
Clomid– 2 x 50mg for 30 days
Benefits
Muscle and strength gains on this cycle are likely to be exceptional, with minimal water retention; thus making it a very aesthetic bulking cycle.
Testosterone is also an injectable steroid, thus it doesn’t pose any extra strain to the liver.
Testosterone is also one of, if not the best steroid for the heart; with it only having a mild effect on LDL/HDL cholesterol levels. Thus, as far as Trenbolone stacks go — this is the safest.
Side Effects
Any Trenbolone cycle will cause some issues for users (simply because of the tren). The main risks with this cycle are severe testosterone suppression post-cycle and the risk of high blood pressure.
Thus, the outlined PCT must be implemented to kick-start endogenous testosterone back to normal levels again.
Androgenic side effects are almost certain, as Tren and test both have strong androgenic properties. This may be in the form of oily skin, acne, hair loss or difficulty urinating.
Oily skin isn’t anything to be concerned about; however, acne can be severe and extreme in users who are genetically susceptible to this. Hair loss, thinning or recession on the scalp is common when using these two steroids, due to heightened levels of DHT (causing damaged hair follicles).
If cycles are used sparingly, such hair loss may be reversed post-cycle; however, if someone aggressively utilizes these steroids long-term; such hair loss may be permanent.
Prostate enlargement can be signified by difficulty urinating, which may occur when taking this cycle.
Gynecomastia is possible on this cycle, due to the testosterone aromatizing. Thus, high estrogen levels may cause breast tissue to enlarge in males.
Trenbolone can also cause gynecomastia, albeit not from a rise in estrogen — but progesterone.
Progesterone can cause estrogen-like effects; however. an anti-estrogen is usually effective in treating high progesterone side effects.
A SERM would usually be used (such as Clomid or Nolvadex) to prevent gyno from Testosterone, however in this case it would exacerbate progesterone levels — increasing the chance of gynecomastia from the Trenbolone.
Thus, an anti-estrogen would be the best option for counteracting the chances of enlarged breast tissue. However, there is a drawback with anti-estrogens, as they have the power to reduce HDL cholesterol and increase blood pressure.
This is bad news, considering blood pressure is already likely to be high during this cycle.
Therefore, one strategy would be to have an anti-estrogen ready if you start to notice swollen nipples. As soon as you start experiencing the early stages of gyno, you can start running Letrozole in the dosages stated above.
This will help to reverse the swelling and prevent any further enlargement of breast tissue. However, running letrozole before experiencing any gyno issues, is just going to place excess strain on the heart.
Trenbolone / Anadrol Cycle
This is possibly the most powerful steroid duo for bulking. This combination will yield incredible gains in size and strength.
Muscles will also become packed full of glycogen, resulting in huge pumps (even when the muscles are relaxed, outside of the gym).
Unfortunately, the side effects will rival the benefits of this cycle, being extremely harsh. Thus, this cycle is only for very experienced steroid users, who are comfortable handling heavy compounds.
Supplements:
Fish oil – 4g/day
Letrozole (optional) – 1.25mg every other day
TUDCA – 500mg/day
PCT:
HCG – 2000 IU administered every other day for 20 days
Nolvadex – 2 x 20mg for 45 days
Clomid– 2 x 50mg for 30 days
Benefits
This is the ultimate Trenbolone cycle for getting jacked — and as strong as an ox.
The addition of Anadrol will result in huge mass and strength gains; with Anadrol having the power to add 50+ pounds to compound lifts (on its own).
Like trenbolone acetate, Anadrol is fast-acting, thus gains can be noticed in just a few days following the first dose.
Side Effects
Liver toxicity is going to be more significant with the presence of Anadrol — being an oral steroid that is c17-alpha alkylated.
Thus, ALT and AST liver enzymes will shoot up, representing the strain on the organ to fully process Anadrol before entering the bloodstream.
TUDCA is a natural supplement that has been shown to minimize damage to the liver and thus is recommended.
Whenever running Anadrol cycles, it’s important to keep the duration as short as possible. In the above cycle (which is a very heavy one), Anadrol is taken for 8 weeks. This should be the absolute maximum anyone runs Anadrol for.
In the first 2 weeks of the above cycle, we halved the Anadrol dose, to provide a little extra protection for the liver (as this is a lengthy cycle).
Blood pressure will spike to high levels on Trenbolone alone, however with the inclusion of Anadrol, it will go to a whole new level.
Anadrol is possibly the worst steroid for blood pressure, causing hefty rises, due to its disastrous impact on HDL cholesterol levels. This is due to it stimulating hepatic lipase, an enzyme responsible for lowering the good cholesterol (HDL), that prevents clogging of the arteries.
This combined with significant water retention and increased red blood cell count makes for viscous blood that’s harder for the heart to pump. Fish oil is essential to combat this and minimize cardiovascular strain on-cycle.
Gynecomastia is possible, due to Anadrol being highly estrogenic and the progesterone activity present with Trenbolone.
An anti-aromatase inhibitor is ineffective with Anadrol, as it doesn’t convert to estrogen.
Instead, it seems to directly stimulate estrogen receptors, thus an anti-estrogen can help to prevent gynecomastia from Anadrol. However, as mentioned before an anti-estrogen isn’t something you want to use (if you can help it), as it will skew cholesterol ratios, causing more strain on the heart.
Testosterone suppression is going to be extreme following this cycle, requiring an aggressive post cycle therapy protocol, to prevent a psychological and physiological crash (as well as preventing muscle loss).
Anadrol does have androgenic properties, which combined with trenbolone, may result in prostate enlargement, oily skin/acne and hair loss.
Trenbolone / Anadrol / Test Cycle
This trio was once hailed by Rich Piana as his best-ever cycle.
Rest in Peace.
Rich also warned that it should only be used sparingly — with it being a very toxic and potentially dangerous cycle.
Supplements:
Fish oil – 4g/day
Letrozole (optional) – 1.25mg every other day
TUDCA – 500mg/day
PCT:
HCG – 2000 IU administered every other day for 20 days
Nolvadex – 2 x 20mg for 45 days
Clomid– 2 x 50mg for 30 days
Benefits
This bulking cycle has the ability to add crazy amounts of size and strength, even to intermediate steroid users.
All of the benefits of a Trenbolone/Anadrol cycle apply, but to a whole new level, with the addition of Testosterone.
This cycle is used by bodybuilders who want to gain large amounts of mass, and equally have the genetics to tolerate Anadrol/Trenbolone relatively well.
Genetics in bodybuilding isn’t just about a person’s ability to pack on muscle but also having the durability to handle cycles like this, without it taking a toll on their body.
Side Effects
The risk of gynecomastia is high, with estrogen levels skyrocketing (from Anadrol and Testosterone).
The risk of androgenic side effects; such as hair loss, acne and prostate issues are very high.
Testosterone suppression is going to be extreme, thus users should take 3 PCT supplements (being Nolvadex, Clomid and hCG); in order to bring their testosterone levels back from the grave.
Considering this is a bulking cycle, we can assume users will be eating high amounts of calories, for maximum gains.
Thus, high calories combined with the estrogenic nature of Testosterone and Anadrol is going to cause significant water retention; even with Trenbolone’s diuretic properties.
Blood pressure will need to be monitored very regularly on this cycle, as it’s likely to spike to very high levels. To counteract this and protect the heart as much as possible, users should perform cardio. This may not be ideal for bodybuilders who are bulking and don’t like running or cycling; however, it’s essential for cardiovascular protection.
Liver toxicity isn’t going to be extreme with this cycle; however, anadrol does pose some threat and thus TUDCA should be taken (with alcohol also avoided).
Trenbolone / Winstrol Cycle
Winstrol is an oral steroid, that’s also a powerful compound like Trenbolone (although to a lesser degree).
Winstrol also has muscle-building and fat-burning attributes that occur simultaneously; perfect for a dramatic transformation.
Zac Efron’s before/after transformation for the movie Baywatch is typical after running a Winstrol-only cycle.
Thus, once you throw Trenbolone into the equation — this makes for a truly powerful cycle.
This duo can be utilized as a cutting cycle, where users eat in a calorie deficit. Or it can be used as a lean-mass building cycle, where users eat maintenance calories (or in a small surplus).
Supplements:
Fish oil – 4g/day
TUDCA – 500mg/day
PCT:
HCG – 2000 IU administered every other day for 20 days
Nolvadex – 2 x 20mg for 45 days
Clomid– 2 x 50mg for 30 days
Benefits
Users can rapid fat loss, whilst also building noticeable amounts of muscle and strength.
Those who aren’t experienced steroid users will have big gains — in regards to muscle mass. Whereas, experienced steroid users will be less sensitive through years of cycles and will experience milder gains.
Many people who lift weights want to build muscle and burn fat at the same time — but often hear that it’s impossible. Such myths become a reality with a Trenbolone/Winstrol cycle; where there are no better compounds for making your waist smaller and muscles bigger simultaneously.
Both trenbolone and Winstrol do not aromatize, thus water retention won’t be an issue — resulting in a ripped and dried-out physique instead, with enhanced vascularity.
If you want to look as shredded as possible and you’re already lean, this would be the ideal cycle to run; as it’ll flush out the water that collects outside of the muscles — resulting in a paper-thin skin look.
Side Effects
Winstrol or Trenbolone certainly aren’t examples of ‘light’ steroids.
When combined together, they’ll cause a host of side effects, particularly to the heart and liver.
With Winstrol being a C17-alpha-alkylated steroid it will cause liver strain, whilst decreasing HDL cholesterol and raising LDL through the stimulation of hepatic lipase. All of this combined with a lack of aromatization will cause potential damage to the heart. Thus, cardio should be regularly performed, to prevent large spikes in blood pressure.
Note: Regular cardio will also enhance fat loss.
Winstrol should only be taken for 8 weeks (maximum), due to its toxic effects on the liver.
Winstrol, although not androgenic, does cause androgenic effects in practical environments; therefore acne, oily skin and hair loss are to be expected when combined with Trenbolone.
Gynecomastia is unlikely on this cycle, with Winstrol not converting to estrogen and having almost zero progesterone activity. Thus, the only threat of gyno is with Trenbolone, moderately increasing progesterone. However, this is one of the better cycles for avoiding man boobs.
Users may also experience some joint pain, due to the amount of water being expelled by the body. Such fluid is needed as lubrication to protect the joints.
Testosterone suppression is going to be significant post-cycle, requiring a strong PCT.
Trenbolone / Anavar Cycle
The combination of Trenbolone and Anavar makes for a very effective cutting cycle.
Anavar is a mild steroid, hence how it’s successfully been used in medicine for treating women and small children (without damaging effects).
Anavar’s an oral, thus it’s preferred by users who don’t want to inject.
Supplements:
Fish oil – 4g/day
TUDCA – 500mg/day (optional)
PCT:
Nolvadex – 2 x 20mg for 45 days
Clomid– 2 x 50mg for 30 days
Benefits
Anavar will increase fat burning, whilst increasing lean muscle mass and strength.
Users are unlikely to gain a lot of muscle mass with the addition of Anavar; however, there will still be a noticeable difference in muscle hypertrophy by the end of a cycle.
Surprisingly, Anavar is a very effective compound for enhancing strength, despite it not promoting much weight gain. This may be attributed to it being a DHT-derivative and having a positive effect on ATP in the muscle cells.
Thus, this is the perfect cutting cycle for bodybuilders worried about losing strength during a cut.
The results from this cycle will be similar to Winstrol/Trenbolone; however, Anavar is less powerful than Winstrol; therefore the gains will be slightly less (and the side effects more tolerable).
Anavar’s effect on strength however may surpass Winstrol’s.
A Tren/Anavar cycle is one of the mildest Trenbolone cycles you can do — second to Tren/Testosterone.
Side Effects
An Anavar-only cycle is considered very safe. Unfortunately, with the addition of Trenbolone, all safety goes out the window.
All of the side effects associated with Trenbolone will apply, but with extra testosterone suppression and a higher rise in blood pressure.
This certainly isn’t the worst cycle for testosterone suppression, thus Nolvadex and Clomid should be sufficient for resurrecting test levels; without the addition of hCG.
Although Anavar is an oral steroid, it doesn’t cause much liver strain; with it also being processed by the kidneys. Thus, the risk of serious liver damage in this cycle should be considered low. However, TUDCA may still be taken as a precaution.
Anavar doesn’t aromatize or increase progesterone, so there is no additional risk of gynecomastia.
Some additional androgenic side effects are possible.
Summary
The top 5 most common trenbolone cycles are:
Trenbolone/Testosterone
Trenbolone/Anadrol
Trenbolone/Anadrol/Testosterone
Trenbolone/Winstrol
Trenbolone/Anavar
Depending on an individual’s tolerance, they may be able to take all of these stacks or none.
Some of these Trenbolone cycles are extremely harsh and will almost certainly damage the body — at least in the short term.
Note: Trenbolone can be taken by itself and still produce exceptional gains.
It can also be cycled with other steroids not included in this article, such as Dianabol and Deca Durabolin; however such combinations are less common, due to them having conflicting attributes.
For example, Deca is usually taken in mild bulking cycles, to add a little more size whilst keeping dangerous side effects at bay. Dianabol may be stacked with Tren; however, it often causes bloating and thus counteracts Trenbolone’s diuretic properties (similar to Anadrol).
Victor Martinez’s Physique Featured In Charitable Graphic Novel, Promotes Kickstarter
Victor Martinez plans to back the new project during its opening weeks.
Victor Martinez has found success on stage as a bodybuilder in the Men’s Open category. His incredible physique was enough to make an impact during competitions and could be used to spark some creative ideas in other art forms as well. This is especially true of a kickstarter that Martinez will be promoting.
Victor Martinez inspired a character in a new graphic novel written by Jonathan Naranjo. Shadow Syndicate Chasin File is a project that will be released by Flamewrite Entertainment. Naranjo created the story with intentions to raise money for a good cause. The money raised from this project will go toward Mental Health Awareness to support men and women in uniform.
This is a cause that Martinez wanted to get behind. He posted a recent video to explain his plan to get on board.
“The whole thing why he wrote it was to help a lot of mental health, anybody who is suffering from mental health. The men and women in uniform. Please check out the kickstarter. Please support this film, this script. The graphic novel — you will be entertained, you will be supporting a good cause. Let’s get this out there. Let’s get it financed and support it,’ Victor Martinez said.
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The initial goal of this is to raise $30,000 to help different families. Once this goal is reached, there will be stretch goals of up to $100,000 so that many families can be helped. Naranjo was impacted by losing the mother of his children to PTSD/depression. She served in the US Army. Naranjo is now raising awareness for this very special cause.
The graphic novel will eventually be turned into a movie. The story is led by Colonel Chasin. He is the head of a team of special ops soldiers who are ordered to seize control of an underground city of ruins from a band of terrorists. The two forces unleash the long-buried secrets but discover that divine powers have wills of their own.
Victor Martinez has decided to promote the graphic novel because of the cause it is for. Martinez is a well-known bodybuilder whose career has spanned close to two decades. Martinez began competing professionally in 2001. He has victories in some top shows such as the Arnold Classic and Tampa Pro. Martinez has appeared in 11 Olympia competitions over the course of his career.
In 2007, Martinez finished as runner-up in the Olympia to Jay Cutler. This was his second straight finish in the top three. Martinez made a return during the 2020 Arnold Classic, where he finished ninth. This was the last time he stepped on stage professionally.
The project was launched in October and will continue through the month of November. This is in hopes that it can reach its goal and even go beyond. Victor Martinez is one of the promoters that will do what it takes to make that happen.
Mike Tyson On Psychedelic Toad Venom: ‘I ‘Died’ During My First Trip’
Mike Tyson shared his experience the first time he tripped off toad venom.
Mike Tyson has been open about his drug use during his life. This includes some battles with toad venom. Tyson recently shared his first experience at a conference dedicated to psychedelics. The meeting took place in Miami and Tyson admitted that he tripped off toad venom 53 times in his life.
Despite taking the drug many times, Tyson said that there was nothing like the first time.
“I ‘died’ during my first trip. I did it as a dare I was doing heavy drugs like cocaine, so why not? It’s another dimension. Before I did the toad, I was a wreck,” Tyson said.
The toughest opponent I ever faced was myself. I had low self-esteem. People with big egos often have low self-esteem. We use our ego to subsidize that. The toad strips the ego.”
The venom comes from the Sonoran Desert Toad. This is a Mexican amphibian that spends seven months of the year living underground. When it is active, the venom can be smoked and produces a psychoactive trip. The venom began being used in healing rituals and has gained plenty of attention because of the popularity of other drugs such as LSD.
Mike Tyson first discovered toad venom about four years ago when he was overweight and drinking a lot. Tyson was offered the drug and fell in love with it immediately. during his time using toad venom, Tyson has dropped over 100 pounds and even started boxing again.
“It has made me more creative and helps me focus. I’m more present as a businessman and entrepreneur.”
“People see the difference. It speaks for itself. If you knew me in 1989 you knew a different person. My mind isn’t sophisticated enough to fathom what happened, but life has improved. The toad’s whole purpose is to reach your highest potential. I look at the world differently. We’re all the same. Everything is love.”
Mike Tyson even has a nursery of the toads at his house in Southern California. He is working on two different brands of cannabis. While his toad line will not include actual venom, it will be inspired by his experiences with the venom.
This is a field that Tyson feels strongly about. He addressed that he is fighting for psychedelics to become available to buy over the counter. Tyson believes that this is the reason he has become more focused and it has made him a better businessman. Tyson has become a huge advocate for psychedelics and has began speaking about them all over the country.
Mike Tyson is one of the best boxers in the history of the sport. He has used drugs many times in his life and toad venom has turned into a favorite of his. It will be interesting to see how he continues to promote the use of psychedelics.
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Melvin Anthony Full Interview | Best Posers, How To Beat Big Ramy, & Modern Bodybuilding
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Watch the full uncut GI Exclusive interview with Melvin Anthony.
Melvin Anthony is a bodybuilder that was in his prime between the second Golden Era of the 90s and the modern era we see today. He competed from the late 90s through to 2008. In the prime of his career, he often placed in the top six at Mr. Olympia. He is also best known for his incredible posing routines.
A lot has changed in bodybuilding over the years since Melvin Anthony competed. Which is why we decided to get his perspective on modern bodybuilding, particularly how posing has evolved, and also his take on the latest trends in the sport.
Over the past few months we’ve released multiple GI Exclusive segments from our interview with Melvin Anthony. Now we’re releasing the full length interview including topics such as the best bodybuilding posers of all time, how to beat Big Ramy at the Olympia, and how today’s era compares to previous decades of the sport.
Listen To Our Melvin Anthony Interview On The Generation Iron Podcast
Our full length interviews are now also in podcast form! Subscribe to the Generation Iron Podcast for candid, full length interviews with the biggest names in bodybuilding, fitness, combat, and strength sports.
Listen to the full Melvin Anthony interview here:
The Ultimate List Of The Best Bodybuilding Posers Of All Time
While the focus on posing has dwindled over the years – there is still hope in the form of select bodybuilders with incredible posing routines. That’s why we asked Melvin Anthony to list his picks for the best bodybuilding posers of all time. He mentions younger bodybuilders like Terrence Ruffin – but the biggest standout to him is Kai Greene.
Fans of bodybuilding are no stranger to Kai Greene’s sometimes bizarre but often beautiful posing routines. He would wear costumes and masks (for guest posing) and incorporate interpretive dance into his routine alongside mandatory poses. His entire persona was based in this art. His interviews are often poetic, just like his posing. He has always seen bodybuilding as pure art. This explains his skill and passion behind painting and his recent line of comic books.
So was Kai Greene the second coming of Melvin Anthony? Was he influenced by Anthony’s career? Anthony will be the first to admit that Kai Greene is one of the greatest, if not the number one greatest, poser of all time. But their styles are very different. Anthony details how his posing came from his street background. He would incorporate hip hop and breakdance style into his routines. Kai Greene feels more like abstract poetry. Two very different forms – but both dedicating to evolving the routine into something more.
Ultimately, Melvin Anthony struggles to come up with even five names for the best posers of all time (he eventually locks a solid five names). This is an example of just how few and far between true elevated posing is in the sport.
Melvin Anthony: Bodybuilders Today Train Hard, But They Can Train Harder
Melvin Anthony doesn’t want to to knock the new school era of bodybuilders. He understands how general sweeping statements can paint a broad stroke on a very diverse group of athletes. That’s why when we asked him about the current state of bodybuilding – he was very careful with his words. He doesn’t think that there is a bad training ethic in bodybuilders today – but he does think that it could push to the next level to match the greats of yesteryear.
In fact, history is very important to Melvin Anthony. He worries that we are not focusing enough on the history of bodybuilding to learn from what was done in the past. Anthony thinks that social media and short attention spans might be preventing bodybuilders today from reaching their best.
“I’m not saying they’re not training hard,” Melvin Anthony states in our interview. He continues:
“I’M NOT SAYING THAT THEY ARE NOT WORTHY OF WHAT THEY ARE GETTING ON STAGE. BUT THERE’S A LEVEL THAT THEY CAN GET TO THAT THEY HAVEN’T TAPPED INTO YET. AND I BELIEVE THEY WILL. HOPEFULLY THEY’LL GET IT. HOPEFULLY THEY’LL START TALKING TO A FLEX WHEELER OR A JAY CUTLER – ‘HEY MAN, HOW DID YOU TRAIN. CAN YOU SHOW ME WHAT YOU DID?’ WATCH HOW THOSE GUYS TRAIN… I’M NOT SAYING THEY’RE NOT TRAINING AS HARD. I JUST THINK THEY CAN TRAIN HARDER.”
How To Beat Big Ramy At The Mr. Olympia
While this is not a guarantee for Big Ramy, Melvin Anthony believes that it will take more than him being “a little off” to lose the title. Judging is meant to be as objective as possible. At the end of the day, though, it’s a subjective sport. Judges will see Big Ramy differently than in previous years. He’s no longer a competitor hungry to win his first Olympia, he’s now a returning champion.
So Melvin Anthony believes that the only way Big Ramy will lose is if he is defeated by a “knock out.” What he means by this is that either Ramy has to make significant mistakes to his physique or someone has to show up with a next-level physique than we’ve seen so far. Big Ramy has a lot of mass on his side – but his conditioning is where he has struggled in the past. No one will be him on pure mass alone – so all other competitors will need to be more perfect than they ever have been in order to surpass Ramy. Or again as we mentioned earlier – Big Ramy would have to make a huge mistake.
Melvin Anthony acknowledges that everyone on the stage has a great challenge ahead of them. Big Ramy has the pressure of either matching his 2020 physique or making it even better. The other competitors all need to try and contend with Ramy’s massive size.
Wrap Up
Melvin Anthony discusses many more topics than what we can cover in this single article. He also talks about bodybuilding gurus and their role in a bodybuilder’s health, how strong modern bodybuilders’ dedication is compared to the past, and more. That’s why you should check out the full GI Exclusive interview above!
Top 5 Bulking Steroids (Used by the Pros)
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.
Bulking steroids can be defined as:
Anabolic steroids that have exceptional capabilities, in regards to building muscular size and strength.
Simply put, if you want to get jacked; bulking steroids are the key.
They were used in Arnold’s day to pack on mass in the off-season and are still used today with great success (albeit with higher dosages and more potent compounds available).
If a bodybuilder were to be a sculpture, bulking steroids would be the equivalent of adding the clay. This is the mass needed to stand out, command a presence and become a masterpiece.
In this article, we’ll dissect the top 5 steroids in bodybuilding and the pros and cons of each; helping you get a better understanding of each compound.
Top 5 Bulking Steroids
1. Dianabol
Dianabol is the most popular bulking steroid, which is to no surprise considering it helped bulk up a certain young Austrian kid — who went on to become the greatest bodybuilder of all time.
Dianabol was created by Dr. John Ziegler in 1955, an American doctor who worked with the USA Olympic weightlifting team. Coincidentally, it was in Austria when Dr. Ziegler experienced a eureka moment to synthesize Dianabol. He was speaking with a Russian physicist in a bar when over a few drinks he revealed that the Soviet’s success was due to the fact they were doping — specifically using testosterone.
Thus, Dr. Ziegler realized that he would need to create a compound significantly more anabolic than testosterone, in order to restore the American’s athletic success.
Dr. Ziegler did just that, formulating Dianabol — a steroid with over 2x the anabolic rating vs testosterone. However, merely creating a new, revolutionary steroid wasn’t enough to prevent the Russian’s continued dominance.
To many people’s delight, and unlike testosterone, Dianabol is an oral steroid (requiring no injections).
Dbol can also be taken as an injectable; however, tablets are a lot more common on the black market.
Legal Dianabol Alternative
D-Bal is our #1 rated legal Dianabol product. It replicates the muscle-building and strength-enhancing effects of Dianabol, but without the unwanted side effects.
It is FDA-approved and can be purchased online without a prescription.
D-Bal is best suited for men wanting to build significant amounts of muscle; without shutting down their testosterone, straining their liver or elevating blood pressure levels.
Pros
Dianabol has the power to add 20-30lbs of mass from a single cycle. Strength levels can also increase significantly, with users often lifting 50+lbs heavier on compound exercises.
In regards to gains, Dianabol’s up there with the very best steroids on the market.
Dianabol also is not very androgenic. Thus, hair loss, acne, oily skin and prostate issues are less likely. This was the second goal of Dr. Ziegler’s master plan — not only was Dianabol to be more anabolic than testosterone; but also less androgenic.
This was important after hearing the young Russian athletes had to be catheterized in order to urinate, signifying prostate enlargement.
Cons
Dianabol is a very hepatotoxic steroid, being a C17-alpha-alkylated drug. Thus, in order to stay active, it needs to pass through the liver — consequently causing significant stress.
The good news however is, such stress is typically temporary, often reversing post-cycle. However, the risk of liver damage increases if large doses are taken for extended periods of time.
For maximum protection, users should limit their Dianabol cycle to 6-8 weeks. More cautious novice users may only take Dianabol for 5 weeks.
Users should also supplement with TUDCA to prevent ALT/AST liver enzymes from rising too high. These are markers of stress to the organ.
Dianabol also happens to be one of the worst steroids for elevating blood pressure. This is mainly due to 3 reasons:
Exogenous testosterone
Hepatic lipase stimulation
Water retention
Dianabol raises LDL cholesterol, whilst lowering HDL levels; simply because it’s exogenous testosterone. When testosterone levels reach sky-high levels, the body will naturally raise estrogen levels; to regulate cholesterol. This is because testosterone spikes LDL cholesterol (the bad kind), whilst high estrogen spikes HDL (the good kind).
The second reason why Dianabol strains the heart is that it’s an oral steroid. Many orals when passing through the liver, stimulate an enzyme known as hepatic lipase. This consequently lowers good cholesterol (HDL) and further elevates BP.
Thirdly, Dianabol can impact blood flow to and from the heart, because it’s an estrogenic steroid. This is due to the process of aromatization — when testosterone converts into estrogen.
Unfortunately, when estrogen rises — water retention follows.
Fluid retention on Dbol can be significant with bloating a common side effect. The reason water retention strains the heart is that it increases blood viscosity (as water makes up more than half of total blood volume). This causes the heart to beat harder for optimal blood flow and thus blood pressure spikes.
Dianabol also comes with a risk of gynecomastia, due to its strong conversion of testosterone into estrogen. It is not recommended to take an AI (aromatase inhibitor) to prevent gyno, as doing so will worsen blood pressure (as HDL levels will drop).
Instead, a SERM may be taken, such as Nolvadex, which will not lower estrogen levels but instead inhibits estrogen’s effects specifically located in the mammary glands.
Dbol will cause a large spike in testosterone levels because users are injecting a potent form of exogenous testosterone into the body. However, natural testosterone will come to a halt, because the body will detect that total testosterone levels are too high. Thus, it tries to keep homeostasis this way; which is why bodybuilders require a PCT — in a bid to restore optimal hormone function.
Dianabol Stacks
Dianabol/testosterone
Dianabol/deca durabolin
2. Testosterone
Testosterone was the first-ever steroid, created in 1935, after being extracted from a bull’s testicles.
Testosterone is a bulking steroid that can produce similar effects to Dianabol, with large gains in muscle size and strength to be expected.
20+ pounds of weight gain can be expected from a Testosterone cycle, which is still today considered the best cycle for beginners. This is due to Testosterone being a milder compound than Dianabol, causing significantly less strain on the heart and virtually no risks to the liver.
The main difference between testosterone and Dianabol, is the method of administration; with testosterone being an injectable steroid. Testosterone also has a higher androgenic rating, thus users can experience more: hair loss, prostate enlargement, acne and oily skin — in comparison to Dianabol.
Pros
A more androgenic steroid however can promote fat loss when bulking, due to androgen receptors reducing lipid uptake, whilst stimulating lipolysis.
This means that despite testosterone being a bulking steroid, testosterone has the power to burn fat; as well as build large amounts of muscle. This is why testosterone is sometimes used during cutting cycles, to enhance fat burning.
Testosterone is possibly the safest steroid in existence and is available as an injectable or an oral.
Testosterone is predominantly an injectable steroid, however Testosterone Undecanoate is the oral form. The main difference here is that the oral form is a lot more expensive.
Cons
Testosterone is androgenic, thus some hair loss can be expected on the scalp. Those who experienced acne during puberty may also be triggered with new bouts (due to enhanced sebum production).
Testosterone has the potential to cause gyno due to aromatization, thus sensitive individuals may want to take a SERM, especially when stacking Testosterone with other estrogenic bulking steroids.
Testosterone suppression will be significant post-cycle, thus it’ll take several weeks or months to recover testosterone to normal levels (depending on the effectiveness of the PCT).
Due to testosterone being predominantly injectable, it’s not great news for those who want to stick to orals. Although it’s available in tablet form, this is less commonly found on the black market.
Some testosterone injections are known to cause discomfort/pain, particularly propionate. When taking a short Testosterone ester, this also requires frequent injections to keep serum testosterone levels consistently peaking (instead of crashing). Thus, most users will opt for Testosterone Enanthate or Testosterone Cypionate, which only requires injections every 4/5 days.
Testosterone Stacks
Testosterone/Trenbolone
Testosterone/Dianabol
Testosterone/Anadrol
3. Anadrol
Anadrol (Oxymetholone) is a potent bulking steroid, created in 1959 and initially used in medicine to help chronically underweight patients.
A single Anadrol cycle can add 30+ pounds to users, whilst enhancing strength to monstrous levels. Strength gains are literally so impressive, users should be cautious about lifting too heavy.
This is because injuries, such as ruptured tendons and torn muscles are more likely when lifts go up too much, too soon. The body needs time to adapt and thus adding 50lbs to your bench press in the first 2 weeks on Anadrol will strain the body significantly. Therefore, it’d be wise to add weight slowly and perform more repetitions where possible on Anadrol.
Pros
Anadrol is an oral bulking steroid, thus it’s easy to administer. Anadrol typically comes in 50mg pills, which is convenient considering bodybuilding dosages are often 50/100mg per day.
The size and strength gains on Anadrol are unrivaled by any other bulking steroid. The pumps, due to a significant increase in intracellular volume are also mind-blowing (and sometimes painful). Thus, it might be worth saving the supersets and drop sets until your Anadrol cycle is over.
Cons
By this point, you’re probably wondering why Anadrol isn’t more popular given its exceptional power for building muscle and strength.
The reason why is because of its toxicity. Anadrol is not suitable for beginners and is predominantly taken by advanced users only. This is due to Anadrol’s deleterious effects on the heart and liver.
Anadrol typically causes sharp rises in blood pressure, due to it increasing water retention, testosterone levels, red blood cell count and stimulating hepatic lipase (lowering HDL cholesterol). All of which makes the blood more viscous, taking a toll on the heart; having to pump harder to keep necessary blood flow to and from the heart.
Anadrol is also one of the worst steroids for the liver, being very toxic. Thus, Anadrol cycles should be kept short and should be avoided by users who would typically drink alcohol during a cycle.
The risk of gynecomastia is also a risk on Anadrol, with it possessing potent estrogenic properties. However, unlike Testosterone and Dianabol, it doesn’t aromatize. Thus, users who want to combat this effect by taking an AI will do so to no avail. A SERM however will be effective, as it will target the mammary glands directly, blocking estrogen’s effects. Nolvadex and Clomid may be taken together on Anadrol for extra protection.
As estrogen levels rise, water retention also follows. This can be particularly severe on Anadrol when bulking in the off-season (consuming excess calories and high levels of sodium).
However, water retention can be kept at bay on Anadrol when calories are lower (small calorie deficit or maintenance calories) and the person consumes low levels of sodium.
Men’s physique competitors are prime examples of this — often cycling Anadrol before a competition to look big and full (with no water retention). Thus, there appears to be a connection between sodium intake and water accumulation when estrogen levels are high. So, your diet on Anadrol can be the difference between looking smooth/bloated or jacked.
However, Anadrol in most cases does cause significant fluid retention, causing users to lose some weight post-cycle (approximately 10lbs).
Considering our muscles are made up of 70-75% water, some muscle shrinkage can be expected once coming off Anadrol.
Androgenic side effects are also probable, due to Anadrol having notable androgenic properties. Some level of hair loss/thinning/recession is common — and oily skin.
Users will typically crash post-cycle requiring an aggressive PCT.
Anadrol Stacks
Anadrol/Trenbolone
Anadrol/Testosterone
Anadrol/Deca Durabolin
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4. Trenbolone
Trenbolone is arguably the most aesthetic bulking steroid on the planet. This is because it builds exceptional amounts of lean mass, whilst drying out the body.
This creates a big and ripped appearance — not your typical ‘off-season bulking look’.
The two most popular forms of Trenbolone are Enanthate and Acetate — both being injectables.
In terms of lean muscle gains, Trenbolone certainly rivals Dianabol and Anadrol. However, it won’t reflect that on the scales as it doesn’t cause any water retention; thus users won’t gain a tonne of weight.
Instead, it actually rids the body of water, hence why muscle definition increases during Trenbolone cycles. Generally, people have some extracellular fluid that collects around the outside of the muscles. Tren reduces this water, causing the lines that detail your muscles to become more pronounced (combined with enhanced vascularity).
Pros
Trenbolone, being an injectable, isn’t harsh on the liver; thus there’s no need to worry about liver damage when following moderate cycles.
Trenbolone is one of the most potent steroids on the market for simply transforming your body and taking it to new levels.
With other bulking steroids you will gain a lot of size, but with Trenbolone, the difference in the mirror is more dramatic; due to its muscle-building attributes coupled with simultaneous fat loss.
Trenbolone is a potent fat burner, due to it being highly androgenic. Androgenic receptors have the power to kickstart lipolysis and thus help strip away fat.
Some Trenbolone-users don’t notice much fat loss when bulking; however, this can be attributed to some individuals eating in a big calorie surplus. Thus, if users aren’t grossly overeating, they are likely to see their body fat percentage decrease. This is why Trenbolone isn’t just used as a bulking steroid — but also a cutting one.
Trenbolone is 5x more androgenic than Testosterone.
Trenbolone is also very powerful for enhancing strength, being considered one of the best steroids for explosive power (hence why it’s used among athletes).
Trenbolone acetate also kicks in fast, with users experiencing huge gains in the first couple of weeks. Trenbolone Acetate has a half-life of 72 hours; however, Enanthate takes a little longer to take effect (containing longer esters).
Trenbolone Enanthate’s half-life is 11 days; however, it will require less frequent injections with it taking longer to exit the body.
Cons
Trenbolone’s benefits are quite phenomenal; however, the side effects are enough to put off the faint-hearted.
Trenbolone will cause testosterone levels to shut down, causing an imminent crash post-cycle. Thus, a powerful PCT is recommended to prevent physiological and psychological health — as well as retaining gains.
Trenbolone will also cause sharp rises in blood pressure, due to its stimulative effects, combined with its devastating effects on cholesterol. Consequently, some users will develop a pinkish colour to their skin, signifying an elevated body temperature/higher blood pressure. This can also increase sweating, known as ‘Tren sweats’.
Trenbolone also appears to arouse the central nervous system more than other steroids; thus insomnia, anxiety and depression have been reported in some users. If you are sensitive to caffeine, energy drinks or pre-workouts — trenbolone is likely to exacerbate mental health.
Users have also experienced shorter tempers, feeling irritable and even paranoid about normal situations (sometimes leading to jealousy in relationships).
Trenbolone can also trigger violent coughing, experienced immediately after injecting. This is due to tren being more susceptible to irritating the lungs, compared to other bulking steroids. This occurs when the oil hits a blood vessel, happening in roughly 20% of injections. Due to the frequency of injections, this may not happen often on tren enanthate, but more so with tren acetate.
Trenbolone will also cause androgenic side effects, with sensitive users experiencing bad cases of acne and hair loss/recession. If you desperately want to keep your precious hair follicles intact — Trenbolone may not be the steroid for you.
Trenbolone Stacks
Trenbolone/Testosterone
Trenbolone/Anadrol
Trenbolone/Dianabol
5. Deca Durabolin
Deca Durabolin (Nandrolone) is a very underrated bulking steroid. In bodybuilding circles it probably doesn’t receive the praise it deserves; however, the fact Arnold and bodybuilders from the golden era cycled it religiously with Dianabol speaks volumes.
There are a few reasons why Deca Durabolin is NOT the number one steroid on juiceheads shopping lists.
Firstly, it’s an injectable which is a turn-off for some.
Secondly, it’s made up of long esters, thus it takes a while to kick in (requiring patience).
Thirdly, it’s not a steroid that’s powerful enough to produce big gains by itself. However, Deca is a unique steroid with several benefits that make it worthy of being included in our top 5 bulking steroids.
Pros
Muscle and strength gains are the two main benefits of taking Deca. If someone were to gain 20lbs on Dianabol, and then stack their next cycle with Deca (for the first time), they’d likely gain a further 10-15lbs.
Deca Durabolin is good for the joints, due to it increasing collagen synthesis and fluid retention. Thus, with extra water cushioning the joints, combined with the anti-inflammatory properties of collagen — Deca is ideal if you like to lift heavy (and want to avoid joint problems later in life).
Deca durabolin is not androgenic. Thus, users have a significantly reduced risk of hair thinning or recession on the scalp. This may explain why bodybuilders from the ’70s had thick hair, compared to the bodybuilders today (who take more androgenic steroids).
Due to its weak androgenicity, Deca’s also taken by some women successfully, with low incidences of virilization (although still possible).
Deca is one of the mildest steroids you can take. It doesn’t pose an excessive strain on the heart, with it raising blood pressure just slightly more than Testosterone. Liver toxicity is also very unlikely, with it not being c17 alpha-alkylated.
Cons
Erectile dysfunction is a notorious side effect associated with Nandrolone, known as ‘Deca dick’.
There are a couple of reasons why this can occur. Firstly, Deca Durabolin raises prolactin which is known to reduce libido in men.
Also when endogenous testosterone levels are low, the androgenic properties of steroids can maintain sexual performance. This is due to DHT playing a role in nitric oxide production and thus blood flow to the penis. Thus, when taking Deca alone — performance can suffer.
One way to counteract Deca dick is to stack Deca Durabolin with an androgenic bulking steroid, such as Testosterone, Trenbolone or Anadrol. Even Dianabol will have enough androgenicity to prevent your penis from going limp.
Another option is to supplement with Dostinex (cabergoline) during each Deca cycle, which will inhibit prolactin production, maintaining a normal libido.
Deca can cause gynecomastia in men, despite not being estrogenic. It does this by raising progesterone, which has similar effects in regards to the mammary glands — causing swollen nipples and enlarged breast tissue. Users shouldn’t run a SERM (such as Nolvadex) when taking Deca as they have the potential to exacerbate progesterone levels and increase the chance of gynecomastia forming. Instead, an anti-estrogen has proven to be effective, although at the cost of raising blood pressure further.
Testosterone production will also take a hit post-cycle on Deca (as with other bulking steroids).
Deca Stacks
Deca durabolin/Dianabol
Deca durabolin/Testosterone
Deca durabolin/Anadrol
Summary
What is the best bulking steroid?
This is subjective to the user and their goals. For example, if the goal is to gain as much mass as possible — Dianabol or Anadrol would be optimal compounds.
However, if a person wanted to perform a ‘lean bulk’, packing on muscle without gaining water or fat — trenbolone would be the best option.
Furthermore, if they wanted to use a bulking steroid, that was the safest in terms of side effects; testosterone comes out on top.
Mark Wahlberg Diet & Workout Program
Mark Wahlberg Transformation Diet and Workout Program
Mark Wahlberg is, hands down, one of the fittest Hollywood actors. He has been in shape from his days as a Calvin Klein underwear model. Unlike actors like Christian Bale, Chris Evans, and Matthew McConaughey, who usually put on muscle mass for a specific role and then go back to being their frail selves, Mark Wahlberg stays in shape throughout the year.
All right, all right, all right. Since we are talking about physique transformations, let’s touch upon the most talked-about Mark Wahlberg transformation. No, it is not Pain & Gain (we will get to it later). We are talking about Father Stu here.
Mark Wahlberg Father Stu Transformation
We are accustomed to seeing a jacked Wahlberg. So much so that his physique transformation for a movie is not considered news anymore.
But, this time around, Wahlberg managed to surprise his fans with his physique update. Mark’s first look from his upcoming movie Father Stu stunned his fans. He is playing a bipolar boxer-turned-priest in the movie. According to sources, Wahlberg put on 30 pounds of body weight in 20 days while preparing for the role. That is pretty remarkable if you ask us.
We are not sure if we should call it a transformation or a reverse transformation. Don’t worry, we will not ask you to put on 30 pounds of body weight in this article – unless you want to.
Related: Mark Wahlberg Appears Shredded Once Again After 14-Week Transformation
Mark Wahlberg Father Stu Diet Plan
But if you are one of the curious one’s and want to know what Mark Wahlberg ate to put on the monster weight, here is what his daily diet plan looked like:
3 a.m. – 4 eggs
6 a.m. – 8 eggs, 6 strips of bacon, 1 cup rice, 2 tablespoons olive oil, and a protein shake.
9 a.m. – ground beef or ground turkey made into a hamburger patty or meatloaf, 1 cup rice.
Noon – 1/2 roasted chicken, 1 cup rice, 1 cup cooked spinach, and 1 cup cooked beets.
3 p.m. – 8 ounces veal or pork chop, 4 ounces salmon, 1 cup rice, olive oil, and beets.
6 p.m. – 8 ounces steak, 8 ounces white fish, 1 cup cooked vegetables.
9 p.m. – Custom mash (1 cup cooked steel-cut oatmeal, 2 tbsp applesauce, 2 tbsp jelly or jam, 2 tbsp almond butter, 1 tbsp molasses.)
Weight Gain ≠ Junk Food
We know what you are thinking.
How can someone eat so much?
We know, right?
We have a word of caution for readers who are looking to put on body weight. Please do not go about eating anything and everything you can get your hands on.
When Mark Wahlberg had to put on 30lbs for a movie, he did not go on an eating spree. Most people do not realize that Hollywood celebs do not load up on junk food while they are on a gaining program.
Although the Transformers star was eating 7-8 meals a day at about 7,000 calories, it was all coming through nutritious food. Transforming your physique becomes easier when you have an army of specialists taking care of you, and it was no different for Wahlberg.
Wahlberg’s team took it to the next level to ensure the actor’s health and safety during his gaining program. Lawrence Duran, Wahlberg’s personal chef, revealed to E! News that:
“We meet with a team of doctors who do his bloodwork and a nutritionist who gives us a full breakdown of what his body needs, what his body’s lacking, and basically come up with a meal plan accordingly. We go to a specialist every two weeks to see where we’re at and adjust things.”
Next Read: 7 Reasons Why You Shouldn’t Use Cheat Meals
Mark Wahlberg Pain & Gain Diet Program
We know this is what you came for. Wahlberg sported insane physiques in “The Fighter“, “Lone Survivor“, and “Shooter,” but he outdid himself with his transformation in “Pain & Gain.”
When the first teasers of “Pain & Gain” were realized, Mark looked like he had almost doubled in size from his previous movie. It was a big achievement for the actor considering he only had seven weeks to achieve the feat.
Mark Wahlberg Stats
Name: Mark Robert Michael Wahlberg
Birth Place: Dorchester, Boston, Massachusetts
D.o.B.: 5 June 1971
Height: 5’8″
Waist: 34″
Chest: 46″
Bicep: 16″
Weight: 185 lbs
Mark Wahlberg Pain & Gain Diet Program
Mark’s goal was to gain 40 pounds of muscle in seven weeks. He weighed 165 pounds for his last movie but had to be 205 lbs before starting shooting for Pain & Gain. The news that Dwayne “The Rock” Johnson would be his co-star would surely have made Mark push harder in the gym.
Related: The Rock Reveals His Leg Day Training Program for “Black Adam” Film
Mark Wahlberg worked with trainer Bryan Nguyen for his Pain & Gain transformation. He went back to his old-school workouts that included a lot of compound lifts. But this time around, he did less cardio and ate more.
(3:15 a.m.) Meal 1: Steel-cut oats, peanut butter, blueberries, and eggs.
(5:30 a.m.) Meal 2: Protein shake, three turkey burgers, five pieces of sweet potato.
(8 a.m.) Snack (Between meals): A plate of meatballs.
(10:30 a.m.) Meal 3: A mix of grilled chicken, kalamata olives, pepperoncini, cherry tomatoes, cucumber, bell peppers, and hard-boiled eggs.
(1 p.m.) Meal 4: Steak.
(3:30 PM) Meal 5: Chicken with bok choy.
(Before 5:30 p.m.) Meal 6 (Dinner): Fish with veggies.
Mark Wahlberg starts his day early. According to reports, he is out of his bed by 2:30 a.m. He gets done with his workout while most of the world is asleep.
The Transformers actor does not follow a vanilla diet program. His daily nutrition plan consists of three breakfasts and a snack at 8 a.m. Mark eats six small meals throughout the day that keeps his metabolism running and helps him burn calories even when he is not physically active.
In his Pain & Gain transformation diet program, Wahlberg does not consume carbs before bed. Protein is the primary source of calories in his diet plan.
Related: Best Ways To Kickstart Your Metabolism As A Bodybuilder
Mark Wahlberg Pain & Gain Training Program
Marky Mark followed a 5-day training split while prepping for Pain & Gain. Wahlberg’s workout program is a result of years of experience inside the iron paradise and a deep understanding of his body. He relied on supersets that did the job in the past.
Here is Mark Wahlberg’s Pain & Gain Workout Routine:
Monday: Chest, Arms, and Abs
i) AM Workout – Chest & Arms
1. Flat Bench Press: 4 sets 8-12 reps, No rest
2. Superset
Dumbbell Chest Fly: 4 sets 8-12 reps, No rest
Incline Bench Press: 4 sets 8-12 reps, 45-sec rest
3. Superset
Front Shoulder Raise: 4 sets 8-12 reps, No rest
Decline Bench Press: 4 sets 8-12 reps, 45-sec rest
4. Superset
Side Shoulder Raise: 4 sets 8-12 reps, No rest
Seated Military Press: 4 sets 8-12 reps, 45-sec rest
5. Superset
Standing Shoulder Press: 4 sets 8-12 reps, No rest
Parallel Bar Dips: 4 sets 8-12 reps, 45-sec rest
6. Superset
Cable Tricep Pressdown: 4 sets 8-12 reps, No rest
Barbell Lying Tricep Extension: 4 sets 8-12 reps, 45-sec rest
7. Overhead Cable Tricep Extension: 4 sets 8-12 reps, No rest
While prepping for Pain & Gain, Mark Wahlberg trained twice a day. Since he only had seven weeks to get in the best shape of his life, he knew 7 workouts of a muscle group were not going to cut it.
Mark trained each muscle group twice a week. Since he wanted burly arms for the movie, Wahlberg trained his arms almost every day.
ii) PM Workout – Stretching, Abs, and Cardio
1. Warmup: Stretching (Foam roller, bands, and Val slides)
2. Circuit – 3 rounds X 15 reps of each exercise
Curl-Up (McGill)
Bicycle crunch
Side crunch
Hip-up
Medicine ball twist
3. Cardio: Treadmill or Elliptical – 30 minutes
Related: Best Foam Rollers For Muscle Recovery & Back Pain (Updated 2021)
Tuesday: Legs, Back, and Biceps
i) AM Workout – Legs & Back
1. Front Squat: 4 sets 8-12 reps, No rest
2. Superset
Split Squat: 4 sets 8-12 reps, No rest
Leg Press: 4 sets 8-12 reps, 45-sec rest
3. Superset
Jump Squat: 4 sets 8-12 reps, No rest
Walking Lunge: 4 sets 8-12 reps, 45-sec rest
4. Superset
Standing Calf Raise: 4 sets 8-12 reps, No rest
Barbell Deadlift: 4 sets 8-12 reps, 45-sec rest
5. Superset
Alternating Leg Curl: 4 sets 8-12 reps, No rest
Pull-up: 4 sets 8-12 reps, 45-sec rest
6. Superset
Dumbbell Row: 4 sets 8-12 reps, No rest
Lat Pull-Down: 4 sets 8-12 reps, 45-sec rest
7. Seated Pulley Row: 4 sets 8-12 reps, 45-sec rest
While getting ready for the movie, Marky Mark trained at his swanky home gym. It saved him a lot of time he would have otherwise spent traveling to and from the iron paradise.
Related: Best Complete Home Gyms For Bodybuilding & Gains (Updated 2021)
ii) PM Workout – Biceps, Stretching, and Cardio
1. Warmup: Stretching (Foam roller, bands, and TRX)
2. Seated Bicep Curl: 3 sets 10, 8, 6 reps @ 20, 25, 30kgs
3. Barbell Bicep Curl: 3 sets 10, 8, 6 reps @ 20, 25, 30kgs
4. EZ Bar Curl: 3 sets 10, 8, 6 reps @ 20, 25, 30kgs
5. Preacher Curl: 3 sets 10, 8, 6 reps @ 20, 25, 30kgs
6. Machine Bicep Curl: 3 sets 10, 8, 6 reps @ 20, 25, 30kgs
7. Cardio: Treadmill or Elliptical – 30 minutes
Must Read: How To Use The TRX To Build A Bigger Chest
Wednesday: Rest Day
Thursday: Legs, Back, and Biceps
i) AM Workout – Full Body Circuits
4 rounds of each circuit
8 reps of each exercise
90-seconds after completing each round.
1. Circuit 1
Barbell Deadlift
Power Clean
Clean and Press
Hang Snatch
Push Press
2. Circuit 2
Split Squat
Barbell Bench Press
Barbell Deadlift
Inverted Row
3. Finishers
Cable Bicep Curl: 3 sets 8 reps, 60-second rest
Seated Chest Press: 3 sets 8 reps, 60-second rest
Leg Press: 3 sets 8 reps, 60-second rest
Tricep Pushdown: 3 sets 8 reps, 60-second rest
Seated Side Lateral Raise: 3 sets 8 reps, 60-second rest
Since Mark Wahlberg started his days early in the morning with a heavy workout, he often took a “growth nap” before doing his ab workout and light cardio in the afternoon.
ii) PM Workout – Stretching, Abs, and Cardio
1. Warmup: Stretching (Foam roller, bands, and Val slides)
2. Circuit – 3 rounds X 15 reps of each exercise
Curl-Up (McGill)
Bicycle crunch
Side crunch
Hip-up
Medicine ball twist
3. Cardio: Treadmill or Elliptical – 30 minutes
Friday: Chest, Arms, and Biceps
i)AM Workout – Chest & Arms
1. Flat Bench Press: 4 sets 8-12 reps, No rest
2. Superset
Dumbbell Chest Fly: 4 sets 8-12 reps, No rest
Incline Bench Press: 4 sets 8-12 reps, 45-sec rest
3. Superset
Front Shoulder Raise: 4 sets 8-12 reps, No rest
Decline Bench Press: 4 sets 8-12 reps, 45-sec rest
4. Superset
Side Shoulder Raise: 4 sets 8-12 reps, No rest
Seated Military Press: 4 sets 8-12 reps, 45-sec rest
5. Superset
Standing Shoulder Press: 4 sets 8-12 reps, No rest
Parallel Bar Dips: 4 sets 8-12 reps, 45-sec rest
6. Superset
Cable Tricep Pressdown: 4 sets 8-12 reps, No rest
Barbell Lying Tricep Extension: 4 sets 8-12 reps, 45-sec rest
7. Overhead Cable Tricep Extension: 4 sets 8-12 reps, No rest
While following Mark Wahlberg’s Pain & Gain transformation program, make sure that you are constantly pushing yourself. If 12 reps of an exercise feel easy, increase the weight and do not let your muscles get used to your workouts.
ii) PM Workout – Biceps, Stretching, and Cardio
1. Warmup: Stretching (Foam roller, bands, and TRX)
2. Seated Bicep Curl: 3 sets 10, 8, 6 reps @ 20, 25, 30kgs
3. Barbell Bicep Curl: 3 sets 10, 8, 6 reps @ 20, 25, 30kgs
4. EZ Bar Curl: 3 sets 10, 8, 6 reps @ 20, 25, 30kgs
5. Preacher Curl: 3 sets 10, 8, 6 reps @ 20, 25, 30kgs
6. Machine Bicep Curl: 3 sets 10, 8, 6 reps @ 20, 25, 30kgs
7. Cardio: Treadmill or Elliptical – 30 minutes
Saturday: Legs, Back, and Abs
i) AM Workout – Legs & Back
1. Front Squat: 4 sets 8-12 reps, No rest
2. Superset
Split Squat: 4 sets 8-12 reps, No rest
Leg Press: 4 sets 8-12 reps, 45-sec rest
3. Superset
Jump Squat: 4 sets 8-12 reps, No rest
Walking Lunge: 4 sets 8-12 reps, 45-sec rest
4. Superset
Standing Calf Raise: 4 sets 8-12 reps, No rest
Barbell Deadlift: 4 sets 8-12 reps, 45-sec rest
5. Superset
Alternating Leg Curl: 4 sets 8-12 reps, No rest
Pull-ups: 4 sets 8-12 reps, 45-sec rest
6. Superset
Dumbbell Row: 4 sets 8-12 reps, No rest
Lat Pull-Down: 4 sets 8-12 reps, 45-sec rest
7. Seated Pulley Row: 4 sets 8-12 reps, 45-sec rest
You will be lifting heavy and doing a lot of supersets on the Mark Wahlberg transformation plan. Mark followed a strict diet plan and relied on supplements to improve his muscle recovery and reduce the chances of injury.
Recommended Supplements:
Best Protein Powder For Bodybuilding Gains & Recovery 2021
Best Bodybuilding Multivitamins For Health & Wellness (Updated 2021)
The Top 5 Supplements Bodybuilders Should Be Taking
Best Pre-Workout Supplements For Muscle Building (Updated 2021)
ii) PM Workout – Stretching, Abs, and Cardio
1. Warmup: Stretching (Foam roller, bands, and Val slides)
2. Circuit – 3 rounds X 15 reps of each exercise
Curl-Up (McGill)
Bicycle crunch
Side crunch
Hip-up
Medicine ball twist
3. Cardio: Treadmill or Elliptical – 30 minutes
Sunday: Rest Day
Conclusion
Mark Wahlberg has been training since time immemorial. If you are a fitness rookie, start by performing only the AM workouts. You can switch to following the complete Pain & Gain workout regimen as you gain training experience.
Remember: Mark Wahlberg did not carve his Pain & Gain physique from scratch within seven weeks. He already had a solid foundation to build on. Patience, persistence, and lots of protein will be your best friends on the Mark Wahlberg Pain & Gain transformation program.
Which celebrity, according to you, has the best physique? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
