If you really want to unleash the power of creatine, you need to read this. Including the pros and cons of creatine.

The Boring But Necessary Shit: How Creatine Works

Creatine is a substance that is naturally formed in our body. It is an amino acid-based compound and stores energy from the already existing amino acids and foods in the body. Some creatine rich food are fish and red meat. Creatine is stored in human body as a compound know as “phosphocreatine”, which further works as a reservoir of phosphate. Phosphocreatine is a substance that stores energy in the muscular tissues and provides energy for the muscular contractions. Phosphate produced from creatine is needed for regenerating adenosine triphosphate (ATP) molecules, which is the main fuel for the enzyme motors of the muscle in initial high-intensity muscle activity.

During muscle contraction, ATP (adenosine tri phosphate) loses a phosphate molecule to create energy and gets converted to adenosine di phosphate (ADP). Now in order to produce more energy ADP must be converted back to ATP. Now when ATP is depleted, creatine acts as a source of phosphate and converts the ADP molecule to ATP molecule. The more creatine is availaible to the body, the more faster body can produce ATP molecules, so that more and more energy is availaible for the muscle contractions. This is how creatine acts as a great energy source for short bursts of exercise such as sprinting, bodybuilding and other athletic activities.

These increased amounts of creatine slow the possibility of fatigue.  Creatine helps in the synthesis of protein, which further promotes muscle growth and development.

The fact that creatine can provide energy just instantaneously, in a short span of time makes creatine a very succesfull supplement for athletes and weight lifters as they need those sudden burts of energy very frequently. Creatine has been shown to be especially effective in performance of repeated bursts of exercise because it enhances recovery.

How To Use It

First of all, only use creatine in it’s natural state: creatine monohydrate. Second, since creatine is a naturally occuring, oxygen-supplying substance in your body, never let your system get used to it’s constant supplication. In other words, take it in waves. For example, take it for a week and then stop for the next. Basically,  this will allow your body to keep making it naturally instead of constantly forcing it into your system.

Advantages (Pros):

When Creatine supplements are taken for the purpose of helping bodybuilders build bigger muscles and for helping athletes perform better, there are a number of advantages to taking Creatine supplements. One of these advantages is that it helps deliver more testosterone to the cells of the body, which can lead to bigger muscle mass. Another advantage is that Creatine supplements can help draw more liquid into the muscles, which can give bodybuilders a 3% to 10% increase in muscle mass. For athletes, taking Creatine supplements can help athletes workout longer, as supplements can help reduce muscle recovery time and can make muscles be able to withstand more strenuous activity. In addition to this, recent studies have also shown that Creatine has therapeutic characteristics as well.

Disadvantages (Cons):

There are also some disadvantages in taking Creatine supplements that have been identified by medical research, which include short-term and long-term disadvantages. Some of the short-term disadvantages include diarrhea and sudden mood swings especially with young people. One long-term disadvantage is that there have been studies that have shown that Creatine supplements may cause kidney damage, which has made physicians advise their patients not to take the supplements on an on-going basis.

Fuck calves. Seriously, bitches who walk around with perfect leg muscles that don’t do shit to make it that way make me sick.

Reason #1 Why Stubborn calves don’t grow: Neglect

The number one reason why stubborn calves won’t grow is because you’re not giving them the same priority or attention as the rest of your body. Yes – that’s right; you probably don’t train your calves nearly as hard or as consistently as your “favorite” body parts. In fact, the chances are good that you usually leave your calves for last and you more than occasionally “blow them off” completely.

Be honest: Do you really train your calves as hard as your biceps or your chest? Do you blast those calf raises with as much intensity and effort as your bench presses or barbell curls? Thought so.

What should you do about it? Priority training

It’s very tempting to work your strongest body parts the hardest while neglecting the weaker ones. It’s enjoyable to train the showy muscles like arms and chest. Working calves is boring and painful. As a result, many people have weak calves out of sheer avoidance and neglect. Getting stubborn calves to grow requires mounting an all out frontal attack on them! You need complete singleness of purpose and a burning desire to build them. Working your calves must become the number one priority of your entire training program.

The best way to prioritize your calf training is to do them first in your routine or on a day completely by themselves. You can also use double split training and designate a separate session just for calves. These methods allow you to train your calves when you fresh, strong and full of energy – mentally and physically.

Holy fuck.

Reason #2 why stubborn calves don’t grow: Lack of Change

The second reason stubborn calves don’t grow is because you keep doing the same workout over and over again. Take a look at this routine:

Standing calf raises; 3-4 sets of 15-20 reps
Seated calf raises; 3-4 sets of 15-20 reps.

Does it look familiar? If so, and your calves aren’t growing, it’s probably because your calves have adapted to that humdrum program a long time ago. You see, the human body likes being in a state of homeostasis and those calves of yours are comfortable just the way they are. If you do what you’ve always done, you’ll get what you’ve always gotten!

What should you do about it? Variation & Shock Treatment.

The solution to this problem is obvious: Mix up your training! Shock your muscles out of complacency. Throw something at them that they’re not expecting and watch the growth begin!

Your muscles will usually adapt to any routine within 3-4 weeks. As soon as you stop seeing increases in strength and muscle size, it’s time for a change. If you’re not sure what to change, just change anything. A carefully crafted, scientifically developed routine can certainly help maximize results, but almost anything your body isn’t used to will stimulate a new growth spurt.

There are many weapons available in your calf-building arsenal. All you need to do is mix and match the various exercises with the different training variables – and bingo! – like a Rubik’s cube you have a virtually unlimited number of workout combinations at your fingertips. Here are some of the variables you can play around with:

Basic training variables
1. Number of sets
2. Number of reps
3. Choice of exercises
4. Number of exercises
5. Order of exercises
6. Length of rest periods
7. Amount of resistance
8. Tempo/Time under tension
9. Frequency of training

“Shock Training” (intensification) techniques
1. Supersets, tri-sets, giant sets
2. Descending sets
3. Super Slow negatives
4. Continuous tension
5. Peak contraction/static holds
6. 21′s, 1 and 1/2′s
7. Forced reps

Without even changing the exercises, here’s an example of how you can transform your old, stale program into a result-producing calf blast! (the weights selected are just examples):

Standing Calf Raises
1 set 20 reps (warm up) 300 lbs
2 sets 10-15 reps 700 lbs
2 sets 10-15 reps 500 lbs with 5 second hold in top position
1 drop set:
500 lbs. X 10 reps heels together, toes out rise up over big toe
400 lbs. X 10 reps toes pointing in, heels out rise up over little toe
300 lbs. X 10 reps toes straight ahead, feet 24 inches apart
200 lbs. X 10 reps toes straight ahead, feet together
(40 reps total, no rest between weight changes)

Seated Calf Raise
Set 1: 90 lbs. X 20-25 reps, slow, nonstop, continuous tension (4 second concentric, 4 second eccentric, no pause
Set 2: 135 lbs. X 15 reps, 3 second hold at top, 3 second eccentric, 3 second concentric, then drop weight down to 90 lbs. and do 15-20 more fast reps
Set 3: 180 lbs. X 10-15 reps, with slight cheat (slight “bounce” at bottom)
Set 4: 45 lbs. X as many reps as possible (up to 100)

Reason #3 why stubborn calves don’t grow: Genetics.

It would be totally naive to say that genetics don’t play a role in calf development. Genetics are definitely a factor. If you have inherited “high” calves – that is, the calf inserts high on the lower leg, leaving a large “gap” between the bottom of the calf muscle and the heel, there’s not much you can do about it. But to blame poor calf development entirely on genetics is also naïve. Genetics are not under your control, but plenty of things are – like how hard you train, how consistently you train, how well you plan your workouts and how positive your mental attitude is.

What should you do about it? Positive attitude, training for your body type and high intensity.

First, you need a positive attitude. Making excuses and blaming your genetics for weak calves is a cop-out. Excuses don’t get you anywhere in bodybuilding – accepting responsibility and taking action is what makes you a champion. Multi-Mr. Olympia Dorian Yates once said that its not the genetics that separates the guy who makes it to the top and the other guys who don’t; “It’s the drive, commitment, 100 percent determination, focus and the mind-set to be the very best.” The first step to overcoming less than optimal genetics is to accept the cards heredity dealt you and then relentlessly press on with what you have. Your genetics might prevent you from ever having calves like Mr. Olympia, but you must always press forward and strive to be the best you can possibly be. Make a commitment to be better than you used to be, not better than someone else.

Second, don’t be tempted to duplicate the calf routine of a “genetic freak.” You know; the guy with 22 inch calves who only trains them for a few weeks before contests who has a relative with 21 inch calves who has never even worked out before! (Mike Matarazzo and Chris Dickerson come to mind.) Genetic superiors grow in spite of how they train, not because of it. A few sets of sloppy calf raises thrown in as an afterthought at the end of a workout might be all it takes for the genetically gifted bodybuilder to get incredible growth. That’s why copying the genetic freak’s training program is a bad idea.

If your genetics really are sub-par, you can’t just coast through your calf workouts. You must blitz and blast your calves with all your might. Knock em into the next time zone! Use that list of high intensity techniques, pile those weights on like there’s no tomorrow and train to 100% total failure.

Reason #4 why stubborn calves don’t grow: Poor blood flow (no pump).

Did you ever notice how veiny advanced bodybuilders are? Vascularity comes mostly from low body fat. However, all bodybuilders are veinier than the average person, body fat notwithstanding. Years of consistent training develops a vascular system that can pump huge quantities of blood into the muscles. While most muscle growth can be attributed to an increase in the size of the muscle fibers, blood flow is also an important factor. A person with poor calf development is often a person who can’t get a pump in their calves.

What should you do about it? Maximum pump workouts and higher frequency.

Calves not growing? Try increasing your frequency. Hitting each muscle group once a week is a very popular practice these days and is probably a good idea for large muscles like the quads, back and chest. These bigger muscles require more time to recuperate than small ones. The calves don’t need as much recovery time, so they can and should be hit more frequently. When you want to specialize on calves, work your calves heavy and hard at least twice a week. You might even want to experiment with three or four calf workouts a week, alternating heavy and light every other workout. On your heavy days, challenge yourself to use super heavy weights for 8-15 reps and add weight every workout no matter what. On your lighter days, pump them full of blood with “maximum pump” techniques.

How do you get maximum pump? There are many ways: supersets, tri sets, giant sets, decreased rest intervals between sets and high rep sets. High reps can range anywhere from twenty to one hundred! Yes, you read that right – one hundred reps! When you start one hundred rep sets, your body weight will be plenty. The goal is not to break down the muscle tissue, but simply to induce circulation and get the blood in there. As you build up endurance and tolerance for the lactic acid burn, you’ll eventually be able to add light weights. Continue with heavy calf days twice a week and try adding three sets of one hundred twice a week (you can even do these at home on the stairs.)

Also, don’t forget the role that diet plays in getting monstrous pumps: Keep your carbs up to keep your glycogen levels high. Even if you are on a low carb diet, you should still carb up once every fourth day or you’ll have a hard time getting much of a pump. Remember, no glycogen = no pump.

Reason #5 why stubborn calves don’t grow: Weak neuromuscular (mind to muscle) connection.

Strength and muscle growth have a strong neural component. Whenever you begin to learn a new skill pattern, (like throwing a ball with your left arm when you are right-handed), the mind to muscle link is “weak.” That’s why the new movement feels clumsy and awkward. The same thing is true when you do a new exercise. If you’ve ever watched a beginner try to do a complicated exercise like a lunge or a squat, then you know what I’m talking about – the novice is wobbly and unbalanced. Until this neuromuscular pathway is well developed, the muscle contractions will be weak and muscle growth cannot occur to the maximum degree.

Some bodybuilders, despite having trained their calves for years, have never developed this link properly. Many people just don’t “feel ” the calf muscles working when they train. It’s a mindless, robotic, up-down-up-down motion with no mental or physical concentration – no “squeezing.” If you don’t improve this mind to muscle connection, your calves will never grow.

What should you do about it? Mental concentration and peak contraction

The first thing you should do about a weak neuromuscular connection is to work on your powers of focus and concentration. Put your mind “into the muscle.” Legendary trainer Vince “The Iron Guru” Gironda, knew this secret and taught it to all his pupils at his famous North Hollywood gym.

“Champion bodybuilders definitely possess something unique,” said Vince. “They may work out set for set, rep for rep with training partners, sometimes over a period of years. Even eating patterns may be identical, yet the champion advances while the training partner may not. I have noticed that the champion is using something more than the sets and reps his partner is using – and it has nothing to do with genetic superiority. He is using concentration and mental suggestion – a form of self-hypnosis. This is used by all champions whether they know it or not. In the case of bodybuilders it is more important than any steroid drug, any diet plan, any food supplement, or exercise routine ever conceived.”

Work on honing your powers of concentration to a fine point. Give exclusive attention to every rep of every set. Focus. Get in the “zone.” Block out all distractions. Let people know that when you are training you don’t want to be disturbed. Leave the socializing for later. I’ve worked in health clubs for 14 years and there’s one thing I’ve always noticed: 95% of the members in any gym walk around and chat with their buddies between sets and some of them even chat with their buddies during the set. The Champions – the 5% – never do.

The second thing you should do about a weak neuromuscular connection is to emphasize the contraction in the top position on all your calf exercises. Most beginners lack strength in the top portion of the calves range of motion. As a result, they perform only bouncy, partial movements and they never squeeze hard enough to get a strong contraction. Holding the top position of any calf raise exercise for a five second squeeze on each rep will increase the time under tension, strengthen the neuromuscular connection and work wonders for slow growing calves. This is my absolute favorite technique for bringing up the calves in a very short period of time. Practice squeezing harder and longer at the top of each rep and your calves will “blow up” almost overnight.

Reason #6 why stubborn calves don’t grow: Refusing to go beyond the pain barrier.

There are two schools of thought when it comes to the pain barrier. The first is “no pain, no gain.” Lately this attitude has been criticized and it has been suggested that the second school, “train don’t strain,” is a healthier way to approach your workouts. If your goal is to achieve a basic level of fitness and health, I’d have to agree. But if you are a serious bodybuilder and you want awesome calves, then you MUST adopt the “no pain no gain” attitude. Just ask any champion in any sport; you have to endure pain if you want to grow and excel. Roger Bannister, the first man to ever run a three-minute mile said, “The man who can drive himself further once the effort gets painful is the man who will win.”

What should you do about it? Reframe pain as pleasure and train into the burn.

Training past the pain barrier takes guts. You have to grit your teeth and just keep going. What will help you to push yourself into and beyond the pain zone is to “reframe” what pain means to you. There’s an old Navy SEALS saying, “Pain is weakness leaving the body.” That’s one way champions look at it. Another is to view pain as pleasure. This is a mental technique Arnold Schwarzennegger used to become one of the greatest bodybuilders of all time. “The only way to be a champion is by going through these forced reps and the pain,” said the former Mr. Olympia. “What helps me is to think of this pain as pleasure. Pain makes me grow. Growing is what I want. Therefore for me, pain is pleasure. And so when I experience pain I’m in heaven. It’s great. People suggest that this is masochistic. But they’re wrong. I like pain at a particular moment for a particular reason. I don’t like needles stuck in my arm. But I do like the pain that is necessary to be a champion.”

That’s it – those are the six reasons that “stubborn” calves don’t grow. Take a serious look at your training program and your mindset and see if any of these calf-building obstacles are short-circuiting your ability to build your calves into cows. Once you’ve identified which ones are holding your calf gains back, then you can select the appropriate “weapons” and attack the problem at its source. You might not ever develop calves like Chris Dickerson or Mike Matarazzo. But regardless of the genetics Mother Nature gave you, with the right battle plan and a steady, relentless assault, you can always grow and improve.

A collection of twenty shocking wallpapers of bodybuilders that some could call freakish while some would call purely inspiring.

Time to take a break. Here’s 28 pictures I found on the net that made me laugh.

Just a quick roundup of the steroids that attract a lot of locker room conversations. Read this and don’t look like an ass.

ANADROL
The strongest steroid available. You can gain 40 pounds in 6 weeks with anadrol. Anadrol is the strongest and at the same time also the most effective of all oral steroids. It has an extremely strong androgenic effect, which goes hand in hand with an extremely intense anabolic component. For this reason, dramatic gains in strength and muscle mass can be achieved in a very short time. An increase in body weight of 10-15 pounds or more in only 14 days is not unusual. Water retention is considerable, so that the muscle diameter quickly increases and the user gets a massive appearance within record time. It is one of the favorite steroids for bodybuilders in the off season. Because of this, huge gains in strength and muscle mass can be obtained in a very short time. Anadrol is the U.S. brand name for oxymetholone, a very potent oral androgen. This compound was first made available in 1960, by the international drug firm Syntex.

ANDRIOL
One of the safest. Oral testosterone. Andriol is great for those who want to go totaly without side effects. Andriol is the mildest oral steroids suitable for beginners. It is a unique oral testosterone product, developed by the international drug firm Organon. One of the more recently developed anabolic steroids, Andriol first became available in the early 1980’s. It is the only effective oral testosterone compound. This compound contains 40 mg of testosterone undecanoate, based in oil (oleic acid) and sealed inside a capsule. The design of this steroid is quite different from that of most oral steroids.

DECA DURABOLIN
The best steroid out there; gains versus side effects deca is the best. Safe and VERY effective. eca-Durabolin is a brand name of Organon Company, the manufacturer of the drug containing the substance nandrolone decanoate. Although nandrolone decanoate is still contained in many generic compounds, almost every athlete connects this substance with Deca-Durabolin. Most common are the administrations of 50 mg/ml and 100 mg/ml. Deca-Durabolin is the most widespread and most commonly used injectable steroid. Its popularity is due to the simple fact that it exhibits many very favorable properties. Structurally nandrolone is very similar to testosterone.

DIANABOL
The most popular oral steroid. Good gains, dianabol is usualy used with an antiestrogen ( arimidex, nolvadex, proviron ). Dianabol is an orally applicable steroid with a great effect on the protein metabolism. The effect of Dianabol promotes the protein synthesis, thus it supports the buildup of protein. This effect mani-fests itself in a positive nitrogen balance and an improved well being. Dianabol has a very strong anabolic and androgenic effect which manifests itself in an enormous buildup of strength and muscle mass in its users. Dianabol is simply a “mass steroid” which works quickly and reliably.

MASTERON
A steroid used for growth and for defining and fat loss www.terepharmacy.com. Very effective usualy stacked with sustanon for growth or primobolan and t3 for dieting.

PRIMOBOLAN
One of the safest. Primobolan gives solid lasting gains without any serious side effects.No one will ever notice that you are using steroids. Primobolan Depot is the injectable version of the steroid methenolone. It is the same compound as the one in Primobolan Orals (methenolone acetate), both produced by Schering. Methenolone itself is a long acting anabolic, with extremely low androgenic properties. It’s anabolic effect is also quite mild, its potency is considered to be slightly less than DecaDurabolin (nandrolone decanoate) on a milligram for milligram basis. For this reason, Primobolan is most commonly used during cutting cycles when a mass increase is not the main goal. Some athletes do prefer to combine a mild anabolic like “Primo” with bulking drugs such as Dianabol, Anadrol, or testosterone however, presumably to lower the overall androgen dosage and minimize uncomfortable side effects. When choosing between Primobolan versions, the injectable is preferred over the oral, as it is much more cost effective.

SUSTANON
Injectable testosterone blend. Sustanon is safer than other testosterones jet very effective. Sustanon is a very popular steroid which is highly appreciated by its users since it offers several advantages when compared to other testosterone compounds. Sustanon is a mixture of four different testosterones which, based on the well-timed composition, have a synergetic effect. These substances are: Testosterone propionate 30 mg, Testosterone phenylpropionate 60mg, Testosterone isocaporate 60 mg, Testosterone decanoate 100 mg.

TESTOSTERONE
All serious bodybuilders use this one. Testosterone is still the best for serious growth. t is currently the most popular ester of testosterone available to athletes. Unlike cypionate, enanthate is manufactured by various companies all over the world. Ampules of Testoviron from Schering are probably the most popular although many others exist. Enanthate is a long acting testosterone similar to cypionate. Injections are taken once weekly. It remains the number one product for serious growth

Also check out my post on Arimidex.

7 exercises to build a back so wide and rippled with muscle, you’re gonna need to go buy some bigger shirts.

If you think about it, a massive, symmetrical back defines a bodybuilder and avid weight trainer. For modern physique competitors, the contest is often “won from the back” as the saying goes. For gym bastards, a good back is what separates the truly dedicated from the truly pathetic.

A great back has two main qualities: thickness and a V-taper. That means you need to do both horizontal pulling (row-type exercises) and vertical pulling (pulldown or pull-up type exercises). A common mistake among beginners is to do one but not the other. A common mistake among advanced trainers is to do both movement patterns, but overemphasize one over the other, creating imbalances and a weird, mutant-like look that prompts small children to point at you and laugh.

1. The Gymnast’s Extended-Set Back Routine

Back in the 70’s, Arnold popularized a lat training program that involved doing a massive volume of pull-ups. Basically, he suggested you do 50 strict, wide-grip pull-ups, regardless of how many sets it takes. At the end, you might be getting only one or two reps per set; didn’t matter, as long as you reached 50 reps total.

Modern strength and hypertrophy experts, most of who agree that anyone worth his salt should be able to do at least 12 full-range pull-ups, have echoed this theme. But the thought of higher-volume pull-ups confounds two groups of lifters: the weak newbie and the experienced trainee with a high body weight. The good news is, both can build a powerful set of lats with this program from Charles Poliquin.

“Many athletes and bodybuilders who claim that they can never really ‘feel’ their lats will be ‘feeling’ them for several days after this program!”, says Poliquin.

The idea is do as many reps as possible with one grip position, rest a little, then do another set with a new grip position, rest, and repeat several times. You start with the grip position that’s the toughest for most people. That way you’re fresh and can do more reps. As you progress through the sets you’ll fatigue, but you’ll use “easier” grip positions at which you’re naturally stronger.

Here’s how it’ll look:

1) Wide-grip pull-ups, as many reps as possible
2) Rest for ten seconds
3) Medium-grip pull-ups, as many reps as possible
4) Rest for ten seconds
5) Medium-grip chin-ups, as many reps as possible
6) Rest for ten seconds
7) Narrow-grip chin-ups, as many reps as possible
Rest for three minutes
9) Repeat steps 1-8 twice

Remember, a pull-up is where your palms are pronated or facing away from you. A chin-up is supinated, where your palms are facing toward you.

Fuck.

Even if you’re a newbie or have a high body weight and can only get three reps per position, that’ll still give you 12 total reps per extended set. As a bonus, after a few months of the gymnast’s routine, your lat spread will be so wide that you’ll be able to jump off the roof of your house and glide to the grocery store, which will save gas in this troublesome economy.

2. Rack Pull (Partial Deadlift)

You do your pulldowns and pull-ups. You do your rows. So your back training is covered, right? Well, if you’re like most people, you’ll discover you’ve been missing something after you begin performing rack pulls. This lift builds a brutal upper back and traps!

To perform, place a bar in a power rack so that it sits just above knee level and load it up with every plate in the gym. (Okay, maybe not every plate, but you can go very heavy on this one.) Now perform just the “top” of a deadlift. Coach Christian Thibaudeau recommends that you hold for two seconds at lockout before lowering the bar back to the pins.

You may also want to take a tip from coach Mike Robertson and perform the rack pull with scapular retraction. In Mike’s version, you’ll set the pins in a power rack to a point about an inch below your kneecaps. From here, just do a top deadlift: fire your heels into the floor, thrust your hips forward, and lock out the bar with a glute squeeze.

Here’s the kicker: When you’ve locked the bar out, pull the shoulder blades together forcefully and maintain this retracted position for three seconds.

This is a phenomenal exercise for upper back thickness, forearm and grip development, and deadlift lockout strength. And while we normally don’t recommend that you overuse lifting straps or hooks, feel free to break them out on the last couple of sets of this exercise so you can really focus on the heavy load.

3. Sternum Chin-Ups

Here’s one for advanced lifters only. Newbies need not apply!

We learned of the sternum chin-up from Poliquin, but it was first introduced by Vince Gironda many moons ago. Why haven’t you ever seen it performed in your gym? Because most people simply can’t do it. It’s that tough.

This variation of the chin-up involves leaning back throughout the entire movement.
The lower portion of the chest is what will actually touch the bar. You can use either a supinated or pronated grip, and the grip can vary from narrow to shoulder-width (the latter being more indicated for the stronger trainee).

Poliquin explains the lift: “As you pull yourself to the bar, have your head lean back as far away from the bar as possible and arch your spine throughout the movement. At the upper end of the movement, your hips and legs will be at about a 45-degree angle to the floor. You should keep pulling until your collarbone passes the bar and your sternum touches it. By the time you’ve completed the concentric (lifting) portion of the movement, your head will be parallel to the floor.”

This exercise works more than just the lats. It also creates a great overload on the scapular retractors. The beginning of the movement, however, is more like a classical chin, while the midrange resembles a pullover motion. Finally, the end position duplicates the finishing motion of a rowing movement.

In other words, yeah, you’re gonna be hurtin’ for a few days after you try this one!

4. Face Pulls

Bill Hartman, physical therapist and strength coach: “Face pulls are the most underrated exercise in all of strength training!”

Chad Waterbury: “Face pulls and more face pulls. That’s probably what you need. It’s definitely one of the most underrated upper body exercises. When you do it correctly you’ll strengthen your rhomboids, traps, and external rotators.”

Not only do Hartman and Waterbury concur, the face pull has found its way into the programs of Poliquin, Dave Tate, Joe DeFranco, and just about every other muscle-building expert you can throw a bottle of aminos at.

Which begs the question: If you’re not doing face pulls, what the heck is wrong with you?!

We think the face pull is one of those neglected exercises that not only leads to size gains, but also acts as a corrective movement to fix those I-benched-too-much-in-my-youth issues. It’s also great for curing computer-geek posture.

Here’s how to perform the basic face pull, courtesy of Mike Robertson: “Face a pulley machine and grab the rope with an overhand grip. Pulling through the elbows, take the middle of the rope in a straight line towards the bridge of your nose. The key is to make sure you fully retract the shoulder blades at the midpoint, squeeze, and then return to the starting position.”

Lots of variations here. DeFranco likes pulls to the throat, but you can also pull to the forehead to target a slightly different area of your upper back. You can also perform them seated or standing. And while an overhand grip is standard, many prefer the neutral grip.

Whatever you choose, the face pull might be the “missing ingredient” in your recipe for a big back.

5. Cobra Lat Pulldown

We love the big foundational movements like heavy rows and pull-ups, but every once in a while a “new” exercise comes along that really sparks fresh growth. The cobra lat pulldown we learned from Coach Thibaudeau is one of those movements.

“When you stretch a muscle you increase its activation potential. So, this exercise is a very good one for those who have problems activating and stimulating the lats,” says Thibaudeau.

Here’s how to do it: Lie down sideways on an incline bench (around 45 degrees). Grab a single handle attached to a high pulley, making sure that you fully stretch the lat at the top of the movement. Now, pull the weight so that your elbow is moving toward your hip area. Squeeze the peak contraction and return to the stretched position.

6. Cable Pullover

Many Golden Age bodybuilders swore by the Nautilus pullover machine for building a powerful upper body. The pullover was as common as the bench press and the row. Sadly, most gyms these days don’t even have a pullover machine, and those that do pale in comparison to the old Nautilus machine.

Thibaudeau, a big fan of the older pullover machines, has struggled for years to replicate their effectiveness. Here’s what he came up with: the cable pullover.

Thibs explains it: “The set-up for this exercise is a bit tricky. You’ll have to set up a decline bench in front of a low pulley station with a triceps rope attached. Lie down on the bench so that the rope is above your head.

“The starting position has you in a fully extended position. You perform the exercise by executing a pullover motion (keeping the arms straight) focusing on your lats the whole time. Really emphasize a wide pullover arc — this will hit the lats the hardest.

You lower the weight slowly, again in a wide arc, and return to the fully stretched position. Hold the stretched position for one or two seconds to get rid of momentum and to increase hypertrophy stimulation.”

7. Iso-Dynamic Rows

Sometimes it’s not a new-fangled exercise you need to explode your back; it’s a new technique.

One such technique is using a variation of the isometric (i.e. holding a load in place without moving it). You can recruit up to 10% more muscle fibers during an isometric contraction, and as Thibaudeau and other bodybuilding experts have noted, the back responds especially well to isometrics.

Here’s a Thibaudeau routine that turns the standard cable row into an isometric torture session:

For this movement, hold the peak contraction for a certain period of time on each rep. To adjust to the fatigue level, the duration of the hold is decreased with each rep.

Rep 1: 12 seconds
Rep 2: 9 seconds
Rep 3: 7 seconds
Rep 4: 5 seconds
Rep 5: 3 seconds
Rep 6: 1 seconds

Two or three sets of this should do nicely. And by “do nicely” we mean make you cry like a little girl in a frilly pink dress holding a lollypop.

And if you like that, you can use the exact same iso-dynamic technique for the pulldown. Ouch.

Remember, for a barbarian back, use a foundation of heavy compound exercises that target both planes of motion: vertical and horizontal pulling. Then ramp things up with new plateau-busting exercises and training techniques for ultimate back development.

Arimidex lowers estrogen levels, slowing the growth of breast cancer and increasing testosterone levels in men. Here’s all you need to know about it.

(Anastrozole)

Arimidex (Anastrozole) is what we call an aromatase inhibitor (AI). In clinical use, it´s used to halt the progression of Breast Cancer in women. It works by blocking the aromatase enzyme, which is responsible for the production of estrogen. In athletics and bodybuilding, it is used as an ancillary compound to be added to a cycle of Anabolic Steroids. In this respect it is also used for its estrogen reducing properties, but it has the additional benefit of increasing testosterone levels, as we´ll see…

Arimidex Side Effects

Many anabolic steroids aromatize (convert to estrogen via the aromatase enzyme), and this is responsible for many of the unwanted side effects found with anabolic steroid use (acne, gynocomastia, water-retention, etc…). In one study, both .5mg and 1mg doses of Arimidex were shown to decrease estrogen by roughly 50%. The 1mg/day dose also increased testosterone levels by 58% (1). In that same study, in both groups, LH and FSH also went up slightly.

Changes in testosterone and E2 concentrations in normal young men (15 22 yr old) before () and after 10 days of oral anastrozole at 0.5 and 1 mg.(1)

This would seem to suggest that for use during a cycle, a dose of .5mgs/day would be sufficient to combat estrogen-related side effects. It is, however, important to remember that some estrogen is necessary to obtain optimal muscle growth. The lower estrogen levels provided by ´dex seems, anecdotally at least, to produce a more “hard” and “quality” look for bodybuilders who have experimented with it´s use in either a cutting or bulking cycle.

I´d like to point out that the elevation in Testosterone provided by Arimidex is so large that it can be used as a “form” of testosterone replacement therapy for hypogonadal men (2). Clearly, this suggests its use in a post-cycle-therapy (as well as its previously discussed use within a cycle) to regain natural testosterone levels and full functioning of the HPTA (Hypothalamic-Testicular-Pituitary-Axis).

Literature provided by the original maker of Anastrozole (Arimidex, produced by Zeneca Pharmaceuticals) states that stable blood plasma concentrations of the compound are achieved after a mere 7 consecutive 1mg daily doses. Also, Arimidex is just over 80% effective at inhibiting aromatase (3). Thus, if you want to take it for the entire duration of a cycle of anabolic steroids, you can simply start taking it on the same day you begin your cycle. Those are some pretty good numbers, huh?

But can you use it for the entire duration of a cycle? Is it dangerous? Well, certainly reducing estrogen levels in your body is good from a body building point of view, as it reduces water-retention and the potential for gynocomastia (if there´s no estrogen in your body, you can´t get gyno, regardless of how much progesterone is floating around)(5). Luckily this stuff is very mild on blood lipids (cholesterol) and doesn´t affect them adversely (2), in the studies I´ve seen.

Click for full view

Arimidex and Cholestrol

As previously mentioned, those lowered estrogen levels could possibly (eventually) adversely affect your cholesterol and possibly even your immune function. I am, however, very comfortable recommending Arimidex for relatively long-term use. This should be the ancillary compound of choice for those on long and heavy cycles, especially since it also doesn´t inhibit igf like some other ancillary compounds (insulin-like-growth-factor is an important component of anabolism)(4).

Price of Arimidex

Though price of Arimidex will vary, this is one of the compounds I will caution the reader from buying in its legitimate pharmaceutical form. The price (up to $5/tab) is absurd, when you consider its availability from Underground Labs, as well as in research form, for less than 1/3rd of that. I´ve used both the tabs from an Underground Lab, as well as the liquid version from research-sites, and found the results from both to be exactly the same.

How to get your hands on some for free (not recommended of course because it’s illegal)

Find a friend (or yourself) who may seem a little bit on the feminine side. They might be ‘lucky’ enough to have high estrogen levels; no matter what amount, they could potentially get a insurance-paid prescription of Arimidex. So get you and your friend’s hormone levels tested. You may luck out.

References:

1. J Clin Endocrinol Metab 2000 Jul;85(7):2370-7, “Estrogen Suppression in Males”
2. Clin Endocrinol (Oxf). 2005 Feb;62(2):228-35.
3. Arimidex Package insert
4. J Steroid Biochem Mol Biol. 2002 Apr;80(4-5):411-8.
5. Progesterone is not essential to the differentiative potential of mammary epithelium in the male mouse. Freeman, Topper. Endocrinology. 1978 Jul;103(1):186-92

Each one of these songs are worth a listening to and if you don’t have them by now, lucky you, depraved man.

1. I Will Not Bow – Breaking Benjamin

2. Blow Me Away- Breaking Benjamin

3. Diary Of Jane – Breaking Benjamin

4. Let Your Troubles Roll By – Carbon Leaf

5. Show Me What I’m Looking For – Carolina Liar

6. In My Place – Coldplay

7. Grapevine Fires – Death Cab For Cutie

8. I Will Follow You Into The Dark – Death Cab For Cutie

9. I’m So Sick – Flyleaf

10. All Around Me – Flyleaf

11. Killing Me Softly- The Fugees

12. Feel Good Inc – Gorillaz

13. Macys Day Parade – Green Day

14. California – Hollywood Undead

15. I Must Be Emo – Hollywood Undead

16. Your Body Is A Wonderland – John Mayer

17. Who Says – John Mayer

18. New Divide – Linkin Park

19. My Dick – Mickey Avalon

20. She’s So High – Nilsen, Kurt

21. Wonderwall – Oasis

22. Where Is My Mind – Pixies

23. Meant To Live – Switchfoot

24. Summersong – The Decemberists

25. Sweet Disposition – The Temper Trap

Some from the book, some from the movie. All powerful quotes and some to even live by. And for those of you who haven’t yet read the book or seen the movie, go do so now.

Directly From The Original Book:

The gyms you go to are crowded with guys trying to look like men, as if being a man means looking the way a sculptor or an art director says.

“It’s only after you’ve lost everything,” Tyler says, “that you’re free to do anything.”

I wanted to burn the Louvre.  I’d do the Elgin Marbles with a sledgehammer and wipe my ass with the Mona Lisa.  This is my world, now.  This is my world, my world, and those ancient people are dead.

“Recycling and speed limits are bullshit,” Tyler said.  “They’re like someone who quits smoking on his deathbed.”

For thousands of years, human beings had screwed up and trashed and crapped on this planet, and now history expected me to clean up after everyone.  I have to wash out and flatten my soup cans.  And account for every drop of used motor oil.  And I have to foot the bill for nuclear waste and buried gasoline tanks and landfilled toxic sludge dumped a generation before I was born.

“You are not a beautiful and unique snowflake.  You are the same decaying organic matter as everyone else, and we are all part of the same compost pile.”

“…you’re not how much money you’ve got in the bank.  You’re not your job.  You’re not your family, and you’re not who you tell yourself…. You’re not your name…. You’re not your problems…. You’re not your age…. You are not your hopes.”

We don’t have a great war in our generation, or a great depression, but we do, we have a great war of the spirit.  We have a great revolution against the culture.  The great depression is our lives.  We have a spiritual depression.

“We have to show these men and women freedom by enslaving them, and show them courage by frightening them.”

Quotes From The Movie:

The things you own end up owning you.  It’s only after you lose everything that you’re free to do anything.

“Fuck Martha Stewart.  Martha’s polishing the brass on the Titanic; it’s all going down, man.”

Advertising has us chasing cars and clothes, working jobs we hate so we can buy shit we don’t need.

“We’re designed to be hunters and we’re in a society of shopping.  There’s nothing to kill anymore, there’s nothing to fight, nothing to overcome, nothing to explore.  In that societal emasculation this everyman is created.”

No fear.  No distractions.  The ability to let that which does not matter truly slide.

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