Hey Mick.

Your emails must overload you so if you get this one I’d feel lucky for sure. I bought your steroid books 1 & 2 I think plus the Chris Report, and all of that, and just recently 3, but at that time I wasn’t using just looking. But even so I kept your books. Anyway three or four years ago I stopped training dead in my tracks one day. Whatever I had, and gotten up and left, and for about the next three years I didn’t pick up a single plate of iron. I almost felt if I was eighty. Did some tests recently and found out my Testosterone levels were down around 119 instead of the 800 to 1200 range. Whooaa!!

So I began thinking about getting my levels back up and hit the plates again. I’ll be getting the testosterone injections to keep my levels up where they are supposed to be, and I figured while I’m at it why not try your beginner’s cycle of dianabol to go along with it. Everyone else’s cycles seem a little scary (health wise). I am 47, but am looking forward to some good years training. What do you think Mick? Sounds like it would help more than hurt.

Thanks for everything!
Michael.

Hi Michael,

Ah that old chestnut – been there done it, designed and wore the T-shirt mate – lost workout years down to SO many factors and it doesn’t have to be test levels I can assure you. In my new book I will outline the shit that can hit the fan believe me and if you cannot relate to it then you are not from this world mate but I am sure you will…

Personally if you are wanting to give your system a slight kick then rather than use dianabol I would suggest a simple once a week jab of ONLY Sustanon and that’s it! Just the one shot no more and I am confident that you will soon see that more is NOT better and this simple jab will be effective, give you a kick, increase your strength and libido (especially with the single shot only) and that your ass will be going faster than a whippets elbow within a week or two (on your missus that is ofc).

Dianabol is ok but the Sustanon is more for the reasons that you are asking re your down time. It is perfect for that “pick me up and gimme another chance” syndrome far better than the Dboll imo.

Go for say a 6 week run only and add a tab of nolvadex every day with the usage of Tribulus and Zinc (from your health food store as it is over-the-counter stuff) and you will be back to normal pretty darned soon I can assure you.

Train Hard, Learn & Be Strong,
Mick Hart.

“For anyone considering steroid use” This is a MUST READ… Layman’s Guides to Steroids I and II

WARNING: Don’t read this unless you are ready to GAIN Serious Lean Muscle> “Layman’s Guides to Steroids 3.0″

Hi Mick.

I am writing to you out of concern for my boyfriends health who is a complete bodybuilding adict. And I guess you could say my own ignorance.

My boyfriend is 42 years old and has been weight lifting since he was 17. He has done steroids before but I was not with him at that time.

I have never been with anyone who has done steroids. He just started to do then again. So i decided to research the side effects and the general subject on-line. I saw that he has subscribed to you site and materials. I am comforted to know that he is doing his research.

The side effects do not look promising for his health. To add to the problem he already has clinically low testosterone. So his sex drive is extremely low. And being a woman in my 30′s this is slightly frustrating.

He is reassuring me that the steroids will help. I have not seen this yet. He is also taking novatest and ephrda with caffeine and aspirin on a daily basis.

What I cannot find online anywhere is what steroids does to your mood swings and how a family member is effected or what a family member is to expect. Also is taking multiple different items such as epedra caffeine and aspirin along with novatest ok to take while on steroids?

Thank you for any guidance you can provide.
Michele.

Hi Michele,

I have covered this subject of bodybuilding health so many times especially with regards to the safety aspects, problems and prevention methods associated to steroid usage and say that YOU would do well to read my books on the subject namely the Layman’s Guides series simply because the more knowledge that you have on the subject will make it much easier to understand and confront.

However it takes two to assist here and the reading of these books is what you both need to do – together. Look over the blog I do and you will see the subjects covered in many cases, But for now I will deal with the main problem that I can see. The ephedrine.

Now if he is having “slack willy syndrome” then I am 90% convinced that it is this that is doing the job big time – or rather not doing the job of you follow my meaning. Ephedrine is like speed in many ways, if it hits your libido it will be game over for a while. Ephedrine is NOT needed for every workout in fact if any. I mean he has been training for a long time now and should by now have enough discipline to regulate energy levels to train. Ephedrine was ok for the odd workout for me at one time but I soon kicked it in the head for obvious reasons.

It is also a little difficult for me to ascertain the problem in depth simply because I do not know what types of steroid/s he is using but I do know what is causing the problems in his joy department.

Take out the ephedrine love – asap!

Train hard and be strong,
Mick Hart.

WARNING: Don’t read this unless you are ready to GAIN Serious Lean Muscle> “Layman’s Guides to Steroids 3.0“

Let’s Begin Bodybuilding Training!!!

Before commencing on the actual triceps exercises let me remind all readers that the triceps routine about to be described must be done only after a brief chest workout so that there is already a concentration of blood pumped into the general (upper torso) area and somewhat of a triceps pump to begin with.

The trick is to not expend too much energy on the chest routine, just enough to get the job done and the exercise selection should flow into the actual tricep routine. I would suggest the following (after warming up of the shoulder and chest area).

Bench press 3 sets x 10 – 8 – 6 – Close grip bench press 10 -8 – 6

For those with good recuperation a couple sets of incline b.b. or d.b. presses can be interspersed before the close grips. On the sets of ten reps one should stop 2 reps short of failure. on the sets of eight try to stop just 1 rep short of failure. On the final set of six reps go to failure on this set for both the b.p. and close grip b.p.

DO NOT add forced reps on either of these sets. You want the triceps to be primed for the actual growth stimulator. If you are concerned that you want a little more pump in the pec area then a light finish set of 12-15 reps can be added on the b.p. segment only although I don’t recommend it since you will be working the pecs more later in the week if you are employing the longer course format.

Now for the actual “triceps hammer”. This may appear too simple, and many trainees may have attempted something similar. The difference in effectiveness lies in the exact application I am going to describe. If done correctly the results can infinitely better than what may be accomplished if a trainee were to attempt this simple compound procedure without the following explanation.

There are two exercises that will be used, the overhead triceps extension (stretch) with one dumbbell. If this exercise needs description then you probably haven’t been training long enough to be reading this text.

The second exercise employed is the simple parallel bar dip. AHA! You think, this is a pre-exhaust super set that I am going to describe. You are right about that only you DON’T know how to do it! If you have tried this in the past then I am willing to bet you used it at about 10-30% efficiency and effectiveness and, if you have tried this compound set and could do more than ONE proper sequence then you are kidding yourself or just got lousy half-assed instruction.

ALL pre-exhaust super sets, i.e., pullover-pulldown (lats), lateral raise press (delts), curl-chin,bi’s; flyes-b.p. (pecs); are meant to be done in a manner that makes it not only very difficult be also undesirable from a recuperative standpoint to be used for more than one sequence. The muscle targeted should be decimated at the conclusion of this one set sequence and pumped like nothing you have ever felt in the target area if done the way it is intended.

By the third workout the tricep pre-exhaust session should look like this: overhead extension, light warm up,10-12 reps, medium warm up,5-6 reps, then after a 2-3 minute rest, a set with a poundage that will allow 10-12 reps to utter failure, then followed immediately by a set of parallel bar dips, once again to failure, but, we do NOT stop here. Standing on a bench or step beneath the parallel bars the subject takes a 3-5 second rest pause and goes for one or two more reps, then another 3-5 second rest pause and one performs as man “half” dips (half way down and back to lockout) as possible.

After another rest pause you will then perform “quarter” dips. Another pause and as many short top position lockouts as possible until you cannot support yourself with your triceps strength. Finally, after one more pause, you will jump into the top position with your arms slightly unlocked and do a static hold until the triceps give out and you are forced down into the bottom stretch position. Caution must be used here as you don’t want to free fall.

Do not try to continue a set if your arms are “TREMBLING” (remember?) uncontrollably. This is about the way the third or fourth session should go.

The first workout I would suggest the trainee stop when half reps are no longer possible. The second when quarter reps fail. The third when lockouts are accomplished, and by the fourth workout the max describe above. For those of you who can only accomplish one or two full dip, don’t worry, just continue on with the set with halves, quarters or whatever you are capable of. Make sure the preliminary set of triceps db. extension are done in a precise, strict consistent form each session so there will be a similar degree of exhaustion attained before attempting the dips.

An attempt to increase the poundage and or reps from workout to workout should be attempted while maintaining the exact form in order to gauge one’s progress. Ideally, some progress should be noted from workout to workout. If no strength increase is noticed on the primary (triceps extension) movement then you have probably “peaked”. The performance of the secondary (dips) will sometimes vary from session to session depending on the level of focus and concentration and exhaustion you achieve on the triceps stretch, just be sure to follow the rest pause format described.

NOW, the most important piece of the puzzle. The actual time between the LAST reps of triceps extensions and the FIRST rep of the dip. 3 SECONDS – MAX! By the 4th or 5th second the triceps will have recuperated more than 50% of its strength. If there is more than a 5 second gap between movements then you may as well have not done them in this fashion, as your results will be marginal. The IDEA here is to use the fresh strength of the pecs and delts as well as the semi-fresh medial and short heads of the triceps to force the pre-exhausted triceps (and in particular, long head) of the triceps to work well beyond the normal exhaustion range that it has ever been exposed to.

This will put the building process in an emergency mode, triggering new growth. Care must be taken to build the intensity level gradually so as to establish some momentum while triggering some growth from workout #1.

Some advanced bodybuilders might even get to the point after a few weeks where they may even have a partner help them force out a couple reps at the end of the primary set or a trainee could rest pause 2-3 reps at the end of the set of triceps extension ala Dorian Yates style. This level of intensity couple with the max out on the dip should be saved for the end of the cycle however. A final note here; do your extension in front of the dip bar, just drop the dumbbell when you are done with the extensions and hop on the dip bar at half position and MOVE!

This should take 1-2 seconds. Obviously some mental discipline is required, as well as guts. You will actually enjoy this workout as it is not nearly as uncomfortable as biceps work or as exhausting as lats or painful as pecs. Finally as to the rest of the routine I would suggest the following basic outline.

Train on a 3 times per week format, or a double split (Mon-Tues, Thurs-Fri). If a 3 day schedule, work legs and back on Wed, very hard and heavy. Squats and stiff legged deadlifts, or deadlifts and secondary quad movements. Rows and either chins or pull downs. Stick to the basic growth stimulators as you will progress faster in arm development if the larger muscle groups are also growing. On the non specialized tricep workout (Friday) work the chest and shoulders fairly hard but do only moderate intensity for triceps, perhaps pushdowns and kickbacks, or skull crushers and bench dips, 3 or 4 sets, peaking on the final set, no forced reps, just get a good pump.

This is a general outline as it is up to you to figure this part out. Just try to not over train. One suggestion here, I like to include a couple sets of cross-bench d.b. pullovers on one of the lat workouts with med-heavy weight (12-15 reps) as this stimulates the long triceps head in a unique manner and lends itself well in the overall scheme.

One last variation on the sledgehammer super set (actually a tri-set), save this as a end of cycle shocker on the final session or two. Before doing the extension-dip combo, do a set of cross-bench pullovers (or even better, decline d.b. pullover) to exhaustion, and then exactly 30 seconds later do the pre-exhaust set…….

Train Hard, Learn And Be strong,
Mick Hart.

WARNING: Don’t read this unless you are ready to GAIN Serious Lean Muscle> “Layman’s Guides to Steroids 3.0″

Those of you who have been training intensely for at least a year anyway, preferably longer. This series of very specialized training regimens is intended for those honest bodybuilders who are temporarily maxed out on their bench, dip, pressing variation poundage’s and seem to come up with the same upper arm girth measurement even when putting on body weight.

Does your upper arm increase only fractionally when on gear? If the answer is mostly yes, the these words of wisdom are intended for your eyes. The rest, keep “buffing up” on the pec deck and come back to this when you have paid some dues! That said, lets get to the point. Triceps, the real key to upper body development, the long head, key to triceps mass.

Thicker, stronger triceps equate, more or less to bigger benches, dips, presses, thereby leader to thicker pecs, fuller delts and yes, even bigger lats. Most novice trainees focus on bench pressing and the first muscles to respond are the triceps, moreso than the pectorals for which the b.p. is practiced. In fact for most bodybuilders, I use the word “bodybuilder” lightly, I would estimate 60-70% of their triceps development is attributable to various forms of bench pressing, the rest from other isolated triceps exercises.

Now, eventually a bodybuilder will level off on his pressing poundage’s and even with much specialized training on the triceps further gains become near impossible. Poundage’s stagnate, arm size will eventually decrease from overtraining in frustration, the “more is better theory” at work. Believe me I know how this goes, dear reader, I have learned the hard way. I have LEARNED, through trial and error, learned through enlightened observation the successful way to break through sticking points time and again. I have used the simple methods that I will reveal for many (25+) years on myself and my students at least 95% success rate!

This is not hocus pocus bullshit. No double-blind university studies with doctors in white coats and notebooks. I have no agenda, no axe to grind, no crappy supplements to sell. Most of the time I recommend sensible conventional moderately high intensity training and admit that people will progress on a variety of workout regimens depending on their genetic limitations and personal habits. If they are on “gear” when training intensely, I recommend its moderate and sensible use when available to otherwise healthy individuals, especially when attempting one of the sledgehammer-sticking point smashing specialization routines that I advocate.

These routines are to be used for short infrequent intervals, why not make the most of it, right? If you disagree then you are already defeated my friend, doomed to frustration and failure. With all that out of the way we can get on to the actual training application that I GUARANTEE will shake your tri’s out of their lethargy and leave them trembling. Furthermore, you will enjoy training them and not end up exhausted, over trained, and pressed for time, let alone bored out of your mind.

Sledgehammer! We will use a “sledgehammer” on the targeted muscle rather than a chisel. No chipping away, just a brief, concentrated blast at rather infrequent intervals over a short time frame. Our intent is to temporarily create new growth as the body attempts to adjust to this “shock” attack. Because of the concentrated nature of this training application it is strongly suggested that the user follow the recommended guidelines. On paper the following triceps routine might not seem imposing…….. don’t be fooled. Before describing the exercises to be employed I will suggest several application protocols that can be used as to the scheduling of workouts.

1. The all in one “short” course. This requires that the trainee train all triceps related movements (chest, shoulders, tri’s) all in the same workout every 4th to 7th day and work the rest of the body on intermittent workouts. A total of 4-8 specialized tricep “blitzes” done consecutively until new growth stalls and staleness, either, mental or physical occurs. The most common course here (and proven) is every 5th day for 6 consecutive workouts. This is approximately a month of specialization after which, isolated tricep work should eliminated for 7 to 10 days and then a more conventional training approach be used for a considerable time.

Another variation of the aforementioned schedule would have the trainee do the tricep specialization 3 times in the first 10 days, then train the triceps conventionally for a couple weeks (one or two tricep sessions per week) then come back to the tricep specialization for another 10 day interval, starting out at a somewhat higher level of intensity, having been indoctrinated to the system on the first pass.

2 The long course. This requires the subject to train the triceps twice weekly, approximately 5-6 weeks. The first workout being the “sledgehammer routine”, the second workout will be a conventional approach of moderate intensity, an effective variation here for those who are “chemically enhanced” would be to use the sledgehammer session on workouts No’s 1,2,3, and the conventional session on no. 4. This will enable an advanced bodybuilder to quickly progress to maximum intensity within a two week span. This is desirable since it will take 2-3 workouts to adjust to the exercise application and get workout poundage’s correct.

Hereafter the subject will continue to train on he twice weekly schedule for another 3-4 weeks before coming off the specialization. These time tables are just a suggestion and will apply to most. If you find yourself progressing for a longer period then by all means continue until growth stops and or staleness sets in. We are now ready to reveal the actual exercises and their application. The “application” is of the utmost importance here.

Most of the following will look familiar. Most trainees will be well acquainted with the exercises described and may have even tried variations on the theme presented. Once again don’t be FOOLED! Unless myself or a very few individuals alive have actually trained you, my friend, you have not “hammered” your tri’s like the way I am going to describe. I reiterate, exact, precise, application is a must. Here goes……….!

Keep Training Hard, Learn And Be strong,
Mick Hart.

WARNING: Don’t read this unless you are ready to GAIN Serious Lean Muscle> “Layman’s Guides to Steroids 3.0″   .

Looking through the magazines and other literature on the subject of gaining muscle, you may often be surprised at pictures of champion bodybuilders that have abdominal distension (‘bloated gut’ or ‘roid gut) even though they have extremely low body fat levels. The causes of this condition are debatable and one possible cause often quoted can be ‘abuse’, (note not ‘use’) of highly androgenic anabolic steroids and / or large doses in total of anabolic steroids regardless of androgenicity (androgenic means ‘masculinizing’ and highly androgenic steroids tend to be the most anabolic but cause more problems than steroids of low androgenicity in terms of side-effects).

However, there are some very effective anabolic steroids of low androgenicity such as Anavar (oxandrolone) that may be all that some people need and avoid ‘bloated gut’ at the same time (Anavar is quite often amazing in terms of results without androgenicity in the women).

Another possible reason for ‘bloated gut’ in bodybuilders and powerlifters is the use of very heavy weights in movements such as the squat and deadlift that cause the athlete to gain a great deal of muscle in the midsection i.e. in the ‘six pack’ and obloquies etc due to the fact that these muscles in the abdominal area are required to support the body in the performance of such heavy lifts and are greatly stimulated to grow in many cases due to the forces that they generate in stabilizing the body during heavy lifts.

Again, this is a problem that is difficult to avoid since in order to build the foundations of a great physique, heavy / very heavy weights are usually required in basic exercises such as the squat, deadlift, bench press, and so on. However, having said this, for most people who train ‘heavy’ the abdominal region does not become too big, and also, the abs will not become ‘overgrown’ virtually overnight, and so there is plenty of time for the athlete to modify their training, diet, supplements etc. before the issue becomes a problem.

However, there may be another very important reason for the abdominal bloat, and this reason may be lack of protein, and this may not be obvious because a person may be eating more than enough to cover their need for protein, but if it is not being digested and absorbed once it has been eaten, then the body stands a chance of becoming protein deficient (negative nitrogen balance in the body), especially when there is a greater demand for amino acids during steroid therapy and hard training.

What does this have to do with ‘roid gut’? Well, as you can see, a person can become protein deficient just by being unable to use and process enough amino acids from each meal. Kwashiorkor’ is a condition seen in Third World countries, and it is caused by lack of protein in the diet, and / or inability to absorb the amount of protein to keep them healthy. This is speculation to some extent, but many of today’s professionals have such incredible muscle mass that it may be true that their digestive systems cannot digest and absorb enough amino acids from protein, even when eating six or more meals per day.

The major symptom of Kwashiorkor is a bloated, or very bloated, midsection, and this is mainly caused by lack of protein intake, either in terms of gram amounts or in terms of inability to digest protein properly. Note that the cause of the bloated gut in kwashiorkor appears to be swelling of internal abdominal organs and tissues, and not any involvement with muscle tissue. Therefore, some of the abdominal bloat seen in some of today’s pro bodybuilders may be due to internal non-muscle tissue that has caused swelling and so pushing the abdominal muscles outward, giving a bloated appearance to the midsection.

I don’t think that it’s the way to go for professionals to eat more protein, because intake can only go so high, and then above that amount, more protein may simply be unusable in the time available each day.

So, the options are:
1. More meals per day each with a usable amount of protein at one / each sitting (too much protein at each sitting cannot be digested properly). It is considered that around 30g of protein can be efficiently used at each meal, although this can vary greatly for the individual.

2. For professionals, the use of intravenous drip-feed solutions of amino acids and other nutrients could be used to overcome the limitations of the digestive system. Since it would be awkward to carry an IV-bag around on it’s stand, then exploration of methods to use IV solutions could be tried in the p.m / a.m. whilst you are asleep. Alternatively, pro bodybuilders take naps during the day, and so this could be a good time to do it i.e. hook up to the IV-bag during a nap.

NOTE: The use of such an IV system to potentially supply more amino acids per day than would be possible from food could potentially be of enormous advantage to the athlete attempting to create a world-class physique, and to those more advanced, such as competitors in the Mr. Olympia. It is also very important to note that food should be eaten as usual during such IV-nutrient therapy, or else the potential to deliver the enormous amount of usable nutrients is negated by the loss of protein etc. from the avenue of the diet via the digestive system from food eaten.

Train Hard, Learn And Be strong,
Mick Hart.

WARNING: Don’t read this unless you are ready to GAIN Serious Lean Muscle> “Layman’s Guides to Steroids 3.0″