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Train hard and 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“

Remember that we really do want to hear what you have to say about bodybuilding, but anyway this week we’re going to hear what another Bodybuilding great has to say, and his name is Richy T. So anyway, it’s all yours Richy mate – fire away…

“Hi, my name’s Richie, and I usually train in a very hard core bodybuilding gym, called Al’s Gym in Lymington. We get very few women and very few fitness types, but if they do enter our domain, they are made to feel very welcome and usually stay for good.

As I am a fanatic about the world of bodybuilding, I like to try other gyms and equipment out, as they say a change is as good as a rest. I have been to many gyms, some welcome and help you with open arms, some make you feel as welcome as Ronnie Coleman at a Klu klux Klan meeting – and they call it a business? Anyway regarding the latter, here is a little story.

I went into Bournemouth to use an apparently well equipped gym, at the entrance, was a sign saying: ‘ALL WELCOME’ FIRST WORKOUT FREE!

I walked up to the counter and over walked this man, who reminded me of John Inman (I’m Free). He asked for £4.00! I said it is my first time here AND as your sign says, it’s free.

“But I can tell you have trained before”, he went on to say, (yep, I have 20 or so trophies), “…. so that will be £4.00.!”

“I know I have trained before as you put it but it’s my first time here!”, I said…. “That’s irrelevant young man”.

So I gave him his £4.00, went into the changing rooms and got changed. As I am looking around the changing room walls at all the glossy photo’s, I noticed there was not even one Olympian, or Pro body-builder, they were all from “Mens Workout” and “Gym” and other faggot mags. After a few tuts thinking “strange gym”, I proceeded into the gym itself and thought “legs”, so off I went squatting.

I always train alone, so I usually have to ask for a spot. I put the bar on my traps and step back, this guy might as well have been shagging me, he was that tight into my arse, but as a true pro I carried on. I got to my last couple of reps and I really needed his help as I was coming out of the squat position. I swear on my mothers grave he had a “stiffy”!

I totally lost my concentration and dropped like a stone, only the safety bars saved me from being a cripple, as I looked around he was grinning like a Cheshire cat! I told him in no uncertain terms to go fuck himself before I paint the gym with him. He could not see that there had been a problem, as you can imagine this caused a scene, in which every gym member was staring at us.

As I’m looking around all fired up and leery, it dawned on me that I was the only “un-lycra clad” person in the gym, of about 30 to 35 men the whole gym was Faggotsfield!!

The owner then asked me to leave. “Why?”, I said…. He said, “Your sort are not required here – I’m afraid you’re too macho and rough and I don’t want my clientèle upset!”

I grabbed my stuff and went to the counter and asked for a refund, the nonce said NO! After I had thrown a right hand to his lovely capped teeth (breaking two fingers), I decided to leave hastily. After a day the police turned up at my house. I gave a statement for once in my life I actually told it as it was, “the facts” and “faggots”! To my utter shock, the fag who spotted me was a copper, (who would have believed it a bent copper eh?). Eventually I was basically told off and cautioned, so now you are all thinking where is this story going to – yeah?

I don’t know neither do I care, but gym owners “Wake Up” – business is business whatever. I would also like to add that the bent copper and I are extremely happy together (JOKE).”

Anyway, let’s leave it there for this week while you at least have a smile on your face, so next week we will get some really great bodybuilding tips as well as proven supplement suggestions, so until then…

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“

Now first of all I’d like to thank Lawrence for sending us his muscle growth tips, and you should really have a go at his bodybuilding workout routines revealed below…

You think you know better? Well I’ll be the judge of that, but I’d love to hear what you consider to be effective muscle growth tips, so if you want your bodybuilding workout routines published on this blog, then send them to mick@mickhart.com

I have been training seriously for the past two and a half years, with reasonable progress until I hit a plateau in the past 6 months. After serious gains, going from 170 lbs. to 210 lbs., in 6 months, and then leaning up to 190 lbs. Once I hit there, I tried to increase my weight and the weights I was using, but I had hit a brick-wall (although with the supplements I was using previously – provided by Mick, I would have gone through the wall and come out the other side, but that’s a different story).

I had limited motivation and could find none in the magazines that I was reading (No Bull excepted). I thought that I would have to start using the puffy machines to gain some motivation, but then thought … NO WAY, I’M NOT A GIRL, ONLY WOMEN WHO DON’T WANT TO PUT ON MUSCLE USE MACHINES!

I started on a method of increasing my strength and my muscle mass at the same time. If you are hoping to read about some incredible routine that will give muscle mass and lean you up at the same time, this is not it. This routine will give you increased muscle mass, but not necessarily the lean part.

What you need to do is find your three-rep maximum, and also your six rep maximum. From there you can start the workout. Each time you do a set you will feel more powerful, and also quite tired, but you must continue. This bodybuilding routine should be used for a maximum of six weeks, and only every six months.

Routine 1 (Chest and Back)

Bench-press 1×3 (1×6), 1×3 (1×6), 1×3 (1×6)
Lat pulldowns 1×3 (1×6), 1×3 (1×6), 1×3 (1×6)

Incline bench 1×3 (1×6), 1×3 (1×6), 1×3 (1×6)
Cable rows 1×3 (1×6), 1×3 (1×6), 1×3 (1×6)

Flyes 1×6, 1×6, 1×6
1 arm rows 1×6, 1×6, 1×6

Routine 2 (Shoulders and biceps)

B/bell press 1×3 (1×6), 1×3 (1×6), 1×3 (1×6)
B/bell curls 1×3 (1×6), 1×3 (1×6), 1×3 (1×6)

D/bell press 1×3 (1×6), 1×3 (1×6), 1×3 (1×6)
D/bell curls 1×3 (1×6), 1×3 (1×6), 1×3 (1×6)

Lat raises 1×6 (1×12), 1×6 (1×12), 1×6 (1×12)
Conc curls 1×6, 1×6, 1×6

Routine 3 (Triceps and lower back)

Cl grip bench 1×3 (1×6), 1×3 (1×6), 1×3 (1×6)
Deadlifts 1×4 (1×7), 1×4 (1×7), 1×4 (1×7)

Pushdowns 1×3 (1×6), 1×3 (1×6), 1×3 (1×6)
Back extensions 1×15, 1×15, 1×15

1 arm ext 1×4 (1×7), 1×4 (1×7), 1×4 (1×7)

Routine 4 (Legs)

Squats 1×3 (1×6), 1×3 (1×6), 1×3 (1×6)
H/string curls 1×7, 1×7, 1×7

Leg Press 1×3 (1×7), 1×3 (1×7), 1×3 (1×7)
Lunges 1×8, 1×8, 1×8

Calf raised 1×8, 1×8, 1×8, 1×8

All of these bodybuilding routines call for supersets, for example, day 1′s first exercise should look like this:

Do B/press for 3 reps (max weight), then straight to pull-downs 3 reps (max weight), then back to a lighter weight for 6 reps on bench, then back to a lighter weight for 6 reps on pull-downs. Then you get a rest (2 mins should be long enough get all your strength back for the next quadruple giant set.

Each time you go back to do these routines, try to use a little heavier weight, and by the end of the six weeks, you should have increased the weights you are lifting by quite an amount.

When I started this routine, I was benching 130kgs for 4 reps; now, only 4 weeks later, I can do 150kgs for 5 reps. Not bad for someone who weighs 92 kgs.

I have enjoyed writing my first article for Mick, and can quite honestly say that Mick has been a great mate and also someone to turn to, to bounce ideas off, not just for bodybuilding training, but also supplement and nutrition ideas.

Well cheers Lawrence, you really know your stuff!!!

Remember if you want your bodybuilding workout routines published on this blog, just send them to mick@mickhart.com

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“

Well let’s continue to see what Alan has to say about bodybuilding over 60, and I must say I was well impressed with his diet tips…

“My weakest body part by far is my chest; I have made very little progress, weight-wise, with pecs exercises – hence the alternative exercises for extra stimulus. The osteopath believes this “weakness” is related to the condition of my cervical (upper) spine, where vertebrae have boney edges, causing engagement with the radial and other major nerves in the upper arm.

However, he has given me clearance to do squats, which I am now introducing to my training after an interval of over 20 years! My strongest body parts, by virtue of weight used, are my quads; I can handle 300 kg + for 10 reps on the leg press.

Training is the “fun” part of the action. The hardest part of the total bodybuilding over 60 package is, without doubt, nutrition for me. I know that I have eaten “cleanly” for an entire year, with little or no cheating or resort to processed (unhealthy!) food. I have to cater for myself, so can be really hard on myself -

But … am I getting enough? I have no idea!! Before I started training, I had weighed 158lbs for as long as I could remember. My top weight, – about now, in fact – has been 177lbs (80.2kg), so I guess I’m doing SOMETHING right! Try as I might, I don’t seem to be able to go much beyond 80kg, at a height of 69’’.

Measuring percentages of carbs/protein/fats intake isn’t exactly rocket science, I know, but I have NO IDEA how to do this for myself. This is where a personal trainer SHOULD be able to advise AND produce the figures to determine my optimum food intake. I have never had a bodyfat measurement taken either.

These are serious omissions, I believe, where I MUST get good advice and guidance for me to make a very REAL impression next time around. Dieting down for that competition was sheer guesswork and absolutely horrific, as I didn’t know what I was heading for. I tried proprietary fat reducers … but couldn’t sleep!! I did lose 4 – 5 lbs though but I was by no means “cut”! As it is, my daily diet is roughly as follows:

Breakfast: Always the same, every day! Half grapefruit, bowl of sugar-free muesli with skimmed milk, 2 whole boiled eggs, wholemeal bread with olive margarine. And … my life saver, to set me up for the day – a pot of tea (skimmed milk, no sugar) and a glass of water.

Mid morning / pre-workout:
250 ml skimmed milk, 60g whey protein powder (75%), banana, dessert-spoon flaxseed oil – all in blender.
Glass of water.

Lunch:
Various options on cold meats (3 slices ham, corned beef, or similar) OR small tin tuna, with hard-boiled egg, mixed salad, French dressing. Two glasses water.

Mid afternoon (OR IMMEDIATELY post workout)
250 ml skimmed milk, 75g whey powder, teaspoon creatine, 2 teaspoons raw brown sugar, 1 teaspoon cocoa – all in blender.

Dinner:
Various combinations of chicken fillets or joints – oven-cooked or in casserole. Potatoes, green vegetable OR fish fillets, beef casserole, spag bol … other pasta. Water.

Late evening:
Fat-reduced yoghurt with 30g whey protein. Water.

Supplements taken daily: 1 multivit tablet (for the over 50′s!) 2 tablets glucosamine with chondroitin. 1 capsule vit E. 1g vit C. 4 dessicated liver tablets. Creatine as above (4 week cycle, then one week off). Then 4 capsules ZMA before bed.

So … now you know ! And, if I can do it, then anyone can. Just my example has prompted three young and up-and-coming guys at the gym to say that they want to try their luck and will be competing next year – and I hope I’m around to see that they do!

At least, I’d have someone to oil up my back, wouldn’t I ?”

Cheers Alan for this excellent contribution as an introduction to my Layman’s Steroid Guides 1V, that will include a special chapter for bodybuilding over 60.

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“

Anyway, logically in the final of our bodybuilding training routines; but paying most attention to variety, we move down to the legs. So, onto the quads or QUADRICEPS FEMORIS, vastus internalis, lateralis and vastus medius. The latter set now often referred to as ‘tear drops’. These are the extensors of the thighs, balanced by the biceps of the thighs, which is the large muscle at the back of the thigh, brought into use when the leg is bent bring the foot to the buttocks (and very easy to cramp ..ouch)

The best bodybuilding exercises for these is the leg curl machine, usually found in both home and modern gyms. Athletes develop such thigh biceps by sprinting and other track events. As for the earlier extensor muscles of the thigh, all squatting moves, front squats, hack squats, straddle lifts, leg presses, smith machine exercises, bench squats, partial squats, unlocked squats, sissy squats and again all sporting activities like running and especially jumping.

Its easy to change your bodybuilding training routine often, yet still use the best exercises with just a little imagination and thought. Better still is to change frequency of workouts and sets and reps, shock your muscles out of that apathy. If you usually train 4 sessions a week, drop it to three and notice any change. If you improve, so much the better, if not, simply drop back to your original plan. But do give it all some thought, nothing is written in stone – see what works for you by trial and error.

At rock bottom now we come to the CALVES or gastrocnemius (Greek name from frogs bellies would you believe) with the main muscle group on the front of the shin being the tibialis. The calves are exercised almost continually, whenever we are standing (I do heel raises on the kerb when waiting for a bus, to much amusement of other passengers) or moving upright.

All sports of the running variety, especially sprinting (try running in soft sand) develop the calves, but of course bodybuilders isolate the group further and use heel raises, best on a block to stretch fully the muscles. Try a variety of foot positions for both calves and toe raising for tibialis. Calf machine raises, calf raises seated with the barbell placed across the knees, and perhaps best of all, single leg calf raises, holding a dumbbell for added resistance and with toes on a block to stretch the muscles to the max.

Next week we won’t be looking at any particular muscle group in particular, but we will be focusing on other ways to bring some variety to your regular bodybuilding training routines, so until then…

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“

So, the next muscle group on our extreme bodybuilding workout hit list is the tank tops friend, the LATISSMUS DORSI, or as us muscle heads know it, the lats. Like the pectorals, this set of muscles respond favourably to training soon developing bigger and better than the non-weight trainer. You can always pick out a bodybuilder by his better than average lats, which adds greatly to the beach type V shape physique.

Choices of muscle growth exercises include all variations of pull downs on the lat machine or whatever piece of fixed apparatus you may have in your gym. Or simply practise chins or pull ups on a bar. All types of chins or pull downs from pull downs in front or back of neck, wide or narrow spaced grip, single or double arm pull downs (or chins) all work the lats and biceps, with a little help from the forearms as well. You can do lat machine pull downs with nice chrome bars, or use a thick tought rope over the handles ….it all helps!

If you still have a set, use chest expander overhead pull downs – the ultimate in full contraction from cables. Gymnasts display great lats and triceps and fully high biceps with all the rope climbing and bar work they practice. Again such things like climbing also really develop a strong grip.

Already we are half way down in our anatomy travels, and next is the waist or abdominal region, in the main being the ‘six pack’ or rectus abdominus. This area is developed by the many kinds of leg raises both with straight or more recommended bent legs, especially if you suffer with low back aches from hip muscle imbalance (shortened muscles of the ilopsoas) Use also sit ups again with legs bent, more commonly termed as crunches.

Begin from floor and work up to crunches on incline ab bench or hanging knee raises from chin bar. The abs really do move over a short range of inches or perhaps more cms. After that low back group, mentioned above, known also as PSOAS, comes into play. Although relatively unknown, it is extremely important and can result in major muscle imbalance causing many problems, the main one being ‘bad back’, limping and bad posture. So avoid any sort of old fashioned toe touching exercises unless you are anatomically suited to such movements, and few are.

Now when it comes to extreme bodybuilding workouts, for the side muscles of the waist or obliques, the most used exercise is the side bend, using a heavy dumbbell. All overhead lifting effects the obliques, so if you use free weights, chances are your obliques already get plenty of work., but diet will of course show them up to full advantage, rather then being overweight and having ‘love handles’.

By passing the sexual organs and penis enlargement methods, from vacuum pumps (how do you explain to the wife how you caught your willy in the hoover??) to Karma Sutra insect stings to swell the old sleeping serpent, we move quite rightly to the upper thighs and buttocks.

Whilst most people do not wish to enlarge the buttocks, they are mighty important muscles, and gorgeous glutes or the gluteus maximus, can and do look better with exercise, even if its just to lose unwanted obesity in that area – usually a female desire.

The glutes are exercised in all dead lifts, straddle lifts, leg presses on various machines, all types of deep knee bends and most weight lifting. High rep half squats along with sensible dieting MAY spot reduce this area somewhat, although any exercise has a toning up effect and will reduce fat so long as the calories are limited.

So that’s enough for today’s bodybuilding training routines and muscle growth tips, until next week when we will come to the end of this series of extreme bodybuilding workouts.

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“

So let’s continue at looking just how we can add some spice to those routine bodybuilding workouts and exercises…

Also recommended for building arms are fixed machine PEC DEC and similar compressions machines found in all top gyms for those without weights or again for a change, or even warm up, try the many forms of press ups or floor dips. These too have multiple varieties of exercising, from hand spacing changes, to high fast press ups, with hand clapping in between pushes or even single arm push ups, or on finger tips. The latter used often by martial experts really impress non-bodybuilders.

For upper chest workouts, try INCLINE bench pressing, again using free weights, (make sure you have spotters around and still awake!) or machines with barbells and dumbbells or the reverse stance of floor dips with your feet raised higher than your head. For lower pecs, use the old standard vertical dips on parallel bars, adding extra resistance when you can exceed 20 reps with a weight attached to your lifting belt. Make sure you do complete full range movements and not just slight unlocking of the elbows – great also for triceps and lats.

Just think three popular muscle groups exercised in one go -must be a bargain! To gain chest EXPANSION and the lung fitness and accompanying health benefits, the best and proven exercise is the combination of SQUATS along with breathing pullovers. The prime requisite is that you perform enough high reps squats to make you literally gasp for breath, so you would need to squat for at least 20 reps, using around bodyweight in poundage, followed immediately by the pullovers, using a medium to light dumbbell, swing bell (centrally loaded dumbbell rod) end over or cross over a bench.

You can also use pulley arrangements. The main thing is to use light weights with the emphasis on stretching your rib box to the full. Aptly named because they look like the teeth of a saw, i.e. SERRATUS MAGNUS, these muscles are now noticeably pronounced in most muscular line ups, making a beautiful tie in with the abdominals.

To fully develop this group, include in your workout, prone flying exercises, and pullovers on bench. Do both straight arm and bent arm pullovers, the latter allows a lot more weight and is great also for lats. Early lone trainers often had to pull over the barbell first before using it for bench presses, and some impressive poundages have been recorded in this lift.

That’s it for today’s look at boosting your Bodybuilding workouts And exercises, so have a go to put these muscle building tips into action, and please feel free to share comments with other bodybuilders in the comments form below, or just join us on facebook and write on my wall!!!

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“

The chances are that unless you are a power-lifter or on some sort of specialist program, i.e. slimming, bulking up or record breaking lifting, then you will be like most, working out on a so called ‘normal routine’ of eight to twelve exercises for all round body-parts, or splitting them up on ‘split routines’ if more advanced.

An example of a standard routine would, after warm up, consist of usually dumbbell presses, mostly alternately pressed, for deltoids and triceps; basic squats for legs, general metabolism and chest expansion; basic bench presses for pectorals, triceps and shoulders (frontal deltoids).

This would be followed fairly soon by dumbbell flyes, barbell rows for the arms and of course lats and upper back; triceps extensions for guess what, that’s right, triceps; barbell curls for biceps, perhaps some reverse curls for a bit of forearm work. Lateral raises for deltoids; calf raises for lower legs (if we said gastrocnemius, who would know?) etc.

Split routines would probably follow the usual pattern of ‘push /pull’ alternative sessions, or more often lower body workouts one session and upper body the next workout. Nothing wrong with any of that, and it works for most, most of the time. BUT! Being human, the majority of us get bored doing the same thing, the same bodybuilding exercises, the same workouts, at the same time…. bored, bored, bored…. and when you are not putting your heart and soul into exercise, once it becomes just automatic, then you begin to lose interest and progress slows and eventually halts.

Fixed Press – A Great Triceps Exercise Too!
The answer is VARIETY! Sure use the basics that work, and the exercises you like, and of course avoid the exercises you hate by substituting some of the following. Nothing new, no magic formulae, just alternative exercises to try out from time to time to add spice and jest to your bodybuilding workouts.

So here, perhaps for future reference, or to use straight away, are suggestions for when you need a change of schedule to boost progress. Alternative exercises for top to toe workouts! Taking it from the top, here we go…….

Even in the scalp there are muscles, holding them too tense, too long, can soon bring about a headache, and even hair loss and it does help to try wrinkling up your forehead and face as often recommended in books on Yoga, followed by complete relaxation to keep you looking young, or so the beauty experts promise (it’s too late for me to start!).

Following on down to the NECK and looking at the neck from the rear, the main contributor to a thick muscular neck is the TRAPEZIUS for which you can exercise via all types of overhead lifting, deadlifts and all forms of barbell and dumbbell rowing, with emphasis on upright rowing to really pump the ‘Traps’ – a la Lou Ferringo. Try narrow hand spacing, knuckles to the front, lifting elbows high and keep going until you obtain a real saturation of blood to the area.

Also fine for Traps is the exercise of shoulder shrugging, whilst holding weights, either with barbell, often lifted in power racks, or dumbbells, the power mans tester of the ‘Farmers walk’ certainly calls upon the bodybuilder to have stronger than usual Traps. You know when you have had enough when your face begins to ‘twitch’.

For the frontal neck muscles, head resistance work using a towel or head straps with weights attached, or even ‘buddy resistance’ as wrestlers often do in training (all wrestlers are ‘buddies’,and can act with it…) i.e. get a partner to resist your neck movements, try also ‘wrestlers bridges’.

Now, I don’t want to wear you out this week, so I’ll save some more alternative bodybuilding exercises and workouts for next week, so till then…

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“

Let’s assume now that you are well into your 2 years of foundation training. Now is the time to start thinking about when you will start using gear and in your time away from the gym to be finding out everything you can about the subject of steroid cycles – you can never know too much. How do you find out?

First, buy a good quality guide to using steroid drugs for bodybuilding. This is more important than placing an order for a collection of drugs which may or may not be real. There are several good books around, but my Layman’s Guide II is a good as any and better than most. It tells you about real drugs that are obtainable, warns you about fakes, is realistic on doses and entertains at the same time.

If you want more details about the drugs themselves then the World Anabolic Review [WAR] is a good buy; it is 10 years old now but most of what is in there is still true. There are newer books available published in the USA but they are often directed towards tackling the very specific problems of getting good gear in the USA. You can find out plenty by prowling around the internet but be wary of some of the courses recommended.

Some of the answers can be as daft as the questions – as I said in a recent post, you don’t always know who is providing the answers. Assuming now that you have read everything and think you know what you want to do, you can now at least talk sensibly with others about steroid cycles, avoiding side effects, etc. You will know (or should know) who in your gym is using gear and you should have worked up a relationship so that you can gain from his (or their) experiences.

By now you will know where the local supplier is and you will probably know who supplies good stuff. Be wary. There are too many toe rags out there who are ready to rip off a newcomer by selling crap gear or good gear at a high price. I even know of cases where one bastard sold some crap gear to young guys at a high price because “you’ve got to pay a good price if you want real quality gear.” Arsehole!

Some where along the line you will have to trust someone but don’t spend too much money until you are sure that the guy is selling you good stuff. This rule applies to guys in your gym just as much as anywhere. Even best mates like to find ways to get rid of some crap gear they got landed with.

Make your first course short and simple. This way you minimise the risks, minimise the costs and find out how your body reacts. If the gear is good you will grow. Learn how to get off gear and keep your gains – this will be easier after a short course anyway.

So what else do you have to do? Prepare for your course. Write down everything you are going to do; the full steroid drug programme you are going to use; what food you will eat every day; the times at which you will eat, train and go to bed every day; what you will do on your off days. Be ready to follow all the advice in your guide book about cleanliness, hygiene, injecting techniques, etc.

Then plan ahead. First do not start the course unless your training is going well, that you can afford to get all the food that you are going to need while you are using gear and that you are going to be able to get to the gym at the right time for every single work-out. Only if you do all these things will you get the full benefit from the gear you use.

If you have got everything planned out go for it and enjoy the best work-outs of your life. Come out of it after 6 to 8 weeks with all that extra muscle and strength and make sure that you have planned your taper so that you keep almost all the gains; add in extra supplements like creatine, glutamine, etc. Give yourself a good few weeks off all drugs and review what you have achieved.

Already you will know far more about gear than you did a few weeks ago but carry on learning. What was good? What was bad? What would you like to improve on? What do you want to get out of your next steroid cycle? When will be your first contest? Competing gives you target dates. By such a date you have to be a certain size and in good ripped condition. If you don’t have contests to aim for you need something else which forces you to set targets which cannot be abandoned.

I would say the same on this even to advanced competitive bodybuilders. Many a bodybuilder has said that he is taking a year off to build some more mass. What happens is that after about 4 or 5 months of serious training stagnation sets in, diets become untidy with too much junk food and the fat builds up. Then the next contest phase approaches and suddenly it all gets serious again. Avoid this by not allowing time between contests to be above about one year and if its your first contest don’t worry that you are still smaller than Ronnie Coleman, build some basic mass, get into condition and get that contest experience.

That’s it! I don’t know if I have told you a single thing that you didn’t know already but I do know that many simple things in bodybuilding have to be said over and over again because nobody takes any notice. They are looking for that secret which has been hidden from them and has held back their progress. Guys, it doesn’t exist. Get down to the gym and just do the work, hard and consistently; eat properly; get plenty of rest and stick with it. You’ll make it in the end.

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“

During the last 18 months or so I have become a surfer. Not of the waves at Newquay – as a kid I couldn’t even roller skate without getting injured every day – but of the Internet and I have marked almost all the bodybuilding sites that I could find around the world. Some of these are not very good and I have dumped them, but others are quite informative. No doubt many readers will be better at using a computer than I am, but nevertheless I have picked up some useful information about bodybuilding training with steroids.

Poking around on discussion boards, one thing I notice repeatedly is the number of daft questions being asked about steroids and other gear used by Bodybuilders. Some web site monitors complain about the barrages of questions which they receive, all of which could be answered by looking in one decent book about drugs use in bodybuilding. I know that everyone has to start from scratch and learn but are there not some basic rules that should be applied? Basically there appear to be three types of questions.

1. I am just going to start my first cycle and I have the following drugs – [list of various drugs and quantities] – what do you think of the following course – [another list of drugs and dosages]?

2. I have just bought the following – [another list of drugs and quantities] – what course would you recommend for a first cycle?

3. I have been on the following course – [drugs programme that a top Pro would consider a bit heavy]. I have been having problems with headaches, I have swellings around my nipples, I have acne on my shoulders and back and my eyes have gone yellow. What do you think is the problem? Do I need to change my course?

There will be variations on these questions but you see the basic format. Someone is plunging into a drugs programme without doing basic homework. Is it not a fact that if you are serious about using powerful drugs, then before you even think about swallowing pills or sticking a needle in your bum, you find out everything you can about the drugs, what’s what; which are best for bulking; which are best for dieting down; which cause most side effects; which drugs to use with others in a stack; how long to stay on drugs; how long off; what dosages to use; etc.?

Apparently, the answer to all these questions is: buy the drugs first and sort out the rest later. I know of many cases of rookie potential bodybuilders buying the drugs before even joining a gym and starting to work out.

Most of you who have read the No Bull collection or this blog on a regular basis will be more sensible but even I get my share of unnecessary questions. Guys, if you have decided that bodybuilding and getting seriously big is very important to you and that you intend to use whatever it takes to get there then do it right so that you get maximum benefit and minimum risk.

Now I may not be a bodybuilding guru but I have been involved in the sport for a long time as a gym owner and as a competitor and I have learned by observation and experience. I want every serious bodybuilder to succeed and build that outstanding body and I do not condemn you for wanting to use gear. What matters is your health. So what do you have to do to get it right?

First of all train hard and seriously for one or two years – longer if you are under 20 years old – without using any gear or even thinking about using gear. This is not just an old fart trying to hold back your bodybuilding progress and you will be able to give me names of juniors who have thrived on gear. You can think what you like about me but the reality is that for most young men, using gear without building a basic foundation first is a recipe for disaster.

There is no doubt that on gear you will grow like a weed, but with proper training and nutrition you would grow like a weed anyway. I have experience of men who train for a few months, hardly grow at all and assume that they need gear. The reality is that they don’t grow because they don’t train properly or hard enough and eat almost no food – and what they do eat is often junk.

Tell them what they need to eat – forget the EXTRA they would need to eat if they used gear – and they will say bodybuilding is too expensive. Taking gear is not a substitute for food! But if you do train hard and eat properly using gear too soon the chances are that you will get a string of joint injuries that could dog your training for ever.

The problem is that the joints, tendons, ligaments and other connective tissues are just not ready for the loads being imposed on them. There is also some evidence that the heart needs time to adapt as well – and this is even more important. All these areas need time to develop strength to support the sort of loads that come with the rapid growth that follows the correct use of gear.

Okay, well I think that’s enough advice for today, and next week I will give some bodybuilding training with steroids guidelines to those of you muscle addicts that have been at it for at least a couple of years.

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“