Bio-Freak Nutrition

Using Site Location Oil Plus – The Biceps

Posted: 13th May 2012 by commander in Interviews/Experiences, Performance Drugs

This is assuming you are using Bio-Freak’s worldwide best selling, used by pros product – Site Location Oil Plus. Other products cannot compare.

Now I will be the first to admit I was scared of site injections; for some reason the vast expanse of my white ass appealed to me more then the thought of stabbing my bicep. Then again, maybe it was the sight of Agent-x walking around with huge bleeding bruises on his biceps; he is not a subtle fellow. However, I realized that my biceps were lagging and I finally decided that it was time for me to stop being a coward. I have since used site injection in my biceps, triceps, and calves and I must say that yes, it does make a difference.

Point 1: Strength and site oil

I did not notice much reduction in my strength when I used site location oil plus, unlike other lesser products. Granted, I was using only perhaps 3 ml of product in my biceps but I saw no decrease in my strength, even when I trained arms the next day.

Point 2: It’s Just a Flesh Wound

At first, I expected site injection to hurt like hell. I do not know why I thought this would be the case since frankly, the bicep is not any more sensitive then any other muscle. I think it is mostly a mental thing. However, there is soreness associated with putting that much oil into a small body part; I found the ache tolerable and I used aspirin if I felt the need to but the added painkiller in Site Location Oil Plus (not on the label for legal reasons) worked wonders. When I used this product, I noticed a lot less soreness in the initial few hours after the injection.

Point 3: Steroids Steroids Everywhere

Honestly not many steroids are ideal for site injection because they are have too high of a mg per ml count. Each bicep is going to need around 3ml of oil at least two times per week; that is 12 ml for each bicep. Site Location Oil contains Test prop and primo depot so you save loads buying this as it techincally has about £180 worth of steroids in each 120 ml bottle.

Now add in your triceps and calves or rear deltoids and you will realize that the sheer volume of oil you are putting into your body is staggering.

What I recommend is that you write out your cycle and figure out how many total milliliters of oil you will be injecting. Take a sample cycle like this

1 gram testosterone (4 sustanon ampoules)
600mg Nandrolone (using Ttokkyo 300mg per ml product)
Ok that is going to be only 7mls of oil per week, which is not enough. So, adjust the drug brand you are using. In place of one ampoule of Sustanon, you could take 4 shots of propionate. It is not hard to figure out, just many people forget to do it ahead of time and end up confused and taking more juice then they intended to.

So using JUST site location oil plus you will be getting your weekly steroid fix but without overdosing as the product has been well thought out to avoid this.

Point 4: Fear and Loathing of the Bicep

Injecting the bicep is the most difficult from a mental angle. The problem is two-fold; there is a bone much closer to the surface here (for most people. I assume their bicep muscle is not as thick as the gluts) and it can be difficult to relax the bicep muscle. I used a towel and a cushion to support my arm in a position where I could inject the bicep peak (mark the peak with a pen before you inject) but where the bicep was relaxed. Be sure to pull back on the plunger before you inject the oil, this is to make sure you are not injecting into a vein.

Point 5: Civil War Surgery

Ever see an old war movie where they hand Johnny a bottle of whiskey before they saw off his leg? Well, this is certainly a method of over-coming your fear of site injection. I don’t generally think alcohol is the best for this and unlike some idiots I do not recommend any opiates (like Nubain) or GHB because when injecting you want to be in a right frame of mind to do so. I expand upon this more in my booklet Militant Site Location Secrets.

Step by Step

Well I want to put this all together and guide someone who is frightened through the process of site injection. I am going to focus on biceps but you can also do calves; rear deltoids and triceps require the assistance of someone else or not having bone but rather cartilage (like a shark).

Site Location oil is unique because it DOES NOT have a rubber stopper. The lab that makes this product found that rubber stoppers cause bacteria build up in many ways (reaction to the oil, needles infecting the product when passing through etc) This is why Site Location Oil plus has a ‘Bottle’ stopper which you use without a needle to draw out the liquid. This also has the nice added advantage of being easier to draw back the oil.

1. Flex your bicep in the mirror and find the highest point of the peak. Using a magic marker or pen clearly mark the spot. A good way of doing this is to draw two lines that cross right over the peak. Do this to both arms

2. Load each syringe up with your drug or oil of choice. Be sure to use a fresh needle when you go to inject yourself, this additional sharpness will be appreciated. Place the syringes (when loaded) into warm water.

3. Remove the syringes from the warm water and replace the needle with a fresh sterile needle.

4. Place your arm on a pillow or padding such that the bicep muscle is not flexed, this usually means support below the bicep and along the forearm.

5. With one smooth motion pierce the muscle right were you had marked the entry point of the needle. Be sure to stretch the skin taunt.

6. Aspirate

7. Inject – SLOWLY

8. Immediately begin to massage the muscle and you may consider placing a warm washcloth over the bicep. Take an aspirin and call me in the morning.

Well hopefully I have soothed some of your fears about site injection, at least in the bicep. For some reason, the bicep appears to be the hardest muscle for people to inject; I think it is a very daunting mental process. However, I think I have given people some hope.

Site injection is not the end all be all of muscle growth, do not expect anything more then temporary gains although some people do find a permanent increase possible. However, if you are already taking gear it cannot hurt to put the oil right into those lagging body parts.

So be brave my fellow athletes and embrace site injection for what it has to offer.

Check out my booklet Militant Site Location Secrets for the complete step by step guide, info and protocols on using this awesome techinque.

Squats 101

Posted: 13th May 2012 by commander in Training

The squat should be a standard exercise in any Bodybuilders and lifters program. Whether the goal is strength, hypertrophy, increased accelerative ability, or a heightened vertical jump, the squat is the tool for the task. In addition to working the muscles of the legs, hips, lower back, abdomen, and obliques, the demands of squatting should stimulate a growth response from the body that will carry over into strength and size increases in other areas.

The basic technique of the squat consists in placing a loaded barbell across the shoulders, then bending at the hips and knees, descending into the bottom position, “the hole,” and returning to an erect position.

We will examine the squat from the deck up.

Stance

This varies from individual to individual, but one thing is necessary for all who wish progress: you must keep your feet flat on the deck at all times. The center of gravity may be maintained over the center of the foot, but it is generally best to push through the heels. This will help in maintaining bar position and help eliminate a small degree of forward lean. To achieve this, some people find it necessary to curls the toes upward while squatting, forcing their heels flat. The feet should be placed at least shoulder width apart, and some individuals may best utilize a stance nearly twice shoulder width. The narrower stance tends to place more direct emphasis on the quads, and creates a longer path for the bar to travel. The wider stance (often called “sumo”) tends to be favored by many powerlifters, although some have enjoyed great success with a relatively narrow stance. The sumo stance place more emphasis on the adductors and hamstrings. As a rule of thumb, lifters with longer legs will need a wider stance than shorter individuals. However, there are exceptions. A wider stance will tend to recruit both the adductors and buttocks to a greater degree than a narrow stance.

The shins should be a close to vertical as possible throughout the entire movement. This lessens the opening of the knee joint, and reduces the shearing force as well. By reducing the workload that the knee joint is required to handle, more of the work is accomplished by the larger muscles around the hip joint. For powerlifters, this decreases the distance one must travel with the bar, as the further the knee moves forward, the lower the hips must descend to break parallel.

Depth of Movement

There are several schools of thought on squat depth. Many misinformed individuals caution against squatting below parallel, stating that this is hazardous to the knees. Nothing could be further from the truth. Stopping at or above parallel places direct stress on the knees, whereas a deep squat will transfer the load to the hips, which are capable of handling a greater amount of force than the knees should ever be exposed to.

Studies have shown that the squat produces lower peak tibeo-femoral (stress at the knee joint) compressive force than both the leg press and the leg extension. For functional strength, one should descend as deeply as possible, and under control. (yes, certain individuals can squat in a ballistic manner, but they are the exception rather than the rule). The further a lifter descends, the more the hamstrings are recruited, and proper squatting displays nearly twice the hamstring involvement of the leg press or leg extension and as one of the functions of the hamstring is to protect the patella tendon (the primary tendon involved in knee extension) during knee extension through a concurrent firing process, the greatest degree of hamstring recruitment should provide the greatest degree of protection to the knee joint. When one is a powerlifter, the top surface of the legs at the hip joint must descend to a point below the top surface of the legs at the knee joint.

Knee injuries are one of the most commonly stated problems that come from squatting, however, this is usually stated by those who do not know how to squat. A properly performed squat will appropriately load the knee joint, which improves congruity by increasing the compressive forces at the knee joint which improves stability, protecting the knee against shear forces. As part of a long-term exercise program, the squat, like other exercises, will lead to increased collagen turnover and hypertrophy of ligaments. At least one study has shown that weightlifters and powerlifters experience less clinical or symptomatic arthritis.

Other critics of the squat have stated that it decreases the stability of the knees, yet nothing could be further from the truth. Studies have shown that the squat will increase knee stability by reducing joint laxity, as well as decrease anterior-posterior laxity and translation. The squat is, in fact, being used as a rehabilitation exercise for many types of knee injuries, including ACL repair.

Position of the Spine

One of the most, if not the most critical factor in squatting is spinal position. It is incredibly important not to round the back. This can lead to problems with the lower back, and upper back as well. The back should be arched, and the scapulae retracted, to avoid injury. This position must be maintained throughout the entire lift, as rounding on the way up is even more common than rounding on the way down, and people who make this mistake are the ones who perpetuate the “squats are bad for your back” myth.

Furthermore, spinal position is essential to maintaining a proper combined center of gravity. The farther one leans forward or, even worse, rounds the back, the more strain the erectors are forced to bear, and the less the abdominals can contribute to the lift. To say nothing of the fact that the greater the lean, the greater the shearing force placed on the vertebrae. Proper spinal alignment will assist in ensuring that the majority of the force the spine must bear is compressive in nature, as it should be. Another reason for descending below parallel is that the sacrum undergoes a process known as nutation (it tilts forward, relative to the two ilia on either side of it). At only 90 degrees of knee flexion, the sacrum is still tilted backward, which inhibits proper firing of the erectors and gluteus maximus and minimus. Going through a full range of motion completes the rotation of the sacrum and allows maximal muscular recruitment.

“Squats are bad for your back” is yet another cry of the weak of both leg and spirit. While an improperly performed squat can cause problems, so can improperly performed barbell curl, yet many of the people who use the squat rack only to curl do not seem to have a problem strengthening their elbow flexors. While the squat can be hazardous to the back among the untrained who often incline the torso to an unsafe degree, as well as round the back, skilled athletes have been shown to minimize trunk segment torques by maintaining a more erect posture.

It has been positively shown that maintaining an upright torso during the squatting motion reduces both spinal compression and shear forces. Several studies have shown that weightlifters experience not only less back injury and pain that many other athletes, but often even less than inactive individuals, which clearly displays that a proper weight training program, which includes squatting, is beneficial in avoiding injury.

Bar Placement

The placement of the bar is another very important consideration when squatting. If one places the bar high on the traps, more emphasis will be placed on the quads, and a low bar squat recruits more of the lower back and hamstrings, by virtue of back extension, simply because the lower the bar is placed, the greater the degree of forward lean.

Even when high bar squatting, the bar should NEVER be placed on the neck. This is far more stress than the cervical vertebrae should be forced to bear. When a powerlifter squats with a low bar position, the bar should be placed no lower than three centimetres below the top of the anterior deltoids. For other lifters, comfort and flexibility will go a long way towards determining bar positioning.

When gripping the bar, at first it is best to place your hands as close together as possible, to maintain tension in the upper back, and to avoid any chance of the bar slipping. As a general rule, the lower you place the bar, the wider your hands will have to be. Anything placed between the bar and the lifter, such as a pad or towel, decreases the force of friction and increases the chance of the bar slipping. It is to avoid injuries that this practice is banned in competition. Also, this will artificially raise the lifter’s CCOG, which makes it harder to balance under a heavy load.

Look slightly upward when squatting, to avoid rounding the upper back. The movement should be initiated from the hips, by pushing the glutes back, not down. This will assist in keeping the shins vertical. On the way down, keep the torso as close to vertical as possible, continue to push the hips back, and push the knees out to the sides, avoiding the tendency to allow them to collapse inward. The manner in which the lifter descends will greatly influence the manner in which the ascent is made. When the necessary depth is achieved, begin ascending by pushing the head back, and continue to concentrate on pushing the knees outward.

Breathing

One of the most common mistakes made while squatting, or performing any exercise for that matter, is improper breathing. At first, the lifter should inhale on the way down, and exhale on the way up. Many advanced lifters will take several large breaths, hold it all in on the way down, and then exhale forcefully at their sticking point on the way up. This technique, known as the “Partial Valsalva,” requires practice like any other.

Avoiding Machines

Certain misinformed and so-called “personal trainers” will have people squat in a smith machine, which is, quite simply, an idea both hideous and destructive. This is often done under the misguided “squat this way until you are strong enough to perform a regular squat” premise. Even if one overlooks the obvious fact that it is better to learn to do something right than build bad habits from the start, there are numerous other factors to be considered. The smith machine stabilizes the bar for the lifter, which does not teach the skill of balancing the bar, balance being important to any athlete, as well as the fact that free weight squatting strengthens the synergists which goes a long way to preventing injuries. A chain is only as strong as its weakest link, and the smith machine leaves far too many weak links. To say nothing of the fact that free weights provide a greater transfer of functional strength than machines. Furthermore, the bar moves straight up and down, and very few people squat in this manner, which means that the smith machine does not fit a lifters optimal strength curve. The smith machine also requires that the lifter either squats with his torso much closer to vertical than would be done with a real squat, which mechanically decreases the involvement of both the spinal erectors and the hamstrings. While this would be fine if it was done by the lifters muscular control, when the smith machine does this it is disadvantageous to the lifter by virtue of decreasing the ability of the hamstrings to protect the knee joint. Another mistake made, aside from simply using it in the first place, is allow the knees to drift forward over the toes, the chance of which is increased by the smith machine. As was previously mentioned, this greatly increases the shearing force on the knees. This from a device touted by the ignorant as “safe.”

Belts

There is a great debate about the use of belts when squatting, some sources insist that you must wear one, while others state quite the opposite. It is worth noting that there are plusses and minuses to wearing one. Using a proper belt while squatting can serve to increase intra-abdominal pressure (IAP) which will serve to stabilize the spinal column, reducing compressive forces acting upon the spine and reducing back muscle forces. However, muscle activity of the trunk appears to be significantly reduced when using a weight belt, which can lead to the muscles of the trunk receiving a less than optimal stimulus when using a belt. Other proponents of belt use have shown that the use of a properly designed power belt may improve a lifter’s explosive power by increasing the speed of the movement without compromising the joint range of motion or overall lifting technique.

Putting it together

There are numerous methods of utilizing the squat in any athlete’s training program. While a variety of rep and set ranges are optimal for a bodybuilder who wishes to maximize hypertrophy, an athlete’s must carefully plan a training program to meet their goals. Even though squatting will lead to gains in size, strength, and jumping ability, the more specific the program, the greater the results. When an untrained subject begins lifting, numerous programs produce gains in practically all areas, but this changes rapidly, with limited progress being made unless something is altered.

To utilize the squat to gain in size is both simple and complex. Individuals will respond to a variety of rep ranges in different manners based on fiber type, training history, biomechanics, injuries, etc. Bodybuilders, who are concerned exclusively with gains in size, should squat heavy, as fast-twitch muscle fibers have the greatest potential for hypertrophy. However, sarcoplasmic hypertrophy (growth of muscle tissue outside of the sarcoplasmic reticulum) will contribute to overall muscular size, and is obtained by training with lighter weights and higher reps. Rate of training is once again an individual decision, but as a general rule, the greater the volume of training, including time under tension (TUT) per workout, the longer one must wait before recovery is optimized, allowing supercompensation to take place. A word of caution about performing higher repetitions while squatting: As the set progresses, the degree of forward lean increases. While this is desirable to increase the stress on the hamstrings, it takes the emphasis off of the quadriceps, as well as increases the risk of injury.

An athlete wishing to improve his vertical jump should not only squat, but perform a variety of assistance work specific to both improving squatting strength as well as specifically improving jumping skill. As jumping requires a great expenditure of force in a minimal amount of time, exercises such as squatting should be performed to increase muscle power, as muscle cross-sectional area significantly correlates to force output. When wishing to increase one’s power through squatting to assist in the vertical jump, one must train to generate a high degree of force. This is done by squatting a dynamic manner, where one is attempting to generate a large amount of power while using submaximal weights. This has been shown to provide a great training stimulus for improving the vertical jump. A program consisting of a session once-weekly heavy squatting, ballistic lifting, and plyometric training, with each being performed during a separate workout, should provide maximal stimulus while allowing maximal recovery and supercompensation.

When training to improve one’s overall squatting ability, expressed as a one-repetition maximum (1rm), once again a variety of programs may be utilized. The most common is a simple periodized program where, over time, the training weight is increased and the number of repetitions decreases. This sort of program is utilized by both Weightlifters and Powerlifters alike. Some sources state that you must train to failure, while others state that one should train until form begins to break down, leaving a small reserve of strength but reducing the risk of injury. It should be stated that there is no evidence that indicates training to failure produces a greater training stimulus than traditional volume training.

The best ever muscle building method linked to the Squats was the 20 rep deep breathing Squat program. I cover this in detail in Operation Morpheus.

Safety is the key issue when squatting, or performing any lift. With a few simple precautions, practically anyone may learn to squat, and do so quite effectively. The rewards are well worth the effort. Squat heavy, squat often, and above all, squat safely.

Hardcore Bulking – Part I

Posted: 13th May 2012 by commander in Diet & Nutrition

Off-season; a bodybuilder’s favorite time of year and the favorite words whispered after a contest. So the time is here, what are you going to do about it? First step is to determine what you want to do and set some goals. You cannot achieve anything without a plan. Those who fail to plan, plan to fail. So let’s set some clear cut goals. You are going to need all the tools at your disposal before you begin. You are going to work on written goals, nutrition, training, and finally the hardcore cycle.

Write down your goals. Have everything written down and in plain sight as a reminder of what you are trying to achieve. So write down your target weight, your training days, your daily calorie goals, your cycle, etc. Keep a master log book of everything you are trying to do. Like I stated, you must plan for success.

First thing is to determine your target weight and body fat goals. Don’t be overly concerned with fat. This is, after all, the off-season, but there is no need to go above 13-14%. At that point you can still see some abs if you flex them hard enough and you will have acquired the mass point necessary for massive gains. Picking a target weight is very dependent on your level of experience. Since this series of articles is targeted primarily at advanced lifters, I recommend trying to achieve 20lbs of pure mass; some fat, mostly muscle.

So now that you know you are trying to get another 20lbs of size, how do you go about doing this? First and foremost is diet. You cannot make gains if you are not feeding yourself at the goal you want to achieve. So since you know you are trying to get 20lbs, you are going to eat as if you you’re already at that weight.

The best way to achieve this is to take in a total daily calorie intake of 30 kcals per pound of bodyweight for ectomorphs, 25 kcals for mesomorphs, and 20 for endomorphs. So for the 230lb average size ecto/meso bodybuilder, he is going to need to eat almost 7500 cals per day. Sounds incredible, I know, but it can be done quite easily. During the off-season you will eat calorie dense foods, some fast food, and some bulking shakes.

I am not going to outline an exact diet for you, but I will give some general guidelines that I highly recommend. Variety is very important in bulking, eating the same foods over and over is boring and there is no reason to. If you need some great Muscle Recipes checkout my two booklets on the subject – Muscle Recipes 1 and Muscle Recipes 2. Save the tuna and rice for show time; you can get very creative when bulking and actually enjoy eating.

So let’s look at some calorie dense foods that fall in the category of bulking and are acceptable bodybuilding foods.

I love cheese when bulking it is high in protein, goes on everything and it is a very easy way to add calories to every meal. I don’t mean Velveeta or cheese in a can here; I am talking about quality cheese, like Cheddar. My other favorite is milk. I love milk with every meal and protein shake when bulking and typically get down 10 pints a day when bulking.

Example diet

Breakfast
7-10% lean ground beef
Honey Nut cereal
Oatmeal
Bagels
Whole eggs
Cheese
Bananas

Lunch
Tortillas
Ground beef
Salsa
Cheese
Bread
White rice

Dinner
Fresh Water Fish
Broccoli
White rice
Ground beef
Peppers
Potatoes
Steak

Snack ideas
Roast beef
Bio-Beef jerkey
Peanut butter
Crackers
String cheese

I am a huge proponent of high calorie shakes during the off-season. I personally use 1/2 pint of milk with 1/2 pint full fat cream blended with Nemesis twice per day. This is almost enough calories for the whole day in two easy to get down shakes.

People are always highly concerned about percentages of protein, carbohydrates, and fat. I am not so concerned, so long as I am getting 2 grams of protein per pound of body weight minimum the rest will just be made up of carbs and fat. So for our hypothetical diet of 7500 calories per day to get to 250lbs, I need 500 grams of protein per day, which is 2000 calories. That still leaves me 5500 calories of fat and carbs to enjoy. You must eat protein first in every meal, if you are going to get full while eating, it better be on protein and not anything else. It is always easy to squeeze in extra carbs, and needless to say, fat is too easy.

So for our 6 meals, of which 2 are already Nemesis/milk/cream shake and have over 200 grams of protein right off the bat, you don’t have far to go to make up the rest. The next 4 meals just have to have about 50 – 80 grams per meal. One glass of milk at each meal is around 10 grams, so now you have just 70 grams. See how easy this is? Carbs add up real fast, especially with dense foods like cereal, bread, bagels, and rice / pasta.

Now you are beginning to see how easy bulking while eating clean is. A couple of days per week, I recommend you head over to McDonalds and get 2 or 3 Big Macs or double cheese burgers. Go to In and Out, Burger King, or whatever your favorite is, and do a major feast.

You can easily get in 3000 cals in one sitting with 3 Big Macs, a large fry, and a shake. So if you do that 2 times per week, you are going to have two days of about 10,000 cals per day, something that is really going to help with the metabolism and bulking. This is what the pros do. It is one of their ‘secrets’ and you thought they just ate turkey and rice like the crappie magazines tell you!!!

The three most important protein meals of the day are as follows. If you are really serious about Mass building you should never skip these three times and especially not the post workout meal, which I cover in detail in The Manifesto of Mass 4. This method alone can give you 16lbs of solid muscle in a year – drug free.

First thing in the Morning. Time to put the cortisol raised during sleep to bed and start the day – GROWING!
Post workout protein shake. 100 grams down 30 minutes after training will make you crack the pavement when you walk in record time!
Before bed. I discussed this in yesterdays post. Needless to say you need to have as good protein shake or meal before bed.

So there you have the three most important meals of your day. It is critical to watch your nutrition at this time, especially since you are trying to repair damaged muscle tissue, replenish glycogen stores, repair connective tissue, and cells. I cannot stress enough how important it is to eat, your body is willing and able to consume massive amounts of calories without spilling into excess body fat storage.

I have said it before and I will say it a million more times until everyone starts listening. Without nutrition, no gains are possible. Bulking or dieting, it doesn’t matter what your goals are, nutrition is about 80% of our battle. Training and drugs are a means to an end. I can entirely change my physique from fat to lean, from thin to bulk all with diet manipulation. Try doing that with just training and a cycle but only eating 2 or 3 meals per day. Nutrition is your greatest anabolic agent; everything else is just the icing on the cake.

In the next installment of this series we are going to tackle hardcore training principles and eventually what you are all dying to know, the hardcore bulking cycle. For now, read and re-read the information presented before you. Learn to eat right and you can easily put on another 10lbs without even touching a weight or sticking a needle in your glute.

Nolvadex vs. Clomid for Post Cycle Therapy

Posted: 13th May 2012 by commander in Performance Drugs

While practically similar compounds in structure, few people ever really consider Clomid and Nolvadex to be similar. Its not just a common myth in steroid circles, but even in the medical community. This misconception originates from their completely different uses. Nolvadex is most commonly used for the treatment of breast cancer in women, while clomid is generally considered a fertility aid. In bodybuilding circles, from day one, clomid has generally been used as post-cycle therapy and Nolvadex as an anti-estrogen.

But as I intend to demonstrate this is in essence the same. I believe the myth to have originated because Nolvadex is clearly a more powerful anti-estrogen, and the people selling clomid needed another angle to sell the stuff, so it was mostly used as a post-cycle aid. But few users really understand how clomid (and also Nolvadex, logically) works to bring back natural testosterone in the body after the conclusion of a cycle of androgenic anabolic steroids. After a cycle is over, the level of androgens in the body drop drastically. The body compensates with an overproduction of estrogen to keep steroid levels up. Estrogen as well inhibits the production of natural testosterone, and in the period between the return of natural testosterone and the end of a cycle, a lot of mass is lost. So its in everybody’s best interest to bring back natural test as soon as humanly possible. Clomid and Nolvadex will reduce the post-cycle estrogen, so that a steroid deficiency is constant and the hypothalamus is stimulated to regenerate natural testosterone production in the body. That’s basically how the mechanism works, nothing more, nothing less.

Both compounds are structurally alike, classified as triphenylethylenes. Nolvadex is clearly the stronger component of the two as it can achieve better results in decreasing overall estrogen with 20-40 mg a day, than clomid can in doses of 100-150 mg a day. A noteworthy difference. Triphenylethylenes are very mild estrogens that do not exert a lot, if any activity at the estrogen receptor, but are still highly attracted to it. As such they will occupy the receptor and keep it from binding estrogens. This means they do not actively work to reduce estrogen in the body like Proviron, Viratase or Arimidex would (by competing for the aromatase enzyme), but that it blocks the receptor so that any estrogen in the body is basically inert, because it has no receptor to bind to.

This has advantages and disadvantages. The disadvantage is that when use is discontinued, the estrogen level is still the same and new problems will develop much sooner. The advantage is that it works much faster and has results sooner than with an aromatase blocker like Proviron or Arimidex. Therefore, when problems such as gynecomastia occur during a cycle of steroids one will usually start 20 mg/day of Nolva or 100 mg/day of clomid straight away, in conjunction with some Proviron or Arimidex. The proviron or Arimidex will actively reduce estrogen while the clomid or Nolvadex will solve your ongoing problem straight away. This way, when use is discontinued there is no immediate rebound.

So which one should you use? Well personally, I’d have to say Nolvadex. Both as an on-cycle anti-estrogen and a post-cycle therapy. As an anti-estrogen its simply much stronger, demonstrated by the fact that better results are obtained with 20-40 mg than with 100-150 mg of clomid. For post-cycle, this plays a key role as well. It deactivates rebound estrogen much faster and more effective. But most importantly, Nolvadex has a direct influence on bringing back natural testosterone, where as clomid may actually have a slight negative influence. The reason being that Tamoxifen (as in Nolvadex) seems to increase the responsiveness of LH (luteinizing hormone) to GnRH (gonadtropin releasing hormone), whereas clomid seems to decrease the responsiveness a bit.

Another noteworthy fact about Nolvadex is that it acts more potently as an estrogen in the liver. As you remember, I mentioned that clomiphene and tamoxifen are basically weak estrogens. Well, tamoxifen is apparently still quite potent in the liver. This offers us the positive benefits of this hormone in the liver, while avoiding its negative effects elsewhere in the body. As such Nolvadex can have a very positive impact on negative cholesterol levels in the body, and therefore too should be considered a better choice than clomid. It will not solve the problem of bad cholesterol levels during Steroid use, but will help to contain the problem to a larger degree.

Another reason why I promote the use of Nolvadex over Clomid post-cycle (as if being 3-4 times stronger and having more of a direct effect on restoring natural test wasn’t enough) is because it’s a lot safer. Not just because it improves lipid profiles, but also because it simply doesn’t have the intrinsic side-effects that Clomid has. Clomid causes more acne for sure, but that’s mainly because you need to use a 3-4 times higher dose. But Clomid seems to also affect the eyesight. Long-term clomid therapy causes irreversible changes in eyesight in users. Irreversible. For me that alone is reason enough to prefer Nolvadex.

Lastly, one should be aware that use of these compounds can reduce the gains made on steroids. Nolvadex more so than clomid, simply because it is stronger. Estrogen is responsible for a number of anabolic factors such as increasing growth hormone output, upgrading the androgen receptor and improving glucose utilization. This is why aromatizing steroids like testosterone are still best suited for maximum muscle gain. When reducing the estrogen levels, we therefore reduce the potential gains being made. For this reason one may opt to try clomid during a cycle instead of Nolvadex. Although I would imagine that the problem that needed solved would be of more concern, in which case Nolvadex remains the weapon of choice. It’s a plain fact that there is a high correlation between gains and side-effects. Either you go for maximum gains and tolerate the side-effects, or you reduce the side-effects, and with it the gains. That’s life, nothing is free.

If problems of Gynecomastia or other estrogen related symptoms tend to pop up during a cycle the use of 20-30 mg of Nolvadex or 100 mg of Clomid daily should easily contain the problem, and be used until a few days after the problem subsides. For best results and the least amount of problems upon cessation it is best stacked with Proviron (50 mg) or arimidex (0.5 mg) for this duration as well. Its not advised that these products be ran concomitantly with the steroid for the entire duration of the stack, as this will reduce your gains. Instead cease the usage of anti-estrogens once the problem is contained, and should the problem resurface, simply recommence the use of the products in the same manner as described above.

Once a cycle of steroids is concluded one should always initiate a post-cycle therapy to help bring back natural testosterone as soon as possible. This will help you to retain the mass you gained. How this is done depends highly on the type of steroid used. If only orals were used, therapy should start immediately, even the last day of the stack. If short-acting esters or water-based injectables were used, therapy should commence within 4-7 days after last injection, and if long-acting esters were used then it should commence 1.5 to 2 weeks after the last injection was given. The length of the therapy will vary as well, from 3-5 weeks. The longer acting the product was, the longer therapy should be continued to make sure all suppressive factors are cleared before use of Clomid/Nolvadex is discontinued.

For best results, it is best stacked with HCG (Human Chorionic gonadotrophin), which functions as an LH analog and can help bring testicle size back up. HCG use starts the last week of a cycle, and on from there every 5-6 days (usually 1500-3000 IU) and discontinued 1.5 to weeks prior to the cessation of Nolvadex/clomid. The reason being that HCG itself is also suppressive of natural testosterone and should be out of the body before therapy is over, or it will inhibit natural testicle function. But I can not stress enough that HCG possibly plays a more important role in post-cycle therapy than clomid/Nolvadex. For Clomid and Nolvadex, doses are usually tapered down. Its best to start with 40-50 mg of Nolvadex or 150 mg of Clomid for the first week or the first two weeks, and then finish the program with 20-25 mg of Nolvadex or 100 mg of Clomid for an additional two weeks.

A story before bed..the best protein pre-sleep for keeping you HUGE!

Posted: 13th May 2012 by commander in Bodybuilding Misc, Supplements

Weight lifters today are more informed about training and nutrition than they were twenty years ago. But as often is the case, a little information can be dangerous. Unfortunately, you and your wallet are the ones in danger in this case.

Take the phenomenon of overnight catabolism, for example. First, you learn what the word catabolic means. It’s the opposite of anabolic and has to do with muscle wasting. Then you learn that you become catabolic during sleep at night. As a result, you make it your goal to prevent this catabolism at any cost.

Now here comes the dangerous part. The big bad people of the supplement world realize your unnecessary desperation and begin to use this information against you, spinning scientific-sounding tales based on spurious assumptions and false promises.

They come as a wolf dressed in sheep’s clothing and, unlike the fairy tales of our youth, it becomes difficult to distinguish the heroes from the villains.

Keeping with the overnight catabolism theme, these supplement firms produce this so-called “nighttime anti-catabolic protein formula.” He’s been trying to convince would-be supplement consumers that his super expensive, slow-released protein blends are the only way to prevent wasting away to nothing overnight.

Using fancy words and a couple of inappropriate references, he claims that the conventional protein powders on the market today are useless for overnight consumption and that only his special high-tech blend will make you huge.

When tucking into bed at night, you’re about to embark on a six to eight hour journey of rest and repair. After all, it’s been a long day in the gym. However, during this time you aren’t feeding the body. We call this the post-absorptive period. If you haven’t heard of this post-absorptive period before, let me explain.

Throughout the day, the first hour or two after eating is referred to as the post-prandial period. During this time, the body digests and absorbs nutrients. When you eat and even during the post-prandial period, the body’s maintenance needs for blood glucose and energy are met. At this time it begins to synthesize proteins and glycogen in the liver and muscle.

Once this period is over, the post-absorptive period sets in. After the absorption of the nutrients from your last meal is complete and the nutrients in the blood have been delivered, the body begins using those stored nutrients for energy.

Then, in order to maintain blood glucose and tissue metabolism, the liver and muscle start metabolizing and sending glucose and amino acids out into the blood.

If you’re eating frequently during the day, the overnight period is your longest post-absorptive period. It should be no surprise that after an overnight fast and a long post-absorptive period, some of the muscle glycogen and muscle protein will have been depleted. In fact, research has verified this hypothesis and shown specifically that after the overnight fast, muscle protein breakdown exceeds muscle protein synthesis.

Interestingly, the opposite is true in the splanchnic region (gut, liver, etc) because in these tissues, synthesis exceeds breakdown. Therefore during the night, muscle is broken down to feed the gut/liver/etc and presumably other tissues as well.

Understanding what happens after an overnight fast, I’m sure you’re now wondering how you might keep out of the post absorptive period and prevent overnight muscle losses. Well, the secret is in understanding how the body handles protein and amino acids under normal conditions. Remember, net muscle-protein status (anabolism or catabolism) is determined by a simple equation: protein synthesis minus protein breakdown.

Large increases in blood amino acid levels (100-200% above the fasted baseline) are necessary for increasing protein synthesis. Therefore a protein meal containing at least 20-30 grams of fast-digesting protein (like whey) can accomplish such a goal.

Interestingly, to inhibit protein breakdown we only need small increases in blood amino-acid levels (25-50% above fasted baseline). However, these small increases must be prolonged (4-5 hours) in order to realize this inhibition of protein breakdown. In this situation, a slow-digesting protein like egg protein is necessary.

This is why Nemesis has several different protein sources, making it the most powerful muscle building, repair and anti-muscle loss supplement on earth today.

So, at this point you might be asking why you can’t simply consume whey protein every few hours in order to maintain super-high levels of blood amino acids. It makes sense that this would keep amino acid levels high for a very long period of time, thus stimulating protein synthesis and preventing protein breakdown, right? Well, not so fast!

Unfortunately, when large increases in blood amino acid levels (+100%) are achieved via intravenous infusion for a prolonged period of six hours, protein synthesis only increases from the 30 minute to the two-hour mark. After two hours, protein synthesis rates almost immediately return to baseline. This is another reason why you should have a blend of proteins and not just live on Whey alone.

Unbelievably, protein synthesis rates remain at baseline levels from the two hour to the six hour marks, even with the same level of hyperaminoacidemia.

So how can you accomplish this? That’s easy, at least when you’re awake.

Consider the “pros” and “cons” of the bodybuilder’s two main sources of protein:

Whey protein intake (30g) produces large transient hyperaminoacidemia. After an hour, blood amino acids are elevated by about 300%. After two hours, about 92%. After four hours, you’re back to baseline. This is ideal for increased protein synthesis but does nothing for protein breakdown.

Egg protein intake (30g) produces moderate but prolonged hyperaminoacidemia. After two hours, blood amino acids are elevated by about 32% and after four hours by about 35%. After seven hours, blood amino acids are still elevated. This is ideal for prevention of protein breakdown.

So using a combination of proteins makes you bigger and keeps you bigger. A single source protein will do one or the other, rarely, if ever, both.

Now before bed you should take a Protein blend that allows for the above conditions to be met. As most people sleep approx 8 hours, taking Nemesis or something equal to this, will keep you growing until it’s time get back up and at ‘em.

If you cannot afford protein, then have steak and eggs which have a similar digestive period of absorption. However products such as Nemesis have more protein than steak and eggs per serving, of a better quality and digested in a much more muscle building friendly way.

I have never been a fan of waking up in the night to have a protein drink. The above method makes this unneccery and I think that sleep, where almost all of your muscle building and repair takes place, is more important than any brief benefit extra protein may provide.

Remember that protein should be taken 1 hour before or 45 minutes after any Growth Hormone boosters such as GABA-Venom.

I hope this info helps.

Agent-X Favourite Back Mass Builder Exercises

Posted: 12th May 2012 by commander in Training

WIDE Grip Pulldowns to the Front

Grip bar on the wide bend.
Arch your back.
Pulldown to mid chest, sqeeze shoulder blades together.

This exercise works the upper back muscles to widen the upper lats

Pulldowns Behind The Neck

Grip bar on the wide bend.
Tilt your head forward and pulldown to top of the trap muscles.
Sqeeze shoulder blades together and full stretch at top.

This exercise works the upper back muscles for width as well as thickness

Reverse Grip Pulldowns

With V-handle bar, grip bar with elbows tucked in .
Close to body arch back pulldown to bottom of chest.
Squeeze shoulders together full stretch at top.

This exercise works the lower lats for both shape and thickness

Seated Cable Rows

Again, with the v- bar grip the bar with elbows tucked in.
Row back to lower abs
Be sure to arch but dont lean back too far then full stretch all the forward.

This exercise works the upper and lower lats as well as inner muscles lower trap / lumbar

Bent Over Barbell Rows

With a barbell, chose desired weight.
Begin with shoulder width grip.
Bend over, arch back, bend knees slightly, row bar into lower abdomal area.
Squeeze shoulders together, full stretch at bottom.

This exercise works entire back, upper, lower, middle. The mass / strength builder

T-Bar Rows

On the T-bar machine, exercise is performed the same as bent over rows.
Use a wide or narrow grip, row bottom of pecs.
Squeeze at top with full stretch at bottom.

This exercise works entire lats width and thickness.

Machine Pullovers

Begin by adjusting seat to where shoulders are even with pivot points on machine.
Place hands on bar over head.
Pull bar all the way down to abdominals and sqeeze.
Release all the way up for a full stretch.

This exercise works the entire lat area, top to bottom, front to back

Lat Shrugs

Grip bar as wide as possible.
Keep elbows straight,push shoulders down.
Squeeze at the bottom. Again, FULL STRETCH AT THE TOP.
This exercise works the development around the scapula for added detail and upper back thickness.Hold at the top for a count of 2, point front of dumbells down.
Lower weight back to the bottom position , BUT keep the tention on.
This exercise isolates side ÷34.
Pause at the bottom,then raise the weight to the top position.
Lat shrugs can also be implimented at the end of every set of every execise if desired.

This is great added intensity to your back workout

Adapt to Survive!

Posted: 11th May 2012 by commander in Arnold Schwarzenegger, Bodybuilding Misc, Mindset

“It is not the strongest of the species that survives, nor the most intelligent that survives. It is the one that is the most adaptable to change.” – Charles Darwin

What to do after a Steroid Cycle

Posted: 11th May 2012 by commander in Performance Drugs

My intention in preparing this article was to focus attention on some of the common theories about post-cycle strategies that are widely being practiced today and hopefully prevent some common mistakes. I am also going to explore some of the lesser known ergogens used to maintain size post-cycle. This article is geared primarily towards the beginner steroid user, although it can be of value to the professional athlete.

You just finished a steroid cycle and have made significant gains. Through brutal Mass Generator workouts, proper and generous food consumption, rigid Bio-Freak supplement use, proper attitude, and lots of rest, your physique has made a significant progress. You are satisfied with the accomplished results.

However, there is more to proper steroid use than making gains while on a cycle. Successfully maximizing your gains while on is only part of the bigger picture. The toughest part – that of keeping your gains – is yet to come. Through improper steroid use, your hormonal system will be disturbed. Even if you used steroids and other ergogens properly, your organism will still have to readjust to normal physiological hormonal levels.

Let me explain. Given proper training, food consumption, steroid use, attitude, and rest, it is relatively easy to gain quality weight while on a cycle. If you never have to discontinue steroid use, it is even easier to keep your gains. Unfortunately for most of us, that is not a viable option. Some of us have financial problems, making constant or at least frequent steroid use prohibitive, others have health concerns and don’t want to take the risks associated with long term steroid use.

So we all face the same dilemma:

HOW TO KEEP ALL OR MOST OF THE GAINS OBTAINED ON A STEROID CYCLE?

Most of the readers of this article are familiar with my underground anabolic steroid handbook The Manifesto of Mass 4 and Mutation and that you should not always trust what you read on websites.

Here is an example:

CLENBUTEROL
Clenbuterol has become a preferred pharmaceutical for maintaining size after discontinuing a steroid cycle. The reason, it is thought to be mildly anabolic and anti-catabolic. Hey, it is even illicitly fed to race horses and cattle with intent to produce leaner and meatier animals. A lot of money is won and lost at the race tracks because of Clenbuterol.

Here comes the revelation:

IT IS TRUE that clenbuterol can significantly increase meat production in animals (muscle), but in MILLIGRAM dosages, not in the MICROGRAM dosages suitable for human consumption. Try taking even half a milligram of clenbuterol per day and see what happens (I definitely don’t recommend it)! You will suffer blinding headaches, experience cardiac arrhythmia, tachycardia, and high blood pressure. If you are lucky, you will not suffer a heart attack or a stroke.

Now don’t get me wrong, clenbuterol is a useful addition post-cycle. It increases strength temporarily, allowing harder workouts, which in turn helps preserve lean body mass. It also increases thermogenesis, aiding in the lipolysis of fat accumulated while on the cycle. Another benefit is its excitatory effect, causing a feeling of well-being and mental focus, thus potentially relieving some of the possible depression and lethargy associated with discontinuing steroid use (especially in conjunction with Gaba-Venom). But in my opinion, it has no direct effect on anabolism and anti-catabolism, at least not in human dosages which I cover in glorious detail in Cut at All Costs – The Bodybuilders Fat Loss Bible for the new millenium..

CREATINE
In my opinion, one that I am certain is shared by many, introduction of creatine to the world of sports was a milestone that will not be easily repeated. Creatine is a great muscle protector because it is made out of three amino acids which in turn can be used by the body to make up 9 more. This means that if your diet is missing all 22 amino acids needed for muscle growth, repair and maintaince, creatine will be the first port of call to make up these missing amino acids before the body uses your own muscle tissue. This makes creatine a very potent indirect muscle builder and is a great PCT supplement that works.

GLUTAMINE
Glutamine can be of great benefit to the athlete, on or off cycle. If used in proper dosage, it can have great impact on preserving both the performance and cosmetic benefit of any cycle. The most common problem with glutamine it is rarely used in enough quantity to produce the desired effect. Athletes 200 lbs or under can benefit from using 15-20 grams of glutamine daily. Athletes above 200 lbs should use around 25-30 grams of glutamine daily to obtain maximum benefit from this anti-catabolic amino acid. The Glutamine must be peptide bonded.

Now lets explore some of the relatively less known substances, sometimes used by athletes in an attempt to preserve or further improve their performance or physique.

L-DOPA
L-dopa is an amino acid, chemically known as dihydroxyphenylalanine, used in the treatment of Parkinson’s disease. L-dopa is pharmacologically practically inert. It is an immediate precursor to dopamine. Dopamine itself cannot penetrate the blood–brain barrier and as such it has no therapeutic effect in the treatment of Parkinson’s disease. This is a state when the dopaminergic system in the organism is depleted in favor of the cholinergic system. Both systems belong to a group of neurotransmitters, affecting a wide variety of physiological processes in the organism. L-dopa, once ingested, does readily crosses the blood–brain barrier via neutral amino acid transporters, where it is effectively de-carboxylated to dopamine, thus improving the dopaminergic system in the body.

From the athletes standpoint, L-dopa seems a worthwhile addition to post-cycle stack as it is purported to have a significant effect on growth hormone release and gonadotropin release. It also can improve sleep patterns and it is a powerful antioxidant.

L-dopa sounds great, right? Unfortunately, L-dopa is a powerful drug and the majority of users suffer from related side effects. These can range from mildly inconvenient to very serious. The common denominator to both its desired effects and side effects is the dosage. Since L-dopa is heavily affected by de-carboxylation (degradation) in the peripheral tissues, relatively high dosages have to be used to obtain a therapeutic effect, causing in turn a myriad of side effects ranging from nausea and vomiting to mental disturbances (such as hallucinations, paranoia, mania, insomnia (rarely), anxiety, nightmares and depression). Additionally, L-dopa can cause abnormal involuntary movements. It is even linked to malignant melanomas (skin cancer), although this is inconclusive. Serious side effects are acquired with substantial use over a long period of time. But there is a risk involved, none the less.

Some of the side effects can be avoided by using a combination of drugs – levodopa (L-dopa) with carbidopa (a peripheral inhibitor of decarboxylation), reducing the dosage required to obtain a therapeutic effect. So in effect, more of the drug can reach the desired receptors in the neostriatum (part of the brain), by crossing the blood–brain barrier. The combination used is usually concentrated 1:10 (1mg of carbidopa for each 10mg of levodopa). It has to be pointed out that the addition of carbidopa increases the effects of levodopa four-fold. Another inhibitor of decarboxylation is benserazide (with properties similar to those of carbidopa). Dosages required to obtain ergogenic benefit is about 500mg of levodopa with about 50mg of carbidopa daily. This would be the equivalent to ingesting 2 grams of straight levodopa per day. This dosage is sufficient to cause nausea and vomiting and possibly other side effects, so it would be wise not to take it all at once.

My personal experience with administration of L-dopa has been using half the cited dose before the workout and the other half before bed, always on an empty stomach, as food in any form lowers and interferes with absorbtion of L-dopa. This way we obtain two additional growth hormone peak releases, both further facilitated by a natural release of GH in response to training and sleep. Ergogenic benefits of L-dopa seem to be temporary, in my experience lasting about 4 weeks, after which the positive effect is lost. At this point, continued effectiveness of L-dopa requires an increase in dosage, which I do not recommend, as the side effects are magnified overshadowing any further benefits.

A possible remedy to the situation would be to add a dopaminergic agonist to the L-dopa, but again, the risk of side effects magnifies as well. I also do not recommend taking L-dopa before a workout if already using sympathicomimetic amines (beta agonists), as L-dopa magnifies the effects of the latter as well. Possible acute overdose of l-dopa is symptomatic to beta agonist overdose. This occurs due to further decarboxylation of excess dopamine to norepinephrine and epinephrine (noradrenaline and adrenaline) via different enzymatic pathways, resulting in possible tachycardia and cardiac arrhythmia, tremors, hypertension, headaches, etc. Acute overdose is treated with pyridoxine HCL (vitamin B6). If a combination of L-dopa with carbidopa is used, pyridoxine is rendered useless.

Similar effects to that of L-dopa can be obtained by implementing compounds from the group of dopaminergic agonists. These include ergot derivatives (BROMOCRIPTINE). They are not as potent as L-dopa, but are potentially useful none the less. Bromocriptines can be used as an adjunct to L-dopa, once the therapeutic effects of L-dopa are lessened. Initial dosages range upwards of 25mg per day with a maximum dosage of 100mg per day. Extreme caution should be used when first using bromocriptine since it has a significant first dose phenomenon – sudden cardiovascular collapse. It should be used under medical supervision at first.

Another possible course of action would be to prolong the effects of endogenous dopamine by inhibiting its degradation mechanism by using selegine, a monoaminooxidase (MAO) inhibitor.

Also very popular are GAMMA-AMINO BUTYRIC ACID (GABA- Venom) and its derivatives (GHB, BENZODIAZEPINES – DIAZEPAM primarily). All induce quality sleep, and all are potent muscle relaxants, facilitating better recuperation between workouts. These substances are purported to significantly block cortisol release and induce growth hormone release, thus increasing athletic performance. It has to be pointed out that DIAZEPAM is potentially habit forming and has a relatively long half-life, so it has to be used relatively sporadically (every other night, 4 days on, 3 off, etc…)

A combination of insulin, clenbuterol and T3 can also be used, but there is a possibility of significant fat gain, regardless of the clenbuterol and T3. DNP can also be used at this stage, although I do not recommend its use for the vast majority of the individuals.

As we have seen, most of the pharmacological activity in the post-cycle period is geared towards selectively activating GABA-ergic, dopaminergic, serotoninergic, adrenergic pathways, thus preserving the acquired athletic and cosmetic benefits.

An example of post-cycle stack for the 200 pound athlete would look like this.

1. Immediately after the conclusion of steroid cycle, heavy antiestrogen therapy is initiated. Also a creatine product is implemented in conjunction with glutamine (20 grams per day for the duration of the stack). At this stage, if so desired, insulin or Intrinsic Factor can be used (20 I.U./day, 10 I.U. upon waking and another 10 at 2 P.M., with at least 10 grams of glucose or table sugar per each unit administered). T3 or Bio-Boost is used conditionally.

2. Clenbuterol is used daily (100mcg), to increase thermogenesis and preserve strength. Another beta agonist can be used to the same advantage. Electrolytes should be used as well, to prevent possible cramping.

3. Every other night take Gaba-Venom is used (5-10 grams).

4. This post-cycle stack is employed for at least 4 – 6 weeks. This is, in my opinion, the minimum time required to at least partly recover your hormonal status, before engaging in another steroid cycle.

5. Reduce training, no HIT during your PCT, increase Protein intake and get more sleep and rest.

This practical application concludes this article. I hope I have at least partly introduced the theories behind the aforementioned applications, and the means of employing them relatively safely.

If you need the complete guide to Fat Loss drugs checkout my new book Cut at All Costs and for more info on how to keep your gains and other cutting edge Bodybuilding techniques Check out The Manifesto of Mass 4

Supplements BEWARE – An honest View from the director of Bio-Freak

Posted: 10th May 2012 by commander in Consumer Alerts, Supplements

I would say that over half of the questions I get have to do with supplements. Most deal with basic stuff: protein powders, the ECA stack, creatine but a number also deal with the more esoteric stuff on the market. I will say this for the bodybuilding magazines, they have many lifters (especially new lifters) convinced that one must spend a butt load of money on supplements to make gains. I’m tempted to rant about it, but I’ll save that for a later article.

The fact is that 80% of all supplements, no matter how fancy, how much they cost or what Bodybuilder is saying this made them what they are today, 80% of ALL supplements are Shit. Okay you say, that leaves us with 20% worth of supplements that work right? Well kind of. Firstly you must make sure the product has a purpose. Does it provide the basic ingredients to build muscle? Protein would fit this. Does it enhance the muscle building or fat loss process? Tribulus would be an example of this.

However the problem is this.

Out of the 20% of supplements that do work or do have a place, over half of these (maybe much more) will be completely useless. This is because most supplements are designed to make huge amounts of money for those selling the supplements in the first place. You are not a customer, you are a statistic and if you do not spend you are not important.

Just try and get free advice from almost any supplement company. Good luck. Maybe, just maybe you’ll get some free info if you say you might buy something from them. But considering that almost all supplement companies are run by accountants and business people and NOT Bodybuilders even this info may not be worth more than the supplements these people try and sell.

Now with myself about a third of people I help every day have never and some will never buy a Bio-Freak supplement. I help them all the same because I consider people who do this weird sport of ours a friend on a shared jounery to greatness.

Okay back to the supplements. Now as most companies are trying to make maximum profits and minimum expense to make those profits the first things that often go out the window is product quality and or strength. They spend all the money on fancy labels and tubs and a bodybuilder or two to promote the products and next to nothing on the product or in research and development. Some companies are even worse, they sell any product, no matter from what company, just to make a profit not caring if a product works or not, or even if it is of any quality. As long as the money keeps rolling in, they could not care a rats arse and certainly not about you, unless you are going to spend money with them.

So most products are of poor quality and it does not mean that the bigger and more known the company the more trusted they are. In fact it is my experience that the bigger a company gets the more they actually treat their customers with contempt. This is true of almost every business. The reason is they can sell you crap and treat you like crap because in the end they are making enough money not to care.

One very known company has been caught out at least three times either mis-labeling their products or actually selling products with NO ingredients in them at all. Now this is not a guy on ebay or something. This is a company whose logos you will see on many boxers and bodybuilders and sponser loads of sports. The fact is this. Bio-Freak (and there are other good suppliers) are better than even the biggest kids on the block. Our products are solid, no-nonsense products that exceed expectation. They do not look pretty, but our products work because we invest in those products rather than fancy labels etc.

So the product you get should be quality. In this case you will have to do a little research. Certain forms of vitamins work, others do not, no matter how many mg they are. The same with tribulus etc. Find the quality, even if it costs a bit more (this is not always the case) and then ask yourself if the company cares. Not how big they are, do they value you as a customer? For example. Many good companies sell good products and have a good customer service. However even these companies become whores by selling out and stocking crap like Z.M.A. I am sorry but if they do this it means they are trying to rip you off and if I cannot trust them I will not buy from them.

I use ZMA as an example for two reasons.

One, it is crap and anyone who knows anything knows this. If a company is selling it they are either stupid or are ripping your off with the knowledge they are doing so – period – and of subject. If they are stupid then how can you trust them to sell you anything. If they are ripping you off – enough said.

Secondly I am, in a sense, telling you what many of my long term supporters already know and that is that I am not a sell out. Do you know that last year I was offered Z.M.A by a very big company? Do you know how many units they were selling PER DAY?

Over one THOUSAND. This means that they were making about £20,000 PROFIT PER DAY FROM ONE PRODUCT!!! And you wonder how they can make their tubs and adverts so fancy and why their directors drive top of the range cars? Now you know why!

Now I would be lying if I said I was not tempted. I mean come on people £20,000 a DAY PROFIT!!! Who the hell would not sell the kids, the dog and their Grandmother for that type of money. Well me for one. Yes £20,000 a day would be nice, boy of boy would I love £20,000 a year from one product, let alone a day.

I do not even think we have turned that over in a MONTH on all products before. But I would have to look myself in the mirror and justify ripping off my supporters, most of which have been with me for over a DECADE and who I have helped and who trust me.

Now I know that words like Trust and Friendship and Respect are dirty words , even more so in business. Being nice does not go hand in hand with making money, but believe me people, it makes life easier to live.

But to me they are valued tremendously. So I politely told the supplier of the ZMA, thanks but no thanks. My BMW and small Island will have to wait for when I earn my millions from honest endeavours.

Anyway I have stated about the sharks in our ocean. Let me know tell you the supplements that currently DO work and or are a must have. It is a short list and you will be surprised that I leave a lot (even our range) out of the list.

A quality protein powder and or amino acid product
The protein must be a blend and the amino acids in peptide bonded forms. They should contains good amounts of Glutamine and BCAAs. Now even protein powder is not a must but for most people this is the case. It is very very hard to get enough quality protein from food alone. Most people I train and most people I do not have a 50-50 approach to protein intake. That is they take 50% from supplements and 50% from food. This works well for most peoples budget and ensures good progress.
Glutamine
This is almost the only product I say is a MUST. 30 grams is taken by the stomach every day and you only get about 5% of your needs from food. The glutamine must be peptide bonded as with all amino acids.
BCAA
As you can see the first three products are basically the same thing. Amino acids. BCAAs are the second biggest group of amino acids (three combined, the first most important being glutamine) and these are a proven tool for muscle growth and to protect agaisnt muscle loss
Creatine.
NOT for the reason 99% take creatine for. Creatine is a rubbish direct muscle builder which I demonstrate in the Manifesto of Mass 4. However it is a fantastic indirect muscle builder, or more clearly a protector agaisnt muscle loss. This is explained in my books and if you do not want or cannot afford the books just contact me and I will tell you.
This one is as important as the rest and it is a quality multi-vitamin and mineral product.
Without these compounds everything from muscle building to digestion can be reduced if not impossible.

That’s it.

The other products you could consider trying but only after those four are used are, Tribulus 95% saponins, certain fat burners and Gaba.

Now remember, we sell supplements, but I am honest enough to tell you that the above is all most people need.

YES if you use the above THEN you could consider Mass Generator or Intrinsic Factor for example but only if you have got a good diet and the above products first.

Other than that, most things are not worth the money.

Only being honest, let us see if the compition has the guts to do the same!

Sergio ‘The Myth’ Oliva Official Bodybuilding Workout Routine

Posted: 9th May 2012 by commander in Training

Sergio Oliva stated that the following routine was his only true exercise program. His training routine involved some interesting combinations…high volume, 5×5 work, supersets, antagonistic training, a modest – but heavy – squat workout, 20 rep squat sets, and the philosophy of hitting each muscle group twice a week.

In the Augsut/September 1973 issue of MTI, Sergio Oliva had this to say:

Since 1970 these are the only exercises I have been doing. Any other exercises printed in any other magazine are false.

Monday. On Monday, Sergio Oliva blasted his chest with bench press, dips and flyes, and also worked his back with chinups.

Bench Press supersetted with Chinning Bar.

Set 1. Bench Press 200 x 8, 15 reps on chinning bar

Set 2. Bench Press 220 x 8, 15 reps on chinning bar

Set 3. Bench Press 260 x 8, 10 reps on chinning bar

Set 4. Bench Press 300 x 8, 10 reps on chinning bar

Set 5. Bench Press 320 x 8, 8 reps on chinning bar

Set 6. Bench Press 350 x 8, 8 reps on chinning bar

Set 7. Bench Press 380 x 8, 5 reps on chinning bar

DB Flyes supersetted with Dips.

5 sets of 15 reps with 80 pound dumbbells, supersetted with dipping. The set, rep and weight scheme for dipping was not provided by Sergio Oliva.

Tuesday. On Tuesdays, Sergio worked his shoulders, biceps and triceps. Most rep and set schemes followed a 5×5 pattern.

Press. 5 sets, 15 reps with 200 pounds

Extending Heavy Curls. 5 sets, 5 reps, 200 pounds

French Curls. 5 sets, 5 reps, 200 pounds

Scott (Curls) Bench. 5 sets, 10 reps, 150 pounds

Scott (Curls) Bench with Dumbbells. 5 sets, 5 reps, 60 pound dumbbell

Sitting Down Triceps. 5 sets, 5 reps with 60 pound dumbbell, supersetted with Tricep Press Downs

Wednesday. On Wednesday, Sergio worked abs first, then heavy squats and calves. You will notice that there is no direct hamstring work.

Situps. 10 sets, 50 reps

Leg Raises. 5 sets, 20 reps

Side Bends with Bar Behind Neck. 5 sets, 200 reps

Squats. 300 x 5, 400 x 5, 440 x 5, 470 x 5, 500 x 4

Standing Heel Raises. 10 sets, 8 reps, 300 pounds

Thursday. Sergio’s second chest and back workout of the week. You’ll also notice a fair amount of shoulder work as well.

Bench Press. 200 x 5, 220 x 5, 260 x 5, 300 x 5, 320 x 5, 350 x 5, 380 x 5

Press Behind Neck. 5 sets, 5 reps, 250 pounds, supersetted with Rowing Machine, 200 pounds

Sitting Press with Dumbbells. 80 pound dumbbells. No set and rep scheme provided

Dipping Bar. 5 sets, 8 reps with no weight

Friday. Friday’s workout was another heavy arm day, but also features more back work. For the most part, Sergio used fewer sets for biceps on this day.

Press. 3 sets, 5 reps, 200 pounds

Extending Heavy Curls. 3 sets, 5 reps, 200 pounds

French Curls. 3 sets, 5 reps, 200 pounds

Scott Bench for Triceps. 3 sets, 5 reps, 200 pounds

Scott Bench for Triceps with Dumbbell. 3 sets, 5 reps, 50 pound dumbbell, supersetted with Tricep Press Downs.

Chinning Behind Neck. 5 sets, 5 reps

Chinning Bar with Closed Hands. 5 sets, 5 reps, supersetted with Tricep Machine Pull Downs

Saturday. Another ab and leg day. Sergio used lighter squats, and also incorporated front squats into his routine. Again, no direct hamstring work. Also notice that Sergio performed three 20-rep squat sets.

Situps. 5 sets, 10 reps

Leg Raises. 5 sets, 10 reps

Side Bends with Bar Behind Neck. 5 sets, 50 reps

Squats. 3 sets, 3 reps with 300 pounds. 2 sets, 3 reps with 400 pounds. 3 sets, 20 reps with 250 pounds.

Front Squats. 5 sets, 10 reps, 200 pounds

Sitting Heel Raises. 5 sets, 5 reps, 200 pounds