Author: Dr. Steroids

Q. I am a complete beginner to bodybuilding. I began weight training last week and have experienced very sore muscles the days after my workouts. Is this high level of soreness common, does it reduce over time and is there anything I can do reduce the muscle soreness? A. The muscle soreness you are experiencing is very common among those who weight train, and is called “Delayed Onset Muscle Soreness”, or “DOMS” for short. This muscle soreness is commonly experienced between 24 and 72 hours after the muscle has been exercised. The reason why DOMS is experienced is not currently…

The bench press is an exercise which remains one of best upper body mass builders, as well as a powerlifting event to demonstrate upper body strength and power. Whether your goal is muscle hypertrophy (growth), strength, or fitness, the bench press is extremely effective at stimulating the chest, triceps, and deltoids. The form and technique used for the execution of the bench press will depend on the goal of the exercise, whether it be a form which is optimal for stressing the chest for growth in bodybuilding, or a full competition standard lift in powerlifting. We’ll take a look at…

Building muscle, whether it be to the extent of wanting a bodybuilders physique, or alternatively for a greater athletic appearance, is a process which is not commonly understood by many trainers. Without the knowledge of how muscles are built bigger, how can the process be optimised to enhance muscle building? In this article we will briefly look at the muscle building process, and then look at steps on how to build muscle quicker and more effectively. Muscle hypertrophy is the term used to describe the increased size of muscle tissue. Inducing muscle hypertrophy is the aim of the bodybuilder, or…

Paige is not sitting on a diet of 1,000 calories and, frankly, she loves to eat. Her breakfast (in preparation) – a protein from eggs, oatmeal, peanut butter. Her diet is dominated by tuna, shrimp, chicken, eggs, avocado, lettuce, broccoli, shpinach, asparagus, couscous, brown rice, dried berries, strawberry, peanut, almond oil. Paige Hathaway Opinion About Cheat Meals “- Yes, I eat cheat meals! I am not having cheat-days, but about once every 4 days I’m eating cheat meals. And the only thing for which I used to feel ashamed – it is overeating. Ignoring the feeling of fullness, you grab…

The extension of the arm recruits the triceps brachii, the three headed muscle which runs to the rear of the upper arm. The triceps, as it is commonly known, is composed of the lateral, medial and long head, each recruited to certain extents during arm extensions; depending on the grip, and the position of the upper arm in relation to the torso. The triceps extension is an exercise which is therefore extremely effective at recruiting and stimulating the triceps brachii, whether the goal is muscle growth, general fitness or improved endurance. The term “triceps extension” when referring to exercise is…

Creatine has long been one of the most popular sport supplements on the market. Creatine is naturally found in some foods, yet trainees will often supplement with the compound due to its positive effects as an energy replenisher, aiding performance. Creatine monohydrate is a common form of the supplement, a tasteless white powder which can be mixed with a drink for consumption. Other delivery systems have begun to appear on the market, however, including creatine ethyl ester. Creatine ethyl ester is commonly shortened to CEE when being discussed online, and is available in both powder and capsule form. Is creatine…

There seems to be a split between those trainers who train their traps (trapezius muscle structure) with their shoulders and those who train them during a back workout. The traps span from the neck down to the central region of the back and are responsible for various movements of the scapular. Many people tend to mainly focus on the upper region of the traps, where the muscle is notable from the front of the body, providing the classic coat hanger appearance if well developed. Training the traps with the shoulders This may be the slightly more popular choice, and arguably…

Pre-workout supplements have become increasingly popular as trainees aim to train with more intensity and maximise their gains. There are a large number of pre-workout formulas available, many of which contain key ingredients which increase energy, enhance focus, and reduce fatigue. Whilst actual branded formulas come and go, a number of key ingredients remain, so this article looks at a number of supplements which compose many good quality pre-workout formulas. These are available from quality bulk suppliers at a fraction of the price you would pay for a branded all in one solution. Creatine monohydrate Creatine monohydrate is one of…

Those who seek to gain muscle mass will need to pay close attention to their diets for optimal progress. Unfortunately, there is much conflicting advice regarding diets for bodybuilding, and sometimes it is all too easy to over analyse everything and become frustrated. Here are ten back to basics bodybuilding diet tips. 1. Consume enough calories to grow. Food intake should be great enough to support the growth of the body. A calorie surplus is usually required to gain body mass, with sufficient levels of protein to encourage the growth of muscle tissue. If you have trouble consuming enough calories…

“Flat abs fast” – the title of an article on a popular fitness web site. The article serves a wide audience; people of both genders, and also of a variety of ages, wish to achieve a flatter and firmer midsection. What was a little more puzzling, however, was the lack of discussion regarding diet, or even cardiovascular activity! In fact, the whole article was composed of four exercises, only two of which look like they would directly stimulate the muscles of the abdominal. The other two exercises were poses. I would argue such a routine would most definitely not lead…