Author: Dr. Steroids

On this web site we try to encourage the use of large compound exercises for most weight training routines. The logic is simple; an exercise such as the bench press targets the chest, triceps and shoulders very effectively. A bent over row works the major back muscles as well as the arm flexors. With a single exercise we can work a high number of muscles with a great level of intensity, therefore leading to greater gains in a shorter period of time. But, we must be aware that many trainers begin training to enhance their aesthetics. The midsection, forearms, and…

A training partner can be a great asset. Training with someone else can be great for motivation, not to mention the saving on petrol when you share lifts (in the car, not in the gym!), assuming of course you both drive. There is also the opportunity to increase the intensity of your training with advanced training techniques such as forced reps, drop sets and negatives, which are easier to perform with a training partner at hand. It is also very assuring if your training partner is a good spotter, allowing you to push yourself to the limit whilst they are…

Working out with no equipment is not ideal, but sometimes necessary if you are travelling or unable to get to the gym. Some muscle groups are hard to target without equipment, such as the back, but there are a handful of exercises which do exercise large muscle groups without the need for training equipment. These exercises would be ideal choices for when you are travelling due to work and unable to attend a gym. Push ups Push ups are a popular bodyweight exercise for targeting the upper body. The chest, triceps and shoulders are stressed from the push up and…

Many people consider 8-12 repetitions the best choice for inducing muscle growth. Arguably such a stance is correct; as such a moderate repetition range has been shown to favour the induction of beneficial hormonal release and muscle damage to a greater degree compared to lower and higher repetition ranges. The problem many trainees face after training for a long period of time is the tendency to get into a rut or “plateau”, as the body becomes accustom to the long applied repetition range. In such a case it may be worthwhile introducing a new repetition scheme into your training, such…

So you want to lose weight. But did you know there are two types of body fat? There is subcutaneous fat which is just below the skin, and visceral fat, which surrounds the internal organs. Visceral fat is the more dangerous of the two and harder to lose. You can easily see visceral fat on most people. It is the protruding belly, known as a “Beer Belly” or “Pot Belly” on men. The medical term is panniculus or pannus. The flab extends over the belt and eliminates the waistline. This results in wearing the belt under a massive bulge. You…

Resistance bands are a popular piece of home training equipment, due to their versatility, cheapness and effectiveness. Resistance bands are not a suitable staple piece of equipment for a strength based athlete or advanced bodybuilder (unless used in a supplementary role to the main workouts), but they do provide a great way to workout out at home for the masses, who want to tone up and increase their strength levels. Within this article we look at a handful of exercises which can be performed at home using resistance bands, all of which target the muscles of the upper body. These…

On the network is almost no information on the popular fitness model and dancer from Brazil – Gracyanne Barbosa, famous for her incredibly developed buttocks (and the rest of her group of muscles at a high level). Gracyanne somehow is not working hard to go beyond the portuguese-speaking segment of the Internet. Gracyanne Barbosa was born in Campo Grande, Brazil 20/09/1983. At the age of 16 years – Gracyanne moved from Campo Grande to capital, to study in a law school. However, due to financial problems Barbosa had to work as a dancer, and then Gracyanne joined Tchakabum – groups…

It is simply untrue that a vegetarian cannot be successful at bodybuilding due to their diet. Planning is required to ensure optimal nutritional intake for a vegetarian bodybuilder, with a variety of protein sources the key to ensure a wider spectrum of amino acids, which lack somewhat in plant based sources compared to animal sources. Eating a varied diet is recommended for everyone, not just those who follow a vegetarian of vegan diet, but also those who eat animal based products to ensure optimal levels of nutrients for health and well being. A varied intake of plant proteins as part…

A high protein diet is commonly recommended for bodybuilders and strength athletes, as well as those who wish to lose fat. Bodybuilders, and those who weight train, will usually consume a high protein diet to aid muscle growth. Protein is also “filling”, reducing cravings for those following a calorie constricted diet as well as boosting the metabolism. This article does not cover any possible hazards from following a high protein diet, with most evidence being inconclusive. High protein foods Below is a list of high protein foods: • Eggs• Cottage cheese• Chicken• Beef steak• Minced beef• Tuna• Salmon• Lamb• Minced…

The forearms receive constant stimulus from many resistance exercises due to the need for a strong grip during most pulling movements. Exercises such as the bent over row, deadlift and shrug all require the forearms to provide a sufficient grip to execute the exercises, unless grip aids are used which will reduce the requirement somewhat. For some this is not enough, and many look to perform isolation exercises such as wrist curls to directly target the muscles of the forearms. Whilst wrist curls effectively target the wrist extensors and flexors, the exercises will not stimulate the long brachioradialis muscle which…