Author: Dr. Steroids

As the saying goes; an apple a day keeps the doctor away. Apples have been eaten by humans for thousands of years, and even appear in Greek mythology as a healing agent. Throughout history the apple has been prescribed as a relief to various illnesses, and probably for good reason. The apple contains a high quantity of antioxidants which help prevent cancer, reduce “bad” cholesterol and control insulin levels. Although the apple is not massively high in vitamins and minerals like other fruits, it does have some very beneficial properties. The apple is an excellent source of soluble fibre which…

Many gyms are now well equipped with cable stations which allow gym goers to attach various handles and bars and perform traditional exercises using the smooth and versatile cable system. Some trainees prefer the ease of changing the resistance, others favour the smoother and continuous resistance compared to the free weight counterparts, and many incorporate cable work into their training session as a means to offer variation to encourage new stimulus. For the cable virgins we have chosen a selection of exercises (listed below) which are great when performed using a cable station, so why not try them during your…

The shoulders are composed of three muscles, the anterior, medial and posterior deltoid heads. The shoulder is a dynamic joint, and therefore requires several planes of resistance for overall stimulation. It is also why the shoulder is involved in many upper body exercises, such as the bench press, bent over rows, pull ups and dips. The following workout incorporates three exercises which collectively target all three heads of the deltoids effectively. Perform 4 sets of each exercise, for between 8-12 repetitions. 1. Lateral dumbbell raise The lateral dumbbell raise is a common shoulder exercise as it directly isolated the medial…

Most gyms have an array of effective leg training equipment, such as leg extension and curling machines, leg press stations, and squat racks. Unfortunately, those who train at home often do not have the funds or space to have such equipment, and therefore have to rely on the more basic exercises using nothing more than body weight or a set of dumbbells. This article outlines four leg exercises which can be performed at home, with nothing more than a set of dumbbells. Dumbbell squat The dumbbell squat targets the quadriceps, hamstrings, buttocks and lower back. The trainee squats down, grasping…

Another show, the number 1 in the world of bodybuilding  – Mr. Olympia 2015 will be held in Las Vegas from 17 to 20 September of 2015 year. Unlike the date of the Olympia in 2015, the participants of the show are not yet known. Currently in the process of so-called “skill” – determining which of the professional athletes in 2015 will have the right to perform on the stage of Olympia among the strongest bodybuilders of the world. The system of qualification each year undergoes small changes, particularly in this year, it is as follows: professionals ranked 2 to…

The hamstrings are a collection of muscles located to the rear of the upper leg, composed of the Bicep Femoris, Semitendinosus and Semimembranosus. The hamstrings muscle group can be exercised via exercises which involve the flexion of the leg, as well as extension of the hip joint. Well developed hamstrings can drastically improve the girth of the upper leg, and aesthetical appeal of the thighs in bodybuilding. Many sporting disciplines will benefit from exercised hamstrings, such as those which incorporate explosive jumping and sprinting. Leg flexion hamstring exercises Laying leg curl The laying leg curl directly exercises the hamstrings via…

Skipping can improve fitness levels effectively, yet is rarely used as a method of exercise, and is mainly performed by those training for martial arts and boxing. Skipping is a great exercise for improving balance, aerobic ability, eye to hand coordination, and speed. Skipping could prove a low cost and convenient method of exercise to improve fitness, only requiring limited space and basic equipment. Quality skipping ropes can be purchased fairly cheaply, and will last a long duration. How to skip for fitness Firstly, ensure the rope is free of tears and is functional. The rope should be of the…

I think it’s fair to say the majority of beginners pay more attention, time and money on supplements than they do diet. Supplements, after all, are more exciting than food! You do not see “packed full of muscle building amino acids”, in capitalised font, on the label of your supermarket chicken. Yet as trainers become more knowledgeable they begin to realise the thing which makes the real difference to long term gains is sound nutritional intake, not supplements (although they can play an important supplementary role). This article aims to delivery five basic but fundamental nutritional tips which beginners should…

Protein supplements, along with creatine are the most commonly used sports supplements for muscle building; the most commonly used sources of protein in these supplements are whey and casein. Most people may just see a ‘protein powder’ at their local store, or when shopping on the Internet and buy it because it’s protein. However different types of protein have their own unique effects on the body so knowing how they work, and why will help you time your protein intake for better muscle gains. Casein protein and whey protein are probably the most popular choices of protein supplement today, but…

Most of us like a drink now and then, but how many calories are we consuming when we have a pint of beer, or a glass of red wine? Below is a chart which clearly shows the calorie content of popular alcoholic beverages, allowing for a visual cross reference to compare drinks. Calorie chart 1 can of light beer 103 calories 1 can of regular beer 153 calories 1 serving of red Cabernet wine 122 calories 1 serving of red Merlot wine 122 calories 1 serving of white wine 121 calories 1 jigger Vodka 97 calories 1 bottle Bacardi Brezzer…