Muscle Chemistry Archive

Turinabol (TBOL): The Ultimate Guide

Turinabol (chlorodehydromethyltestosterone) is a potent oral anabolic steroid with a unique history, being the only AAS created for non-medicinal purposes.
Instead, turinabol was formulated to help East Germany’s athletic team gain an unfair advantage in the Olympic Games, between 1968 and 1989.
This was a state-sponsored doping program, known as “State Plan Research Theme 14.25”, where the objective of the nation was to completely dominate sports.
Consequently, trainers would supply athletes with “vitamins” (a deceptive label) that would evade detection in drug tests.
Approximately 10,000 male and female athletes, including children as young as 10 years old, experienced great increases in muscular strength, hypertrophy (size) and endurance.
The athletes essentially acted as non-consenting lab rats, completely unaware of what was being given to them.
It wasn’t until the 1990s, where it finally become known that turinabol was the secret compound behind the ‘East German Doping Machine‘.

Dianabol Derivative
German scientists had observed the potent effects of dianabol in Olympic athletes, after Dr. John Ziegler successfully created a steroid more anabolic than testosterone.
However, they also recognized that dianabol led to notable amounts of water retention in athletes, due to significant levels of aromatization; causing a decrease in functionality.
Thus, German scientists’ objective was to synthesize a steroid that could replicate the anabolic (muscle building) and strength-enhancing effects of dianabol, but without fluid gain.
They successfully achieved their mission, creating a dianabol-derivative compound that possessed an identical structure to dbol, but with an additional 4-chloro alteration of clostebol.
Clostebal is a very weak anabolic steroid used in medicine for dermatological purposes.
This modification meant turinabol would not replicate dianabol’s estrogenic effects and thus dry muscle gains could be experienced, without any water retention.
Due to turinabol’s chemical structure, it is often referred to as ‘baby dbol’ in bodybuilding, with it possessing less potent anabolic and androgenic effects than its ‘father’ compound.
Turinabol was specifically designed to improve the performance of swimmers and gymnasts, leading to great medal success and several world record performances. Today, turinabol is also used by fighters, baseball players, weightlifters and sprinters; with Jon Jones being the most high-profile athlete found to have turinabol metabolites present in his system.
Turinabol Benefits

Increased muscularity
Enhanced strength
Fat loss
No Estrogenic effects
Weak Androgen

Due to turinabol being moderately anabolic and not causing water retention, it is often utilized as a cutting steroid to maximize fat burning and retain muscle tissue (whilst in a caloric deficit).
Turinabol also will burn subcutaneous fat stores, similar to other anabolic steroids, due to it essentially being exogenous testosterone and thus causing a reduction in adipose tissue.
Turinabol is not estrogenic, due to the 4-chloro alteration of clostebol, thus it poses no issues in regards to gynecomastia or fluid retention.
Tbol also is not androgenic, with an androgenic score of zero, thus cases of: acne vulgaris, androgenic alopecia (hair loss) and benign prostatic hyperplasia (prostate enlargement) are rare.
Turinabol Results
It may be used as a bulking agent among beginners, helping them to build 15lbs+ of lean muscle, however such gains in hypertrophy are unlikely among experienced steroid-users.
Turinabol is not suited for users wanting exceptional results in terms of mass gain, with it only possessing an anabolic rating of 54. Thus, if sheer size is the goal; testosterone, anadrol, trenbolone or dianabol are more potent compounds.
Dr. Thomas O’Connor suggests that turinabol may be more powerful than anavar, but less so than winstrol; in regards to its effects on body composition.
Results on turinabol will be slow and steady, with a half-life of 16 hours. This is double the time of winstrol and approximately 50% longer than anavar.
Therefore, turinabol is not an oral steroid that peaks quickly in the bloodstream and results in rapid muscle gains/fat loss, thus requiring lengthier cycles for the drug to build up in a user’s system.
Strength gains on turinabol are also profound, with a 1973 report stating that a dose of 10mg/day, administered to a female shot put athlete, increased her throwing distance by 2 meters within 11 weeks (1).
Turinabol Side Effects

Virilization
Liver toxicity
HDL cholesterol
Testosterone suppression

Virilization
Despite turinabol having a 0 androgen rating, it does have the power to cause virilization effects in women.
Such masculinization was evident during the 1976 Olympic Games in Montreal, where the East German swimmers had exceptionally broad shoulders and deeper sounding voices.
One possible reason why such effects became obvious, some 10 years after the athletes started taking turinabol, was because of dosages being gradually increased each year.
Also, since the early 1970s, many female athletes started taking other virilizing steroids; such as testosterone esters and nandrolone (deca durabolin).
By this time some of the athletes refused such treatment, due to these additional compounds being injectables (a less subtle form of administration versus orals).
It is difficult to gauge how potent turinabol is for producing masculinization in women, as the East Germany athletes were taking other steroids simultaneously; and for a lack of medicinal research conducted on tbol.
However, it is reasonable to assume that it is generally well-tolerated among females in cautious dosages; based on the imperceptible (unapparent) effects in its first few years of use.
Liver Toxicity
Liver stress enzyme markers, such as AST (aspartate aminotransferase) and ALT (alanine aminotransferase) will rise on turinabol, due to it being a c-17 alpha alkylated steroid and thus passing through the liver.
Some bodybuilders believe that turinabol’s hepatotoxicity is only mild, due to it being a generally well-tolerated drug.
This may be true, however users should not be complacent and use turinabol in lengthy cycles (beyond 8 weeks); as liver failure and jaundice is possible.
Dr. Thomas O’Connor had a patient who ran turinabol by itself for approximately 1-2 years, believing it to be safe, due to it being routinely prescribed to the East German athletes in the 60s and 70s. This patient ended up developing peliosis hepatis, a serious vascular condition where blood filled cysts accumulate on the liver.
This man required surgery, where doctors successfully removed parts of his liver, aiding in his recovery.
HDL Cholesterol
High-density lipoprotein (HDL) cholesterol levels will decrease on turinabol, causing a mild to moderate spike in blood pressure.
This adverse effect on blood lipids is typical when taking any anabolic steroid, however oral steroids typically cause more cardiovascular strain, due to them stimulating the hepatic lipase enzyme in the liver (causing greater fluctuations in cholesterol).
Those who have existing high blood pressure or a history of heart disease in their family should avoid anabolic steroids in general.
To reduce the risk of hypertension on turinabol, users are advised to perform regular cardio and supplement with 4 grams of fish oil per day (for the duration of a cycle); due to it improving endothelial function and reducing plaque build-up in the arteries.
Testosterone Suppression
All anabolic steroids increase exogenous testosterone levels and decrease endogenous (natural) levels.
The degree of severity in regards to HPG (hypothalamic–pituitary–gonadal) axis shut down, often depends on the potency of a steroid and the dosages taken.
Turinabol when taken by itself will cause a moderate decline in natural testosterone production, similar to anavar; however such suppression can be exacerbated if cycled in conjunction with other steroids.
To accelerate the recovery of endogenous testosterone levels post-cycle, users may incorporate a PCT (post cycle therapy).
SERMs such as clomiphene (clomid) and tamoxifen (nolvadex) have shown to be effective in restoring male hormone levels.
Bodybuilders often take 30mg of nolvadex per day or/and 100mg of clomid per day, with a PCT lasting approximately 30 days.
If a turinabol-only cycle is being performed, only one SERM may be needed post-cycle.
However, if turinabol is stacked with other suppressive anabolics, two SERMs may be taken synchronously.
For an increasingly aggressive approach, some users may add hCG to their PCT protocol (with 2,000 IU of hCG administered every other day for 20 days).
Turinabol Cycles
Turinabol is commonly taken in dosages of 15-40mg/per day. The lower end of this range is tailored for improvements in athletic performance, with 40mg being more optimal for bodybuilders looking to add lean mass.
Turinabol is typically taken for 6-8 weeks, which is a somewhat lengthy oral cycle, due to its longer ester structure (slow-acting properties).
Turinabol-Only Cycle (For Men)
Intermediate bodybuilders may choose to extend the above cycle to 8 weeks, if their liver enzymes and blood pressure is under control.
Some bodybuilders increase their dosage up to 80mg/day, however this is unnecessary and will cause great toxicity. If users experience no positive effects on 40mg/day, there is a high chance the compound is not actually turinabol, but instead a placebo (or heavily diluted).
Turinabol-Only Cycle (For Women)
Such low dosages of tbol (5mg) are unlikely to cause male secondary sex characteristics in women.
Females have only a fraction of a male’s endogenous testosterone level, thus only small dosages of steroids are needed to produce exceptional results and drastic improvements in body composition.
Turinabol and Testosterone Cycle

Turinabol and testosterone compliment each other well, with testosterone failing to pose any strain on the liver; whilst causing only mild fluctuations in cholesterol.
This duo be used as a bulking or cutting cycle, with it simultaneously promoting lean mass gain and fat loss.
Testosterone is one of the most effective bulking AAS, producing exceptional muscularity and strength gains. Cypionate and enanthate are popular esters among bodybuilders, promoting slow and steady, yet significant results.
If used as a cutting cycle, an anti-estrogen may be used to prevent water retention from the addition of testosterone. Letrozole or anastrozole are popular options, inhibiting aromatization (the conversion of testosterone into estrogen).
Erection quality and function can decrease in the latter stages of a turinabol-only cycle, due to its low androgenicity. Weak androgens often cause a decline in sexual health, due to the lowering of DHT levels. Dihydrotestosterone (DHT) plays a crucial role in nitric oxide production, needed for optimal blood flow and circulation to the penis.
Therefore, by stacking turinabol with an androgenic steroid (like testosterone), users can maintain high levels of DHT and nitric oxide production — preventing impotence.
However, high DHT levels can also cause more frequent incidents of hair loss (on the scalp), acne vulgaris and prostate enlargement.
Turinabol Reviews
We have collected several reviews from various anonymous turinabol users, giving our readers a better understanding of how this steroid affects different people.
Good size increases. Shoulders increased a lot more than I expected. Arms went from 14 1/2 to 15 1/4. Waist went from 32 1/2 to 34. Back also increased quite a bit, traps especially. Also had good muscle fullness most of the time. I did not experience big size increases till week 3-4. About midway through week 3 my weight started shooting up 2lbs a day.
My bench press went from 300 to 335lbs in 4 weeks. 40 mg tbol every day. Just a simple linear increase 3×5 for bench, 2-3 times a week. No libido or other problems, no bloat (legit tbol). Kept all gains, can’t understand the hate for orals.
Super underrated. For me, Tbol gave nice clean gains. My bench went up consistently 5 lbs every week and the gains remained after stopping. People always say it is Dbol’s little brother but I stopped dbol and went back to tbol because the gains were identical for me except with TBOL there was zero water retention and my estrogen didn’t skyrocket.
I had never run more than a mile in my life. On 50mg of tbol I ran 3 miles and then went for some squats. I ran dbol 30mg/day as well for the last two weeks of the 6 week tbol cycle. Smashed PRs in every gym session and could still run like a horse with evil dbol in me. Amazing stuff, would run it alongside almost anything.One of my favorite orals. While it may not pack a huge punch like superdrol or shred you down like anavar, it just seems to make everything work that much better. Since it frees up more testosterone, due to less binding with SHBG, it works great with test; and even better the more compounds you stack.
It was my first oral to kickstart my first cycle. I remember coming home a few weeks after the start, popping my shirt off to try on some new clothes my mum bought me and my parents were like…what the hell happened to your body. I didn’t get huge or anything, but I became an aesthetic beast on tbol that could work endless sets. I have not had one compound to date that gave me the same work efficiency and intensity over time as tbol has. Not even tren + superdrol.
Turinabol vs Anavar
Turinabol and anavar are similar, with both of them being orals and non-estrogenic compounds.
They both promote lean muscle mass, strength gains and fat loss.
However, turinabol’s effects are believed to be slightly more pronounced compared to anavar, thus tbol may have an edge in terms of muscle and strength gains.
On the flip side, turinabol may cause slightly more side effects than anavar, such as higher fluctuations in cholesterol, ALT/AST liver enzymes and further testosterone suppression.
Turinabol is considerably cheaper to buy on the black market compared to anavar, with oxandrolone being one of the most expensive steroids (costing as much as several hundred dollars per cycle).
Some users suggest that turinabol causes less synovial fluid dehydration, thus being more joint-friendly than anavar (and winstrol). This may be of interest to bodybuilders who perform fewer repetitions, lifting heavier weights.
Anavar is a female-friendly steroid that rarely produces virilization effects; and the same may be true for turinabol.
However, due to turinabol’s slightly more potent nature, it is fair to assume that anavar is a safer compound for women. Since anavar’s creation in 1962 there is more research available regarding its effects in women; plus it continues to be used in medicine today.
Turinabol however is not FDA-approved to treat any catabolic illness and is seldom taken by female weightlifters; making it a less understood compound.
Where to Buy Turinabol?
Turinabol is no longer available as a prescription drug in Germany, being discontinued in 1994. This was around the time tbol was exposed for being the compound behind the Government funded ‘State Plan Research Theme 14.25’ agenda.
Few pharmaceutical companies have produced turinabol since then, with bodybuilders now buying it through the black market (via underground labs). This is an illegal practice and carries its own risks, in terms of contamination/hygiene and potential spiking of products.
Summary: Pros and Cons
Pros:

Moderate increases in lean muscle
Fat loss
Significant improvements in endurance
No estrogen-related side effects
No androgenic side effects
Side effects are relatively mild
Suitable for women in cautious dosages

Cons:

Mildly hepatotoxic
HDL cholesterol suppressive
Lack of pharmaceutical products available

3 Best Injectable Steroids (With Sample Cycles)

In the world of anabolic-adrogenic steroids (AAS), bodybuilders have the choice of taking orals or injectables.
A steroid-user fits in one of these three categories:

Only takes pills, which usually stems from a a fear of injecting.
Only uses injectables, regarding them as safer compounds in the long-term.
Uses a mixture of both, believing there are pros and cons to each.

Orals are a convenient method of administration, however they are also c-17 alpha alkylated, and thus cause hepatotoxic effects.
Consequently, oral steroids can have a destructive effect on liver and heart health, due to a stimulating effect on hepatic lipase in the liver, causing substantial alterations in cholesterol levels.
In contrast, injectable steroids are not considered hepatotoxic, having a more direct passage into the bloodstream (via intramuscular injection) and thus bypassing the liver.
Consequently, injectable steroids can be taken for longer periods of time (up to 12 weeks). Orals however are only taken in short cycles, due to raised ALT (alanine aminotransferase) and AST (aspartate transaminase) liver enzymes, signifying hepatic stress.
Below are the 3 best injectable steroids that bodybuilders use today to build muscle and burn fat.

1. Testosterone
Testosterone is a bulking injectable, commonly used in beginner cycles, to add significant bulk and mass to users.
However, testosterone also has fat burning effects (due to its high level of androgenicity), causing a reduction in adipose tissue.
Thus, it may also be used as a cutting steroid, helping bodybuilders to preserve hard-earned muscle tissue, whilst enhancing fat loss.
A first time testosterone cycle can add 20-30lbs of lean muscle to users — even in conservative dosages.
It is widely regarded as the safest anabolic from a cardiac perspective, only causing mild changes in cholesterol and blood lipids.
Various testosterone esters can be used, such as:

Testosterone suspension
Testosterone propionate
Testosterone enanthate
Testosterone cypionate
Testosterone decanoate
Testosterone isocaproate
Testosterone phenylpropionate

The most popular forms of testosterone are cypionate and enanthate, due to their longer ester structure and ease of injections (causing minimal discomfort/pain). Injections are only required once or twice per week with these two esters, producing slow and steady gains.
Other forms of testosterone can have a more rapid effect, such as suspension (pure testosterone in an oil base). However, suspension injections are required 2x per day and can be painful due to the larger, non-micronized crystals.
Users who want fast results from testosterone, but do not want to inject frequently, may use sustanon 250.
Sustanon 250 contains a mixture of fast and slow-acting esters, causing users to experience fast results that maintain into the latter stages of a cycle. Only 1-2 sustanon 250 injections are required per week to maintain peak serum testosterone levels.
Testosterone Side Effects
Testosterone is the most well-tolerated steroid available, being a routinely prescribed medicine for men on a daily basis, known as testosterone replacement therapy (TRT).
However, testosterone is not without side effects, with users possibly experiencing any of the following:

Water retention
Gynecomastia
MPB (male pattern baldness)
Enlarged prostate
Acne
Suppressed testosterone (hypogonadism)

Testosterone causes aromatization, thus high levels of testosterone are converted into estrogen. This can lead to water retention, causing a bloated or smooth look to the muscles. This is not optimal for cutting cycles, hence how testosterone is predominantly used as an off-season bulking steroid. If users want to run testosterone during a cutting cycle, but with minimal water weight, an anti-estrogen such as anastrozole or letrozole can be taken.
However, by reducing water weight via the reduction of estrogen, HDL cholesterol may drop further, elevating blood pressure.
Anti-estrogen’s can also prevent the possibility of gynecomastia (gyno) occurring on testosterone, which essentially is breast tissue expansion in the mammary glands, induced by high levels of the female sex hormone — estrogen.
A SERM such as tamoxifen (nolvadex) may be a better choice than an anti-estrogen, with SERMs having a less negative effect on blood pressure (1).
Testosterone’s androgenic effects, caused by the 5α-reductase enzyme (converting testosterone into DHT), means that users will experience more hair loss, thinning or recession on the scalp.
This is due to DHT causing inflammation and thus damaging hair follicles. Difficulty when urinating may also occur.
5a-reductase inhibitors can reduce the size of the prostate by 20-30% (2), however decreased fat loss and muscle-building may also occur, with DHT being a highly anabolic hormone.
Oily skin or acne vulgaris is possible on testosterone, due to over-stimulation of the sebaceous glands; commonly resulting in blocked pores from excessive sebum volume.
Testosterone, like other anabolic steroids, has a transient effect on testosterone levels. Levels will spike for a short duration, but then crash post-cycle. This is due to the pituitary gland signaling for the testes to halt testosterone production, as a self-defense mechanism to keep a homeostasis, and counteract the adverse effects of significant amounts of exogenous testosterone being injected.
2. Trenbolone
Trenbolone is a very potent injectable steroid, with enanthate and acetate being the two common esters used by bodybuilders.
Trenbolone is considered the most powerful anabolic steroid on the market, known for its rapid results (with acetate) and exceptional ability to transform body composition.
Trenbolone can be utilized both as a bulking or cutting steroid; due to its strong androgenic and anabolic properties.
Trenbolone’s anabolic and androgenic values are: 500 (5x higher than testosterone).
Although this doesn’t translate as trenbolone building 5x more muscle than testosterone, it is considered the best steroid for promoting lean muscle mass.
It may be the most potent fat-burning compound too, with few AAS able to rival its androgenic and thermogenic properties.
Weight gain may not be dramatic on trenbolone (despite its remarkable ability to add muscle tissue), due to its simultaneous fat burning effects. Trenbolone may also cause a loss of water weight on-cycle, via inhibition of the aromatase enzyme.
Thus, trenbolone dries out the body, causing more visible vascularity and striations in the muscles.
Trenbolone promotes muscle hypertrophy (size) particularly in the trapezius and deltoids, due to these muscles having more androgen receptors present and thus being more susceptible to growth.
Trenbolone Side Effects
Trenbolone is one of the harshest anabolic steroids available, in terms of cardiovascular toxicity.
Trenbolone does not present any significant liver concerns, with it being an injectable compound and non c-17 alpha alkylated.
However, trenbolone has deleterious effects on cholesterol scores, leading to cardiac hypertrophy and increasing the risk of heart disease. LDL levels will skyrocket and HDL levels will plummet, increasing plaque build-up inside the arteries (atherosclerosis).
Trenbolone does not aromatize, thus water retention and estrogen-induced gynecomastia are not issues.
However, trenbolone does have a moderate effect on progesterone, a different female sex hormone, that can also lead to gynecomastia.
Interestingly, anti-estrogen medications, such as anastrozole, can be used to decrease progesterone production (3).
However, SERMs (such as tamoxifen) can further increase progesterone levels (4).
Androgenic side effects such as: hair loss (androgenic alopecia), cystic acne and prostate enlargement may occur from trenbolone-use. This is due to heightened DHT levels, increasing hair follicle damage.
Trenbolone will also amplify sebum production, causing high volumes of this waxy substance accumulating on the skin. Excess sebum can block the pores, similar to how applying surplus amounts of moisturizer can also lead to oily skin and pimples.
Trenbolone may also cause paranoia and anxiety in sensitive users, via its stimulation of the central nervous system and thus shifting the body into fight or flight mode. This arousing effect caused by increased adrenaline output may also result in insomnia.
One way to reduce anxiety and help soothe the CNS is to increase l-tryptophan consumption. L-tryptophan is an essential amino acid, meaning the body cannot produce it by itself, and thus must be consumed via a person’s diet.
Bodybuilders can take advantage of l-tryptophan’s sedative attributes, by consuming more of the following foods:

Whole milk (183mg/1 cup).
Canned tuna (472mg/ounce)
Turkey – white meat (410mg/pound)

L-tryptophan is why so many people are left sedated, needing an afternoon nap following Christmas dinner.
Trenbolone will also cause extreme testosterone suppression post-cycle, resulting in significant psychological and physiological effects, such as: low energy, depression and diminished overall confidence.
Such adverse effects can linger for several months, however with an aggressive PCT, may only last for several weeks.
3. Deca Durabolin
Deca durabolin (nandrolone) is a slow-acting anabolic steroid (containing longer esters), that produce significant, yet gradual increases in size and mass.
Deca durabolin is typically used in bulking cycles, due to its anabolic effects and lack of androgenicity.
Consequently, fat loss is not considered to be notable on deca durabolin, due to it decreasing CPTI (carnitine palmitoyltransferase I) expression and thus inhibiting fat metabolism. 
Deca durabolin was commonly used by classic bodybuilders in the 60s and 70s, helping them to bulk up in the off season, in a bid to dwarf their rivals. Arnold Schwarzenegger and other hall of fame bodybuilders typically stacked deca durabolin alongside dianabol and primobolan.
Deca Durabolin Side Effects
Deca durabolin is one of the mildest steroids, hence its FDA approval and wide use in medicine (similar to testosterone).
Deca durabolin does not compromise liver function, failing to produce notable rises in ALT/AST enzymes.
It does not significantly compromise cardiovascular health, although LDL/HDL levels will take a shift, resulting in a mild spike in blood pressure for most users.
However, deca durabolin is often stacked with other toxic steroids, exacerbating blood lipids.
Deca durabolin’s lack of androgenicity is caused by the reduction of dihydronandrolone (DHN), rather than dihydrotestosterone (DHT). The benefit of less DHN are: less cases of hair loss, acne and enlargement of the prostate gland.
However, the main downside to less androgenic properties, is a decline in sexual health.
This is due to a decrease in nitric oxide, a molecule that promotes vasodilation and blood flow to the penis. Thus, deca durabolin users can experience impotence (erectile dysfunction), known as ‘deca dick’.
An elevation in prolactin levels can also worsen ED, due to a decrease in libido and arousal.
Bodybuilders often counteract high prolactin levels on deca durabolin by taking cabergoline, a dopamine receptor agonist, that has an inhibitory effect on prolactin — directly targeting the pituitary lactotroph cells.
For this reason, deca durabolin is rarely taken by itself as a solo cycle, instead being stacked with more androgenic bulking steroids (such as: anadrol, testosterone or dianabol), to maintain peak nitric oxide levels and optimal penile function.
Deca durabolin will shut down endogenous testosterone levels, causing low T symptoms and requiring a PCT to bring this male hormone back to normal levels.
FAQ
Best Injectable Steroids for Cutting?
Trenbolone, winstrol depot, primobolan and masteron are the best injectable steroids for cutting.
All of these compounds have significant fat burning properties, without any notable levels of aromatization, thus enhancing muscle definition and vascularity.
Testosterone also is an effective cutting agent, however fluid retention can accumulate (unless an anti-estrogen is taken). 
Best Injectable Steroid Cycles?
For bodybuilders only interested in taking injectable steroids, here are some of the best injectable cycles (below).
Testosterone-Only Cycle

These dosages are tailored for intermediate steroid-users. Beginners wanting to cycle testosterone may run dosages anywhere up to 350mg for 7 weeks.
The most popular testosterone esters are cypionate and enanthate, due to their steady release and less regular injections required.
This is the safest steroid cycle, with some bodybuilders being advocates of only taking testosterone and avoiding other AAS for harm reduction purposes.
Testosterone / Deca durabolin Cycle

This stack is also tailored for intermediate steroid-users, with higher testosterone dosages being utilized.
Trenbolone-Only Cycle
Note: Trenbolone cycles should only be considered by advanced steroid-users, due to its harsh effects.

Testosterone / Trenbolone Cycle

Extreme muscle and strength gains, combined with rapid fat loss can be expected on this cycle. This stack is not suitable for novices and should only be taken once comfortable with the effects of a trenbolone-only cycle.
Can Injectable Steroids Affect the Liver?
Injectable steroids are not processed and broken down by the liver upon entry. However, they do pass through the liver when exiting the body and thus provide small levels of hepatotoxicity.
Therefore, it is possible for AST/ALT enzymes to rise, however such elevations are often insignificant (compared to the severity of orals).

HGH: The Ultimate Guide (for Men & Women)

HGH is a naturally occurring peptide hormone, responsible for skeletal muscle growth and cell production.
HGH also affects the metabolism and adipose tissue, causing significant subcutaneous fat loss in individuals with high levels of this hormone.
Natural HGH levels are often determined by various factors, including: genetics, sleep, age, exercise and overall health.
Adults experience a 15% drop in growth hormone every 10 years (1), contributing to weight gain, wrinkles, muscle loss and decreased energy.
Consequently, men and women around the world are taking artificial HGH to reverse the ageing process, enhance athletic performance and improve body composition.
In 1985, the FDA approved the first growth hormone compound, known as Somatrem (protropin), in an attempt to treat endogenous HGH deficiency and growth disorders.
Despite its overall success, scientists found incidents of Somatrem causing antibody reactions, reducing its biological availability and effectiveness of the drug.
In 1987, thanks to recombinant DNA technology, Somatropin was formulated; a drug with an identical structure to natural HGH secreted by the pituitary gland.
Thus, Somatropin became a purer HGH derivative than its predecessor and continues to dominate the market today, with rife production in pharmaceutical and underground labs.

HGH Benefits

Increase in height (during puberty)
Muscle building
Fat loss
Anti-ageing
No withdrawal (post-cycle)

Height Increase
Children who have not experienced a standard growth spurt appropriate for their age, may be prescribed HGH by a pediatric endocrinologist, successfully accelerating growth and improving their quality of life.
However, HGH will not positively influence height during post-puberty years, due to fusing of the growth plates.
Muscle Building
HGH is not an anabolic steroid, however it does have muscle-building properties, albeit weaker than steroids.
In medicine, HGH has been prescribed in the treatment of cachexic (muscle wasting) states, including AIDS.
HGH helps the body shift from a catabolic environment, by increasing nitrogen retention and protein synthesis in the muscle cells, and thus promoting weight gain in the form of lean mass.
Fat Loss
HGH’s most prominent effect in terms of body composition is subcutaneous and visceral fat loss.
Generally, HGH’s results in terms of decreased adipose tissue, outweigh the anabolic effects of HGH, significantly leaning a person out and increasing muscle definition.
Anti-Ageing
HGH stimulates collagen synthesis, causing anti-ageing effects.
Collagen is a protein that plumps out the skin, increasing elasticity, decreasing wrinkles and preventing sagging.
Collagen is also critical for hair and nail health, with it thickening hair follicles, inhibiting gray hairs and reducing nail breakage.
These benefits are contrary to many anabolic steroids which reduce collagen production and accelerate ageing.
Users may not only look visibly younger, but also feel it on HGH, displaying higher energy levels due to its effect on carbohydrate metabolism and spiking of blood glucose.
HGH also increases cognitive ability, due to growth hormone receptors being expressed in brain regions including: cerebral cortex, choroid plexus and hippocampus (2).
Note: Although HGH does provide anti-ageing effects, it is likely to shorten a person’s lifespan due to greater IGF-1 output (3).
No Withdrawal
HGH does not induce a come-down effect upon cycle cessation, unlike steroids, thus a PCT is not required.
A post cycle therapy aids the recovery of the HPTA (hypothalamic–pituitary–testicular axis) following a steroid cycle, enhancing endogenous testosterone production.
Without a PCT, low testosterone symptoms can prolong for several months.
Although HGH does suppress natural growth hormone levels, they often resurrect back to normal levels in a matter of days (significantly faster than HPTA axis recovery).
Thus, HGH users do not typically suffer physiologically or psychologically, such as: catabolism, increased fatigue or decreased-well being.
HGH Side Effects
There are a lack of long-term studies performed on HGH, however there is evidence of HGH causing the following:

Heart disease
Diabetes
Possibly Carcinogenic
HGH Gut
Tumor growth
Hypothyroidism
Bone/tissue growth
Numbness in feet and hands

Heart Disease
Left ventricle hypertrophy can occur when administering exogenous HGH (4), increasing the risk of heart disease.
However, there is evidence of HGH having cardiovascular benefits when used in a medical setting, treating patients deficient in endogenous growth hormone (5); thus having a paradoxical effect and causing cardiac atrophy.
Diabetes
HGH has diabetogenic effects related to its metabolism of carbohydrates, causing blood sugar levels to rise and thus increasing the risk of type II diabetes.
Possibly Carcinogenic
There is not enough data to unequivocally state that HGH causes cancer, however Dr. Thomas O’Connor has anecdotal evidence to suggest a possible link between HGH-use and the development of various cancers.
Dr Thomas O’Connor has seen the following cancers transpire in his patients, utilizing growth hormone:

Melanomas
Esophageal cancers
Brain cancers
Heart tumor (single case)
Gastrointestinal tract cancer

Such patients had used HGH for several years in combination with various anabolic steroids, causing suspicion of growth hormone being the culprit. 
Ex-NFL star, Lyle Alzado, also believed performance enhancing drugs (including HGH) were the cause of the brain lymphoma he suffered, sadly leading to his death in 1992.
The concern is that HGH significantly stimulates IGF-1, a surrogate marker for cancer.
IGF-1 is used by medical doctors to detect potential cancer risk and tumor growth in patients.
Thus, by spiking HGH, users may effectively be increasing their own risk for cancer or worsening any existing (unknown) tumors.
HGH Gut

‘HGH gut’ is a term used in bodybuilding to describe the protruding effect of the abdomen, seen in many IFBB competitors today.
This distended effect is indicative of high levels of visceral fat. It is somewhat of a myth that HGH solely causes this appearance, as HGH actually decreases visceral fat, via the stimulation of lipolysis (causing the polar opposite effect).
However, many bodybuilders combine HGH with insulin during a cycle, for more anabolism, due to its efficient shuttling of nutrients into the muscle cells.
They do this because insulin increases IGF-1 receptor upregulation and decreases IGF protein binding 1, thus creating a particularly anabolic environment when synergistically used with HGH (which has IGF-1 stimulating properties).
Insulin however promotes lipogenesis (fat storage) in users, causing a ‘fat’ look to the body, that is evident even in bodybuilders with a ‘low body fat percentage’.
Thus, ‘HGH gut’ can occur after prolonged use, but only with the presence of insulin.
Hypothyroidism
Research suggests hypothyroidism may occur in HGH-users, due to the depletion of: potassium, sodium and phosphorous, causing a T3 (triiodothyronine) deficiency.
This is surprising considering T3 is a potent fat burning hormone, and HGH also stimulates lipolysis (fat loss).
Interestingly, Dr. Thomas O’Connor has not observed any reductions in T3 levels in patients utilizing HGH. Thus, it is possible such a T3-inhibiting effect may only occur in HGH deficient individuals (theory). 
Bone/Tissue Growth
Acromegaly, causing the enlargement of bones and tissues, is common when taking HGH for a substantial amount of time.
One bodybuilder took HGH for 10 years continuously and reported an increase in foot hypertrophy, going from size 12-15 (6).
His skull also enlarged, having previously worn a size 7 3/8 cap and later going up to 7 5/8. He also observed growth in the hands, wrists and stomach.
Gynecomastia
Interestingly, research has shown gynecomastia (gyno) to be a possible side effect of HGH (7).
It isn’t known for certain how breast tissue accumulates in men on HGH, however it may be attributed to elevations in the female sex hormone — progesterone.
Research has shown HGH to stimulate progesterone levels via luteal steroidogenesis (8), thus (potentially) causing gynecomastia in a similar way to deca durabolin.
An AI (aromatase inhibitor), such as anastrozole, may be taken to safeguard HGH-users from gynecomastia, with research indicating it as an effective inhibitor of progesterone receptor expression (9).
Numbness in feet and hands
Numbness of the hands, otherwise known as carpal tunnel syndrome (CTS), may occur on HGH due to it increasing sodium uptake and thus extracellular fluid (water retention).
This excess fluid in the synovial tissue compresses the median nerve, resulting in reduced function (10).
HGH Cycles
When used in medicine to treat intrauterine growth retardation, dosages of 1-3 IU per day are typically used.
When used for performance enhancement purposes, 2-4 IU per day are taken, with a maximum dosage of 6 IU used by elite bodybuilders to promote further mass gain.
HGH cycles usually last anywhere from 6-24 weeks, with 16 weeks being the average duration for a standard bodybuilding cycle.
HGH-Only Cycle

HGH is not typically taken by beginners, but more experienced PED-users, taking their muscle gains to the next level.
Beginners coveting significant muscle size, will typically take bulking steroids, such as: dianabol, anadrol, testosterone or trenbolone. Then after hitting a plateau, they may introduce HGH for further growth/fat loss.
However, if beginners do not want to experience huge muscle gains, but instead milder increases in hypertrophy (size) — the above cycle may be taken.
However, anavar or primobolan are mild steroids that can produce similar results (in a potentially safer manner), with the effects of long-term HGH-use being relatively unknown.
HGH and Testosterone Cycle
HGH and testosterone is a common cycle used to significantly enhance muscle-building, strength and fat loss. Thus, this stack could be used for bulking or cutting.
Testosterone is often taken by beginners as a first steroid cycle, to build exceptional amounts of muscle whilst reducing subcutaneous fat.
30lbs of lean mass is a typical when testosterone is taken by novices.
Adding testosterone to this stack is optimal for users wanting more pronounced muscle gains.

Side Effects
The addition of testosterone will not cause a considerably decline in health, with it being one of the mildest AAS.
There is minimal cardiovascular strain when taking testosterone in moderate dosages (such as 400mg) and it won’t cause any hepatic toxicity, being an injectable.
However, androgenic side effects may occur with the addition of testosterone, such as accelerated MPB (male pattern baldness), acne vulgaris and prostate enlargement.
These adverse effects occur due to heightened DHT levels damaging hair follicles on the scalp and the sebaceous glands becoming overstimulated, resulting in excess sebum secretion (blocking the pores).
Stacking HGH with testosterone will also have a transient effect on testosterone levels; initially spiking during a cycle but then crashing post-cycle. Consequently, low testosterone symptoms can prolong for several months, unless certain PCT medications are taken to restore the HPTA axis.
Note: Testosterone is not suitable for women, due to its androgenic nature.
HGH / T3 / Anavar Cycle
This is a cutting cycle and one of the most potent combinations for rapid fat loss.
T3 (Cytomel) is a powerful fat burning hormone, used as a prescription medicine for treating obesity and hypothyroidism.
Bodybuilders often use T3 to raise their BMR (basil metabolic rate) and enhance lipolysis, maximizing fat burning before a competition.
The gradual tapering of T3 during this cycle (with steady increases and decreases in dosage), is optimal to reduce side effects and to prevent endogenous T3 shut down post-cycle.
Anavar is one of the most commonly used cutting steroids, dramatically enhancing fat loss, whilst retaining (or adding) lean muscle.
The presence of anavar is critical in this cycle, not only from a fat burning perspective, but also to prevent the body from shifting into a catabolic state. T3 can burn muscle tissue as well as fat stores when taken without anabolic agents, thus running T3 by itself is a potential disaster for a bodybuilder.
100mg/week of testosterone can also be added to this stack, to increase anabolism without adding any notable water retention, due to this low dose. Testosterone may be run alongside T3 and anavar for the last 8 weeks of this cycle.

Side Effects
Endogenous T3 levels will become suppressed post-cycle, taking approximately 3-4 weeks to restore back to normal levels. During this time, a person’s metabolism will become significantly slower, making it easier to overeat.
Thus, users must be cautious of this effect and lower their calories accordingly (as some users gain the weight back by eating in a caloric surplus).
Anavar is a very mild steroid, with few side effects reported by bodybuilders. However, a mild alteration in cholesterol levels and blood lipids is to be expected. Bodybuilders often take 4 grams of fish oil to lower LDL cholesterol and reduce any cardiovascular strain.
Anavar is an oral steroid and thus c-17 alpha alkylated, enabling maximum absorption into the bloodstream.
Oral steroids may be convenient, however they are hepatotoxic and thus AST/ALT liver enzymes often rise, indicating stress/damage to the liver. The good news is — anavar is not particularly hepatotoxic, therefore liver inflammation is likely to be minimal when sticking to moderate dosages.
The presence of anavar will also cause some natural testosterone suppression. This won’t be an aggressive shutdown of the HPTA axis, however it may take several weeks for peak testosterone function to return. A PCT may or may not be used, depending on how the user is feeling; in terms of energy, libido and mood.
Note: Women should only use 10mg of anavar for the last 4-5 weeks of this cycle, to prevent masculinization.
HGH Before and After (Without Insulin)

These are the results of a user who ‘blasted’ HGH for 10 days, taking mega doses of 16 iu per day. Blast and cruise is a method sometimes utilized by bodybuilders, involving long-term drug use (rather than cycles).
To overcome a plateau or to maximize gains in a short period of time, they will significantly up the dosage, known as a ‘blast’. This user experienced notable increases in muscle hypertrophy and fat loss from this protocol.
Long-term use of AAS or HGH however can lead to the shut down of the endocrine system and thus is not recommended. 
HGH Before and After (With Insulin)

We cannot confirm whether this bodybuilder has used HGH/insulin, however these results are typical when combining these two drugs together.
He has experienced noticeable muscle growth, a decrease in subcutaneous fat, more notable muscle definition and vascularity.
However, he also displays higher levels of visceral fat, hence the increased protruding of the midsection (known as HGH gut).
HGH Before and After (Female Results)

This before and after picture is the result of long-term HGH use (several years of injections). This female user administers HGH every day for weight loss and anti ageing benefits, however the dosages utilized are unknown.
HGH For Women
Women are limited significantly in regards to what steroids they can use, as many compounds cause virilization symptoms.
However, masculinization does not occur on HGH, as it does not elevate androgen hormones, such as free testosterone.
Therefore, women can successfully use HGH to burn fat and enhance muscle tone, without forming male characteristics.
It may also be argued that HGH’s effects are more desirable for women than men, in regards to: anti-ageing, fat loss, hair, skin and nail health.
However, one downside with HGH for women, is bone and tissue enlargement (with long-term use). Females are inherently the smaller sex, thus the reality of their feet, hands and skull growing larger may not be desirable. Whereas for a man this may not be troublesome.
FAQ
Is HGH Legal?
HGH is legal when prescribed for medicinal purposes i.e. dwarfism or a HGH deficiency that greatly impacts overall well-being.
However, HGH is illegal for cosmetic purposes i.e. buying it on the black market to lose fat and build muscle.
This is due to it being included in the 1990 anabolic steroids control act, meaning non-medical distribution or possession is a federal crime.
How to Get HGH?
If a person is deficient in HGH, they may be prescribed it by their doctor.
However, if a bodybuilder wants HGH to build muscle, then he/she will buy it from the black market.
People find dealers by asking around at gyms, or buying from websites online.
Users can purchase pharmaceutical or UGL (underground lab) products on the black market.
Pharmaceutical HGH is formulated in a certified lab and is sometimes sold (illicitly) by someone who has been medically prescribed this drug.
UGL HGH is typically formulated by someone with zero medical expertise or qualifications and is synthesized in a non-certified lab (usually being their own home).
UGL HGH is considerably cheaper, however it poses more risks, due to hygiene issues or possible contamination.
With UGL products, there is also a chance of the product being diluted or a counterfeit.
A typical scam on the black market is to label hCG (human chorionic gonadotropin) as HGH, with both compounds sharing a similar visual resemblance. HCG is a female pregnancy hormone, but is sometimes used by bodybuilders during a PCT to stimulate endogenous testosterone production.
Bodybuilders can test the legitimacy of their HGH somatropin product, by taking a pregnancy test a few days into their cycle.
Bodybuilders will administer an injection at night, then the following morning take a pregnancy test. If positive, it indicates a counterfeit product, with hCG being detected.
How Much Does HGH Cost?
HGH can cost $4,000 and upwards per month, even when utilizing lower dosages for anti-ageing purposes.
Will HGH Show Up on a Drugs Test?
WADA (World Anti-Doping Agency) and the IOC (International Olympic Committee) list HGH as a banned susbstance, thus athletes may fail drug tests if caught with HGH in their system.
However, the accuracy of such tests have been questioned by athletes and elite doctors, including Dr. Thomas O’Connor, who branded them as ‘unreliable’ (11).
However, standard drug tests for the army, police and other employment, do not typically test for HGH or anabolic steroids.
This is because such tests are expensive, thus general tests are used to detect recreational drug-use, such as: marijuana, cocaine, opiates and amphetamines.
Steroids vs HGH
HGH is an inferior muscle-building compound, compared to most anabolic steroids.
Thus, its effects on body composition are more mild.
HGH is not going to cause as much cardiovascular risk compared to steroids, as it doesn’t cause significant fluctuations in LDL/HDL scores.
HGH is not hepatotoxic, however oral steroids are damaging to the liver (due to c-17 alpha alkylation).
HGH has much less risk of causing gynecomastia, due to no aromatization activity (converting testosterone into high amounts of estrogen). Gynecomastia remains possible on HGH due to the elevation of progesterone, however it is rare.
HGH does not cause androgenic effects, as there is no 5a-reductase conversion of testosterone into DHT. Thus, acne, oily skin, male pattern baldness and prostate growth may occur on steroids — but not with HGH.
HGH is generally administered via injection, however several anabolic steroids are available in oral form.
HGH does not produce virilization in women, whereas many anabolic steroids do.
HGH increases collagen synthesis, resulting in anti-ageing effects, whereas steroids can decrease collagen and accelerate ageing.
HGH does not require a PCT, with endogenous levels recovering quickly. However, many steroids do require a PCT, due to significant damage to the HPTA axis.
In terms of cost, anabolic steroids are a fraction of the price of HGH.
HGH when used by itself decreases visceral fat, whereas many anabolic steroids increase visceral fat (and bloating of the midsection).
HGH Pros and Cons
Pros:

Burns fat
Builds lean muscle
Anti-ageing
Improves hair, skin and nail health
No PCT needed
Does not cause virilization in women

Cons:

Increases risk of type II diabetes
May increase the risk of cancer
Very expensive
HGH gut possible (when used with insulin)

For bodybuilding purposes, HGH is often not worth the risk, with it only producing mild to moderate results.
Also HGH is very expensive, making it very costly to run in lengthy cycles.
It is also worth noting that moderate fat loss and muscle gains are possible to achieve naturally, with effective training and diet.
However, HGH may be more desirable for an elite bodybuilder who has plateaued and needs to add another 10-15lbs of lean muscle to win their pro card.

Best Post Cycle Therapy (PCT): 100% T Recovery Within 45 Days

Post cycle therapy (PCT) is the phase when a bodybuilder utilizes medication(s) to restore endogenous (natural) testosterone production.
Anabolic steroids impair HPTA (hypothalamic–pituitary–testicular axis) function, as the body detects excessively high serum testosterone levels.
Consequently, the body signals to cease testosterone production in a bid to keep a homeostasis, by inhibiting GnRH (Gonadotropin-releasing hormone).
This decreases the release of LH (luteinizing hormone) and FSH (follicle stimulating hormone) — two hormones crucial for testosterone synthesis.
Thus, when a bodybuilder comes off steroids and exogenous testosterone is removed, natural testosterone often becomes shut down.
This can result is various psychological and physiological side effects, such as:

Decreased well-being
Low libido
Erectile dysfunction
Catabolism (muscle loss)
Decreased sperm count
Testicular atrophy

The severity of the above effects depends on the anabolic steroids used, the dosages and length of cycle.
Low testosterone can persist for several weeks or months post-cycle, increasing the likelihood of addiction, due to strong withdrawal symptoms lingering.
The aim of a PCT is to dramatically shorten this process, thus accelerating the recovery of natural testosterone production. Bodybuilders typically utilize any or all of the following medications:

Clomid (clomiphene)
Nolvadex (tamoxifen)
HCG (human chorionic gonadotropin)

Best PCT Protocol
Dr. Michael Scally is one of the leading medical experts in hormone therapy, having specialist knowledge in regards to ASIH (anabolic steroid induced hypogonadism).
After treating hundreds of patients, Dr. Scally developed a PCT protocol that was used in a clinical report to treat 19 healthy men. All of these men had extremely suppressed testosterone levels, as a result of using testosterone and deca durabolin for 12 weeks.
The following protocol successfully treated 100% of the male subjects, bringing their serum testosterone back to normal levels (within 45 days). This is quite a feat, considering it is common for bodybuilders to experience low testosterone for up to 4 months, following a steroid cycle.

hCG – 2000IU administered every other day for 20 days
Tamoxifen (nolvadex) – 2 x 20mg for 45 days
Clomiphene (clomid) – 2 x 50mg for 30 days

The above post cycle therapy plan should be viewed as aggressive. Thus, if potent AAS are used, it is necessary and very effective.
However, if milder steroids are used (such as anavar, primobolan or turinabol), testosterone levels may only be moderately suppressed (rather than completely shut down).
In this case, all three of these PCT medications taken simultaneously may not be necessary. Instead, one or two of these drugs can be used with great success.
The timing of a PCT is crucial in regards to its effectiveness. If began too early, it may be ineffective, due to exogenous testosterone still being present in the body. If started too late, the body will have already entered a catabolic state, with withdrawal symptoms occurring.
The timing of a PCT should be tailored to the half-life of the steroid(s) taken. If users are taking multiple AAS simultaneously, then a PCT should begin after the last compound clears out of the body i.e. the slowest.
Here is a guide so users know when to start their PCT:

Clomid
Clomid is a SERM (selective estrogen receptor modulator), often prescribed to women as a fertility drug, acting as an ovulatory stimulant.
Clomid increases the secretion of gonadotropins (LH and FSH), via the inhibition of estrogen in various tissues, leading to an increase in endogenous testosterone.
Despite blocking estrogenic effects in many parts of the body, clomid increases estrogen activity in the liver, causing a positive shift in cholesterol levels. This is particularly useful in regulating blood lipids and easing cardiovascular strain following a cycle.
Clomid Side Effects
Visual changes sometimes occur on clomid, particularly in high doses or lengthy cycles.
This may include flashes or blurring, however these are often temporary and subside within a few days/weeks post-cycle.
It is unknown what causes such changes and in rare cases they may even be irreversible. If such visual side effects start to occur, users should discontinue clomid supplementation and visit an ophthalmologist for urgent examination.
More common side effects of clomid, include:

Flushes
Abdominal discomfort
Nausea
Headaches
Liver stress

Nolvadex
Nolvadex (tamoxifen citrate) is a SERM, commonly prescribed to women with breast cancer, and is regarded as one of the main reasons why mortality rate for breast-cancer sufferers has significantly dropped in the last decade.
Nolvadex was first synthesized in 1962 and initially prescribed to treat female infertility.
However, it was later observed to have anti-mitogenic effects, reducing the stimulation of breast tissue — beneficial for slowing the growth of breast cancer.
Nolvadex also exhibited cancer-killing properties, due to the blocking of protein kinase C (PKC) via oxidative stress mechanisms (1).
Today, bodybuilders commonly use nolvadex to prevent the onset of gynecomastia (accumulation of breast tissue).
As a PCT, nolvadex works in the same way as clomid, stimulating LH and FSH production, via the inhibition of estrogen’s negative effects in the hypothalamus (and thus restoring the HPTA axis).
Nolvadex Side Effects

Skin rash
Hot flashes
Decreased white blood cell count
Visual disturbances
Blood clots (deep vein thrombosis)
Liver stress

Uterine sarcoma and endometrial cancer have also been linked with nolvadex-use, however the risk is very low, being approximately 1 in 500 cases (2). Such side effects are also correlated with long term use (more than 2 years).
HCG
HCG (human chorionic gonadotropin) is a hormone produced by women in high quantities in the early stages of pregnancy, facilitating an increase in progesterone, helping to nurture the developing fetus and its surrounding environment (preventing miscarriage).
Bodybuilders take hCG post-cycle due to its ability to elevate luteinizing hormone (LH) levels, thus stimulating the Leydig cells to produce more endogenous testosterone.
HCG has not only been used in the treatment of male hypogonadism, but also obesity. It was previously believed that hCG may have a stimulating effect on T3 levels, however this is not known. Instead, hCG has an appetitive suppressant effect, meaning people could eat very low calorie diets, without feeling excessive hunger.
In 1957, hCG became the most prescribed medication for weight loss, due to this powerful (yet indirect) effect on satiety.
Thus, hCG may be particularly beneficial after a cutting cycle to minimize any potential weight gain following steroids.
HCG is regarded as the most effective post cycle therapy medications for treating testicular atrophy (shrinkage), due to its spermatogenesis-inducing effects.
PCT for Women
Post cycle therapy is often deemed as unnecessary for women, which may stem from them having smaller quantities of endogenous testosterone.
As with men, women’s endogenous testosterone production will also shut down, due to the body detecting an excess of this male hormone.
Testosterone remains a crucial hormone in females; greatly affecting their libido, well-being, energy and muscle mass.
With testosterone declining, estrogen will also drop significantly, due to to less aromatization (conversion of testosterone into estrogen).
Dave Crossland has anecdotal evidence of female steroid-users experiencing: very low estrogen levels, low mood, diminished libido and depression post-cycle (3).
Nolvadex has been used as a PCT among women, in a dose range of 5-15mg for up to 4 weeks. Many women are reporting this to have a positive effect on their mood and accelerating regulation in hormone levels.
However, some of these women are still experiencing 3-6 month delays before menstrual cycles return.
HCG is not an optimal PCT medication for women, with it potentially causing virilization and enlargement of the ovaries.
Clomid may also not be optimal due to ovarian hypersensitivity.
The medical treatment for women deficient in androgens is DHEA (dehydroepiandrosterone), which is one of the most critical hormones in females, being a key precursor of androgen and estrogen synthesis (4).
One study found that 50mg/day of DHEA ‘significantly increased’ libido in women over 70 years old, when taken for 1 year (5).
Another study found that a 6 week cycle of DHEA improved sexual function in women, including: arousal, orgasm quality and libido (6). They also found that depression symptoms decreased by 50%, significantly improving mood.
These women took 90mg/day of DHEA for the first 3 weeks, followed by 450mg/day of DHEA for the remaining 3 weeks.
Other research (Morales et al. 1994) has shown that 50mg/day of DHEA, when administered for 3 months, improves well-being in women by 82% (7). They also reported: greater relaxation, improved sleep, less stress and higher energy levels.
Thus, an effective post cycle therapy for women is:

50mg/day of DHEA for 12 weeks.

FAQs
Is a PCT essential?
A post cycle therapy is not essential, as natural testosterone levels will eventually recover.
However, a better question may be: ‘Is a PCT optimal?‘. The answer to this is yes, as not only will users retain more of their gains from a cycle, but they will also improve their mental and sexual health.
A PCT may be deemed less essential when taking mild AAS, such as anavar, with studies showing a moderate reduction of just 45% when taking 20-40mg/day for 12 weeks (8).
How Do I Know If I Need a PCT?
The most accurate way to know if you need a PCT is to get your testosterone levels checked.
However, if you have reasons for not wanting to see a doctor, you can often tell from the following signs:

Depression
Low libido
Testicular atrophy (shrinkage)

Where Do Bodybuilders Buy PCT medications?
Bodybuilders will either make an appointment with a doctor and hope they will be prescribed necessary PCT medications, or they will purchase them on the black market (in the same way they buy anabolic steroids).
The second method involves asking around and finding a source where you can pay with cash, or by making a payment online (which is more risky if entering your card details).
How Much Do PCT Medications Cost?
A reliable supplier of anabolic steroids has provided us with the UK market price for PCT drugs. We have done a rough conversion into dollars for our American readers. 

Clomid 50 (50mg) tablets – £35 / $49
Tamoxifen (Nolvadex) 50 (20mg) tablets – £35 / $49
HCG 11,000iu –  £54 / $75

Do SARMS Require a PCT?
Selective androgen receptor modulators (SARMS) are suppressive, thus a PCT is necessary. However, the severity of decline in testosterone will determine the PCT protocol and how aggressive it should be.
As with steroids, some SARMS cause greater declines in endogenous testosterone than others.
However, as general rule if users take one SARM, stick to a low to moderate dosage and cycle it for 8 weeks or less — only a moderate decline in testosterone is likely to occur.
In this case, 3 weeks of nolvadex will be suffice in bringing endogenous testosterone levels back to normal, with 30mg/day taken for week 1, 20mg/day for week 2 and 10mg/day for week 3.
If slightly higher dosages are taken or/and lengthier cycles are utilized, nolvadex can be taken for 4 weeks, starting on 40mg for week 1, then decreasing the dosage by 10mg each week for the remaining 3 weeks.
For a high-dosed SARM cycle, a 4 week nolvadex PCT may be necessary, being: 40mg/day during week 1 and 2, then 20mg/day during week 3 and 4.
Some individuals take more risks with SARMS i.e. stacking multiple compounds together, such as combining Ostarine, RAD-40 and LG simultaneously and utilizing excessive cycles, lasting 12-16 weeks. In this case a more drastic PCT protocol is needed, being Dr. Michael Scally’s combination of:

hCG – 2000IU administered every other day for 20 days
Tamoxifen (nolvadex) – 2 x 20mg for 45 days
Clomiphene (clomid) – 2 x 50mg for 30 days

Note: Some people mistake certain compounds as SARMS, such as: cardarine and MK-677. These are not SARMS, and thus do not require a PCT, with cardarine being a fat burner and MK-677 a growth gormone secretagogue. Both of these products are not suppressive.
How Much Muscle Will a PCT Help Keep?
As a general rule, a PCT can help to retain anywhere from 50-75% of lean muscle gains from a cycle.
Mild compounds, such as anavar or primobolan, may enable users to retain high amounts of muscle tissue, due to less dramatic peaks in exogenous testosterone levels on-cycle (and thus less endogenous shut down).
Note: It is normal to lose some weight when coming off steroids, particularly when utilizing wet, bulking compounds; with users losing some intracellular and extracellular fluid (that previously accumulated due to high estrogen levels). This should not be confused with losing muscle weight.
PCT Diet & Supplementation
A person’s diet can also help to increase testosterone and anabolism post-cycle.
Dr. George Touliatos recommends eating a diet rich in meat and egg yolks, with cholesterol being a steroid hormone that synthesizes testosterone. Research has also found a link between higher HDL levels and high testosterone males (9).
Dr. Touliatos also states that ZMA, D-aspartic acid, tribulus terrestris, maca and vitamin D3 supplements can help to maximize natural testosterone production.
PCT Pros and Cons
Pros:

Increases testosterone production
Improves well-being
Enhances energy
Helps to retain lean muscle
Increases testicular size
Increases libido and erection quality
Improves fertility
Affordable

Cons:

More expense (on top of steroids)
Some medications come with side effects (in sensitive users)

Top 15 Benefits of Anabolic Steroids

The general population are aware of the risks that anabolic steroids pose, with the media regularly reporting horror stories of men and women abusing PEDs.
Despite widespread connotations linking AAS (anabolic-androgenic steroids) to serious illness or death, up to 1 million Brits still take them for cosmetic purposes (1).
Thus, the question beckons: why do so many men and women still take anabolic steroids? And why are they so commonly prescribed as medicine? Find out everything you need to know below.

15 Benefits of Anabolic Steroid
1. Exceptional Muscle Growth
Anabolic steroids have been incredibly successful in promoting lean muscle gain in patients suffering from cachexia (muscle-wasting states).
Steroids’ anabolism is routed in their ability to dramatically increase protein synthesis and nitrogen retention inside the muscle cells.
After it became well-known about steroids’ remarkable effects in medicine, bodybuilders soon began utilizing them to enhance their body composition.
Regular steroid cycles can comfortably produce 50+ pounds of lean muscle tissue in users, when taken in bodybuilding dosages (rather than therapeutic ones).
Bodybuilders have essentially taken advantage of this medicinal aid for cosmetic purposes, which is the difference between legal and illegal-use of these drugs.
As bodybuilders are no longer allowed to use steroids for muscle-building purposes, they instead buy them on the black market.
2. Enhanced Fat Loss
All anabolic steroids are forms of exogenous testosterone and thus stimulate lipolysis (fat loss).
Highly androgenic steroids (such as trenbolone and testosterone) will have more pronounced fat burning properties, due to androgen receptors having a more potent effect on the reduction of adipose tissue.
Anabolic steroids typically burn subcutaneous fat, whilst increasing visceral fat. Subcutaneous is the fat you can see externally, whilst visceral is fat that surrounds your abdominal organs. Thus, a bodybuilder with low levels of subcutaneous fat and high visceral fat, can still have a bloated or protruding midsection (known as a ‘steroid gut’).
However, anavar is the exception to this rule, promoting decreases in visceral and subcutaneous fat stores; enabling users to maintain a tiny waist. Anavar is also more adept at burning more fat stores, compared to other AAS, due to its stimulating effect on T3 levels — a hormone that has remarkable effects on metabolism, thermogenesis and lipolysis.
3. Strength Gains
Immense increases in muscular strength are common with anabolic steroids, particularly bulking compounds.
This is due to:

A more anabolic hormonal environment (high serum testosterone)
Increased muscle glycogen
Increased ATP production
More muscle mass (and overall weight gain)

It is common for a natural bodybuilder to hit a strength plateau, but then add 50lbs to compound lifts from a first steroid cycle.
Elite powerlifters and strongmen also will take powerful AAS to maximize their muscular power. Some of the most potent anabolic steroids for strength are: anadrol, superdrol, trenbolone, dianabol and testosterone.
For bodybuilders prioritizing muscle gains over strength, it may be beneficial to refrain from lifting as heavy as possible when taking potent steroids. This is because rapid gains in strength can increase the risk of injury, with the muscles and ligaments not used to sudden weight gain and heavier poundages.
Consequently, bodybuilders can experience torn muscles or hernias, potentially requiring surgery. Increasing the weight slowly during each session will greatly reduce the risk of injury, giving more time for the body to adapt to rapid physiological changes.
4. Accelerated Recovery
Anabolic steroids greatly reduce recovery time, accelerating healing in patients suffering from trauma and burns. Athletes and bodybuilders now use steroids to train at higher intensities for longer durations, enhancing performance and body composition.
Bodybuilders from the golden era particularly used this to their advantage, training for several hours each day, producing substantial muscle hypertrophy (size).
Steroids aid recovery due to their stimulation of IGF-1 levels, a potent wond-healing agent (2).
5. FDA Approved
Anabolic steroids are illegal to use for cosmetic purposes (in most countries including the US and UK), however several are FDA approved on a prescription basis.
Thus, compounds like testosterone, anavar and deca durabolin are prescribed by doctors for osteoporosis, cachexia and hypogonadism.
This indicates that there is an element of safety when using such compounds, with clinical trials showing minimal side effects when used in therapeutic dosages.
However, that is not to say all anabolic steroids are safe; especially when bought illegally on the black market where products are commonly counterfeited. Bodybuilders also abuse steroids, taking excessive dosages and without the supervision of a doctor.
6. Enhanced Endurance
All anabolic steroids have the ability to increase muscular endurance, due to increased red blood cell production.
However, some anabolic steroids can compromise cardiovascular exercise, due to significant amounts of water retention, causing more viscous blood and thus impairing blood flow.
The best anabolic steroids for endurance are typically compounds that don’t have a devastating effect on cholesterol, minimizing cardiovascular strain. Also they do not cause notable amounts of water accumulation, decreasing excess weight gain and maintaining optimal blood viscosity.
Examples of steroids commonly used by athletes for optimal endurance are:

Several MMA fighters, sprinters, baseball players, Olympic athletes (and others) have been found with the above substances in their system.
7. Improved Confidence
Anabolic steroids can be addictive for many users and it’s not just because of their physiological benefits.
A person will exhibit more alpha male behaviour on anabolic steroids, due to higher testosterone levels; thus enhancing confidence, success, motivation and dominance.
Testosterone has a profound effect on well-being, with high levels increasing dopamine levels (a neurotransmitter that makes you feel happy).
Such physiological changes in hormones and brain chemistry may also increase the chances of a male getting a girlfriend. However, the longevity of such relationships may also depend on her view on steroids.
This enhanced alpha male benefit may be short-lived, with steroids having a transient effect on testosterone levels; spiking them initially, but lowering endogenous levels post-cycle.
8. Affordable
Many anabolic steroids are reasonably priced and affordable for most people. This makes them particularly tempting to someone who already spends a notable amount on natural supplements, such as: protein powder, BCAAs, pre workout etc.
Unless someone wants to regularly take costly compounds, such as: HGH, anavar, primobolan or testosterone undecanoate; steroids are unlikely to cause a dent in a user’s bank account. Especially if taking sufficient time off in between cycles and not taking mega dosages.
9. Beard Growth
One lesser known benefit of anabolic steroids is beard growth. Androgenic steroids have high levels of the 5a-reductase enzyme present, which is responsible for converting testosterone into DHT (dihydrotestosterone).
This can lead to thinning of the hair (or loss of) on the scalp, but growth on other areas of the body.
Thus, it is common for steroid-users to experience fuller and thicker beards from higher levels of DHT.
This hormonal effect is why many men with full beards are also stereotypically bald (due to DHT dominance). The reverse is also true, being that men with thick hair often struggle to grow well formed beards.
10. Improved Cognitive Performance
Some research suggests that higher testosterone levels improve cognitive function in men, enhancing memory and mental performance (3).
Other studies also correlate androgen deficiency with decreased cognitive function.
Thus, it is possible that clarity of thinking, intelligence and memory can be positively impacted by anabolic steroids (at least in the short-term).
However, if high dosages of steroids are used over the long-term, users may experience decreased cognitive performance, particularly in relation to visuospatial memory (4).
As a result of such research, there are now links associating aggressive anabolic steroid-use with dementia.
11. Enhanced Vascularity
Having visible veins is desirable for many bodybuilders, creating a more ripped and impressive physique.
Anabolic steroids increase vascularity in various of the following ways.
AAS decrease collagen production, causing the skin to become thinner. Consequently, there is less epidermis covering the veins, enabling them to be positioned closer to the surface of the skin.
This is also why older bodybuilders are typically more vascular, because collagen synthesis naturally declines as a person ages.
Anabolic steroids also enhance vascularity due to a reduction in subcutaneous fat, which is arguably the main culprit for why so many bodybuilders fail to see their veins (particularly in the off-season).
Steroids also increase red blood cell production, improving blood flow to the muscles, aiding vascularity.
Certain steroids can act as diuretics too, excreting extracellular water that collects around the outside of the muscle cell. Such fluid can obscure muscle definition and vascularity, thus by flushing this out, the muscles can look more dry and vascular. Such steroids with diuretic effects are: anavar, winstrol and trenbolone.
12. Strong Jaw
Steroids will increase masculine facial features, such as strengthening the jawline and the eyes becoming more angular.
HGH may further increase jaw size via acromegaly; whilst also increasing the size of the skull, feet, nose and hands.
Such effects however may be disadvantageous among female steroid-users, wanting to retain feminine features.
13. Diuretic Effects
Some anabolic steroids have diuretic effects due to a lack of aromatase activity (conversion of testosterone into estrogen). This can lead to a dry physique, with more visible muscle striations and definition.
This is particularly common in cutting steroids, leading to a ripped appearance in users who are already lean.
Low levels of water are particularly useful when preparing for a show, with bodybuilders using steroids such as: proviron, trenbolone, anavar and winstrol to flush out as much fluid as possible.
Other steroids with high aromatase activity can cause fluid retention, leading to bloating and giving a smooth look to the muscles. Dianabol and anadrol are two examples of such ‘wet’ compounds.
14. Constant Pump
Steroid-users often report of extreme pumps in the gym when working out, with Arnold Schwarzenegger’s famous scene in Pumping Iron coming to mind.
Steroid pumps can even be painful, particularly in the latissimus dorsi (back) region when deadlifting. It can be so unbearable that some users even have to cut their workout short.
However, steroid-users can also maintain a noticeable pump outside of the gym too, due to higher levels of blood volume, glycogen and intracellular water inside the muscle cell.
15. Permanent Effect on Muscle Nuclei
There is a common notion in bodybuilding that when a person comes off steroids and trains naturally, they will lose their gains.
However, research suggests that anabolic steroids have a permanent effect on muscle nuclei (5), meaning past steroid-users may be able to retain their size, when training later as a natural.
Thus, the common deflation that people observe in past steroid-users is often due to a lack of weight training, rather than the absence of AAS.
Lee Priest, former Mr. Olympia pro, is a good example of a bodybuilder retaining their muscle mass, despite not currently using anabolic steroids. However, Lee has continued to train regularly as he’s aged, thus taking advantage of the additional muscle nuclei he accumulated from exogenous steroid-use.

FAQ
Do Anabolic Steroids’ Benefits Outweigh the Negative Effects?
This will often depend on the individual. For example, if someone was genetically susceptible to heart or liver disease, taking anabolic steroids long-term would be high risk.
Also, different steroids have different reward/risk ratios, thus one steroid such as anadrol may be high risk in regards to side effects. However, more mild compounds (such as anavar), pose less safety concerns.
It can also depend on the individual, as someone may happily accept a 15 year shorter lifespan, in order to win the Mr. Olympia competition. To them that benefit outweighs the implications that AAS can cause later down the line.
What Are the Side Effects of Steroids?
This is compound-dependent, however the main side effects of steroids are:

Hypogonadism (low testosterone)
High blood pressure
Hair loss (on the scalp)
Acne
Oily skin
Hepatotoxicity (liver damage)
Gynecomastia
Testicular atrophy
Infertility
Depression
Anxiety
Increased aggression
Insomnia

These side effects are not relevant to all anabolic steroids, or all users, as genetics will often dictate side effects (and severity). High dosages and excessive cycles will exacerbate any adverse reactions.
Summary
The benefits of anabolic steroids are undoubtedly impressive, in relation to body composition and mental well-being. However, it is important to note that such positive effects are often short-lived, with an opposite effect occurring post-cycle.
Our readers should also be aware of the potential dangers of taking steroids, especially when not under the supervision of a medical doctor (and utilizing underground lab products). 

Lunge Vs. Split Squat: Which Is Better For Building Leg Muscle?

Both will really boost leg growth, but is one better?
As we all embark on that dreaded leg day, it’s important to realize that certain exercises can effectively work our muscles better than others. With our busy schedules, we want to maximize our time in the gym as best we can, for efficiency matters when under that tight workout window. With countless leg exercises to perform, all of which can help with growth and building that lower body physique, choosing the best ones can be difficult. The lunge and split squat are two amazing leg exercises to help get you to where you want to be. But the debate about the lunge vs. split squat is one that remains subjective and unanswered.
In order to help you optimize your training and performance goals, let’s dive in and take a look at these great exercises. From what they are, to muscles worked, the benefits, and of course, what makes them so different, by the end of this, you will have a better idea of just what to do when leg day decides to roll around.

Benefits Of Strong Legs
Before we dive right into these exercises, the benefits to having strong legs is something important to touch on. Of course, for those involved with sport specific movements which require certain skills like sudden pivots and turns, having strong legs will work to keep you stable so no sudden injury occurs.

For those of us lifters, strong legs make you look good and make you look like you know what you’re doing. Those guys with the massive trunks and chicken legs look foolish, we’ll say it here, so don’t be them. Strong legs will work to keep you balanced and supported for all your lifts, especially those big powerlifts, and will enhance explosivity and power output so you can maximize every workout in the gym (1).

Let’s Talk About Lunges
Lunges are a great exercise to promote muscle growth, balance, and even weight loss. By promoting strength and size, lunges work to strengthen the low back and muscles surrounding it to avoid injury. With this exercise focused on one leg, you start to see more core engagement leading to greater gains and that added layer of support (2). The challenge while relying on one leg is the need for increased balanced, which will improve quickly with lunges as they are a staple component of the lunge exercise. As simple and convenient exercises to do everywhere, these are great for at home or at the gym workouts.
Muscles Worked: Quads, hamstrings, glutes, calves, and core for that added support
How To: Start in an upright and strong, stable position. Step one foot forward in front of you and bend the knee to a 90-degree angle. Your thigh will be parallel to the ground and your knee on the extended foot should not go past the foot of that same leg. Drive through the ground and lift up to the starting position. Alternate legs and perform for your desired number of reps.

What About Split Squats?
What you’ll get out of split squats are very similar benefits to the lunge. Split squats will work to improve strength and performance by building those legs so you see those desired tree trunks take affect. With these being a loaded stretch, split squats can enhance mobility, something vital for range of motion and what will prove to pay off in the long run (3). For those suffering from an imbalance, split squats can work to eliminate those so you don’t deal with injuries and can continue to grind in the gym.
Muscles Worked: Quads, hamstrings, glutes, abductors, adductors
How To: Step one leg in front of you with your hands by your sides and your core engaged. Bend one leg as you lower to the floor and as you return to the starting position, don’t leave that position. Continue this movement until you’ve completed your desired amount of reps and then repeat with the other side.

Major Difference Between These Two
One of the main differences is the way each is performed. Although it is a small difference in terms of appearance, what this requires makes each unique. The split squat requires you to stay in place, lowering and raising yourself all why remaining in a fixed position. The lunge requires a step forward and backward on either side of the actual lunge movement. This will need more balance and coordination to complete the movement since there is extra movement taking place. It isn’t so much that the level of difficulty is that much different, but it will require some extra attention if you choose the lunge.

Which Is Better?
When it comes down to it, both are great for building leg muscle. With very similar movements, it is hard to argue that one will build more muscle than the other. When it comes to the accessory benefits like balance and coordination, the lunge seems to squeeze out in front given that it needs that extra movement to take place. For what it’s worth, both are absolutely phenomenal exercises and can work to see that desired growth come to life. Another great benefit to both is that you can add weight if you no longer feel your bodyweight is enough. Either a dumbbell, kettlebell, or medicine ball will work to progress your gains with that added weight.
Wrap Up
When it comes to leg day, finding the right exercises can be challenging and something we all know we need to do. The lunge vs. split squat debate is really a subjective one depending on your desired goals and each is great in their own right. Look into what you want most out of your workouts and you can honestly put both of these in to really maximize your gains. Regardless of what you choose, don’t think about skipping leg day because it’s noticeable. Be the one people envy, not the other way around.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram. 
*Images courtesy of Envato
References

Bean, Jonathan F.; Leveille, Suzanne G.; Kiely, Dan K.; Bandinelli, Stephania; et al. (2003). “A Comparison of Leg Power and Leg Strength Within the InCHIANTI Study: Which Influences Mobility More?”. (source)
Jonhagen, Sven; Ackermann, Paul; Saartok, Tonu (2009). “Forward lunge: a training study of eccentric exercises of the lower limbs”. (source)
Bishop, Chris J.; Tarrant, Joe; Jarvis, Paul T.; Turner, Anthony N. (2017). “Using the Split Squat to Potentiate Bilateral and Unilateral Jump Performance”. (source)

‘Strength Wars: The Movie’ Is Now The #1 Sports Film In The UK

Strength Wars: The Movie has landed #1 on the sports and documentary iTunes UK charts.
Strength Wars: The Movie is finally available worldwide on digital and has been steadily climbing up to the top charts across the world on digital. We previously reported that the film debuted quickly to number one in the United States iTunes charts. Now we’re happy to report that the film has also landed number one in the United Kingdom.
Based off of the wildly popular digital series, the film features the biggest strength athletes in the world all fighting in a tournament to be claimed strongest on the planet. You can order the film today on digital here.

Strength Wars: The Movie take the popular digital competition series and takes it to a new big screen level. It brings together eight athletes of elite fame and talent – then pits them into a three day elimination tournament to decide the strongest in the world.
The film has proven to be a crossover hit landing in the top charts not just in sports categories but in documentaries overall as well. Growing proof that there is no ceiling for bodybuilding in the entertainment world.

Unlike the traditional episodes of Strength Wars, the film follows eight athletes in their home towns and countries. It dives into their lives, backstory, and training as they prepare to compete in the Strength Wars tournament. The tournament itself is a three day event back to back. No rest days. Full elimination challenge.
Athletes old and new come together for a battle that can only be described as intense savagery. Anabolic Horse and Leonidas are veterans of the Strength Wars arena. Whereas popular strength athletes such as Larry Wheels and Blaine Sumner have never competed. Though each of these eight athletes are elite among the strength world – those who have not competed in Strength Wars don’t quite now just how mentally prepared you need to be.
Part lifting competition, part marathon – Strength Wars puts together lifting courses that are meant to be competed as a race. So not only is strength vital but endurance is key. It’s a whole new beast compared to virtually every other strength sport. It’s not for the faint of heart.
Official synopsis below:
Introduced in 2012, Strength Wars pits two muscle and strength athletes from different sports such as Bodybuilding, Powerlifting, Strongman, and Cross Fit against each other, by competing in a collection of strength exercises to determine an ultimate winner. Now in 2020, Strength Wars gets the feature film treatment with the biggest strength tournament in the competition’s history.
Welcome to Strength Wars: The Movie.
Directed by Vlad Yudin (Generation Iron series, The Hurt Business, Dorian Yates The Original Mass Monster) and produced by Edwin Mejia Jr., the film will feature an all-star cast including Larry Wheels, Anabolic Horse, Terron Beckham, Jerry Pritchett, Blaine Sumner, Big Neechi, Leonidas Arkona, and NDO Champ. The film will increase the stakes, transforming the 2v2 battles into an eight person tournament where only one can stand tall as champion. The film will also dive deep into the lives of each competitor across the globe as they train and prepare for the Strength Wars tournament.
In January 2019, the Generation Iron Network announced that it had acquired the Strength Wars brand and planned to bring the competition show to a larger audience. Later that year, they announced that production had begun on a feature film documentary.
Strength Wars: The Movie is available now on digital. You click here or the banner below to order today.

10 Minute Full Body Workout You Can Do At Home

Work, tight schedules, bad weather can be amongst the many reasons why you might have to skip the gym. Not going to the gym should not be a reason for skipping your workouts. If you can’t go to the gym, bring the gym to yourself.
If you think a “10-minute-workout” isn’t for you, you are overestimating your abilities. Just because these are short workouts, doesn’t mean they are going to be easy. These workouts are intensity packed and will get you to your knees in 10 minutes.
1. Burpees – 30 Seconds

Burpess is a great way to start this 10-minute workout. 30 seconds of this exercise will make you realize what you have signed up for. This exercise is a total fat buster and will help you shed those extra kilos.
2. Squat Jumps – 30 Seconds
Now that your body is warmed up, squat jumps will pump all the blood into your legs. You need to make sure you’re following a complete range of motion in this exercise. Try going as deep as you can during the squats.

3. High Knees – 1 Minute
In this exercise, you mimic running while standing at a fixed point. Raise your knees as high as you can and try staying on your toes throughout the exercise. Keep your core tight and maintain a steady pace.
4. Push-Ups – 30 Seconds
We will be focusing on building upper body strength in this workout. If you have a problem performing 30-seconds of push-ups, feel free to perform assisted push-ups with your knees on the floor. You can also take a couple second rest to recover during the set.

5. Jumping Jacks – 1 Minute
Jumping jacks are incredibly efficient at burning calories and improving your agility. Performing this exercise for a minute will be a test for your cardiovascular system. You will know where you stand by the end of this one minute.
6. Squats – 30 Seconds
This is a high-intensity workout, you aren’t allowed to rest or slow down during your working sets. Squats are a compound movement which can help gain overall strength and muscles in your lower body.
7. Plank – 1 Minute
Planks are an indispensable exercise if you want a strong core. Most people make the mistake of hanging their crotch low or forming a bridge with their butt while performing this exercise. Your body should be in a straight line throughout this exercise.

8. Rest – 30 Seconds
You will appreciate this rest time more than ever before. Use this time to have water or lie down. Make sure you don’t slack and use some extra time. Get back to your workout when the clock hits 30 seconds.
9. Mountain Climbers – 30 Seconds
Mountain climbers will work your core and abs. This exercise is great if you want to build a shredded midriff. Maintain the same intensity throughout the exercise. Don’t stop before the time is over.
10. Shoulder Presses – 1 Minute
You don’t need weights for this exercise. Stand straight and mimic performing dumbbell shoulder presses. No weight shoulder presses might sound like a joke, but wait until you perform this exercise. Your shoulders will be on fire once you’re done.
11. Crunches – 1 Minute
Crunches are a staple in most cardio intensive workouts. Place your feet flat on the ground and your upper body should be perpendicular to the floor at the top of the movement. Exhale and squeeze your abs at the top of the movement to make the most of this exercise.
12. Lunges – 1 Minute
Perform bodyweight lunges for 30 seconds on each leg. This exercise will get your heart rate soaring and will help develop muscle definition and clarity in your legs. Your wheels will be filled with lactic acid at the end of this exercise.
13. Plank Pile Jumps – 1 Minute
This is the last exercise in your high-intensity workout. You should use everything you have left in the tank for this exercise. Start in a planking position, bend and jump your knees into your hands landing in a crouch on your toes. Return to the starting position and repeat.
Can you perform this workout without taking additional rest time? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.

The Cure For Your Tiny Arms

Break All The Plateaus!
Big arms have been the symbol of machoism for a long time. They are also the reason many guys get a gym membership. You might see many people skip leg days, but you’ll hardly find a guy missing training his arms.
Evey though arms are one of the most trained muscle groups, you rarely see a guy with ripped arms. Keeping genetics aside, you can improve your arms by adjusting your training techniques. If you have toothpicks arms and want a cure, you have come to the right place.
Have a Mix of Compound and Isolation Exercises

Most people make the mistake of sticking to the same exercises for all their arm workouts. Performing the same exercises over and over again can lead you to a plateau. Don’t get comfortable with your workouts.
You should have a combination of compound (multi-joint) and isolation (single-joint) exercises in your arm workouts. Follow the compound exercises with an isolation movement to annihilate your arms.

Use Advanced Training Techniques
Advanced training techniques can help you break all the plateaus and can take your workouts to the next level. Techniques like drop sets, supersets, intraset stretching pump blood into the target muscle. The blood carries the nutrients to your muscles which helps them grow.
You should be performing at least one advanced training technique while training your biceps and triceps. Blood Flow Restriction Training (BFR) is another training technique you need to try if you haven’t already.

Start with The Weaker Muscle Group
Most people make the mistake of training their stronger muscle group ahead of the weaker muscle. You should ideally train the weaker muscle while you’re at your strongest. You will already be fatigued if you train it later in the workout.
Target your bis and tris from every angle imaginable. While training your tris, make sure you perform exercises which target your long, short and medial heads. Similarly, train the inner and outer heads of your biceps.
Take Your Sets to Failure
Assuming your diet and nutrition are on point, you might not be seeing results because you’re not pushing yourself hard enough in the gym. Don’t tie yourself down to sets of 12-15 repetitions.
Feel your body and do what you feel might work for you. Sometimes it might mean doing every set and workout to failure. Make sure you don’t push things too far or otherwise you run the risk of overtraining.

Rest and Recover
Rest plays a vital role in developing your muscles. No matter how hard you workout, you won’t see the results until your body is properly rested. You need anywhere between 6-8 hours of sleep to recover and recuperate after a workout.
Apart from the rest, your diet makes up a big part of recovery. If your goal is to build muscle mass, you should have an adequate daily macro and micronutrient goal. Remember, you break your muscles inside the gym and build them while you’re out of the gym.

What is the size of your arms? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.

8 Reasons To Try Isometric Training

Why You Should Try Isometric Exercises
According to Wikipedia, “An isometric exercise is a form of exercise involving the static contraction of a muscle without any visible movement in the angle of the joint.” To put it in layman’s terms, instead of performing reps, in an isometric exercise, you hold your position for a given amount of time.
Chain-and-bar, planks, wall sits, glute holds and some yoga poses are examples of isometric exercises. In isometric exercises, your muscles are flexed, but they’re not expanding or compressing. It’s a stagnant way of placing a demand on the desired muscles.
Builds Muscles

It’s a common misconception that isometric exercises are just for building abs. Apart from the planks, you could do many types of exercises using the chair-and-bar equipment and the resistance bands.
According to a study performed using computerized tomography, it was found that isos can help build muscle mass just as well as conventional exercises. Isometric exercises are the ultimate time-under-tension method and promote optimal hypertrophy.

Improves Strength
If your goal is to get strong like a bull, you should make heavy isometric lifts a part of your training routine. The heavier the loads you can use, safely, the closer you can get to your maximum strength potential.
If you haven’t tried the isometric strength exercises before, they are nothing like the orthodox exercises where the tension on your muscles is limited to the point of contraction. While performing the iso movements, your muscles will be filled with blood and lactic acid.

Saves Joints
Since there is no repeated stress on your joints in the isometric lifts, your joints are saved from the pounding they otherwise get in exercises like the squats, deadlifts, bicep curls, etc.
Trains The Cardiovascular System Like Yoga
A study shows that individuals performing isometric exercises three times per week over eight weeks saw their systolic pressure drop by 12.5 points, and their diastolic plunge by a huge 14.9 points—that’s nearly two points per week, a potentially life-saving drop.
Torches Body Fat
Most people believe that isometric exercises don’t burn fat since you’re not moving while performing the lift. On the contrary, a study published in The Journal of Applied Research showed subjects reducing enough belly size in the first two weeks of isometric training to drop one dress or pant size. By the end of four weeks, some subjects had lost over 22 pounds in weight.
Makes You Fast and Explosive
You need to use heavy weights to train the fast-twitch muscle fibers. As a result, isometrics powerfully tap into the fast-twitch fibers. Even though you’re not moving, isometrics make you fast. Improvement in strength and speed will automatically make you explosive.

Improves Recovery
You recover faster from isometrics than conventional exercises as there aren’t many moving parts involved. As an example, while athletes might need a couple of days for recovering from a heavy deadlift session, they can recover fully from super-heavy isometrics in a matter of minutes.
Are Quick, Efficient, And Convenient
Isometric exercises are probably the most efficient form of resistance training. You could train all your muscles with minimal equipment, in a short period, and without the risk of incorrect form.

Do you use isometric exercises in your workouts? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.