Tips for a healthy and natural bodybuilding

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Steroid Freak
May 24, 2019
If you’re thinking about ‘how to lose steroid gut’, then the easiest thing you can do is avoid using insulin, testosterone and HGH, and instead adopt for a healthier, more natural way to body build.

Take the following fitness and dietary recommendations:

Exercise: focus on compound and isolation exercises
Compound – these will allow you to work out multiple muscle groups at once e.g. squats, bench press, rows, shoulder press and pull-ups.

Isolation – these are designed to isolate single muscle groups and use lighter weights (done on a higher rep range).

For a good workout, most of your program should consist of compound exercises, heavy weight lifts and low reps. You should also give yourself sufficient time to rest between sets to allow near full recovery. We suggest resting for 120 secs for compound exercises and 30-60 secs for isolation exercises.

Still not sure? Take a look at this sample program:

– Upper body: bench press (4 sets, 5 reps), rows (4 sets, 5 reps), shoulder press (3 sets, 6-8 reps), bicep curls (2 sets, 10 reps), tricep extensions (2 sets, 10 reps) and lateral raises (2 sets, 12 reps)

– Lower body: squats (5 sets, 3-5 reps), leg press (3 sets, 6 reps), lunges (2 sets, 8 reps), leg extension (2 sets, 12 reps), hamstring curl (2 sets, 12 reps), calf raises (3 sets, 15 reps) and hanging leg raises (2 sets, 15 reps)

Diet – food is the raw material for your body. You need it to build more muscle. That is why it is essential that you have sufficient lean protein (0.8-1.2 g or protein/lb of bodyweight – 0.2-0.25g/lb immediately post workout); sufficient carbs (100g or higher per day); sufficient dietary fats (no fewer than 0.35g/lb per day) and a calorie surplus (250-500 more calories than your daily allowance).
Just remember to adopt ‘clean eating’ habits; split your meals into smaller portions of 3-6 meals per day, and to eat 2 hours prior to exercise (to help maximize your energy availability).
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