So you've been working out for a while, but you haven't seen any results? Or maybe you've never lifted weights before, but you want to get the best results? Do yourself a favor and read the whole article.

Repetition and Sets

The proper number of reps to increase volume is 8~12. Around 4 or below focuses on strength training and more than 12 focuses on endurance. Focus on completing at least 3 sets per exercise per muscle group. Begin with the larger muscle groups before working out the smaller muscles. You must work your muscles hard, to tear them for future repair.

Your muscles grow in size when they are resting and repairing from the tears they've sustained during the work out. That is why in every session you must always grind out those 1~3 extra reps when you're at the "giving up" point. Take 3 deep breathes between each rep and grind them out!

If you can do more than 12 reps, get a heavier weight and repeat the formula.

Exercising isn't much of a rocket science, and chances are you probably knew that last paragraph. Let's move on to working your core and legs.

Core, Legs

If you want to get ripped - wide pecs and lats, boulders for shoulders, and nice cut arms - you also need to work out your core and legs. If you don't, you're limiting yourself.

I don't consider doing crunches and sit ups as a core exercise. Core exercise is more like doing dead lifts and squats. Your core is the foundation of your body's muscles - the stronger you core, the stronger your other muscles become because all your muscles are connected.

Doing dead lifts and squats also works out your legs. And since you want to upper body to look ripped, it's ok to isolate your upper body exercises. But since making your legs look ripped isn't exactly your priority, doing compound exercises like dead lifts and squats is the way to go.

When you widen your foundation, so to speak, you allow your upper body and your whole body frame to increase. Without doing your core exercises, your upper body cannot grow beyond a certain limit.

Let's now discuss nutrition.

Diet and Nutrition

Proper nutrition is the foundation for good health. But we won't be focusing too much on nutrition - so let me briefly list some conclusions:

1. Avoid high fructose corn syrup because it causes insulin spikes that specifically promote fat storage.

2. Ideally, you should eat lean protein with a complex carbohydrate every 3 hours, except when you sleep. Your muscles are in a constant state of creation or destruction. This is why it's important to maintain a protein supply, which depletes after about 3 hours.

3. Avoid saturated fats. Get your essential fatty acids from foods like soy milk and natural peanut butter.

4. Ice cream is a specific formula for fat gain because it contains for simple carbs and saturated fat. Avoid ice cream.

5. You need to increase your calorie intake, preferably around 20%. Eat smaller, more frequent meals that, in total, is 20% more than what you usually eat.

6. Your macronutrient ratio (in calories) should be around 50% carbs, 30% protein, 20% fats. But everyone's body is unique and you can tweak it for your individual needs.

To summarize this basic guideline for muscle gain, it's work out for volume, use compound exercises for the core and legs (dead lift and squats), and get your protein every 3 hours.

So Now What?

The arms are probably one of the most often trained body parts, other than chest, in most gyms today. Guys will work them to death because they want the sleeves of their shirts to fit a little tighter. It gives them a sense of confidence and the females obviously like a guy with huge guns popping out of his shirt.

Today, I will tell you how to exercise your biceps, which is actually two muscles that are connected at your elbow, and run up and under your shoulder muscle.

A barbell curl is the most basic exercise to be done. When using an EZ-curl bar or straight bar ensure that you begin with your feet spread shoulder-width apart. You need to take an underhand grip about shoulder width apart also. Use a mirror to make sure that your body, including the wrists, elbows and shoulders, are in alignment.

Start with the bar full extended, and raise the bar up to your chin by curling your arms up, but keeping your elbows still. At the top of the movement, squeeze your biceps to get a strong contraction. Make sure to keep your wrists locked the entire time, because if you let your wrist bend, you can easily hurt yourself. This is the main exercise for building mass in the biceps. I would do this exercise first in my workout, and use heavy weights. Remember to always warm up with a lightweight for one or two sets before going heavy.

Doing standing dumbbell curls alternatively on each arm allows you to lift heavier weights and become stronger. This is a good exercise that will really add to the rounded shape that you want in your biceps.

The same motion is used as in bar curls but one slight variation. At the top of the movement twist your hand so that your pinky moves up a little higher than your thumb. Try practicing it with no resistance. This is what will give you that extra peak that all the pros have. Its hard to do, but it will add that extra edge to your guns that your friends don't have.

Good isolation exercise for your guns with an EZ-bar that curls with preacher bench. Since you are only using your biceps, you will find that you don't have as much strength as you want when you are doing this exercise. Also, if you did the two sets of exercises the proper way, you should be very tired right now.

Place your chest against the bench and let your arms hang over the angled cushion. Grab the EZ curl bar with an underhand grip. Curl the weight up and contract your biceps as hard as you can. Lower slowly, being careful not to let the bar stress your elbows at the bottom of the movement. This is a great exercise that will place added stress on your lower biceps area.

The forementioned is simply a component of a total workout system; for more information, browse my website.

Sustanon cycle is an injectable testosterone blend utilizing four different esters that cause the testosterone to release at different times. The brand name Sustanon cycle 250 is a proprietary blend of testosterone propionate (30mg), testosterone phenylpropionate (60mg), testosterone isocaproate (60mg), and testosterone decanoate (100mg) for a total of 250mg of testosterone per ml of oil.

The esters release from quickest to slowest with the first ester, propionate, generally releasing within a day and the longest ester, decanoate going on 3 weeks. Meaning, in theory you can inject Sustanon anabolic steroid cycles as little as every mixture.

Sustanon cycle is one of the most popular testosterone products ever sold, having reached a near mythical status as a muscle builder. There are a few reasons for this; first, Sustanon cycle is a decent mass builder and since testosterone is the king of mass builders, having four types of testosterone must mean it is great.

Second, because of the propionate ester, the product starts working almost immediately versus a more time ester such as enanthate, which will take more time to accumulate in blood levels to provide noticeable results. Finally, Sustanon anabolic steroid cycles is the product is readily available and well priced from any international supplier.

Sustanon anabolic steroid cycles has the type of side effects you would expect to have with testosterone use, especially in bigger dosages, such as; estrogenic effects like gynocomastia, altered cholesterol levels, and hair loss in men. Sustanon anabolic steroid cycles is not recommended for women.

The average dosage for men range from 250mg every seven days up to 1000mg every seven days. If increased dosages are used, multiple injections every seven days are suggested to implement stabilized blood levels because of the constant release of quicker esters.

Sustanon cycle was originally produced by Organon in the early 1970's, but never for sale in the United States. It is manufactured in many countries such as Russia, Mexico, Spain, Egypt and others. Sustanon cycle has a cult following, making it a very popular steroid to counterfeit, so buyers must be aware of what they are purchasing.

To get larger arms as quickly as possible, it is important to focus on the basics. By that I mean you will get the best outcome on your investment with the lifts. Some 90% of the people in the gym do non-productive movements which are timewasters. Don't do it.

Let's talk about your triceps, which is the three muscles that are connected at the elbow and shoulder, but work in contrast to your biceps, and the forearm. In this article, I will explain how to train your triceps.

Dips are one of the best exercises a beginner can do. They will primarily work your triceps, but also your shoulders and chest too. In order to place the stress on your triceps there are a few tips you need to know. First off, dips should be done between two bars that are parallel. The starting position should look like you are standing up with two bars in your hands.

Grip the bars tightly at all times so you don't slip. Now to begin the movement you need to lower your body toward the ground, keeping your elbows close to your sides, and keeping your body as straight up and down as possible. If you lean forward it puts a lot of stress on your chest and shoulders, which isn't a bad thing, but save it for chest day.

Good advice. Don't lock out at the top. To allow the triceps muscles to relax, completely straighten and lock your arms. If you are unable to perform dips using your body weight, try an assisted dip apparatus that utilizes counter-balanced weights to counter your own weight. If your gym doesn't have one, get a spotter to push up on your feet to help you out. Doing three to ten repetitions to start with should be your aim.

Another compound movement that can be used to get in shape, and is like dips is a close grip bench press. The movement is similar to regular bench press. The bar needs to be gripped 8 to 12 inches apart. Grip where you feel comfortable, paying close attention to how your wrists feel. It is better to begin with about 12 inch spacing and slowly make it closer as your comfort level increases, since a closer grip increases stress on your wrists.

Keeping your elbows in close at your sides, lower the bar to just below nipple level. You don't need to extend your arms all the way out either. You should stop just short of full lockout. This is an excellent exercise for adding mass in your triceps.

This program is only a portion of a fitness plan, you can see on my website for more information.

Although one could exercise their abdominal muscles for an extended period of time, if you have excess fatty tissue they will remain invisible. Because the fat stores mainly in your abdominal area, that is where it's the hardest to burn the fat.

No magical solution exists, and there aren't any special exercises or machines that will get you ripped abs. It is must to bring your fat to 10% approximately to get perfect results, when you do this unknowingly that will be a challenging job.

The proper way to get a six pack lies in following some simple guidelines which allow you to effectively burn the excess fat around your stomach area. This helps you reveal your hidden abdominal muscles and allows your six pack to be visible.

Sustaining a healthy diet, is the one and only way to effectively reduce and lose the extra fat around your stomach and obtain ripped six-pack abs, more than 90% of the results will start to manifest from food you consume. In ordet to burn fat, the most effective way is to maximise your metabolism, not wear tight restrictions, beacause in reality, they never work. This results in eating small, frequent meals. Stimulation of our metabolism can be increased by the proper digestion of these foods.

It is possible to become addicted to processed foods. Unfortunately, the chemicals they contain actually slow down the fat-losing process. Eat real food and you'll see a real difference.

Drinking water will help your body breakdown fat and shift it out of your system. You should drink at least 8 glasses a day as it also helps in nutrient absorption and digestion and will flush unwanted toxins from the body.

A much more effective method than normal endurance cardio to build muscle and lose weight is high intensity cyclic training. The product will accelerate your general metabolic rate and it will assist you in burning fat long after you finish your exercise routine. Around 4-5 times a week you should perform 20 mins of intensity interval training.

In order to develop ripped and defined six pack abs quickly, one must follow a system which combines Cardio Workouts, Weight Training and a diet to lose fat in an effective balance.

So, what are you waiting for? Once you see your six pack abs you'll realize it was all worth it, trust me.

Heavy training will always produce extraordinary results for bodybuilders regardless of whether he is taking Anabolic Steroids or not. We are going to take a closer look at a really vital organ...the liver, although we do in fact rely on all of our bodies organs for detoxification, various energy conversion processes, as well as muscle growth and repair.

The secretions help in the digestion of fats, produces high density lipoprotein Cholesterol (HDL-C) and destroys the nasty undesired low density lipoprotein Cholesterol (LDL-C). An important point to consider is that even while resting our liver gets around 30% of the total blood supply, (take a good look at some on your next trip to the butchers).

Enzyme levels are detected through liver function tests (biological catalyst, try a biochemistry course for detailed info). The harsh workouts of a bodybuilder helps to break down a great number of skeletal muscle cells (Well that's if you're training right).

Not only this but also intra muscular injections will reveal that test results are misleading. So what exact information does our Doctor need for us to get the correct medical advice that will help to make our muscles bigger? The actual tests themselves include a number of enzyme markers but I would like to pay most attention to the ones relevant to bodybuilders.

We will now go over the guidelines for measuring a complete blood hematology profile although once again just concentrating on a few of the indexes that of greater interest to us bodybuilders.

Hemoglobin: Let's take a look at the quantity of major blood protein of red blood cells and we certainly don't want a low count test result as this would imply that you have anemia. The more likely causes are unbalanced diet and or deficiency of Vit B12 and folic acid in the blood. But no sweat, this is easily put right with a nice helping of liver or spinach.

Red cells: weird one, measures the amount of red cells in a given volume of blood. These are produced by the bone marrow and survive for around 3 weeks, certain toxins namely alcohol can result in larger than normal cells (macrocytosis) - problem if you're trying to squeeze the fat arse cells through small capillaries!

HCT ratio PCV (haematocrit ratio, packed cell volume / MCH (average corpuscular hemoglobin / MCHC (average corpuscular hemoglobin concentrations) are all different examples of red cell indexes which describe exactly what red blood cells contain and their shape.

ESR (erythrocyte sedimentation rate) shows us the state of a patient's health. The rate can be compromised by infection through certain medications that are prescribed which weaken the immune system. Another cause for a high test rate could be through the cause of an inflammatory condition.

An adequate proportion of platelets is vital for the blood system and it's ability to clot. A low count in platelets will lead to bad bruising and excessive bleeding from a wound. This can also be caused through the use of aspirin while in an ECA stack.

White cell count can indicate viral or bacterial infection as this test result would rise with an infection as white cells increase and produce antibodies to combat infection (this is also a good reason to have good muscle mass - where did you think the protein to synthesis antibodies came from?)

Every test that has come before are just run of the mill tests that will be explained to the patient by his GP in the consultancy, unless there should be something really serious revealed. But the results of the tests featured in part 2; although average for big beast body builders, will knock a GP for six if he isn't used to his patients looking like Arnold Schwarzenegger. (Part 2 coming soon).