Bodybuilding
What Steroids Cycles Did Bodybuilders Use Back In Day To Build Muscle Mass?
We get used to the high amount of gears available legally or illegally and all we have to do is to get informed about their Steroids Cycles usage. But things were not so all the time. More than 30 years ago the steroid market was limited at several steroids. Bodybuilders make great efforts to have them. There was no internet, no access to stuff we can easily check and have them ordered in just a few clicks.
Things were more complicated but what surprised us all is that bodybuilders in the past look big, with no gyno face or back acne symptoms at all. How did they manage to build huge muscles while keeping a clean, classic look? Are there any secrets which applied today will bring the same results?
Arnold Schwarzenegger is the icon of bodybuilding, and even after his retirement, he continues to be the main figure in this sport. His great physique inspired many generations to work hard in the gym and put great effort toward reaching their dreams. In the late 70s and early 80s, most of the teenagers dreamed to look like him and really believed in diet and exercising.
As Arnold has revealed many years later. He was on steroids but use them only for maintaining muscle mass while cutting, and not for muscle building. True or false- is not important, what really matters is that back in day steroids were in use. Bodybuilders take them in such a way that no visual side effects had been seen on their skin.
First Explanation Why Bodybuilders of Arnold’s Time Did Look Better While Taking AAS
Testosterone was and is by far one of the most popular steroids among the wide range of body performances drugs. The main difference it's that is the past it was used more rationally with big attention to dosage. And not that old bodybuilders were wiser, they just don have at hand the resources we have now. Well, let's explain why I said it.
Must Read: What To Know About Testosterone
When taken in higher dosage, the surplus of testosterone is converted into estrogen because of aromatizations process. The enzyme responsible for this is called estradiol and it is the one which every time a big amount of test enters the body it turns into estrogen. A high level of estrogen in the body may cause gyno, water retention, acne and all users wish to avoid them.
More than thirty years ago there were no anti aromatization drugs, so bodybuilders were obliged to keep dosage low in order to not be assaulted by side effects. Nolvadex, Letrozole appeared a bit later, at the beginning of 80’ years when Arnold announced already about his retirement.
Must Read: SERMs vs Anti-Aromatase During An Anabolic Steroid Cycle
Dosages
Taking a maximum dosage of 200mg-250mg of test weekly was a norm and few were those who exceed it. Just imagine who dared to appear in public with gyno or acute acne on back or chest, without being blamed?! Taken in such dosage, estradiol was kept in normal range, hence no side effects occurred.
So, due to the lack of anti-aromatase drugs back in the day, aromatization was a sufficient reason to keep testosterone usage at a lower dosage. What happens today is a totally another picture. With the big array of anti-aromatase drugs at disposal, testosterone is used in much higher dosage, up to 1000mg per week. In result, we see many cases of severe adverse effects.
The Second Reason Is Genetics
Those times only naturally gifted persons succeed in bodybuilding with minimal usage of steroids. Good genetics cause the body to be productive at the low amount of roids which mixed with hard training and diet produce amazing results. Back in time, if you had good genetics you could go further with your training, if not it was better to stop it. Increasing the dosage of a test was not a solution, but, unfortunately, it is today.
So many individuals stubbornly continue to build muscle through high dosage of AAS which leads to serious health problems. From this perspective, Arnold had good genetics which along with steroids help him to build the best body ever. And this is available for all elite of that times.
The Third Reason Us Steroids Quality
Back in the day, there were few steroids like - test, Dbol, Deca-Durabolin(nandrolone decanoate), Primobolan(methenolone). Test - and all of them was of high quality. Compare to what we have today, the difference is more than obvious. The main risk when buying steroids today is to get fake products that not only produce few or no results at all but also put at risk your health.
Back day steroids were legal so they caught be bought directly from manufacturers with no prescription or other requirements. Those times have long gone since in 1991 the Government made steroids illegal and users are at own risk every time they decide to buy these products on the black market.
Some voices said that Arnolds take steroids brought from Europe which were of high quality and so gained priority over other competitors. Is it true or false, the big idea is that European AAS manufacturers continue to have a much better reputation among consumers than Mexican roids.
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Examples of Classic Steroid Cycles Used by our Predecessors
If you are about to go with a classic steroid cycle then the test is the very basic steroid. If your goal is to build a nice looking body but not participate in the competition “old fashioned” steroid cycles will really help you a lot.
You can choose to go with just test at a dosage of 500mg-750mg weekly combined with an anti-aromatase drug like Letrozole. Nice gains can be achieved while following such a cycle with no risk to your health at all.
- Steroid cycle II: Test + Masteron, Primobolan, or Trenbolone. Stack 200-250 mg/week of test with any of these steroids and gain muscle mass fast safely.
- Steroid cycle III: Masteron/Primobolan + Trenbolone acetate + HCG
Test miss this cycle, but its function is replaced by HCG which stimulates the production of testosterone. This dosage looks so:
- 500-700 mg of Masteron or Primobolan weekly;
- 50-75 mg of Trenbolone acetate daily;
- 700-1500 IU per week.
These examples of classic bulking cycles promote great results when combined with specific workout and diet.
Must Read: 5 Best Steroid Cycles for 2018
Conclusion
So, back in day bodybuilding was about genetics and quality steroids taken in much lower dosage compare to nowadays. All these factors taken together made the real gifted individuals become the elite of bodybuilding. With no sights of adverse effects on their body. No gyno, acne, water retention was seen in the generation of Arnold’s bodybuilders. Intelligent use of steroids is the key toward staying healthy while building a nice body.
Bodybuilding
Top Video Games for Bodybuilders in 2024
There are several video games that can be great for bodybuilders, combining fitness and fun! Here are some of the best options:
Ring Fit Adventure (Nintendo Switch)
The game uses the Ring-Con and Leg Strap to guide you through various exercises and adventures. It's a fun way to get a full-body workout while playing a game.
Fitness Boxing 2: VR Boxing Remastered (PlayStation VR)
It offers a full-body boxing workout with a variety of punches and combos. It's a great way to improve your fitness while enjoying a virtual boxing experience.
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Just Dance 2024
This popular dance game gets you moving to the beat with a variety of songs and dance routines. It's a fun way to burn calories and improve your coordination.
Zumba Fitness
Burn It Off (Nintendo Wii): This game offers a fun and energetic Zumba workout, perfect for those who enjoy dancing and want to get a good cardio workout.
Yoga for Beginners
If you're looking for a more relaxing workout, yoga games can help improve flexibility and reduce stress. Many of these games offer guided yoga sessions that you can follow along with.
Gym Tycoon
This game lets you build and manage your own gym, complete with various workout equipment and fitness classes. It's a great way to learn about different exercises and how to create effective workout routines.
The Sims 4: Fitness Stuff Pack
This expansion pack for The Sims 4 adds fitness equipment and activities to the game, allowing you to improve your character's fitness and join the athlete career.
Grand Theft Auto: San Andreas
While not a traditional fitness game, this classic game includes bodybuilding activities that can help your character gain muscle and improve fitness.
Knockout Home Fitness (Nintendo Switch)
This game offers a variety of boxing workouts that can help improve your strength and endurance.
Gym Simulator 24 (PC)
In this simulation game, you can build and manage your own fitness empire, creating workout routines and managing gym equipment.
Let's Get Fit (Nintendo Switch)
This game focuses on pure workouts, allowing you to set programs and follow along with digital trainers for a customized fitness experience.
Beat Saber (VR)
A popular VR game where you slash blocks to the beat of the music, providing an intense full-body workout.
Synth Riders (PlayStation VR)
This game combines freestyle dance and fitness, offering high-tempo tracks and multiplayer modes for a fun and energetic workout.
Yoga Master (PlayStation)
Designed by professional yoga coaches, this game offers a variety of yoga lessons and poses to improve flexibility and reduce stress.
Les Mills Bodycombat (PlayStation VR)
A martial arts-inspired workout game with a range of workout plans and coaching to keep you motivated.
OhShape Ultimate (PlayStation VR)
This game provides a full-body cardio workout with six sessions and two difficulty levels, designed to engage every part of your body.
These games offer a mix of cardio, strength, and flexibility workouts, making them great additions to your fitness routine.
Related Article: Supplemental Breast Milk for Bodybuilders
Bodybuilding
2nd Edition of Natural Bodybuilding Competition Facts
Natural bodybuilding competitions are designed to promote and celebrate athletes who build their physiques without the use of performance-enhancing drugs. These events emphasize fair play, health, and the natural development of muscle mass and definition.
The second edition of natural bodybuilding competitions has gained momentum globally, particularly focusing on drug-free athletes. These competitions are hosted by various organizations like the INBA/PNBA (International Natural Bodybuilding Association/Professional Natural Bodybuilding Association) and OCB (Organization of Competitive Bodybuilders).
In 2024, several notable events have been planned, including the INBA Natural Universe and INBA World Cup, both of which emphasize natural bodybuilding through rigorous drug testing policies. These events aim to showcase competitors who adhere to strict drug-free protocols, and winners often earn pro cards allowing them to compete in higher-level professional competitions.
These competitions focus on categories like men's bodybuilding, classic physique, and women's figure and bikini, among others. Athletes undergo polygraph and urine tests to ensure compliance with natural bodybuilding standards. The winners often receive medals, trophies, or pro status
Bodybuilding
Primal Movements: Our Ultimate Guide for Maximum Results
Primal movements are fundamental, natural movements that our bodies are designed to perform. Incorporating these into your training can enhance strength, mobility, and overall fitness. Here’s an ultimate guide to primal development and movements for bodybuilders:
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Understanding Primal Movements
Primal movements are basic, functional movements that mimic the natural actions humans have performed for thousands of years. These movements are essential for developing a strong, balanced, and resilient body. They can be categorized into seven primary patterns:
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- Push
- Pull
- Squat
- Lunge
- Hinge
- Rotate
- Gait (Locomotion)
The Seven Primal Movement Patterns
Push
Description: Involves moving a weight or resistance away from your body.
Examples: Push-ups, bench press, overhead press.
Muscles Worked: Chest, shoulders, triceps.
Pull
Description: Involves drawing a weight or resistance towards your body.
Examples: Pull-ups, rows, bicep curls.
Muscles Worked: Back, biceps, forearms.
Squat
Description: A fundamental lower-body movement where you lower your hips from a standing position and then stand back up.
Examples: Bodyweight squats, barbell squats, goblet squats.
Muscles Worked: Quadriceps, hamstrings, glutes, calves.
Lunge
Description: A single-leg movement that involves stepping forward, backward, or to the side and lowering your hips.
Examples: Forward lunges, reverse lunges, lateral lunges.
Muscles Worked: Quadriceps, hamstrings, glutes, calves.
Hinge
Description: Involves bending at the hips while keeping a neutral spine.
Examples: Deadlifts, kettlebell swings, hip thrusts.
Muscles Worked: Hamstrings, glutes, lower back.
Rotate
Description: Involves twisting or rotating the torso.
Examples: Russian twists, woodchoppers, cable rotations.
Muscles Worked: Obliques, abdominals, lower back.
Gait (Locomotion)
Description: Involves movements that propel the body forward.
Examples: Walking, running, crawling, bear crawls.
Muscles Worked: Full body, with emphasis on legs and core.
Benefits of Primal Movements
Functional Strength: Primal movements enhance your ability to perform everyday tasks efficiently and safely.
Improved Mobility: These movements promote flexibility and range of motion, reducing the risk of injury.
Balanced Development: By working multiple muscle groups, primal movements ensure balanced muscle development.
Core Stability: Many primal movements engage the core, improving overall stability and strength.
Increased Caloric Burn: Compound movements like these burn more calories, aiding in fat loss and conditioning.
Incorporating Primal Movements into Your Training
Warm-Up: Start with dynamic stretches and light cardio to prepare your body.
Compound Exercises: Focus on compound exercises that incorporate multiple primal movements.
Progressive Overload: Gradually increase the weight or resistance to continue making gains.
Variety: Mix up your routine to prevent plateaus and keep your workouts interesting.
Recovery: Ensure adequate rest and recovery to allow your muscles to repair and grow.
Sample Primal Movement Workout
Warm-Up: 5-10 minutes of light cardio and dynamic stretching.
Workout:
Push: 3 sets of 10-12 reps of push-ups or bench press.
Pull: 3 sets of 10-12 reps of pull-ups or rows.
Squat: 3 sets of 10-12 reps of bodyweight or barbell squats.
Lunge: 3 sets of 10-12 reps per leg of forward or reverse lunges.
Hinge: 3 sets of 10-12 reps of deadlifts or kettlebell swings.
Rotate: 3 sets of 15-20 reps of Russian twists or cable rotations.
Gait: 3 sets of 30-60 seconds of bear crawls or sprints.
Cool-Down: 5-10 minutes of static stretching and deep breathing exercises.
1. Warm-Up and Mobility Drills
Start your workout with primal movement-based warm-ups to prepare your body. For example:
- Dynamic stretches: Incorporate lunges with a twist, leg swings, and arm circles.
- Mobility drills: Include exercises like hip circles, cat-cow stretches, and thoracic rotations.
2. Compound Exercises
Add primal movements as the core of your workout. Here’s how you can structure it:
- Push Day: Combine bench presses with push-ups.
- Pull Day: Mix pull-ups with rows.
- Leg Day: Integrate squats and lunges with deadlifts.
3. Supersets and Circuits
Create supersets or circuits that include primal movements:
- Superset Example: Pair squats with pull-ups or push-ups with lunges.
- Circuit Example: Rotate through exercises like kettlebell swings, bear crawls, and Russian twists with minimal rest.
4. Functional Training Days
Dedicate one or two days a week to functional training focused on primal movements:
Sample Functional Workout
-
- Warm-Up: 5 minutes of dynamic stretching.
- Circuit: 3 rounds of:
- 10 push-ups
- 10 pull-ups
- 15 squats
- 10 lunges per leg
- 15 kettlebell swings
- 20 Russian twists
- 30 seconds of bear crawls
- Cool-Down: 5 minutes of static stretching.
5. Active Recovery
Use primal movements on active recovery days to promote mobility and flexibility:
- Activities: Light yoga, walking, or gentle bodyweight exercises like lunges and squats.
6. Progressive Overload
Gradually increase the intensity of primal movements by adding weights or resistance bands:
- Example: Start with bodyweight squats, then progress to goblet squats, and eventually barbell squats.
7. Listen to Your Body
Pay attention to how your body responds to these movements and adjust accordingly:
- Modify: If a movement feels too challenging, modify it to suit your fitness level.
- Rest: Ensure you’re getting adequate rest and recovery to prevent overtraining.
Read More: Cellular Alchemy to Restore Testosterone Levels
Sample Weekly Routine for Primal Movements
Monday: Push Day
- Bench Press
- Push-Ups
- Overhead Press
Tuesday: Pull Day
- Pull-Ups
- Rows
- Bicep Curls
Wednesday: Leg Day
- Squats
- Lunges
- Deadlifts
Thursday: Functional Training
- Circuit of primal movements (as outlined above)
Friday: Active Recovery
- Light yoga or walking
Saturday: Full-Body Workout
- Combination of push, pull, squat, and hinge movements
Sunday: Rest Day
By incorporating these primal movements, you’ll enhance your functional strength, mobility, and overall fitness. If you have any specific goals or need further customization, feel free to ask! Happy training.
For optimal performance in primal movements before a bodybuilding competition, consider these supplements:
Pre-Workout Supplements: These can provide energy and enhance performance. Look for products containing creatine, nitric oxide stimulators, and caffeine.
Post-Workout Supplements: Essential for recovery, including protein powders, BCAAs (Branched-Chain Amino Acids), and multivitamins.
Fat Burners and Metabolizers: These can help in reducing body fat while maintaining muscle mass. Ingredients like green tea extract and L-carnitine are popular.
Adaptogens: Supplements like ashwagandha and rhodiola rosea can help manage stress and improve endurance.
Conlusion
Primal movements, which include squatting, lunging, hinging, twisting, walking, pushing, and pulling, benefit from a strong foundation of functional strength and mobility. Ensuring your body is well-nourished and recovered will help you perform these movements effectively.
Incorporating primal movements into your bodybuilding routine can lead to significant improvements in strength, mobility, and overall fitness. By focusing on these fundamental patterns, you can build a well-rounded, resilient body that performs well both in and out of the gym.
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