Winstrol.

[kmeqk]

I have yet to try a cycle of anything. I have been reading William Llewelleyn's Anabolics and his write up on Winstrol has lead me to believe that it might be the right one for me. Before I even attempt to locate a source, what are some of your sentiments with regards to Winstrol?

My goal is to build more muscle and gain strength. I feel I have really hit that dreaded "plateau". I am currently really focusing on eating the right amount, paying more attention (ie. keeping a log) to calories. I am a "hardgainer" and though I make gains in strength It often doesn't seem to be visible. Even though I enjoy being lean I would like a little more mass to show up. I appreciate all questions and comments.

[jack_krauser]

You need to do more research my friend. Winstrol is cosmetic hardner which is commonly used by bodybuilders before contests.

Can you tell us your age,height,weight? How long have you been working out for?

[juced_porkchop]

I saw this post worded the exact same way on another board.
anyway here is some info:
Let's clear this up right away: you are not a "hardgainer." Please stop using the term; it's so self-defeating. And let's face it, if you call yourself a hardgainer it's pretty fair to say you've given up on yourself. At the very least you've already assumed that's it going to be ridiculously hard for you to put on any appreciable size. Bullshit.

Sure, some of us didn't exactly hit the genetic lottery, but to get all Tony Robbins on you for a second, a lot of achieving your goals starts with your mindset.

If you truly believe you can get bigger, chances are you'll figure out ways to do it.

So let's stop with the excuses and go over why you're still small.

1. You're Doing Too Much Volume

After working with dozens of guys who have difficulty putting on size, I've found a consistent theme: they train way too much.

Now, I don't mean they're overtraining. What I'm talking about are the guys who have a metabolism comparable to a hummingbird hooked on trailer park meth who are still trying to "burn calories" by doing way too much work in the gym.

We've all seen the skinny kid at Gold's doing 57 sets of 12 different exercises. (Well, maybe I'm exaggerating a little.) But if you think I'm too off base, here's the leg day one of my new clients was following before he hired me:

Squat, 3 sets of 10-15 reps
Deadlift, 3 sets of 6-10 reps
Lunges or Leg Press, 3 sets of 10-15 reps
Leg Extension, 3 sets of 10-15 reps
Leg Curl, 3 sets of 10-15 reps
Seated Calf Raise, 3 sets of 10-20 reps

I can't even imagine running myself into the ground like that!

If you've got more than five exercises on your agenda on any given day, chances are you're either making poor exercise selections, or simply not working hard enough on the given lifts.

If you start each leg workout with two big, compound exercises (like squats and RDL's or deadlifts and good mornings) for three to four sets and actually work your ass off, chances are you won't be able to do six to eight more exercises after it.

I remember reading an article by bodybuilding legend Robbie Robinson when I was growing up. Regardless of what you think about bodybuilders, I always got the impression that he was one of the "good guys." I clearly remember Robbie saying that your goal should be to stimulate the muscle, not destroy it.

Sage words indeed.

And I'm not just harping on the wannabe meat-heads. There are some guys who not only do too much in the weight room, they do too much cardio as well. Apparently they think they can't get through life without ripped abs. So when you factor in:

• A fast metabolism
• Too much volume in the weight room
• Cardio and a bunch of other random "stuff"

It's no wonder they're not putting on any size.

2. You're Not Focusing Your Time On the Big Exercises

We already know that skinny guys love to do a ton of volume, but I haven't pointed out that most of it's really "junk volume" on easy exercises.

I know Dave Tate often states he'd rather have someone work balls-out on biceps curls instead of going half-assed on a set of chin-ups, and that's a great point to make. You have to not only pick the right exercises, but work your ass off on them as well.

Following the Dan John rule (a modification of Pareto's Principle), the first exercise you do everyday is going to net you eighty percent of your gains.

Training legs? Start with a heavy squat or deadlift variation.

Upper body? If it's a push, make sure it's either a bench or military press variation. If it's a pull, a heavy rowing exercise or pull-up variation are really the only acceptable options.

You can whine all you want about not getting bigger, but it's not going to happen if you continue to waste your time on junk exercises or devote an entire training day to getting jacked guns.

Big exercises first. Finishing touches later.

3. You're Not Committed to Your Eating

If you're serious about putting on some size, I'd like you to take the following oath:

"I (state your name) do solemnly swear to eat at least five meals per day. If I can't eat a whole food meal, I'll supplement with protein powder instead. I will become as dedicated to my eating plan as I am with my training. If I fail to carry out these rules, may my lifeless, skinny body be consumed by wild animals in the hopes that they can gain the muscle I couldn't."

Even if you think you eat enough but still can't gain muscle, chances are good that you're doing fine for a few days but then reverting back to your normal eating patterns. It's just like Joe Public who wants to lose fat. He may eat well and train hard for a few days, but eventually he becomes inconsistent and complacent and goes back to watching Nutrisystem ads and slurping full-sugar Coke.

It's just damn hard to get enough calories if you're only eating three times per day. You have to get serious (and consistent) about your eating if you want to pack on the size.

Granted, I understand the boys at Biotest are hard at work at proving their much-vaunted "3rd Law," the one that states the peri-workout nutrition is what really matters and if you take care of your nutritional needs for the approximate 3.5 hour window before and after your training, you're pretty much set for the day.

I'm open to that idea, but until I see what they've got cooking, I'm gonna recommend that you eat. You don't need to drink three gallons of milk per day, but you do have to pick up the damn fork and apply the Vulcan death grip.

4. Your Supplement Program Sucks

I've written approximately 90 articles for TMUSCLE and rarely do I mention supplements.

But I'm going to come right out and say it: you must use high-quality supplements if you want to reach your full potential.

Creatine is an obvious choice when it comes to packing on the mass. So is a protein powder like Metabolic Drive® that you can slam throughout the day.

The next step is to dial in your nutrition around your workout. Here's what I recommend. (Other coaches may have different methods, but all agree on the importance of total workout nutrition.)

Half an hour before your workout, have a high-carb and protein meal, preferably something like Surge® Recovery, that will supply your body with energy, cause an insulin spike, and prime your body to start transporting nutrients.

Halfway through your workout, consume some high-quality amino acids to fuel your muscles and supply them with nutrients to encourage growth.

After your workout, have another protein and carbohydrate-rich meal.

Now, it works best if you get all three. But if you're one of those guys who's prone to over thinking, you have to make sure you do something. So stop lollygagging around, pick a meal (or preferably all three) and nail it.

5. You Don't Have a Training "Foundation"

I see tons of people who come in my gym that are too unstable at one or more joints. It doesn't sound like a big deal until you realize they simply won't get the size or strength gains they're capable of because something is out of whack.

My good friend Justin Ware used to have tons of shoulder issues and never saw the size gains in his chest and upper back that he desired. After a thorough evaluation, it was clear that he was very unstable through his shoulders and upper back. To improve this, we gave him a steady diet of basic scapular stabilization work, and then started re-building a strength base to his upper back.

The result? In his "corrective" program, he added two inches on his chest and upper back simply by turning the right muscles on and getting them stronger!

What's better, he's now pain free as well.

Your body is smarter than you are. If you lack stability at any major joint (knee, hip, shoulder, low back, etc.) your body isn't going to allow you to continue getting bigger or stronger. In most cases, you're going to injure yourself. This joint instability also leads to prolonged plateaus where you just don't seem to make any progress.

How about an example?

Most guys assume that if their bench isn't going up or they aren't putting size on their chest, they need to focus and specialize on the bench press. In fact, the opposite is more often true.

They probably lack the necessary upper back stability and strength, and as a result their body puts on the brakes. If they were to take two to three months and really focus on their upper back strength and stability they'd be pretty friggin' amazed at what happens with their bench total and chest size.

The same thing can be said for the guy who spends all his time on his quads instead of bringing up his glutes and hamstrings. Or the guy who stalls out on his squat because his core isn't strong enough to support the weight. Quite simply, the weak links in your chain will always hold you back from building your ultimate physique.

It's not just for the anatomy geeks anymore. Structural balance between muscles and joints is often the limiting factor.

To combat this, I'll often take one to two months every year and re-build the foundation of my clients and athletes to ensure they're ready to progress forward. This includes dedicated time with a focus on stability, connective tissue strength, and building work capacity.

If you really want to water it down but prep yourself for serious growth, you can spend a month or so every year where you specialize on the backside of your body (upper and lower back, glutes, and hamstrings).

It's not the sexiest program you'll ever write, but if you're unstable and you bring those weak areas up to speed, the next program you embark on may just be your most successful to date.

[massabsamurai]

^great post!

[Gixxer750]

I agree with the above....I am new to this forum and read a lot of BS... juced_porkchop has it right when he talks about the stabilization of the shoulder girdle, building a strong foundation, and getting rid of your weakest link. All good points. I have been personal training for 7 years; before I take on a new client whether they want to get stronger, leaner, build muscle, get faster, are "experienced" or not etc.... we spend at least 20-30 hours of Prehab/rehab/foundation. There are right ways and wrong ways to move. It's like building a house out of 2 x 2's instead of using 2 x6 or 2 x8's----what's gonna stand the test of time/volume/hours of training, jumping, squatting, pressing, on and on and on. It can even come down to making sure you are breathing correctly! Like juced_porkchop says....the exercised aren't fancy and the gym peeps aren't gonna be hittin' you up at the water fountain asking what the exercise was and if you can show them.... sure you may feel like a schmo---give it 2-3 months and soon schmo will be "show"! :-)
I am also a Natural Bodybuilder (If you wanna mess with Mother Nature and "gear up" it's your life---No Big Deal to me :-) who has competed at tested shows (2) and non-tested (7) .... female, 5'9", first contest 2008 Western Canadians First overall....contest weight 153# (now @ 180# @ 14% BF); did 6 more shows (won 4), 2 in WA, USA( not tested) and a couple more in BC (not tested) and Nat's 2 times (masters and Heavyweight).... I figured I held my own at Nat's ---I didn't get last but felt good that I held my own. I train more like Crossfit style... I stay the HELL away from any 2 dimensional machines... that means all machines. Sticking to BB and DB and my own bodyweight. I admit I have won the genetic lottery! (Thanks mom and dad). In the past 3 years I've been able to put on close to 12# of CLEAN, SOLID muscle---AS A FEMALE!
MY POINT____(and relating it to the previous post) I don't train like the typical bodybuilder nor give in to the Bodybuilding mentality 'cuz it doesn't "do it" for me. I take the odd protein shake but eat WHOLE FOOD meals, take glutamine, and eat mostly organic, free range meats and eggs and fruits and vegetables. Tony Robbins----not a bad idea at all. Sort of like Kai Green; he's way onto the mental imagery and mind-muscle connection!
I make damn sure that my connective tissues are in top notch. I don't have shoulder pain, low back, elbow, on and on. I take the time to Prehab/rehab ---- a proper warm up ---and a 10 minute ride on the bike is NOT a warm up to hit your legs and NEITHER is 3 sets of light leg extensions. We're talking about thoracic mobilization, hip and shoulder mobility, mysofascial release (that foam roller thingy you might see in the corner), then some dynamic stretching of hips, hammies, quads,--some short speed, agility and quickness drills. Oh yeah, "they'll" be lookin' atcha! All in all, your warmup will take about 20 minutes---BEFORE you get into the squat rack. -------- for example, if you want big legs, look at a powerlifter's legs... they do power cleans, snatches and jerks, deadlifts and squat ATG. Think they're doing 3-5 sets of leg extensions and seated ham curls???? don't think so.

KMEQK----no matter what you decide to do, do what works for YOU! Just because Joe Blow is doing his thing is by no means grounds for you to do the same thing. It's always QUALITY OVER QUANTITY..... AND IF YOU'VE ALWAYS DO WHAT YOU'VE DONE, YOUR ALWAYS GONNA GET WHAT YOU'VE ALWAYS GOT!
Just my 2 cents ...... or more like $0.75

[kmeqk]

Thanks for the great responses guys.

J-porchop: When I read your post I found a lot of your assumed facts did really reflect what I am doing. Though I don't do cardio, I do think that I am doing way too much in the gym. I do do some of the "big" exercises that you mentioned, however I think I really need to start incorporating more deadlifts and squats into my leg program. My eating is NOT doing me any good. You are 100% correct. I need to work on this a lot more before I move on to anything else. I have recently (within the past two weeks) really started to work on this. I will keep trying to eat more and well. Your supplement suggestions are really good. I am still trying to digest some of the things you mentioned. I will make a list of some of the supps you mentioned and I'll go grab some (have already been taking creatine and protein powder, however I have never taken any amino acids). Also, I think I do have some foundation issues I need to address (my right shoulder is a weak joint). You provided an excellent response, thank you very much.

I didn't mention it before but I originally got into strength training because of rock climbing. I have been weightlifting now for almost two years, however it is only within the past 7 months that I have really started lifting for gains not related to rock climbing. To tell you the truth, I am in no way close to taking any sort of anabolics, I have just been doing some minor reading on the matter. I was mostly just confused what Winstrol was for, as it was mentioned in the book that bodybuilders often take it with "several other steroids". @jackkrauser: thanks for clearing that up for me.

Gixxer: thanks for the post, and you're right the 5 minutes of stretching I do clearly need some re-thinking.

Alas, you have all made me realize my various noobish ways. If I want to take my lifting to the next level I CLEARLY have a lot of work to do in and out of the gym.

[vanskelig]

I like winny for the hardcore strength gains, I despise it for the joint pain.

[juced_porkchop]

im glad we could help out.
i rec addign in protein and creatine into your supp use. i like lipotropic protein powder tastes really good. for creatine; any creapure brand, or also NTBM's creatine MH.
keep lifting and get the protein in! :-)