You'll want to read this!

[VASCULAR VINCE]

ronnie...having sore knees..... very painful around mid-lower....mid-upper from hammer strength squat machine...any advice would be helpful !!!!!!?????

[Ronnie Rowland]

Thanks Ron. Just saw a new spinal surgeon yesterday. Specialist from the Spinal Center in Bangkok. They had already done an MRI and an EMG at the other hospital. The new Doc said it's GLARINGLY apparent that I need surgery. C2-C3 AND C6-C7. Says he goes in through the front, takes 2 hours and out in two days. Says I can clift with a neck brace in 2 weeks and Max lift in 2 months!!! He told me 100% resolution of the problem is what he expects. Thank Christ. I've been living in pain for 11 months now and spent thousands of dollars. He says the other surgeons probably weren't comfortable with this procedure but he does 2 a week. Thai face-saving b*llsh*t!! They didn't want to admit they couldn't do it. It just goes to show you that just because you have a medical degree doesn't mean your not an a**hole!!! I suppose I'll bridge the thing for 2 weeks with 250 Test E. Then go back to the original doses. Any other tips and/or suggestions would be appreciated. I feel like Tiny Tim, finally gonna get his operation!!!

GREAT! Until you have experienced nerve pain of this caliber it's hard to understand. And many doctors are clueless!

When is your surgery? I would not get back on a cycle until post surgery because the thicker your blood, the greater the chances are for a blood clot. I would give bloos 2 week prior to surgey to lower hemocrit levels even further. Post surgey I would run 500 mgs of test per week and 20 mgs of anavar per day. Anavar was originally manufactured for building strong bones! Also, as magaton stated in the post below some form of GH would not hurt and it would also prevent muscle loss.

[The Titan99]

GREAT! Until you have experienced nerve pain of this caliber it's hard to understand. And many doctors are clueless!

When is your surgery? I would not get back on a cycle until post surgery because the thicker your blood, the greater the chances are for a blood clot. I would give bloos 2 week prior to surgey to lower hemocrit levels even further. Post surgey I would run 500 mgs of test per week and 20 mgs of anavar per day. Anavar was originally manufactured for building strong bones! Also, as magaton stated in the post below some form of GH would not hurt and it would also prevent muscle loss.

I'm just waiting on approval from my insurance company. I'm currently on week 14 of a 20 week reload/deload/reload. 1 gram test/600 mg Deca/50 mg dbol. I just did my last shot yesterday (500 mg Test/300 Deca. I do shots on monday morning/Thursday evening.) For the last 4 weeks I was planning on 1 gram Test/600 Deca/50 mg Anavar. I don't think I have time to give blood. Assuming I get the surgery this week, what should I take leading up to and then post surgery. I can't get any GH. Thanks a lot for the help and thanks to everyone for the support.

[Ronnie Rowland]

Hey ronnie, I asked you a question earlier and thought of making some changes after you replied to my steroid cycle in terms of compounds and dosage: Please help me with respect to my workout routine as well as cycle:

Also, I'm 5 weeks already into first reload.

CYCLE:

Reload-

Week 1-8: Test-e at 500mg/week
Week 5-8 : Blue hearts at 50mg ed

2 week deload-

Week 9-10: Test-e at 250mg/week

Reload-

Week 11-18: Test-e at 750mg/week, Tren-e at 250mg/week, Blue Hearts at 50mg ed
Week 19-23: PCT with Nolva and Hcg

cycle looks good!

And my workout routine looks like:

Sunday:

DB decline press: 3* 6-8
DB incline press: 3*6-8
Dips: 3*6-8
Close Grip Bench Press: 3*6-8 (too many compound exercises for tris. you need some cable pushdowns) Shrugs

Tuesday:

Deadlift: 3*4-6
Chinups: 3*6-8
T-Bar rowing: 3*6-8
Lat Pulldowns: 3*6-8
Forearms

Thursday:

Squats: 3*4-6 (increase reps to 8-15 after 1 heavy set). also where are the leg curls?
Leg press: 3*6-8
Military press: 3*6-8
Side Lateral raises: 2*8-10
Close grip Upright Rows: 2*8-10
Calves

I am 5'7", 165 lbs and 13%bf and have a 1.5 years lifting experience. I have done 1 cycle before and it was a test-e, dbol cycle , didn't go so well because of my crappy diet. Also, I don't want to do direct arm work or many isolations because I consider myself between beginner and intermediate level. you always need direct arm work as a beginner!I have corrected my diet on all corners now and am taking like 300gms of protein, 150gms of carbs and 100 gms of fat in a day from 5 meals.
Please tell me anything I need to change about my diet macros, workout routine or the cycle dosage and duration. increase workout days to 4 per week and do more volume. remember, bodybuilding is not powerlifting and a certain amount of volume and isolation movements are a must! I am 5 weeks into this cycle and I really want this cycle to go well.


Thanks!!

above

[Jumbo18]

Thanks for the previous deca response, and I am going to come to a final conclusion. I am on HRT and my original goal was to cut right after I do a cycle including deca first. My current stats are 195lbs, 5"10, 14-15% bodyfat. What would I seem to benefit more from?

Weeks 1-8 Test 500mg/week
Weeks 1-4 tbol 40mg/day
Weeks 8-10 deload 250mg/week
Weeks 10-18 Test 500mg/week
Weeks 10-18 deca 600mg/week
Weeks 4-18 aromasin 12.5mg EOD

With the added deca in the next reload, would I noticed increased gains throughout? or I would be better off at including deca first then go into a cut next reload to lower my bodyfat?

[Ronnie Rowland]

Thanks for the previous deca response, and I am going to come to a final conclusion. I am on HRT and my original goal was to cut right after I do a cycle including deca first. My current stats are 195lbs, 5"10, 14-15% bodyfat. What would I seem to benefit more from?

Weeks 1-8 Test 500mg/week
Weeks 1-4 tbol 40mg/day
Weeks 8-10 deload 250mg/week
Weeks 10-18 Test 500mg/week
Weeks 10-18 deca 600mg/week
Weeks 4-18 aromasin 12.5mg EOD

With the added deca in the next reload, would I noticed increased gains throughout? or I would be better off at including deca first then go into a cut next reload to lower my bodyfat? I would do a lean bulk with test only during the first reload and then proceed into another 8 week lean bulk using test/deca/t-bol for second reload.

above

[Ronnie Rowland]

Hey ronnie, what is your opinion on running deca higher than test? Which cycle would seem to produce better results?? The cycle with more test is best! I do not like the idea of running deca higher than test as test is safer IMO but it would be okay in these dosages if it did not affect your libido.

Weeks 1-8 Test enanthate 400mg/week
Weeks 1-8 deca 600mg/week
Weeks 1-8 aromasin 12.5mg EOD

or

Weeks 1-8 Test enanthate 600mg/week
Weeks 1-8 deca 400mg/week
Weeks 1-8 aromasin 12.5mg EOD

I have prami on hand incase of libido issues, but I have never had libido issues with deca.

above

[delta1111]

Ronnie,
Does your original arm size (before starting body building) determine how big you can make your arms grow? What I mean is, with the help of anabolics, if a person started off with say 14" arms, is their maximum potential going to be less than someone that starts with 16" arms? or could both individuals finish with the same size arms. Also, when we see big guys with 20" - 22" arms would any of these guys have started with really thin arms amd is it possible for someone starting at 14" or smaller to get to 20" and over?
PS I have also started a thread asking this question to get feedback form other vets.

[Ronnie Rowland]

Ronnie,
Does your original arm size (before starting body building) determine how big you can make your arms grow? What I mean is, with the help of anabolics, if a person started off with say 14" arms, is their maximum potential going to be less than someone that starts with 16" arms? yes, the guy with 14 inch arms would have less potential given body fat levels where the same on each person and both had the same training/diet experience. I have seen skinny guys get big arms but their arms were tiny prior to any form of training (not after)!. or could both individuals finish with the same size arms. [B]not unless smaller arm guy responded better to higher dosages of anabolics and/or used synthol. It's usually the guy with bigger muscles who respond best to steroids because larger muscles have more receptor sites. THIS RULE APPLIES TO ALL MUSCLE GROUPS!!![/B]Also, when we see big guys with 20" - 22" arms would any of these guys have started with really thin arms amd is it possible for someone starting at 14" or smaller to get to 20" and over? it is possible given they where very skinny all over. PS I have also started a thread asking this question to get feedback form other vets.

above

[Heman78]

I'm new to this site and anabolic supplements. I started my first cycle yesterday of omna 250 and deca. I found your post to be very inforing. Reading it was having advisor/trainer right there, ron u answered so many questions that i had thanx for the post. Keep em coming. Go hard or go home!!!!!

[Tony Stacks]

Great info. Thanks!!

[MR SQUATALOT]

5,5, 170lbs...160lbs off creatine mono,9%BF. Pro fighter,elite athlete,and personal trainer.... however i come to you for advice because of your vast experience which i do respect and can appreciate. Let me know if anything dosn't seem as effective as it could be to you...

Week 1 day 1- 25mg anadrol twice a day 12 hours apart- i will be running anadrol for 2 week but have the ability to run longer if need be or at higher dosage
1 amp sustanon 250mg(taper on)


the rest of the cycle consists of 250mg of sustanon 2 times a week (Friday and thuesday), excluding the last week of sustanon i planned to taper down to one amp (250mg) of sustanon. I have clomid for afterwards and norma and novla on hand


My most important actual question i have for you if can i make any use of 2 amps of deca durabolin in the cycle? The reason i am asking is because oregenon sent me a sample along with the sustanon and i dont know what the hell to do with it...should i save it for another time or could it be beneficial at some point? Also while i have your attention whats your opinion on normastats effectiveness as an anti-e ,such a in place on nolvadex.

[Ronnie Rowland]

5,5, 170lbs...160lbs off creatine mono,9%bf. Pro fighter,elite athlete,and personal trainer.... However i come to you for advice because of your vast experience which i do respect and can appreciate. Let me know if anything dosn't seem as effective as it could be to you...

Week 1 day 1- 25mg anadrol twice a day 12 hours apart- i will be running anadrol for 2 week but have the ability to run longer if need be or at higher dosage
1 amp sustanon 250mg(taper on) i would run the anadrol along with the test for 8 weeks if it's strength/size you are after.
the rest of the cycle consists of 250mg of sustanon 2 times a week (friday and thuesday), excluding the last week of sustanon i planned to taper down to one amp (250mg) of sustanon. I have clomid for afterwards and norma and novla on hand


my most important actual question i have for you if can i make any use of 2 amps of deca durabolin in the cycle? The reason i am asking is because oregenon sent me a sample along with the sustanon and i dont know what the hell to do with it...should i save it for another time or could it be beneficial at some point? you could use deca to front load. Just add it in with the test/drol also while i have your attention whats your opinion on normastats effectiveness as an anti-e ,such a in place on nolvadex. i have not had any experience with normastats so i am unqualified to answer that question.

above

[MR SQUATALOT]

Age: 24
Height: 5,5
Weight: 170lbs.
BF%: 9%
Cycle Exp: moderate experience and major knowledge
PCT Knowledge: major knowledge
Training Exp: nationally certified trainer,amatuer BB/meathead,previous powerlifter,Pro martial arts competitor
Diet: 1.5 g/per/lbs of BW in protein AND 2.5G/PER LB. of BW and tons of water in a nutshell.Diet is very complete in my opinion from a medical/muscle freak perspective.

Iam running my fourth cycle,the difference is this time the main focus is mass. I have always been a hard gainer due to my involvement in athletic activity which obviously causes a lot of caloric expenditure,needless to say i don't break my back trying to make gains if for example i was playing a season in the minor leauges. My main focus would be power and recovery time off of my workouts and games. This time, i am totally dedicating this to slabbing on some meat. This is whats going on iam 6 days into cycles now and it works like this...

Week 1 day 1-2 weeks anadrol.25mg in the am and 25 in the pm(have the ability to longer or higher if you see fit. 250mg sustanon(taper on)

7 days later....500 mg sustanon...
and repeat then taper off at 8 weeks...i personally favor that marker as well. I am taking milk thistle to help protect liver and saw p to help with water retention. I plan on using clomid about 3 weeks after last thigh spike of the sus and dhea because its always worked out well for me. I have nolvadex and normastat on hand,even though i have never had a gyno situation(even using steroids too young). on this and could appreciate your opinion on this. If nolvadex is a 10 how would products like normastat compare to it in your opinion or any OTC drugs? I guess my question is can anything really work as effective as nolva that is OTC? Could this be possible? I am very curious and have heard many different things. Anyways the good news in is 6 days in and my arms pump up like incredible ****ing hulk ALREADY when i work out and my legs are just massive pillars.There is no way its in my head because the scale is going up consistently and i have gained 6 lbs and i even discontinued use of creatine before my cycle to help with water retention...at this point i am a rock and feeling great,i have experienced some rage issues when provoked and i am really astonished at the speed of this anadrol working and i am very excited for sustanon to fully kick in...i noticed today my mood is actually more stable than ever.This shit makes dianabol seem like bird food to me... i got massive headaches from d-bols made by the same pharmacy my last cycle however after those 7-10 days i was in a very comfortable state and made some quality gains along with the help of deca...especially going into week 3. Not to get to off track bullshitting i have one final question about my cycle, i have 2 amps of deca which orgenon sent as a "sample" could that be beneficial anywheres in this cycle or no? Thanks bro i really appreciate the help.

[theram117]

Great info!

[delta1111]

Hi Ronnie,
As bi's and tri's have always been lagging body parts for me, would it be beneficial in any way if I injected directly into these areas?

[Ronnie Rowland]

Hi Ronnie,
As bi's and tri's have always been lagging body parts for me, would it be beneficial in any way if I injected directly into these areas? I think the oil may help expand the fascia some but that's about it. I'm not a big fan of spot injecting into the arms because they can become easily infected if you're not careful. Try training bis and tris twice a week on your next 10 week training phase at 4-6 sets and see if that helps. Using meticulous form is also key.

above

[delta1111]

above

Hi Ronnie,
Thanks for the reply.
My current training routine is like this:
Monday = chest and bi's
Tuesday = legs and calves
Wednesday = shoulders and forearms
Friday = back and triceps
How would you incorporate arms twice per week in my routine?

I have always trained low reps and heavy weight as this is what is said to build mass and strength. It is also said that low weight and high reps, cuts you up rather than gain mass and strength. Considering my goal is to add strength and mass, do you think switching to low weight and high reps would be of any benefit to me?

[Ronnie Rowland]

hi ronnie,
thanks for the reply.
My current training routine is like this:
Monday = chest and bi's ( chest/biceps/triceps)
tuesday = legs and calves (legs/calves)
wednesday = shoulders and forearms (back/rear delts/traps/forearms)
friday = back and triceps (shoulders/biceps/triceps)
how would you incorporate arms twice per week in my routine?

I have always trained low reps and heavy weight as this is what is said to build mass and strength. It is also said that low weight and high reps, cuts you up rather than gain mass and strength. anywhere from 4-15 reps builds muscle mass with 6-12 being optimal! This rep range also provides the most cuts as it causes the most gains. considering my goal is to add strength and mass, do you think switching to low weight and high reps would be of any benefit to me? stay with 6-12 reps for the most part using a holostic rep-range.

above

[Heman78]

I have a question i a person has a body part that is lagging behind and they inject into that muscle will it bring it up? will that Help balance it out, along with training .

[Ronnie Rowland]

I have a question i a person has a body part that is lagging behind and they inject into that muscle will it bring it up? will that Help balance it out, along with training .No, but it can help stretch the fascia some.

above

[Heman78]

above

oh well i took my second shot of omna 250 this mornin in my right pect. the shit is startin to feel sore already. well i wont do that again. Do u have any suggestions on how to bring up my laggin pec? i know that eveyones body has a side thats bigger. other ppl say they cant tell but hell I can and i plan on hittin the stage in the future so I want a complete package.

[lowblow]

Wow! Is this alot of reading!lol Hope this isn't repetitive but here goes. I'm 51 and in good health. It's been 20 years since I last ran a cycle and tried a lot of different gear back then. I'll be the first to admit that for quite a few years a few of us had little clue as to proper cycling. I have dbol, test c and deca on hand. I have been told that this would really be like starting over again after so many years and that the deca could best be left for the second phase reloading(weeks 10-18). You also mention adding another compound during the second reload. So would I be best served just running the test(500mg) with a mild dbol(20-30mg) kickstart? Also, being older is there any special strategy with pct, or is it pretty much the same for every age group? Thanks in advance.

[Ronnie Rowland]

wow! Is this alot of reading!lol hope this isn't repetitive but here goes. I'm 51 and in good health. It's been 20 years since i last ran a cycle and tried a lot of different gear back then. I'll be the first to admit that for quite a few years a few of us had little clue as to proper cycling. I have dbol, test c and deca on hand. I have been told that this would really be like starting over again after so many years and that the deca could best be left for the second phase reloading(weeks 10-18). You also mention adding another compound during the second reload. So would i be best served just running the test(500mg) with a mild dbol(20-30mg) kickstart? I WOULD DO THE FIRST 8 WEEK RELOAD WITH TEST/DECA AND THEN ON SECOND 8 WEEK RELOAD ADHERE TO TEST/DECA/D-BOL. DON'T JUST USE D-BOL TO KICK START SECOND RELOAD BUT RATHER RUN IT 8 STRAIGHT WEEKS! isthere any special strategy with pct, or is it pretty much the same for every age group? same regardless of age! thanks in advance.

above

[Ronnie Rowland]

oh well i took my second shot of omna 250 this mornin in my right pect. The shit is startin to feel sore already. Well i wont do that again. Do u have any suggestions on how to bring up my laggin pec? I know that eveyones body has a side thats bigger. Other ppl say they cant tell but hell i can and i plan on hittin the stage in the future so i want a complete package. use uni-lateral movements like dumbbells instead of the bar. But, if others don't see it then neither will the judges.

above

[Heman78]

above

so I took a shot of omna 250 in the right pect yesterday i sent u that message. well the pain is min. Before I did it yesterday, I warmed up the oil then proceeded with the inject. i massaged the site after. but today i noticed a lump,is that normal. and as far as my BP i've been checking it at the local drug store they must think i'm crazy as many times as i come in there. I've never had high BP but it is in my fam. so to sum this up is the lump something to be alarmed???????
Thanx Ronnie, and do u ahve any suggestions as far as eating i have my first meal at 7 and my other main meal three hours later at ten i know i should have something to eat in between 7-10 but i just dont know what> i'll usally have three yogurts or tuna on wheat bread with wpi is this good?????????? ur advise is valued! Heman78 GO HARD OR GO HOME

[lew]

Ronnie

First time I have read this excellent thread managed to read unto pages in the 30's.

1-8 400mg test e
1-10 200mg test e
10-18 500mg test e
18-20 250mg test e
Pct has you have described previously

1.Is the above fine?

2. What are you recommendations for GH use during Slingshot programme? I have been advised by my Personal trainer
5iu's 5 days on 2 off And for duration of cycle and into pct.

3. This is my first cycle so not sure GH has benefits when added to test cycle, if money no issue more concerned with making sure health and safety is priority?

4. Do you recommend GH use with cycles during slingshot protocol and what type of person would benifit from GH Is this age dependent? I'm 31.

5. Do you have any formulas you have found that works for working out daily calorie and macro breakdown, i understand 1.5-2g protein during reload phase and as i do better on fats compared to carbs what do you advise intake to be?

I'm 31 years of age, 185lb and 15bf.

Thanks in advance

Lew

[Ronnie Rowland]

Ronnie

First time I have read this excellent thread managed to read unto pages in the 30's.

1-8 400mg test e
1-10 200mg test e
10-18 500mg test e
18-20 250mg test e
Pct has you have described previously

1.Is the above fine? (Double test dosages during second reload (800 mgs per week)
2. What are you recommendations for GH use during Slingshot programme? I have been advised by my Personal trainer
5iu's 5 days on 2 off And for duration of cycle and into pct. You'll want to run GH every day for best results. No value in taking off 2 days per week! Run it throughout the entire 20 week training cycle (included deload). I would stay on it 4 week plus during pct if you want to maintain as many gains possible.

3. This is my first cycle so not sure GH has benefits when added to test cycle, if money no issue more concerned with making sure health and safety is priority? It would help bring forth more lean gains if used in a dosage of 6 -8 iu per day. I don't see it hurting you but it may cause unstable sugar levels or carpal tunnel pain.



4. Do you recommend GH use with cycles during slingshot protocol and what type of person would benifit from GH Is this age dependent? I'm 31.Your age group would certainly benefit. GH is always good to run but most of us can't afford the good stuff.

5. Do you have any formulas you have found that works for working out daily calorie and macro breakdown, i understand 1.5-2g protein during reload phase and as i do better on fats compared to carbs what do you advise intake to be? Impossible to count calories but you would do well to match carbs with fats, gram for gram (150 grams of carbs means you take in around 150 grams of fats per day).I'm 31 years of age, 185lb and 15bf.

Thanks in advance

Lew

above

[bbradford42]

Excellent post! This sounds the most sensible of all cycles.

[delta1111]

Ronnie,
Can test, masteron, trenbolone and clenbuterol be used as a mass builder in a clean bulk cycle? I know these are primarily cutting drugs but was wondering what you thought.

[Ronnie Rowland]

[QUOTE=delta1111;5400849]Ronnie,
Can test, masteron, trenbolone and clenbuterol be used as a mass builder in a clean bulk cycle? I know these are primarily cutting drugs but was wondering what you thought. yes they can but I would caution using much clen during a lean bulk as it has side effects. I prefer clen for cutting cycles only if at that. /QUOTE]above

[medicman67]

loved this post. as someone who knows little about the subject, i feel like this post alone gives me a working understanding of cycling

[BlownKingpin]

Ronnie, I'm starting my clen cycle and im going to start with 20,mcg a day, then add 20 each week and pretty much follow your clen cycle guidlines....My question is i have a new bottle of Nutrex Lipo 6X. I know you mentioned T-3 and other thyroid support helps the clen cycle. Will Nutrex lipo6x stacked on my clen cycle help me shed fat better?
thank you for your time.
BlownKingpin

[Heman78]

I just would like to know is omna 250 toxic to liver? is there anything one should take to support liver health. I see ppl talkin about Saw palmetto. and i havent gotten my Deca yet but when I do can I go right into useing it??????? Thanx for all the help u have given me!!!!!!! and for for my next reload should i use the same gear formula. I'm lookin for mass right now or should I be taking a cutting stack to stay riped through out the cycle

[Ronnie Rowland]

i just would like to know is omna 250 toxic to liver? no! is there anything one should take to support liver health. you could take liv-52 or milk thistle but i dislike it very much because it causes side effects and is not that effective. It could also hurt your gains .i i see ppl talkin about saw palmetto. FOR WHAT? And i havent gotten my deca yet but when i do can i go right into useing it??????? Thanx for all the help u have given me!!!!!!! And for for my next reload should i use the same gear formula. I'm lookin for mass right now or should i be taking a cutting stack to stay riped through out the cycle STAY WITH MASS DRUGS

[u][bABOVE

[Ronnie Rowland]

ronnie, i'm starting my clen cycle and im going to start with 20,mcg a day, then add 20 each week (add 20 mgs every two weeks) and pretty much follow your clen cycle guidlines....my question is i have a new bottle of nutrex lipo 6x. I know you mentioned t-3 and other thyroid support helps the clen cycle. Will nutrex lipo6x stacked on my clen cycle help me shed fat better? no...lol..take only clen and focus on training/diet/cardio.thank you for your time.
Blownkingpin

above

[jacklenore]

Hey all, I was considering taking H Drol. Im 23, about 5'10" and 175 lbs. I work out every day, but only lift weights about 2 of those days. I do tons of military work outs at home (push ups, pull ups, dips, abs, lunges, squats, and many others not using weights but pushing to muscle failure). I also take Brazilian Jiu Jitsu (which is submission wrestling) and boxing about 5 days a week along with jogging. If I wanted to take H drol, would I have to start lifting weights more or am I okay with the excersing I do now?

[Cronos]

Thanks very much for your input on my bloodwork Ron. I have followed this thread since the beginning, and have learned so much. I know from reading about you that you have been a PT for over 20 years, and have not only trained bodybuilders, but powerlifters and other athletes as well. I absolutely love your 20 week blasts method, whether I'm on the gas or all natural it works great. I have recently made the transition from bodybuilding training to powerlifting training, but am having a difficult time formulating an optimal structured program geared for powerlifting. Could you PLEASE suggest to me an optimal powerlifting routine? I know you must know how to design one of these. I already have a very good base, and I will be competing in late Feburary, but I need a structured routine to adhere to! Thank you a ton in advance!

[Ronnie Rowland]

Thanks very much for your input on my bloodwork Ron. I have followed this thread since the beginning, and have learned so much. I know from reading about you that you have been a PT for over 20 years, and have not only trained bodybuilders, but powerlifters and other athletes as well. I absolutely love your 20 week blasts method, whether I'm on the gas or all natural it works great. I have recently made the transition from bodybuilding training to powerlifting training, but am having a difficult time formulating an optimal structured program geared for powerlifting. Could you PLEASE suggest to me an optimal powerlifting routine? I know you must know how to design one of these. I already have a very good base, and I will be competing in late Feburary, but I need a structured routine to adhere to! Thank you a ton in advance!

I believe in keeping it simple. I would suggest using the 5/3/1 system for starters.

[Cronos]

I believe in keeping it simple. I would suggest using the 5/3/1 system for starters.

Thanks very much, Ron. I will look into it.