You'll want to read this!

[chrisx]

Ron also I got the whole idea to take Aromasin in pct from Pinnacle, but he suggested taking 20-25mgs ED. Now that is a BIG difference from your recommendation of 2.5mgs everyday!

Is their something that I am missing here??

[Ronnie Rowland]

Hi Ron, just checking to see if you ever got your Copy/Paste thing figured out? Thanks and have a happy new year!

I found out my new computer trial with word has expired. I'll have to go buy word before I can paste it here. Sorry but will do eventually.

[wdalnaem]

damn great info

[wdalnaem]

damn great info

[kelevra]

Thanks Ronnie
The Question: Do you feel that flat dumbbell press is better for mass than flat barbell bench? And do you think decline as part of a routine at least every now and then is needed?

I have started to develop some pain in the back side of my shoulder while doing flat bar bench. Bar incline, dumbbell incline or flat dumbbell doesn't bother it. I've always heard dumbbells are better anyway however over the years i have not been able to get away from the flat bar bench. Although I like strength, size is my main concern. It has been very hard for me to break away from measuring success from what the bench says. If you know what I mean.
I also can't tell you how much i agree with going to failure and its strain on your body. I was having a power lifter type guy spot for me while doing 365 for a double on flat bench. I never break good form and will always have a spotter take weight that i can't move with good form. For a short story the spotter didn't take the weight when i said. He decided that i had enough to push it out and instead of taking it he continued to let me push as it was a forced type rep. I had to tell him to take the F#&@$% thing before he actually helped. Lesson learned be specific with spotters.

[Ronnie Rowland]

Thanks Ronnie
The Question: Do you feel that flat dumbbell press is better for mass than flat barbell bench? No! And do you think decline as part of a routine at least every now and then is needed? Only if you do not respond well to flat bench or flat causes shoulder pain. In fact, if flat bench does not work well then drop them and replace with declines. If that is you in your avatar you appear to be someone who responds to flat bench. I have started to develop some pain in the back side of my shoulder while doing flat bar bench. Drop it and go to declines or flat dumbbell instead. Also work your rear rotator cuffs after back training. Bar incline, dumbbell incline or flat dumbbell doesn't bother it. I've always heard dumbbells are better anyway however over the years i have not been able to get away from the flat bar bench. Although I like strength, size is my main concern. It has been very hard for me to break away from measuring success from what the bench says. If you know what I mean. You are probably lifting too heavy and using subpar form.I also can't tell you how much i agree with going to failure and its strain on your body. I was having a power lifter type guy spot for me while doing 365 for a double on flat bench. I never break good form and will always have a spotter take weight that i can't move with good form. For a short story the spotter didn't take the weight when i said. He decided that i had enough to push it out and instead of taking it he continued to let me push as it was a forced type rep. I had to tell him to take the F#&@$% thing before he actually helped. Lesson learned be specific with spotters. Low reps to failure on flat bench can do a number on the shoulders. For bodybuilding do 6-15 reps. A poor spotter can get you hurt fast!

above

[eyepoker]

Great info Ronnie, thank you!

[surfer3873]

hey ronnie, im currently 80kg or 170 (i think) pounds, i have around 20% body fat maybe less, i have been doing weights on and off for about ten years. Basically i just stay in shape, however im am keen to step it up to gain alot more muscle. I have been taking protein, creatine and tribulus and recently found some things called an anabolic stack pack (natural alternative), i have just started taking these so i dont really know if they are working. Could you let me know a routine to see good results and also the beginner roid that i would be best suited to take, i think they are quite hard to get here in New Zealand but i may be able to get something, also what do you think of these natural anabolic steroid alternatives. Cheers!!!!

[Ronnie Rowland]

hey ronnie, im currently 80kg or 170 (i think) pounds, i have around 20% body fat maybe less, i have been doing weights on and off for about ten years. Basically i just stay in shape, however im am keen to step it up to gain alot more muscle. I have been taking protein, creatine and tribulus tribulus does nothing for muscle gains imo! and recently found some things called an anabolic stack pack (natural alternative), i have just started taking these so i dont really know if they are working. if it was working you'd know it by now! could you let me know a routine to see good results and also the beginner roid that i would be best suited to take, i think they are quite hard to get here in new zealand but i may be able to get something, also what do you think of these natural anabolic steroid alternatives. Train 4 days per week (CHEST-BICEPS/LEGS/OFF/SHOULDERS-TRICEPS/BACK/OFF/OFF. DO 6-10 INTENSE WORK SETS PER BODY PART ONCE A WEEK use 500 mgs of test per week for a first time cycle and regarding natural anabolic steroids i have never seen a lot of growth from any that are still on the market today but some of the stronger pro-hormones in the past helped if taken in large enough quantities. Still yet, it's not comparable to real steroids imo cheers!!!!

above

[Cronos]

Hey, can someone with experience in this department please help me out. For the past several years of lifting (longer than I can even recall), I have had a off and on recurring shoulder pain in the left shoulder. It is usually brought on by some form of pressing, usually overhead. I had someone tell me it's probably a rotator cuff, but I will describe the symptomsI for you.
1.Pain at the back/side of the shoulder when I perform a overhead pressing motion (even without weight, and ESPECIALLY with weight) This doesn't matter if I use free weights, the smith, or any other machine.
2. Pain at the back/side of the shoulder when I rotate my arms behind my back, say while holding a broom stick in both hands.
3. The pain is most felt at the bottom to midpoint of a press, and not much at the top.
4. No pain during dips or declines, but a little during flat bench, worse still for inclines, and absolutely the worst during overhead presses.
5. The pain feels like it's "inside" the shoulder for the most part, except there is one spot on the out side. You know that bone on the top of your shoulders right between your traps and your delts, on the very top? Well if I apply pressure to that with say my hand, it hurts quite a bit. There is no other tender spot in the outside like this.

Any feedback from you guys would be greatly appreciated, as it is playing havoc with my routine and driving me nuts

[Ronnie Rowland]

Hey, can someone with experience in this department please help me out. For the past several years of lifting (longer than I can even recall), I have had a off and on recurring shoulder pain in the left shoulder. It is usually brought on by some form of pressing, usually overhead. I had someone tell me it's probably a rotator cuff, but I will describe the symptomsI for you.
1.Pain at the back/side of the shoulder when I perform a overhead pressing motion (even without weight, and ESPECIALLY with weight) This doesn't matter if I use free weights, the smith, or any other machine.
2. Pain at the back/side of the shoulder when I rotate my arms behind my back, say while holding a broom stick in both hands.
3. The pain is most felt at the bottom to midpoint of a press, and not much at the top.
4. No pain during dips or declines, but a little during flat bench, worse still for inclines, and absolutely the worst during overhead presses.
5. The pain feels like it's "inside" the shoulder for the most part, except there is one spot on the out side. You know that bone on the top of your shoulders right between your traps and your delts, on the very top? Well if I apply pressure to that with say my hand, it hurts quite a bit. There is no other tender spot in the outside like this.

Any feedback from you guys would be greatly appreciated, as it is playing havoc with my routine and driving me nuts

You are going to need to stop doing the exercises that are irritating your problem. Are you performing rotator cuff exercises to help build up that area? You may need to see a doctor if this pains lingers. I occasionally have the same pain and have found going lighter and doing rotator cuff exercises aids in fixing it but it can be a long road to recovery. My concern is the pain between your traps and delts. I would have that checked out to play it safe.

Some deep tissue massage may help tremendously if you can find someone in your area. Deep tissue massage can help break up things if indeed that's what's causing your problem. If your rotator cuff was torn you would be losing strength! It could also be an inflammed bursa sac but that's usually a bit further down on the medial delt. I get that problem from time to time as well. I would say you need to stop all over head presses, flat bench and inclines and just do declines for moderate to high reps and see if it heals on it's own. Training the rear delts with isolation exercises and lat exercises could also help strengthen the area of the rear delts.

NOTE: Lowering the bar too high on the chest or too close to the chest can cause rear shoulder pain. Also, if free weights cause pain during over head shoulder presses you need to use a hammer strength machine because it takes away some of the work from the stabilizers-hence the rotators! Allow your hands to come down to your ear lobes and no further!! The smith machine is not very good option IMO for doing overhead presses in terms of avoiding rotator cuff pain and can even make it worse due to the akward position you are in but it's a good option for doing inclines given you first tried incline dumbbell presses. Incline dumbell presses on a very low incline (same goes for barbell or smith) helps take stress from the rear shoulder and actually places more empahsis on the upper chest. A 10-15 degree incline is optimal! Give dumbbels a try.. Do not try and bring the elbows back too far or it can really torque the rear and front delts. When doing an inline press bring the bar down to the mid chest not the upper most part of the chest as this puts the shoulders in turmoil. Aso, do not keep your elbows back too far with overhead presses if you feel shoulder pain

[The Titan99]

You are going to need to stop doing the exercises that are irritating your problem. Are you performing rotator cuff exercises to help build up that area? You may need to see a doctor if this pains lingers. I occasionally have the same pain and have found going lighter and doing rotator cuff exercises aids in fixing it but it can be a long road to recovery. My concern is the pain between your traps and delts. I would have that checked out to play it safe.

Some deep tissue massage may help tremendously if you can find someone in your area. Deep tissue massage can help break up things if indeed that's what's causing your problem. If your rotator cuff was torn you would be losing strength! It could also be an inflammed bursa sac but that's usually a bit further down on the medial delt. I get that problem from time to time as well. I would say you need to stop all over head presses, flat bench and inclines and just do declines for moderate to high reps and see if it heals on it's own. Training the rear delts with isolation exercises and lat exercises could also help strengthen the area of the rear delts.

You know, I have this same thing, only a little different. The pain is at the front point of the right shoulder. Mine is during flat bench and ESPECIALLY lifting off the rack during decline presses. If I keep my elbow in real tight, there's no problem. Or if the spotter helps me off the rack with it, I can go heavy on decline with no pain at all. Flat bench still hurts, but it's tolerable. Also, side laterals are no problem at all. What sort of things should I do to help this? Maybe that broomstick thing?

[The Titan99]

You are going to need to stop doing the exercises that are irritating your problem. Are you performing rotator cuff exercises to help build up that area? You may need to see a doctor if this pains lingers. I occasionally have the same pain and have found going lighter and doing rotator cuff exercises aids in fixing it but it can be a long road to recovery. My concern is the pain between your traps and delts. I would have that checked out to play it safe.

Some deep tissue massage may help tremendously if you can find someone in your area. Deep tissue massage can help break up things if indeed that's what's causing your problem. If your rotator cuff was torn you would be losing strength! It could also be an inflammed bursa sac but that's usually a bit further down on the medial delt. I get that problem from time to time as well. I would say you need to stop all over head presses, flat bench and inclines and just do declines for moderate to high reps and see if it heals on it's own. Training the rear delts with isolation exercises and lat exercises could also help strengthen the area of the rear delts.

You know, I have this same thing, only a little different. Mine is during flat bench and ESPECIALLY lifting off the rack during decline presses. If I keep my elbow in real tight, there's no problem. Or if the spotter helps me off the rack with it, I can go heavy on decline with no pain at all. Flat bench still hurts, but it's tolerable. Also, side laterals are no problem at all. What sort of things should I do to help this? Maybe that broomstick thing?

[tembe]

ronnie do you believe eating around 400-500g of protein each day and drinking around 1-1.5gallon of water can be harmful to the kidneys?

[VASCULAR VINCE]

ronnie...best place to lower bar.... when incline pressing with bar????

[Ronnie Rowland]

ronnie...best place to lower bar.... when incline pressing with bar????

About 1 inch higher than mid-chest as lowering the barbell too high on the neck brings in the front delts more and puts more strain on the rotator cuffs.

[Ronnie Rowland]

ronnie do you believe eating around 400-500g of protein each day and drinking around 1-1.5gallon of water can be harmful to the kidneys?

500 is too much IMO unless you are Jay Cutler. I do not think it will hurt your kidneys unless there was a pre-existing condition with your kidneys. That much protein would kill my stomach and your body can only use so much. How much do you weigh? What is your lean body weight-minus the bodyfat?

[ricky23]

hi ron, just thought id update you as to how my pec injury is. its been over a month now since i found out that its a tear at the musculotendinous junction of the pec major but the waiting list for the surgery is well into the new year so i have no choice but to wait. but im back training now, just arms legs and side/rear delts.
i thought id try getting into single digit bf during this time. im basically having carbs just twice, post workout shake and post workout meal and the rest protein fats so 500g protein 120g fats and 150g carbs, what do you think? i was thinking of adding low intensity cardio upon waking and after my last meal but that might be abit much as i remember you saying that empty stomach cardio should be left for pre contest if that.
also what do you think the best protocol is for igf-1? dave palumbo recommends 20mcg daily to stop over saturation.
thanks ronnie

[MaxMax]

Got my answer from an other thread. Thanks

[sixey]

hey ronnie

almost done with my first cycle, 70mg test prop ed (started at 60mg ed for the first 6-7 weeks then decided to bump it up). coming up on week 10, made great gains, almost 20lbs and no fat gained, stayed at 11% bodyfat the whole time (had it measured throughout). no sides either, i was skeptical that my gear was even real because i experienced no acne, hair loss, etc (my balls didnt even seem to shrink THAT much). however did notice a little more hair growth on my chest and delts. overall very satisfied with the cycle

i have my HCG, nolva, and aromasin on hand for PCT, i just wanted to double check on your reccomended PCT protocol. it is a combo of HCG and aromasin correct?

[Ronnie Rowland]

I wanted to share some recent pics off of FACEBOOK of my wife and I. We wish everyone the best through the holidays!

FACEBOOK! http://www.facebook.com/album.php?ai...1490649&ref=mf

[Ronnie Rowland]

hey ronnie

almost done with my first cycle, 70mg test prop ed (started at 60mg ed for the first 6-7 weeks then decided to bump it up). coming up on week 10, made great gains, almost 20lbs and no fat gained, stayed at 11% bodyfat the whole time (had it measured throughout). no sides either, i was skeptical that my gear was even real because i experienced no acne, hair loss, etc (my balls didnt even seem to shrink THAT much). however did notice a little more hair growth on my chest and delts. overall very satisfied with the cycle

i have my HCG, nolva, and aromasin on hand for PCT, i just wanted to double check on your reccomended PCT protocol. it is a combo of HCG and aromasin correct?

It depends on whether or not you used anti-es during your cycle. If you used anties then by all means use aramosin along with the HCG post cycle. If no anti-es were used then anti-es are not needed but can still be used if desired since HCG does increase estrogen levels some.

[delta1111]

Hi Ronnie,
I'm currently running a test, tren, mast blend and also 120mcgs of clenbuterol ed on the 2 weeks on 2 weeks off protocol. I checked my blood pressure today which is 129/71 and my resting heart rate is 96bpm. I put the high heart rate down to the clen which does speed up the heart. What do you think? I'm 40 years old btw

[Ronnie Rowland]

Hi Ronnie,
I'm currently running a test, tren, mast blend and also 120mcgs of clenbuterol ed on the 2 weeks on 2 weeks off protocol. I checked my blood pressure today which is 129/71 and my resting heart rate is 96bpm. I put the high heart rate down to the clen which does speed up the heart. What do you think? I'm 40 years old btw

It's the clen reving up your heart beat. I would cut it back to 60 mcgs per day max in your case and see if it lowers your heart rate.

[Maronn]

Hi Ronnie,

I've got a question reg Clenbuterol. You said (if I'm right) that you should start with one tablett a day for week 1 and 2 tabletts for week 2 and so one, till you reach 6. After week 6 do a 2 weeks break, right?
My problem is I hardly feel anything when i take less than 4 tabletts. Should I stick with the 1 tablett a week and increase thing or is there another way to take it? Many thanks!

[Ronnie Rowland]

Hi Ronnie,

I've got a question reg Clenbuterol. You said (if I'm right) that you should start with one tablett a day for week 1 and 2 tabletts for week 2 and so one, till you reach 6. After week 6 do a 2 weeks break, right? I would unless you are getting ready for a show then run it up ro 8 weeks if needed.My problem is I hardly feel anything when i take less than 4 tabletts. Should I stick with the 1 tablett a week and increase thing or is there another way to take it? You can do 4 tablets daily for 2 weeks then come off for a week before beginning the same protoco for another 2 weeks and so on. Many thanks!

above

[MercuryEvo]

Ronnie, you suggested up to 1 gram for TEST during my 2nd reload. Being that this is my first cycle ever, don't you think that's a little excessive? Since I have virgin receptors, shouldn't I see pretty good gains from 500mg/700mg ??? Maybe I'll consider 800mg but I'm a little nervous about a gram.

[chrisx]

Ronnie, you suggested up to 1 gram for TEST during my 2nd reload. Being that this is my first cycle ever, don't you think that's a little excessive? Since I have virgin receptors, shouldn't I see pretty good gains from 500mg/700mg ??? Maybe I'll consider 800mg but I'm a little nervous about a gram.

Also Mercury it will be my first cycle as well look at my planned cycle above and you should consider running something similiar if not exact. I read and asked alot of questions before deciding on the above. Ronnie recommended 500mgs of test for the first 8 weeks then to up the dosage to 750mgs for the 2nd phase. I agree with you 1000mg is a little to much for a first cycle. It might have been a miss typo bro just wait to see what Ron says about mine and go from there

[ricky23]

happy new year ronnie,
could you please give me some feedback on diet and adapted routine due to pec tear? (all carbs are in pwo shake and pwo meal only)

mon- delts/arms - high reps - pro=500g fats=120g carbs=120g
tue- quads - pro=500g fats=120g carbs=120g
wed- delts/rear delts/arms - pro=500g fats=120g carbs=120g
low reps
thurs-hams/calves - pro=500g fats=120g carbs=120g
fri - delts/arms/traps - pro=500g fats=120g carbs=120g
sat/sun off pro=500g fats=120g
(cardio 6 times week 40mins low intensity pre workout)

thanks ronnie, also what do you think the best regimen is for igf-1? and do you think its effective for localised site growth?
thankyou

[Ronnie Rowland]

happy new year ronnie,
could you please give me some feedback on diet and adapted routine due to pec tear? (all carbs are in pwo shake and pwo meal only)

mon- delts/arms - high reps - pro=500g fats=120g carbs=120g
tue- quads - pro=500g fats=120g carbs=120g
wed- delts/rear delts/arms - pro=500g fats=120g carbs=120g
low reps
thurs-hams/calves - pro=500g fats=120g carbs=120g
fri - delts/arms/traps - pro=500g fats=120g carbs=120g
sat/sun off pro=500g fats=120g (go high carbs on saturday and decrease protein by at least half.)(cardio 6 times week 40mins low intensity pre workout) do cardio post workout at moderate intensity at around 4 days per week for about 20 minutes per session.thanks ronnie, also what do you think the best regimen is for igf-1? and do you think its effective for localised site growth?40 per day is good and no I do not buy into the theory of localized site growth unless synthol is used.thankyou

above

[Ronnie Rowland]

[QUOTE=MercuryEvo;5476400]Ronnie, you suggested up to 1 gram for TEST during my 2nd reload. Being that this is my first cycle ever, don't you think that's a little excessive? Since I have virgin receptors, shouldn't I see pretty good gains from 500mg/700mg ??? Maybe I'll consider 800mg but I'm a little nervous about a gram.[/QUOTE]Well, why don't you run 500 for first 8 week reload and make the decision on your own as to how much you will need during the second reload as everyone responds differently. If you have issues with gyno or high blood pressure stick to 750 if not you can go to 1 gram per week if desired.

[yaston2003]

I have a question about cycling through steroids during a blast and deload period. After reading your threads, I have an idea of how it should go but still uncertain. Here is what I'm thinking will be the best, base on your principles and threads.

week 1-8: Test Enth 500g a week, Deca 400g a week and dbol 50g ed
week 9-10 test enth 250g a week

week 11-18 test enth 600g, tren enth 300 a week and winny 50g ed
week 19-20 test enth 300gs a week

week 21-28 test enth 700g, EQ 500g and Anadrol 50g ed.

*also running Arimidex at .25g eod (prone to gyno) and adjusting my dosage as time goes on.
and then start a aggressive pct around week 31 with hcg/nova/clomid

thanks bro and thanks for the terrific and educating thread.

[Ronnie Rowland]

I have a question about cycling through steroids during a blast and deload period. After reading your threads, I have an idea of how it should go but still uncertain. Here is what I'm thinking will be the best, base on your principles and threads.

week 1-8: Test Enth 500g a week, Deca 400g a week and dbol 50g ed
week 9-10 test enth 250g a week

week 11-18 test enth 600g, tren enth 300 a week and winny 50g ed
week 19-20 test enth 300gs a week

week 21-28 test enth 700g, EQ 500g and Anadrol 50g ed.

*also running Arimidex at .25g eod (prone to gyno) and adjusting my dosage as time goes on.
and then start a aggressive pct around week 31 with hcg/nova/clomid

thanks bro and thanks for the terrific and educating thread.

Looks good but run winstrol with deca and d-bol with tren!

[yannyboy]

Looks good but run winstrol with deca and d-bol with tren!

Whats the reasoning of linking the particular orals to the deca and tren Ronnie?

[lowblow]

Ronnie, I know that you briefly spoke of training a lagging body part, but I am curious as to whether you do extra work for your legs which have been your self admitted lagging part for obvious injury reasons? I don't have a back histtory such as you, but like alot of people, I have let my legs fall behind the rest of my body. So far after my first reload/deload they have started to respond, but would they respond better to extra exercise? The previous reload I did 8 sets for quads and 6 sets for hams per week.

[Cronos]

Hey, just wanted to say thanks for the input you gave me for my rotator cuff problem. I have been implementing your advice, and have laid off the gym altogether for 2 weeks. My shoulder does feel better, but there is still some pain. However, the pain is no longer at the side delt area which i previously alluded to (awesome), but is now ONLY at the rear delt area. And just like I stated about the side delt pain previously, if I now reach over with my opposite hand hand push hard and dig in a little at the rear of the shoulder, I can locate ONE sore muscle/tendon (not sure which), every time in the same location without fail. If I rub and massage this "tendon or muscle" for like 2 minutes, I can then move my arm through an overhead pressing motion with absolutely no pain. But half an hour later or so, the pain will be back if I attempt the same motion. Do you have any other thoughts??? Thank you very much.

P.S. You actually know who I am quite well on this forum. I've been communicating with you for quite some time under another user name. I will PM you with the details

[Ronnie Rowland]

Ronnie, I know that you briefly spoke of training a lagging body part, but I am curious as to whether you do extra work for your legs which have been your self admitted lagging part for obvious injury reasons? I don't have a back histtory such as you, but like alot of people, I have let my legs fall behind the rest of my body. So far after my first reload/deload they have started to respond, but would they respond better to extra exercise? The previous reload I did 8 sets for quads and 6 sets for hams per week.

In all honestly, I doubt doing much if anymore is going to make you bigger because you'll run the rick of overtraining the CNS and the joints. Since your legs are starting to respond stay with what's working and allow them the needed time to catch up. Intensity using as much weight possible with great form is the key for all body parts. It's pretty much genetics past that point. I doubt going up to 12 sets is going to make a noticebale difference. If fact, if you do decide to increase your quads sets to 12 at one point, you'll need to do hams on a separate day as trying to do it all in one session will cause over-training IMO.

[Ronnie Rowland]

Whats the reasoning of linking the particular orals to the deca and tren Ronnie?

deca helps keep the joints lubed when running winstrol which has a drying out effect. Tren and d-bol is a good combo for growth when test is added.

[yaston2003]

Looks good but run winstrol with deca and d-bol with tren!

Money!! Thanks again ronnie for your input and awesome thread.
btw, looking beastly in your avatar pic!

[djdizzy]

Ron, I am following the 3 days a week workout M,W,F. Is there any reason I shouldn't switch up Wed (shoulders and arms) and Friday (legs)? I just prefer legs earlier in the week if possible.

Also how does one do a uni-lateral inverted preacher curl?

Thanks!
Dizzy