Accommodating Resistance

The effectiveness of a strength exercise depends on its velocity. To be explosive, velocity must be high. Explosive strength is "the steepest increase in strength in the shortest possible time." Jumping, bounding, plyometrics, and isokinetics are explosive. Olympic weightlifting is not; it is a speed-strength sport that does not build explosive power. Maximal strength is developed at low velocity by producing high force. Now, let's get into the methods of
accommodating resistance.

Accommodating Resistance

PEAK CONTRACTION 

Maximal effort is at the weakest point of the strength curve (e.g., when using the pec deck and leg press). The greatest effort must be at the start, but approaching lockout (finish) it becomes easier due to the force-velocity curve.  

ACCENTUATION

This is training only in the range of a main sport movement that requires max strength. The legs, arms, and trunk start with no motion, accelerate, and then decelerate. Thus, accentuation trains only in the strongest position, not the weakest.

ACCOMMODATING RESISTANCE
 
You must train with the correct amount of tension throughout the entire range of movement, Nautilus exercise machines (Arthur Jones was the creator; the idea, however, came from Dr. Gustav Zander in 1879) provided maximum tension throughout the range of motion with a special-shaped cam. Isokinetic machines provide accommodating resistance at a constant speed.
 
RESISTANCE METHOD COMBINATIONS 

Hill's equation of muscle contraction states that weights at high velocity produce small force, whereas low velocity against max effort produces the highest force rating. Our system utilizes this in the following ways: 

1. band tension with weights, with overspeed eccentrics that eliminate bar deceleration and create a faster stretch reflex, and 
2. chain with weights, for accommodating resistance but without overspeed eccentrics.

Several Westside studies on overspeed eccentrics have been done, including one with Matt Smith (a then-SHW-950-pound squatter) as the test subject performing box squats (Dr. Akita, 2007). Eccentric and concentric phases totaled 0.9 seconds with bar weight only. This was then reduced and band tension added to yield a top (lockout) of 750 pounds and through band shrinkage the weight on the box was 550 pounds. (All Westside squats off boxes are at parallel.) Band tension pulling on the bar resulted in a faster eccentric phase of 0.57 seconds and the concentric phase was 0.54 seconds, thus .3 seconds faster and an additional 200 pounds through the range of motion. This was accomplished by increasing velocity in both phases (Faster Down = Faster Up). For speed squatting, use 25% band tension on bar loaded 50% to 60% of best squat.

Fourth week, return to 50% and add a set of 5/8-inch chain (one set adds 40 pounds per set). Bar speed for speed should be .8 m/s or .9 m/s. At the end of every three-week wave cycle, reduce bar weight back down to 50% and, in order to avoid accommodation, change the type of bar, band, or chain resistance used.
 
DEADLIFT
 
Do 6-10 single-speed pulls with bar weight at 50% of your best pull - band at top is about 30%.
 
STRENGTH SPEED

Accommodating Resistance

 
To build strength speed or slow strength, use more band tension than bar weight. Our 1200-pound squatters use 700 pounds band tension and 510 pounds bar weight (1,210 pounds). Their max weight ratio is 740 pounds bar weight and 440 pounds band tension (1,180 pounds). Top tension is very close to top contest squat. (Luke Edwards squats with 510 pounds bar weight and 440 pounds band tension equalling 950 pounds.) If using chain weight for strength training, use a lot of chain weight with a variety of specialty bars. Bands on the bars favorably cause more stretch reflex due to overspeed eccentrics. By stretching and contracting bands work like ligaments and tendons, promoting optimal weight in the bottom and the top. Bands also work great with machines (e.g., pec deck, leg press, row, and lat pulldown) by providing optimal tension throughout the range of motion.
 
As Rowdy Roddy Piper said: "Just when you think you've got all the answers, that's when Westside changes all the questions." Well, at Least that's what Westside does. To find out more, you can check out Accommodating Resistance.

Myostatin Inhibition

It's been all the rage of the muscle-building press. It's been talked as the emerging bane of the existence of the World Anti-Doping Agency, as they try to keep athletes away from the sheer and ominous power of the approach. While the International Olympic Committee shudders to think of all the records that will shatter, the United States Anti-Doping Agency actually went so far as to categorically ban drugs that utilize this approach as far back as 2008 by creating a new category. Meanwhile, to this day, not a single such categorical drug exists in the marketplace or has yet to be approved for even the most extreme of medical conditions.
 

Myostatin Inhibition

The approach I'm talking about is the inhibition of the blood sequence of amino acids called "myostatin." I have written about myostatin and myostatin inhibition extensively, but it seems every time I turn around there is so much more to say about this revolutionary approach. Myostatin is the greatest single catabolic-limiting factor of extreme muscle growth, athletic performance, and aging. In short, myostatin exists in our bodies and basically works to limit muscle growth, muscle tone, strength, and body shape. Basically, too much myostatin and your muscle mass shrinks, your fat deposits grow, your strength disappears, and your body becomes formless. 

Similarly, a clinically significant reduction in blood myostatin levels may unchain the shackles that limit your potential to build muscles and develop. Researchers are working on developing myostatin blockade, as muscle degradation is such a big part of major diseases like cancer, AIDS, muscle-wasting disorders and myopathies, endocrine dyscrasias, congenital abnormalities, and collagen vascular diseases, just to name a few. Since muscle wasting is a hallmark of an aging physique in the form of frailty in men and loss of tone in women, the anti-aging community has also taken notice.

In fact, myostatin levels have been conclusively shown to increase with age. Meanwhile, the athletic community remains transfixed on the latest developments of myostatin-inhibiting substances and techniques - as athletes look to gain this edge of seemingly limitless physical power - while governing organizations look to stop them.
 
Interestingly, large pharmaceutical companies continue to fail in their efforts to produce even a single viable prescriptive myostatin inhibitor for patients. Their misguided focus continues to be on blocking myostatin completely with unnatural synthetic drugs. These experimental medications have yet to become available and, due to the fact that they are irreversible blockers, may have potentially harmful side effects. While pharmaceutical companies have thus far struggled and failed to bring myostatin-inhibiting drugs to the market, there is a host of natural, non-pharmaceutical myostatin inhibiting techniques and substances that you can tap into right now.
 
But the first query that might come to mind is how much natural myostatin suppression is enough to see results? When we look at muscle-loss studies, we see a good hint as to what kinds of changes in, serum myostatin represent significance. In particular, one study published in 1999 demonstrated that a plasma increase of as little as 12% in myostatin corresponded to a staggering 2.2 kilograms mean loss in lean skeletal muscle mass over 25 days. If one allows for a bit of safe extrapolation, a myostatin decrease of as little as 12% should be enough to spur a clinically significant muscle gain.

With that as our baseline of reference, we can explore the natural possibilities, the first being weight training. Yes, weight training itself is a natural myostatin inhibitor, and it makes sense. Levels are lower after weight training because myostatin naturally down-regulates in order to offset the fact that muscle is broken down and thus must rebuild.
 
The key is weight training in the correct way to stimulate the suppression of myostatin. Once training is challenging enough for the muscle, the recovery phase occurs, ushered in by a drop in myostatin. This transient natural drop in myostatin repairs muscles and, when the stimulus is intense enough, results in an increase in muscle size in anticipation of another similar workload. One study published in 2004 found that healthy male subjects engaged in intense resistance training had a 20% decrease in serum myostatin, which in turn resulted in a 30% gain in strength and a 12% gain in muscle mass over 10 weeks of training. So in terms of muscle gain, anything that drops serum myostatin below 20% of baseline is likely to result in clinically significant muscle gains.
 
Dietary manipulations will also influence myostatin. The nebulous problem is that we simply don't know precisely how and to what extent, In past articles I have discussed animal studies that do point to the efficacy of short-term caloric restriction in helping to down-regulate myostatin as well efforts to "de-acidify" the body by "alkalinizing" the diet. The current limitations of the dietary approach are simply that we don't have the human studies to back any particular method and lack the data to understand precisely how much one particular approach might better reduce myostatin over another. No numbers yet exist as to which dietary approaches are best for myostatin inhibition or precisely to what percentage, if any, one approach reduces serum myostatin over another.
 
So if you were able to get your hands on some black-market myostatin inhibitor, what can you expect? Researchers examined the effect of a single dose of myostatin gene inhibitors on muscle and strength gains. All animals treated with the myostatin inhibitors demonstrated an increase in body mass with an observable gross enhancement of muscles when analyzed two years later compared with controls. The enlarged muscle mass was accompanied by functional improvement demonstrated by an increase in hind limb grip strength. There was no effect on heart mass, indicating that myostatin inhibition was selective to skeletal muscle tissue. Effects were not restricted to the injected muscles; they were also found at sites remote from directly targeted muscles. Even a single dose of myostatin inhibitors has substantial effects on mass and strength gains. Remember the mice are not exercising, they are just sitting around eating yet they have gross muscle enhancement and increased strength.
 
Research on the fertile egg blastodisc brought forth the first naturally occurring, non-pharmaceutical, and now widely available myostatin inhibitor. While research I published in 2006 revealed that fertile chicken eggs actually contain biologically active follistatin, it was my work on the first human pilot trial that looked at absorption and hormonal influences that really set the stage for the subsequent studies.
 
Ultimately it was all about debulking and naturally processing to create a powder by way of a high-grade handling technique that really ended up producing the very first naturally occurring, clinically tested myostatin inhibitor of its kind, MYO-T12 (currently available from MHP as MYO-X, a breakthrough in body-transformation science). In 2009 I published results confirming that the active ingredients in this fertile egg isolate were not only absorbed and active in the human but also resulted in average serum myostatin temporarily dropping by an average of 46% in all study subjects over 12 hours.
 

Myostatin Inhibition

In summary, the excitement around myostatin inhibition will only continue to grow as the popularity of this approach takes off. Not only will we see the ceiling of human performance raised to a new height, but we are already seeing staggering improvements in quality of life. We may even one day soon see this approach curing disease and dramatically lengthening our existence here on earth.

Certainly if/when myostatin blocking drugs ever arrive, the abuses will invariably happen. But nothing can stop the juggernaut of the natural myostatin Inhibiting evolution that is just now in its infancy. To find out more, you can check out Myostatin Inhibition.

Discipline In Bodybuilding

I've been thinking a lot about discipline lately. Successful people have it, and usually those who fall short of their goals do not. To me, discipline means staying focused on a goal and not letting yourself get derailed. This can apply to any number of goals, fitness related or not. With bodybuilding, discipline is waking up early and doing that cardio you know needs to be done, even on days when you're not in the mood for it. Or going to the gym after work in the evening, despite the fact that driving straight home and bunging on the couch sounds much more comfortable. With nutrition, it means resisting the temptation to eat junk food when you're in a get-lean phase.
 

Discipline In Bodybuilding

If you can maintain discipline and focus, there will be time to reward yourself and splurge a bit. If you can keep your diet clean and achieve your physique goal for a competition or a particular social event, you can then let loose and have a couple drinks and pizza (or whatever foods you like to splurge on). Life is not nearly as enjoyable if we restrict ourselves 100% of the time. By the same token, a life that tacks discipline most of the time will be an unfulfilled one in which you always feel like you're coming up short of your dreams and desires.
 
Discipline is easy to relate to fitness and bodybuilding - you either stay consistent in going to the gym or not; you either stay on track with a good diet or you don't. And I firmly believe that if you're able to stay disciplined and focused on your training and nutrition, you can carry that over to other areas of your life that need help. Prove to yourself that you can be committed to creating your ideal physique, then apply that same formula to your career, relationships, and personal finances. These three areas in particular require just as much discipline as bodybuilding 

Take finances, for example. I know from past experience how important it is to put money away in savings instead of spending every dime you earn on frivolous purchases. It's not easy to resist going out and buying new clothes or a nice, shiny new car, just as it's not always easy to wake up at the crack of dawn for a morning workout. But you still need to form a habit of making the right decisions.

Discipline In Bodybuilding

The timing of my discussing discipline is not an accident. Thanksgiving is right around the comer, and the holiday season is probably the toughest time of the year to stay focused and on track with your physique goals. I would never tell anyone not to enjoy a delicious turkey-and-stuffing dinner with friends and family, so if you want to pig out that day, be my guest. But try and keep it clean on the days leading up to Thanksgiving and the days immediately following. 

If you can stay disciplined through this month, you can do it anytime and in any area of your life! To find out more, you can check out Discipline In Bodybuilding.

MAIL or JAIL - Mailing for Steroids?

Back in the old days we went to mexico  and buy roids there for really small money.

Over the time it got a little risky to travel abroad to juicy heaven. Roid business evolved over years and now one can order just what he wants  on Internet at his home. From underground labs, from someone distributing roids from inside the country, or safest way, overseas pharmacies.

But it is safe to do so? Don’t we leave tracks on Internet? Especially content of emails, that can be tracked and saved on your email provider servers. Emails for payment instructions, emails for payment confirmation’s, order tracking emails, shipping details emails.. Often the only way to communicate with someone over the sea, for example. Is mailing safe or can get us in troubles? Are there any solutions for protection of of our emails content ?

Yes, there is solution. Encryption of emails, provided by HUSHMAIL, Canadian longtime provider of encrypted web-based email, advertising themselves by claiming that “not even a Hushmail employee with access to our servers can read your encrypted e-mail, since each message is uniquely encoded before it leaves your computer.” It was written on their page. I know a lot of people using their email, because it is secure, and only sender and recipient know the email content. If someone hacked server with messages, they could not read it, because of encryption.

How can that be done? In simple words it goes like that. When user logs into his account for first time, browser downloads client-side Java applet , which converts your email text into unreadable mess:). Next, you need public key, created by same tool. Public key is something like very long password. This password must be sent to recipient of your emails, so that his tool for encryption can decrypt unreadable mess created from your email message, and show it to recipient in its original form.

But, unfortunately, installing Java and loading and running the Java applet can be annoying. So, Hushmail started to offer web based encryption in 2006. User connects to server and the server encrypts the message instead of Java applet on your computer. It was believed that this is enough for secure emailing.

But then in September the document(.pdf)  from a federal prosecution of alleged steroid dealers showed, that Hushmail turned over 12 CDs full of emails from three accounts following a court order obtained through a mutual assistance treaty between the U.S. and Canada. The charging document alleges that many Chinese wholesale steroid chemical providers, underground laboratories and steroid retailers do business over Hushmail.

How, if server or java applet encrypts emails in way, that they cannot be read? As mentioned before, the Hushmail started to offer server based encryption. The problem occures when connecting to server, the passphrase (password for your public key) needs to be sent to server, so the server can encrypt and decrypt your messages. And in that very moment when you sends passphrase, Hushmail can copy your passphrase and save it. Once one has access to that passphrase, one can decrypt all messages and read them. That was the case with those steroid dealers. Hushmail has saved their passphrases following the court order issued by the British Columbia Supreme Court.

As things getting more and more tighten by USA government concerning steroids, anyone ordering over Internet should aware that doing this can get risky in near future.

The question here is, how to protect our emails when ordering or paying with some roid supplier. There is simple answer to that question.. Don’t have any emails at all. Overseas and other Internet sources should provide users option of seeing all the vital data when logging into their user accounts. In that way there would be no emails in your email client post box. I hope that all Internet steroid suppliers will take this option into account.

Bulking and Cutting at the same time

I get a lot of questions lately from bodybuilders trying to combine two main goals - to bulk up and get a well defined muscle shape at the same time. Additionally many of them would like to use Dianabol with something to achieve it. The answer to this issue is a complex one. Therefore we will try to look into two possible ways how to combine the two goals and to achieve lean mass.

Basically Dianabol is on of the best choices to bulk up - build up a lot of mass. Being a potent steroid it also brings noticeable side effects including water retention. This is the reason why it is almost never used in lean mass cycles. If one wants to use d-bol the best way to achieve it is to go through two cycles - one to bulk up and another one for cutting.

Following the goals to ‘bulk up and get cut’ at the same time I recommend two cycles:First cycle - oral
contents: 420 caps of Andriol 40 mg, 345 tabs of Winstrol 5 mg, 3 x 1 ml vials of HCG 5000 u.i, 40 tabs of Nolvadex 20 mg.

The cycle is a bit more expensive, but you will avoid injectable steroids. In addition it does not contain liver toxic orals.

	Andriol	Winstrol	H.C.G.
Week 1	8 caps/day	35mg
Week 2	8 caps/day	35mg
Week 3	8 caps/day	35mg
Week 4	8 caps/day	35mg
Week 5	8 caps/day	35mg
Week 6	8 caps/day	35mg
Week 7	8 caps/day	35mg	5-7,500 i.u.
Week 8			5,000 i.u.
Week 9			3,000 i.u.

Clomid/Nolvadex is used concurrently with HCG, and for three weeks after.

Second cycle - lean mass (bulking and cutting)
contents: 140 tabs of Proviron, 10 x 2 ml vials of Deca Durabolin 200 mg, 200 tabs of Winstrol 5 mg, 3 x 1 ml vials of HCG 5000 u.i.

This is an extremely effective lean mass building/cutting cycle. The Proviron adds good androgen content to the nandrolone base, which often too anabolic to use on its own. The Winstrol, added later, greatly enhances the fat burning and anabolic nature of the combination.

	Proviron	Deca	Winstrol	H.C.G.
Week 1		200mg
Week 2	50mg/day	200mg
Week 3	50mg/day	200mg
Week 4	50mg/day	200mg
Week 5	50mg/day	200mg	20mg/day
Week 6	50mg/day	200mg	20mg/day
Week 7	50mg/day	200mg	20mg/day
Week 8	50mg/day	200mg	20mg/day
Week 9	50mg/day	200mg	20mg/day
Week 10	50mg/day	200mg	20mg/day
Week 11	50mg/day		20mg/day
Week 12				5-7,500 i.u.
Week 13				5,000 i.u.
Week 14				3,000 i.u.

A Good Muscle Building Training

Below is my basic training schedule. It is very simple, never working more than 2 muscle groups at a time. I often change the upper body combinations to make sure each workout is a little different. Monday could just as well be chest/triceps or even chest/back.

I think it’s important to always be thinking about your workouts ahead of time. So when you enter the gym you have the whole work out planned out in your mind. Because my body seems to be a little injury prone I allow 3 days off just to fully rest my muscles. I changed my workout style a little bit for my cycle. Rather than do the usual 10-12 reps per set I settled on 8. This enabled me to focus on lifting as heavy as possible and seemed to be quite successful.

Here’s a breakdown of each work out. I also do a couple warm up sets at lighter weights for all exercises.

Monday - Chest & Biceps

Chest

Flat DB press	Incline Barbell press	Cable fly
20kg x 10 x 1	40kg x 10 x 1	15kg x 10 x 1
24kg x 10 x 1	60kg x 8 x 2	18kg x 10 x 1
28kg x 8 x 2	80kg x 8 x 2	21kg x 8 x 1
34kg x 6 x 1

Biceps

Straight bar curl	Seated DB curls
10kg x 10 x 2	12kg x 10 x 1
20kg x 8 x 2	14kg x 10 x 1
	16kg x 8 x 2

Tuesday – Legs

Leg extensions	Calve raises	Squats
50kg x 8 x 1	60kg x 25 x 2	40kg x 15 x 2
80kg x 8 x 3	90kg x 15 x 1	60kg x 10 x 1
130kg x 8 x 3		80kg x 8 x 3

Wednesday – OFF

Thursday - Shoulders & Triceps

Shoulders

Seated DB press	Delt flys
20kg x 8 x 1	14kg x 8 x 2
24kg x 8 x 2	16kg x 8 x 2
26kg x 8 x 2

Triceps

Seated ezy curl extensions	Cable push down
20kg x 8 x 2	50kg x 10 x 1
30kg x 8 x 2	70kg x 8 x 3

Friday – OFF 

Saturday - Back

Lat pull down	Seated rows
60kgx8×2	70kgsx8×2
70kgx8×2	90kgsx8×2

Sunday – OFF

Build Muscle And Burn Fat At The Same Time - Possible or Not?

Can you really build muscle and burn fat at the same time? In a study lasting for 90 days and the weight training workout consisted of bench presses, pulldowns, military presses, pullovers, curls, tricep extensions, knee extensions, and knee flexion the two groups lost the same amount of weight - approximately 33 pounds.

The lifting group, however, actually increased muscle mass by 21 to 27 percent, while the non-lifting group lost muscle, along with fat.

“These results indicate that weight training can elicit muscle fiber hypertrophy during periods of severe energy restriction,” said the researchers. In other words, you can build muscle and burn fat at the same time.

“Strength declined in the sedentary group during the weight reduction but increased in the weight-trained group.”

The key to successful weight loss is weigh training - not walking, or any other low intensity cardio program - and a high protein diet. In the study, 40 percent of calories came from protein, as opposed to most fat loss diets that call for only 15 to 20 percent protein.

When you properly apply the fundamentals of proper weight training and nutrition, you can build muscle and burn fat at the same time, while completely reshaping your body. If you really want to ramp up your results so you can dramtically transformyour body and do it fast, consider adding high intensity interval training,or what I call power cardio, to your weight training program.

This type of training, along with intense weight training, is one of the best things you can do to build power, muscle mass, speed, strength, endurance, and lose fat! Proper power cardio can give you the best of all worlds.

A brief explanation of this training is that you do just that - train in intervals, by alternating a brief period of exercise with a brief period of rest.

And the overall length of your workout are much briefer in duration than your typical aerobic sessions.