Tag Archive: testosterone



How to increase testosterone naturally – [science based]

Click here to watch video “HOW TO INCREASE YOUR TESTOSTERONE LEVELS”

The search for optimal blood testosterone levels becomes a major issue for guys over 40 who are on a quest for a WOW physique. Without optimal blood testosterone levels this quest is simply impossible. Low blood testosterone levels will mean fat gain, muscle loss, low libido, impotency, low sperm count, low energy, depressive states (sometimes severe) and potential heart problems just to name a few of the typical symptoms guys with low testosterone levels have to deal with.

Having optimal testosterone levels will simply provide a much better quality life for any over 40 guy. It is a no brainer. And it will put a muscled body in your reach if you are prepared to do the hard work. With optimal testosterone levels the body now has the ability to grow muscle and lose fat. Still not like when you were 20, but it will at the very least make it possible with hard work, well, sometimes very hard work.

The internet has a magnitude of products claiming to increase male testosterone levels.

But in then end only a small group makes the grade. ONLY the supplements that followed the rules of independent science studies that have proved the product to work against controlled groups form part of this group. All the other product claims are hogwash with empty marketing claims that is NOT supported by science.

So first, let’s look at the one’s that completely failed the science test:

  1. Tribulus Terrestris (science studies show it has zero effect on raising blood testosterone levels but it does have an effect in increasing libido).
  2. Fenugreek extract (science studies shown it resulted in zero increase in blood testosterone or other hormone levels. However as with Tribulus it has shown to increase libido rather effectively).
  3. Aspartic Acid (or aspartate – Although DAA supplementation has been found to sometimesresult in a small increase in testosterone levels in healthy males, this increase seems to only last for about one week before it drops back down to baseline levels. Moreover, research published in the Journal of the International Society of Sports Nutrition found that a dose of 6 grams of DAA per day resulted in a decrease in the levels of free and total testosterone in healthy resistance-trained males.)

 

My ADVANCED SYSTEM II body transformation system is available customised for your body and goals. You can signup here: ADVANCED SYSTEM II

 

The ONLY ones making the grade and is proven by science studies to moderately increase blood testosterone levels in males are:

  1. Magnesium and Zinc (also called ZMA which combines Magnesium and Zinc supplementation – a supplement for men which is usually taken before bedtime).The main proof was provided by a study published in the journal of Biological Trace Element Researchwhich found that 4 weeks of supplementation with 10 mg magnesium per kg of body weight increased both free and total testosterone in sedentary subjects as well as in athletes. Zinc deficiencies, which are relatively common in athletes and those who sweat a lot, can result in a decrease in testosterone levels, so supplementation with zinc can raise testosterone to normal levels. Two studies published in the journal of Neuro Endocrinology Letters (one in exercising subjects and one in elite wrestlers) found that zinc supplementation for 4 weeks prevented the decrease in testosterone levels which declined in the placebo group.
  2. Yeah, good old creatine. This is a shock for many. How is it possible? Let me explain: The rise in the body’s creatine stores that happens with creatine supplementation and the subsequent increase in energy for short-term activities are mainly responsible for the significant performance increases that take place. What most people are unaware of is that creatine also seems to result in a small but, relatively, reliable increase in testosterone levels, which may also be partially responsible for the strength and muscle gains experienced with supplementation. For example, in a study published in the International Journal of Sports Nutrition and Exercise Metabolism, resistance trained football players saw a statistically significant increase of 22% in testosterone levels after 10 weeks of supplementation with creatine. The increases in strength and lean body mass were also significantly higher in the creatine vs the placebo group.
  1. Vitamin D. Although here I must note that testosterone was only raised with Vit D supplementation when subjects actually had a vit D deficiancy. That being said, 90% of us have a vit D deficancy in varying degrees. Supplementation with Vitamin D will, consequently, correct a vitamin D deficiency and, possibly, result in an increase in testosterone levels. This was confirmed in a relatively recent study published in the journal of Hormone and Metabolic Research, where it was found that men taking a little over 3000 international units (IU) of vitamin D for one year saw a statistically significant increase in both free and total testosterone.

 

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Now is this all we can do to increase testosterone levels? No, but this is all you can do on the supplement side. Any other supplement claiming to increase testosterone levels and is not on this list…pass! It is hollow claims unless proven by science.

But there are other non-supplement actions that have also been proven by science to have a rather large positive impact on optimal blood testosterone levels in males. They are:

  1. Regular heavy compound training. I am talking here about intense squats and bench pressing (deadlifts also form part of this bunch). These compounds moves have been proven by science studies to elevate blood testosterone and HGH hormone levels.
  2. Healthy eating patterns – have been proven to have a large impact on blood testosterone levels. Good oils/fats in diet critical for healthy hormonal levels.
  3. Little or no alcohol – alcohol consumption has a direct link to low testosterone levels.
  4. Enough sleep – too little sleep will negatively affect blood testosterone levels.
  5. Levels of stress – regular intense stress situations has been proven to lower blood testosterone levels.
  6. Excessive masturbation has been proven by science to lead to low blood testosterone levels.

So there you have all you can do to get a maximum blood testosterone rating!

Off course there are the “not-so-natural” ways as well to increase blood testosterone levels, which range from DHEA to TRT to plain ANABOLIC STEROIDS…but that is a path one must tread lightly or at best avoid completely!

I cannot stress enough the care you must apply reading marketing claims of supplements. If it is not proven by science, no matter how fancy the words and how many (stolen!) photos and lies are provided as “proof”, well, then it is simply hogwash.

Happy training with optimal test levels!
Gert Louw

 

CLOTHING


Ladies, sorry but this is for the eyes of guys only! For guys under 30, not really applicable to you but then again to be educated will help you to deal with this problem swiftly whenever it ever arises.

Click here to watch video “OVER 40 – HOW TO SAY NO TO THE BLUE PILL”

 

So, you are over 40 (or like me, waaay over 40) and it does not do any positive things for your ego knowing you need that blue pills in the cupboard. Now, you might think that us “older” guys should in any case not be interested in sex and stuff. Well, I reckon there are many over 40 guys out there that, due to their totally unfit and unhealthy lifestyle, probably live a life unwillingly devoid of sex. But that is no fun at all! I am over 50 and well, I LOVE sex and all related kinky “things”. The fact that I am fit, healthy and active most probably play a big role in this. So as long as I am able I am going to have great fun with my wife deep into my old age and you youngsters can frown all you want!

But alas, the fact is we are not 18 anymore and no matter how fit or how healthy we live, when you are over 40 the need for the blue pill become an increasing reality.

Let’s look at the 3 levels of attack on how to deal with this “problem” and avoid that dreaded blue pill.

First level of attack.

  1. No smoking
  2. Little drinking
  3. Changing unhealthy living and eating habits
  4. Embark on a fit lifestyle

All these things have a massive impact on blood flow and a man’s ability to maintain a strong erection.

gert blue video cover

 Second level of attack.

With above in place we now move on the 2nd level of attack.

  1. Ensure your blood testosterone levels are healthy (if not get the doctor to prescribe TRT – don’t mess around with this. Low T levels have severe negative medical implications for your health).
  2. Ensure cholesterol levels are healthy.
  3. Ensure blood pressure levels healthy.

Third level of attack.

Ok, now for the magic. You’ve done all of the above, but eish…you are still not happy with your performance between the sheets. The memories of your rock-hard-ability during youth is now but just salt into a raw wound for you.

But not all are lost. You still can avoid the blue pill and get very close to that young man ability, even exceeding it. There is a stack out there that is not only great for your bodybuilding efforts but also have magical positive effects to make you feel like a young man again.

And no (!) it is NOT steroids and not hearsay either. It is not Facebook fake news and neither bro science. It is solid real science and I can personally vouch for it’s effectiveness…my wife too (although I would never tell her this secret…she thinks it is just my virile self)!

The stack works in the same way the blue pill works, by enhancing blood flow but goes much further than this. You will find sensations you never had before. Plus the size, especially the flaccid size, is impressive to say the least. None of this “shriveled up thing” anymore, but only impressively solid-looking, flaccid or not. And great news for some guys, this stack also stimulates libido. Yes, you actually want sex. So if this has been a problem in the past, then this stack might just be the solution you were looking for.

Any side effects or negative things about the stack? Apart from that you must get the approval of your healthcare provider since it might interact with certain medications, especially depression meds, there are only good news about this stack. The stack could even help lowering your blood pressure. Is great for vein health and a many other things.

Let’s look at some of the more obvious benefits of this stack:

  • improved cardiovascular endurance
  • can boost muscle mass
  • reduce fat levels
  • improve general health
  • stimulate release of growth hormone
  • lower blood pressure
  • increase sexual drive/libido, especially in older men
  • enhanced mood levels (treating depression)
  • increased metabolism
  • increase mental clarity
  • appetite suppression
  • improve sexual stamina
  • help control migraines and inflammation

So what is this magical “blue pill replacement” stack to make you spark again?

 

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BLUE PILL REPLACEMENT STACK

  • L-Arginine (4g upon waking up on empty stomach and 4g just before training on empty stomach) From the brand I use this is 6 pills morning and 6 pills before training. (Just a word of warning – sensitive people might experience stomach and gastro intestinal discomfort and pain when taking large quantities of L-Arginine)
  • L-Tyrosine (1.5g upon waking up on empty stomach and 1.5g just before training on empty stomach) From the brand I use this is 6 pills morning and 6 pills before training.
  • L-Ornithine (500mg upon waking up on empty stomach and 500mg just before training on empty stomach) From the brand I use this is 2 pills morning and 2 pills before training.
  • Citrulline Malate (1g upon waking up on empty stomach and 1g while training) From the brand I am using this is 1 standardized scoop in morning and 1 scoop I drink during training.

How soon does it start working? Some effects will be experienced within a few days but the full effect is experienced after a period of about 6 weeks. This is great for health (including sexual health), bodybuilding and many other positive things, so this is a stack you can and should be using non-stop. However, as stated earlier, you must get your healthcare providers approval for any supplement changes, just to be on the safe side.

Here is a photo of my stack.

20180305_213742

I buy everything at my local pharmacy (Dischem) but most health shops should stock these goodies. Except maybe the Cutrilline Malate which you might get from a bodybuilding supplement store since it is considered a pre-workout supplement. There are many different brands, but one of the more trusted brands is always SOLAL.

Want my transformation system customised to your body and goals? Have a look here: https://gertlouw.com/my-transformation-secrets/

So guys, let’s not take this lying down…hmmm, wrong words, let’s actually do take this lying down and recapture the virility of our youth. Just make sure wife is using a contraceptive though!

Wish you all happy training.

Gert Louw

www.gertlouw.com

gert blue video cover.jpg


Click here to view video “After training – LOW or HIGH GI carbs?”

 

How to spike your insulin naturally to ignite growth and shed fat…this will tell you how.

The whole idea of immediate after training nutrition is three-fold:

  1. To flood your system with muscle-building amino acids.
  2. To create environment for repair, healing and recovery.
  3. To get your insulin levels spiked to ignite growth and speed up fat-loss.

 

Let’s look at each point individually.

 

FLOODING THE SYSTEM WITH MUSCLE BUILDING AMINO ACIDS.

After training your body needs protein (amino acids) to feed the muscles and help with the growth/healing process. The key here is NO FAT. If you take in even the least amount of fat it will slow down the process of replenishing the body to such a degree that the feeding after training becomes near worthless. After training your body requires amino acids that are quickly absorbed. The best way to achieve this is to take a couple scoops of whey protein in water (not milk = fat!). The whey protein got all the required amino acids and will give the body with all the protein it requires to grow/heal. Make sure the brand you are using have no carbs added and that it is only pure whey protein.

 

CREATING AN ENVIRONMENT FOR REPAIR, HEALING and RECOVERY.

It has been proven in various scientific studies that supplementing with L-Glutamine during and immediately after training adds significantly in providing the environment for recovery. Simply put, you will recover faster when you supplement with L-Glutamine.

 

TO GET THE INSULIN LEVELS SPIKED.

Insulin is the MOST powerful anabolic hormone in the body. Nothing comes close to it, not even testosterone or HGH. When insulin levels are spiked in the right way, the result is increased muscle growth and increased fat loss. Now how do one get insulin levels spiked after training? Well, Whey protein will already add to this effect but a compounded effect will happen when you consume the RIGHT type of carbs. Low-GI carbs cannot spike the insulin for any type of significant effect. That is the job of High-GI carbs. But don’t think chocolate here! ZERO fat must be in the carb. Plus it is highly advisable to use a natural, healthy high-GI carb with added fibre like a banana or apple to do the job. Vitargo is also a good choice.

This type of spiking is only effective immediately after training. Do not try it outside this window of training.

 

Summary

So after immediately training you need to consume the following:

  • L-Glutamine – 5g
  • Whey protein powder – about 40g
  • High-GI carb – Banana/apple or Vitargo

 

It is believed that this is an absolute key aspect of obtaining a “wow” physique and can be seriously beneficial in helping gaining muscle and shredding fat.

 

Wish you happy training!

Cheers…

Gert Louw

Gert sitting


99.99% of women will tell you “I don’t want to build muscles, just lose fat and tone”.

Now guys, keep on reading, this is going to come back to you!

When I even mention the words “weight training” to women they freak! They immediately conjure up the images that the media has brainwashed us to think of how women look that do weight training.

c7e6de87160f81c7_mornign-exercise.preview

If a woman does serious weight training naturally (without anabolic steroids) then the female hormone, estrogen, can and will never give her the appearance of a male in terms of muscle shape and size. This will ONLY happen when she starts using testosterone (anabolic steroids) that provides her with an abundance of the male hormone and thus starts changing the shape and appearance of her body and muscles.

Those women who understand this have risen to incredible heights with fantastic feminine body shapes.

A woman must do the same exercises that a man performs to get her body to look great. That exercises is NOT cardio. It is intense weight training, covering systematically all muscle groups stimulating muscle growth.

Those interested in the program I’ve been following: available now fully customised (for women also) on all levels, just for you. Every little secret, every hard-earned practical fact, every scientific study that actually support the (very) few supplements between all the thousand ridiculous advertisement claims have been filtered en incorporated into one system that MAKES A DIFFERENCE click here: 

https://gertlouw.com/my-transformation-secrets/

When growth occurs in both men and women, THAT is when the body starts taking on incredible shape. Muscles are what gives the body shape NOT low body fat! You can have incredible low body fat and you will look terrible, especially naked. Muscles are the key in BOTH men and women to give that killer shape.

The female hormone (estrogen) will only allow a muscle growth within the confines of this hormone, which means more subtle, feminine shaped muscles.

The male hormone is a potent muscle-building hormone and will allow muscle to grow within the confines of this hormone which means bigger size and more manly shaped muscles.

Now regarding the guys, NONE of the top bodybuilder of today are natural. They can only achieve such great size by using anabolics and other substances.

The male hormone will limit growth for men to an athletic and aesthetic body with serious weight training. ONLY by using anabolic steroids and the likes can you grow pass this natural limit.

body-typesC

A = SHAPELESS BODY DUE TO VERY LOW MUSCLE MASS.

B = THE MAXIMUM MUSCLE DEVELOPMENT THAT CAN BE REACHED FOR FEMALES AND MALES NATURALLY (WITHOUT ANABOLIC STEROIDS).

C = THE LEVELS REACHED WHEN MALES AND FEMALES USE ANABOLIC STEROIDS AND OTHER SUBSTANCES.

This clearly indicates the incredible effect, natural muscle development has on both the male and female body.

This is NOT called toning! This is called serious and intense resistance weight training. There is no other way for both men and women. To stimulate and build the muscles to achieve an awesome and incredible shaped physique.

So guys back to you! If any guy tells me he does not want to build muscles because he doesn’t want to look muscled, with respect, you have no idea what you are talking about. Muscles give shape to the body and muscle development in a natural environment only results in an incredible aesthetic physique.

If you tell me you want a shapeless body, then well, I understand but will still question your sanity!

So guys and girls…the point I am trying to get across is “DO NOT BE AFRAID TO DO SERIOUS RESISTANCE WEIGHT TRAINING – THAT IS THE ROAD TO AN AWESOME LOOKING PHYSIQUE AND THOSE THAT REALIZE THIS ARE IDOLIZED WHILE THE REST ARE JUST TREADING ALONG NEVER REACHING ANY SUCCESS.”

Click here to view video “Supplements that WORK”

Wish you all happy training

Cheers

Gert Louw


Can I still transform my body when over 40?

 

Click here to watch video “CAN I STILL TRANSFORM MY BODY AFTER 40?”

 

Flabby, fat, low energy and very, very unfit couch potatoes…yeah such is the over 40 years for many of us men. But when we hit 45 we start to crave the lost youth…or is it lost?

Many a guy try to recap his youth with a fast car…even disasterous extra marital affairs.

But when that has come and gone…it just leaves a sad unpleasant taste in the mouth.

Then they realize they are bald, grey, overweight and have a heart problem plus high blood pressure…not even to mention the cholesterol.

The pills add up and they are bigger in volume than your breakfast.

Life’s future seems dim…and what you once had in your youth seems to be completely out of your reach and faaaaar gone…

For many who have reached this point and have a serious heart problem…it might just be too late to recap what once was…but not impossible.

This blog-post is meant for those over 40’s…Wake up! Open you eyes…there is a way…a GREAT way out.

You might even feel better that you did in your youth because now you can apply some wisdom as well.

Yip those testosterone levels will be waaaaay lower than when you where 20…but they are still very far from zero and each milligram of testosterone flowing in your veins has got SERIOUS abilities to help you regain that youth.

You will not turn back the clock but you can start utilising each bit of testosterone to the fullest and let them do what they do…grow muscle, built up your body and in the process you will release even more testosterone. Those that have little will have less and those who have little but start to use it will get more…as simple as that. And on top of that, your body will start releasing higher levels of growth hormone when you reach a high activity level, meaning: feeling younger, better skin, more energy, lust for life and many other positive things…too many to mention.

As with so many things in life those that grab opportunity and DO something will have and those sitting back will have less…much less.

Yes, you CAN look better than you did when you was 20. I do and I am now 48 and every year I am looking even better than the previous one.

You have serious control over both those two miracle hormones: testosterone and growth hormone.

That is two key ingredients why you felt so good and look so good when you where young.

But it will not just come by itself…you will really have to MAKE it happen.

It will not happen by changing a single thing or starting to jog a little.

To get those hormones released and get them to do their job you will have to train hard and vigorously.

It will be painfull..initially. You can easily throw in the towel. Many does. How much do you want it? Think about it…I say…there is NO CHOICE! JUST DO IT! DO NOT TURN BACK!

Be wise how you do it. Slow gradual steps…climb the ladder step by step…leap and you will fall.

gert-louw-sea50-small

 

Full attack: Train right and train hard, eat correct for growth and recuperation, rest enough to allow recuperation and supplement with potent multi vitamins and lots of water.

Become what you never was….become the best you can ever be.

Be noticed…have a presence…and the best part…change inside.

Don’t just make it and outside change. Make you like the whole you, inside and out. That makes this new change soooooo much more worthwhile.

Care about the less privileged, care about your neighbour and start joining projects to help needy people.

You can have a new body, a new lust for life, look and feel the best you’ve ever did and have the cherry on the cake of having that awesome feeling that you helped someone today…that you’ve made a difference…

Those over 40’s have more time at their disposal…there should be no excuses.

The same hold true for those over 50.

It does not stop there…you can still look kick-ass and be over 70. The choice really is yours.

Here a video of a muscle photoshoot I did 2 months before my 52nd birthday

 

Click this link to take you to the program I am following [ADVANCED SYSTEM II – option E]: https://gertlouw.com/contact-me

 

 

 

For those that want to know more, here is an article on testosterone release with training:

Testosterone Training

By Chris Thibaudeau

Okay, before you get the wrong impression, this article is not about training on the “juice”. It is an article on how to maximise the effects of your own serum testosterone and how to increase it naturaly.
A Little Reminder

Testosterone is known as the male hormone, It is secreted by the testes and according to the most recent research it is so in a circadian (regular cycling) manner. Still according to these studies even if each individuals have slightly differant cycles it is the general rule that testosterone levels are at their highest in the morning. So training in the morning do have a slight advantage over working out later in the day.

As you probably already know testosterone is the muscle-building hormone. By synthesising proteins it rebuild the muscle fibers damaged by resistance training.

The amount of testosterone in your body is a limitating factor because you can’t build more muscle if your testosterone levels are not high enough, that’s why athletes who take synthetic testosterone (steroids) experience faster muscle growth, their limitating factor just disapeared.

But without plunging in the hell of performance enhancing drugs there is a way to increase your level of testosterone naturaly.
Effect of Weight Training on Serum Testosterone

Again, research prove, in a consistant manner, that the level of serum testosterone is higher after a bout of demanding resistance training. That increase being affected by the amount of muscle mass stimulated, the training load and the level of intensity (again intensity reffering to a %age of your 1RM).
Effect of the amount of muscle mass stimulated on serum testosterone

Findings all flood in the same direction as to say that the larger the amount of muscle mass is stimulated simultaneously, the more the testosterone level increase. You might have heard a trillion time that multi-joints exercises were better than isolation exercises to develop muscle mass and strength but without really knowing why.

Well this is one of the reasons: multi-joints exercise stimulate more testosterone production compared to single-joints movements. That’s why doing heavy sets of squat will build you all around, because it shut your natural levels of testosterone through the roof!

For that reason the bulk of your program should be constituted of the basic, multi-joints movements, if you want more testosterone that is!

Yet despite that we see countless people doing endless hours of biceps curl, leg extension and the likes. Literaly wasting their time when they could be training productively!
Effect of the Training Load (volume) on Serum Testosterone

Most of the literature goes in the same way on this issue. Resistance exercise must be done at a sufficient volume to fully stimulate testosterone production. Too low a volume will not cause testosterone to be released a level near what higher volume do.

But that doesn’t mean that you should hammer countless sets of countless exercises. Because if studies shown that an higher volume do cause more testosterone to be released those levels quickly decrease after 45 to 60 minutes. So giving that evidence I have to disgress slitghly from my original plan to include:
Effect of the Rest between Sets on Serum Testosterone

Since an higher volume lead to more testosterone but longer training time lead to less there must be a time factor somewhere that will enable us to conciliate the two. Of course it’s the time of rest between your sets.

To cut a long story short, many studies researched that variable, the most significant being by Kraemer et al.

This research consisted of two groups, one performing an hypertrophy workout made of sets of 10 RM with a minute of rest between each sets.

The other one was a strength training consisting of multiple sets of 5 RM with 3 minutes between each sets.

Both group shown significant increase in serum testosterone, the earlier showing a slightly higher increase.

That indicate that hypertrophy workout do increase testosterone level more than strength training. Also shorter rest periods seem to have the same effect.

If 1 minute seem to lead to bigger increase in testosterone level than 3 minutes I wouldn’t recommand going below 1 minute in hope to increase the testosterone level even more, because by doing so you would greatly impair your short-term recovery and would have to decrease your load.
Effect of Intensity on Serum Testosterone

As I just said hypertrophy training seem to bring more serum testosterone increase. But one shouldn’t forget that the group performing sets of 5 RM with 3 minutes of rest also showed a significant increase. In fact for optimum testosterone increase the intensity should be kept between 5 and 10 RM with a rest time proportionate to these levels of intensity.
Effect of Time Under Tension on Serum Testosterone

If the repetition range is a good way to determine the level of intensity it might not be the best way to determine the optimum time under tension. TUT also play a big role in testosterone stimulation since it directly influence the type of training followed, and since hypertrophy showed an higher increase in serum testosterone the time under tension should be aimed toward that type of training (to maximise testosterone production at least, maximum strength is another thing). The optimum time for hypertrophy has been found to be between 40 and 70 seconds. Thus 10 reps at a tempo of 101 might be in the correct rep range but the time under tension (20 seconds) is not high enough for maximum hypertrophy, in this case it would be geared more toward neural adaptation.
Points to remember

1-You should stick with as many multi-joints exercises as you can.
2-You should use a training load high enough to fully stimulate testosterone production.
3-Keep your reps in the 5-10RM range,
4-Keep your rest between sets in the 3-1 minute(s) range according to your intensity level.
5-For maximum testosterone release keep your time under tension between 40 and 70 seconds.
6-Train early in the morning if you can. Not to worry if you can’t since this don’t have a huge effect.
7-Increase your post workout protein intake to take advantage of the testosterone spike.
References

Baxendale, P.M., M.J., Reed and V.H.T. James. Testosterone in saliva of normal men and it’s relationship with unbound and total testosterone levels in plasma. J. Endocrin. 87:46P-4P.1980

Booth’ A.A., A.C. Mazur, and J.M. Dabbs. Endogenous testosterone and competition: The effect of fasting. Steroids 20:269-278. 1972

Bridges. N.A., P.C. Hindmarsh, P.J. Pringle, D.R. Matthews and C.G.D. Brooks. The relationship endogenous testosterone and gonadotrophin secretion. Clin. Endocrin. 38:373-378. 1993

De Lacerda, L., A. Kowarski, A.J. Johanson, R. Athanasiou, and C.J. Migeon. Integrated concentration and circadian variation of plasma testosterone in normal men. J.Clin.Endocrin.Metab. 37:366-371. 1973

Fahey, T.D., R.Rolph, P. Moungmee, J.Nagel and S.Morata. Serum testosterone, body composition and strength of young adults. Med.Sci.Sport Exerc. 8:31-34. 1976

Florini. J.R. Effects of testosterone on qualitative pattern of protein synthesis in skeletal muscle. Biochem. 9:909-912, 1970

Florini. J.R. Hormonal control of muscle cell growth. J.Animal Sci. 61:21-37. 1985

Fleck, S.J., and W.J.Kraemer. Designing Resistance training program. Champaign, IL: Human Kinetics, 1997

Hakkinen, K,. and A.Pakarinen. Acute Hormonal responses to two differant fatiguing heavy-resistance protocols in male athletes. J.Appl.Physiol. 74:882-887, 1993

Kraemer, W.J., L. Marchitelli, S.E. Gordon, E.Harman, J.E. Dziados, R.Mello, P.Frykman, D. McCurry, and S.J. Fleck. Hormonal and growth factor responses to heavy resistance exercise protocols. J.Appl.Physiol. 69:1442-1450. 1990

Landman, A.D., L.M. Sanford, B.E. Howland, C.Dawes, and E.T. Pritchard. Testosterone in Human saliva. Experientia 32:940-941. 1976

Lejeune-Lenain, C., E.Vaucauter, D.Desir, M.Beyloos, and J.R.M. Franckson. Control of circadian and episodic variation of adrenal androgen secretion in man. J.Endocrin.Invest. 10:267-276. 1987

Loebel, C.C., and W.J. Kraemer. A brief review: Testosterone and resistance training in men. J.Strength and Cond.Res. 12(1):57-63. 1998

Staron, R.S., R.S. Hikida, F.C. Hagerman, G.A.Dudley and R.Murray. Human skeletal muscle fibers type to various workload. J.Histochem.Cytochem. 32:146-152. 1984

The exercise-induced growth hormone response in athletes.

Godfrey RJ, Madgwick Z, Whyte GP.

Source

Brunel University, Uxbridge, Middlesex, UK.

Abstract

Human growth hormone (hGH) is secreted in a pulsatile fashion, generally following a circadian rhythm. A number of physiological stimuli can initiate hGH secretion, the most powerful, non-pharmacological of which are sleep and exercise. hGH has many varied roles throughout life, from growth itself, including the turnover of muscle, bone and collagen, to the regulation of selective aspects of metabolic function including increased fat metabolism and the maintenance of a healthier body composition in later life. The exercise-induced growth hormone response (EIGR) is well recognised and although the exact mechanisms remain elusive, a number of candidates have been implicated. These include neural input, direct stimulation by catecholamines, lactate and or nitric oxide, and changes in acid-base balance. Of these, the best candidates appear to be afferent stimulation, nitric oxide and lactate. Resistance training results in a significant EIGR. Evidence suggests that load and frequency are determining factors in the regulation of hGH secretion. Despite the significant EIGR induced by resistance training, much of the stimulus for protein synthesis has been attributed to insulin-like growth factor-1 with modest contributions from the hGH-GH receptor interaction on the cell membrane. The EIGR to endurance exercise is associated with the intensity, duration, frequency and mode of endurance exercise. A number of studies have suggested an intensity ‘threshold’ exists for EIGR. An exercise intensity above lactate threshold and for a minimum of 10 minutes appears to elicit the greatest stimulus to the secretion of hGH. Exercise training above the lactate threshold may amplify the pulsatile release of hGH at rest, increasing 24-hour hGH secretion. The impact of chronic exercise training on the EIGR remains equivocal. Recent evidence suggests that endurance training results in decreased resting hGH and a blunted EIGR, which may be linked to an increased tissue sensitivity to hGH. While the potential ergogenic effects of exogenous GH administration are attractive to some athletes, the abuse of GH has been associated with a number of pathologies. Identification of a training programme that will optimise the EIGR may present a viable alternative. Ageing is often associated with a progressive decrease in the volume and, especially, the intensity of exercise. A growing body of evidence suggests that higher intensity exercise is effective in eliciting beneficial health, well-being and training outcomes. In a great many cases, the impact of some of the deleterious effects of ageing could be reduced if exercise focused on promoting the EIGR. This review examines the current knowledge and proposed mechanisms for the EIGR, the physiological consequences of endurance, strength and power training on the EIGR and its potential effects in elderly populations, including the aged athlete.

PMID:
12797841

Anabolic Steroid TRUTHS


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To Steroid or Not…

We are at a time where all anabolic steroids are banned substances to the degree that in many cases it is even considered worse than street drugs like cocaine and the likes.

Considering that anabolic steroids are in its pure form normal testosterone which already is flowing in our veins and which define us as men, it somehow raises an eyebrow about what is going on here?

Don’t get me wrong, I believe the successful road for making lasting lifestyle changes lies not in anabolic steroids neither in diet drugs. It lies in changing your lifestyle in such a way that your body performs optimal to grow muscle (or lose fat) without applying such substances.

I make a claim: 99% of all competing bodybuilders take anabolic steroids. In fact most of all the seriously competing athletes (of all sports) take anabolic steroids or banned substances. Take a peep into some fitness forums or just read some “unoffical” reports of the olympic games or talk to those in the mix.

It is not a matter of wrong to use it, but rather a wrong when you get caught out.

Plus it is VERY easy for these athletes to use it and not get caught out. I’ll explain later.

So the controlling mechanism to stop the steroid abuse is failing miserably. This makes the testing and catching out of guilty parties a farce. I honestly feel sorry for people who get caught out with testing and now must face the brunt of the world while just about all the other athletes are just continue juggling their use of anabolic steroids.

Yes, no other athlete should have an unjust advantage over the other, but the fact is the system is failing miserably.

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But, what make it “wrong”, and is it really “wrong”?

There are many sides to the story and I am not gonna settle the bill with just this one article…but to fitness enthusiasts I would like to shed some light on certain aspects of anabolic steroids.

I make another statement: You are doing much more harm to your body by taking a diet pill than by taking an anabolic steroid in its purest form (testosterone). Overdosing on diet pills (even over the counter medication) might even kill you where no person has ever died from a SINGLE dose of steroid overdosing or abuse.

The reason why non-athletes use a diet pill is because they want to look better…exactly the same reason why non-athletes use anabolic steroids. The testosterone in its pure form is a natural substance for the body, the diet pill is not!

But the anabolic steroid is considered illegal and by using this natural product you can end you up in jail.

There are reasons why we are in this situation. So many teenagers and people started using steroids that it led to lawmakers trying to apply methods to control it. But in the effort to control it, it was made illegal.

Double standards are being applied and it is not solving the problem .

If you’re a fitness enthusiast it is important that you are aware of exactly what an anabolic steroid is.

Let’s look at some key anabolic steroids and facts surrounding them:

There are two groups: 17-Alpha steroids and the non-17-Alpha steroids.

The 17-alpha steroid is what creates the stir in the media. They are potentially harmful and since they are the cheapest and often in pill form, they get abused by youngsters without knowing the harm it can cause.

The main problem of the alpha 17 steroid is that it is hepatoxic. (The liver cannot easily break the steroid down before it is released in to the blood stream.) The liver has to work harder to break down these steroids.

Examples: winstrol, anavar/oxandrolone, dianabol, halotestin.

The non-17-alpha steroids has much less side effects with some having nearly no side effects at all (primobolan). This often get’s overlooked in discussion about steroids. When the media refer to steroids, they nearly always refer to the alpha 17 steroids. But they are uneducated in the matter.

Examples of non alpha 17 steroids: testosterone propionate, testosterone enanthate, equipoise, primobolan, masteron.

With abusing even non-alpha-17 steroids there will be side effects as with any other medication getting abused. But by using low recommended dosages it is generally very safe.

 

Teenage abuse

A danger that teenagers are unaware off, is that any anabolic steroid will disrupt your HPTA function which means zero fertility and shrinking testicals (depending on the steroid used of course) while on the steroid cycle.

With some anabolic steroids there is almost no effect on the HPTA axis (Primobolan & anavar) but with just about all the others (in both groups) this is a normal effect of the steroid because the body realizes it does not have to produce its own testosterone anymore. (remember the testes…are the testosterone factories.)

It is not such a big problem as it sound since when discontinuing the steroid the HPTA axis will normalize by itself and the testical size will get back to its original size. However what youngsters don’t realize is that if they are continuing too long on the steroid and don’t give the HPTA axis regular intervals to recover (3 months on, 3 months off), they can permanently damage their sperm production and become infertile. This is a real threat and young guys must truly be aware of this – it is not something to be trifled with.

Anabolic Steroid users should strongly consider to follow a post cycle treatment program to help normalize the testosterone production of the testes. This typically involves Nolvadex or Clomid (to stop the estrogen backlash until the testosterone levels has been normalized again – take about 3-4 weeks) and in severe cases HCG injections to stimulate the testes to produce testosterone again (but be carefull since overdoing the HCG can cause the “bitch tits” problem).

I spoke to my medical doctor (a fitness enthusiast himself) and he mentioned that one of his patients, a teenage rugby player, told him that he was the only person in his team who is not using steroids.

So there is real reason the be concerned…

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Another problem that youngsters don’t realize, is that testosterone help stop bone growth (a natural function of testosterone), meaning, it stop you from growing taller. So if you take it before the age of 25 you are speeding up your process of halting your growth. Growth continues to occur at a slow pace until the age of 25. The ONLY steroid that does not halt bone growth in youngsters “seems” to be anavar (which at high dosages or long cycles can damage your liver but with shorter cycles generally safe).

Let’s quickly delve into some of the other possible side effects of anabolic steroids that is often listed in the media:

  1. Liver damage (quite possible with extended use of alpha 17 steroids, very unlikely with moderate use of non alpha 17 steroids).
  2. Loosing hair – become bald. (unfortunately the more testosterone you have in your system the quicker you will loose your hair…that is the fact and this does NOT mean ALL bald guys is steroid users! They are just very virile!)
  3. Acne (Can be a problem with high dosages of anabolic steroids in both groups – very dependant on the specific steroid used).
  4. High blood pressure. (Only a problem when higher dosages are used – but some steroids are more prone to raise blood pressure than others. Primobolan and Anavar, for example has nearly no effect.)
  5. Shrinking testical size (That can happen but will be restored as soon as anabolic steroid is discontinued)
  6. Bitch Tits” (Some men is prone to fat around the nipples and that will make them more susceptible to get this condition on anabolics. It is normally a result of stopping a steroid cycle abruptly and not tapering off the usage which result in the “bitch tits” or when the backlash estrogen gets too high during a anabolic cycle.)
  7. Steroid rage. (If you were a bastard before steroid use you will just be a bigger one on it. If you were a nice guy before, you will still be a nice guy on it…this is just a myth.)
  8. Hardened Arteries. There is no denying that steroid abuse will result in a degree of hardening of the arteries. Many research studies have proven this. But the practicality of this is that, a bodybuilder/fitness enthusiast with moderate anabolic steroids use (and not more than 2 short cycles per year) is by his fitness and lifestyle choices MUCH healthier (with less damage to the body) than a person who smoke, uses alcohol and is overweight, all of which none (overweight/smoking/drinking alcohol) is prohibited by law. It really is a completely double standard system and law makers try to use the anabolic steroids harmful effects as the reason for the laws, but conveniently give no attention to MUCH more harmful abuses and lifestyles and that results in the huge problematic anabolic steroid black market usage.

 

What effect does an anabolic steroid have?

An anabolic steroid is NOT a wonder pill as many are thinking. If you take it you will add a few kilogram (3-5kg) of muscle, but that muscle will still be covered in fat and will still be loose and not well-formed. To get a body worth looking at NOTHING helps but hard work training and diet!

Another class steroids (like Trenbolone, Primobolan, Winstrol, Anavar) can help shredding fat while keeping muscle. But the same hold here. If you do not eat correctly and train hard during the process there will be little changes. Training and eating right is, and ALWAYS will be, the key, not anabolic steroids. Steroids helps and can do wonders but not in the absence of focussed training and dieting.

 

The route that should have been taken to control steroids:

By making steroids illegal a whole underground black market has been established. For many decent people who enters this territory it means breaking the law to use it or even just have it in your possession. Breaking the law once, makes it so much easier to do it again for something else. It creates an environment not conducive to create a law-abiding society.

A MUCH better solution (with much less double standards) would have been to put the various steroids according to their danger levels in different classes of medication with the least dangerous class being available over the counter but controlled dispersion (meaning monitoring the amounts and durations dispensed on a national database per person to prevent abuse.)

In its purest form it is less harmful than diet pills and over the counter medication…it should be treated that way.

 

Why can athletes use it and get tested negative?

Any anabolic steroid in oil suspension (which need to be injected) is still detectable in your system for up to 8 months, sometimes even longer. Athletes use the pill form of steroids which in most cases is undetectable within a week. Even some injectables steroid that is suspended in water instead of oil quickly leaves the body without traces.

 

DO I APPROVE OF STEROID USE?
I believe nothing must replace the act of living healthy with a structured training regime and focussed diet plan. I am against the abuse of anabolics and can only see a place for anabolics where natural test levels are low and/or a person wants to shed serious fat. I can only support very light and safe cycles within the constraints of above.
My personal story is a long one and not the average one about anabolics.
After I was attacked at 40, my prognosis was not good (few years to live), the doctors had me for a few years for a few months per year on Somatropin (growth hormone). This was done in an effort to help stimulate healing and growth of my badly damaged internal organs (especially kidneys and liver) and also combatting side effects from medication.
I had a big battle with the doctor and believe anabolics would be the better option, so I did a serious personal research project on anabolics and growth hormone to try to disprove the doctor. He won the battle, but I gained a very good skill set on all things anabolics and growth hormone.
Since age 50 my doctor put me on TRT therapy (Nebido , 1 a month inejection. dose equals to 200mg test per week) when my test levels dropped to the min levels. Anabolics steroids in general is pretty much a no-go zone for me due to my kidneys functioning only at 50% since age 40 and also serious problems with my liver.
Be under no misconception – when your natural testosterone levels falls below minimum values it poses a serious health risk (various scientific studies have confirm this): heart problems, serious depression, no energy, restless, fatigue, impotence and no interest in sex amongst other. It is CRUCIAL that a male (especially older individuals) must regularly ensure that their testosterone levels are checked and healthy. When one substitute low testosterone levels with external testosterone in natural form and do not exceed maximum allowed testosterone levels then virtually no side effects are experiencing because the body sees it as and treat it as normal. However if you start it will be a lifelong treatment. It should be rather closer to the upper values and not close to the minimum values. Due to the political incorrectness of even mentioning testosterone to a medical doctors some of them have a totally skewed view about administering TRT…I would rather not say how I feel about doctors like that! Find yourself one you can work with…traditionally doctors specialising in treating athletes, fitness/sports injuries are more open to start TRT treatment when needed.

Regarding gaining serious size with anabolics.

To gain serious size, one must also do serious anabolic cycles. The mild use of anabolics will never bring serious size but will keep slowly adding quality muscle. Mild use can even promote health but serious use can, and will have a negative impact on short and long-term health. I am not supporting the use of any type of heavy cycle simply due to health risk. The only cycles I support and will be ready to coach people on are very mild and very safe cycles. It will not have dramatic effects but will still have positive effects nonetheless.
But anabolics will be meaningless if you are not dedicated with your diet and training. Diet and training is the core aspect for any great body.
A healthy body WILL respond greatly to correct diet and training without the use of anabolics – ALWAYS remember that!
Now if you HAVE to do an anabolic steroid cycle then at the very least choose from the safer options, meaning non alpha 17 steroids and only certain one’s in this group.
It is never perfectly safe but 1 short cycle like the one below should do minimal damage…but ALWAYS under a doctors supervision so that at the very least he can monitor you liver, cholesterol, kidneys and bloodpressure/heart rate.

A Typical safe cycle

If u want to venture the anabolic route no matter what, NEVER do it without a doctor monitoring the following:

  • fasting cholesterol,
  • liver (ALT & AST),
  • kidney and
  • blood pressure values.

The blood work must be done BEFORE you start, after 6 weeks and at end of cycle.

Blood pressure and resting heart should be monitored every evening.

Sports Doctors are much more open to the idea of anabolics due to the type of clients they treat. Make contact with one of them and ONLY do your cycle under their supervision. And LISTEN to what they say. They have a great deal of experience in this field.

The following cycle of anabolics is considered one of the safest and can be done for a cutting or building phase.

For 12 weeks:

Every day:

  • 40 mg Proviron in morning and 40 mg Proviron in evening (tablets). This results in more free testosterone available in your system and also provide a more lean and hard look to the muscles. (NEVER exceed 160 mg per day)

Every 2nd day (all injectables – make sure u follow injection protocols to the letter!):

  • 50mg Testosterone Propionate in cutting phase – every 2nd day. NEVER exceed 200mg per week. Do NOT use the enanthate variant. It stays too long active in the body (14 days) in case of complications (fast heart rate, high blood pressure, water retention).
  • 100mg Trenbelone acetate – every 2nd day. Can be exchanged with Primobolan Depot, Equipose (100mg every 2nd day) at same quantities.
  • ADD 100mg Masteron Propionate from week 7 to week 12 – every 2nd day. This provide a hardening effect to the muscles but must only be used when bodyfat levels is below 10%.

Testosterone Propionate is used because it is only bio-available for 4 days in body, so If there are any complications (water rentention, fast heart rate, blood pressure) then it can be brought quickly under control by lowering dosage or stop taking it altogether.

Masteron/Primobolan/Equipose/Trenbelone Acetate is considered very safe anabolics at low dosages and can help protect muscle in a low calorie environment. It has anti-estrogen properties which helps counteract the estrogen side effect of Testosterone propionate.

None of these anabolics are known for liver toxicity or placing pressure on kidneys, but it is always advised that 4L to 6L water must be consumed per day while on cycles. They are not known for high blood pressure problems either (except potentially Testosterone Propionate in higher dosages and maybe Trenbelone). But be aware – ALL anabolics will raise your bad cholesterol, some more than other. Although these are considered mild it will still have an effect. Therefor NEVER do a cycle unless you had your cholesterol checked and it is within normal parameters.

Be very careful with Testosterone (prop or any other variant). Increasing the dosage can result in severe increases in blood pressure, heart rate and water retention. Therefore always start with the minimum suggested dosage and monitor your body’s reaction carefully. Although testosterone is safe for the body, too much of it can have severe side effects, like with anything in life!

Post Cycle Treatment (PCT)

ALL anabolics will to various degrees shut down your own testosterone production. Especially Testosterone Propionate. Generally it is not a problem if you follow 3 simple rules:

  • Stick to recommended dosages.
  • Do not do your cycle for longer than 12 weeks.
  • Do a PCT program at the end of your cycle.

 

There are varying degrees of PCT protocols treatments that will depend on the quantities anabolics used in your cycle.

PCT for high quantities anabolics used:

  • Day 1-10: HCG at 500iu per day and Proviron at 100mg per day
  • Day 11-15: Nolvadex at 60mg per day
  • Day 16-20: Nolvadex at 40mg per day
  • Day 21-30: Nolvadex at 20mg per day
  • Clomid at 150mg per day.

PCT for low to medium quantities anabolics used:

  • Day 11-15: Nolvadex at 60mg per day
  • Day 16-20: Nolvadex at 40mg per day
  • Day 21-30: Nolvadex at 20mg per day

 

It is again emphasized that the above undertaking MUST be done only under a doctor’s supervision accompanied by all the necessary blood work. Choose a doctor that specialises in sport related injuries/treatments. They are much more open to the idea of anabolics and although they can never prescribe an anabolic they will be prepared to work with you and monitor your health while you are doing cycles.

Get yourself a home blood pressure monitor machine and measure your blood pressure and resting heart rate every evening. And if u still want kids or u are under 35…steroids is a no-no!

Happy training without steroids!

Gert Louw

 

Misinformation is skewing the truth. Controlled human studies should be performed in order to put to bed all the myths and fallacies that surround anabolic steroid use and in order to take away the stigma associated with the use. Anabolic steroids have their place within sports and other recreations. But just like any other drug, they should not be abused. Be safe.

Gert&Janu

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