As we read into history we find many references to mans dependence on physical skills and endurance, and of all of these muscular strength in particular has perhaps been the most imperative and appreciated characteristics of the lot.

Physical strength which we could categorize as the precedent to modern day bodybuilding has been admired and mystified throughout ancient history. Strong and heroic men were not only common sight in classic mythologies such as those of the Greeks and Romans but many civilizations have shared strength and muscularity to denote a sense of well being and power.

These common trends make it hard to pinpoint where true bodybuilding really started, because at its roots mankind has always trained and developed this feature of the body. This article will take a look at how physical resistance training and bodybuilding as a sport evolved to what it is today.

Muscle In Time

There are many remnants from hellenic culture featuring muscular bodied figures indicating a close relationship with inspirational arts and the concepts of harmony and beauty. Athletes from ancient Greece trained their bodies by means of weight lifting, squatting and other athletic endeavours just as we do today. For the Romans having a powerfully built body was a sign of virility and power.

Gladiators showed their physical competencies in the fatal arena of the Coliseum, where your life was the thing to fight for. These ancient warriors were not only admired and loved by the people but many roman myths depict gladiatorial champions with super human abilities.

Perhaps the most popular testimony of how much both the ancient civilizations appreciated and endorsed the ideal of physical perfection would be the Greco-Roman myth of Hercules (Heracles) the father of heroic figures; a son to Zeus (Jupiter) he was a man who had been gifted with supernatural strength.

Imperial China also had a part in this ancient history of bodybuilding, since many military generals trained their soldiers by means of stone lifting and other exercises similar to the ones you would perform in any modern gymnasium. This way, Chinese soldiers would endure much more in the battlefield, which was of prime importance in the culture’s early history.

Bodybuilding & Religion

Bodybuilding isn’t commonly associated with religous texts but even the Bible carries references to strong, muscular men. The Bible has the tale of a certain Samson, a man of mythical strength, awed and respected for his power, a story that would much later inspire Siegel & Shuster to create the modern day superhero Superman.

Another reference is the story of David and Goliath, where the clever minded David takes down the strong bodied giant Goliath. With extensive descriptions of the amazing size and proportions of Goliath and the insummountable odds David faced this story in itself was one to awe and wonder at.

Humans love power and strength and even middle aged Europe cultivated its own bodybuilding culture as “holy” knights used similar training methods in order to better endure the weight of their armor and weaponry. In simple terms oversized bodies, muscularity and strength are features that humans have respected and been impressed by since the start of time.

Pumping Iron

Ok so we’ve looked at history but let’s move forward a thousand years to the present and the part where we talk about a famous German. No, not about who you must probably be thinking of and who’s not really German, but Austrian by the way.

For modern Bodybuilding history we refer to a Prussian man by the name of Eugen Sandow, “The Father of Bodybuilding”. In simple terms consider Sandow as being an exhibitionist who would display his well trained physique to amuse audiences at wrestling contests and carnivals, and as such, he was the true starter of the muscle showoffs we now know as Bodybuilding contests.

Sandow realized how all the sweat and push ups he burned at the gym could pay off if he began to show off his muscles before an auditory. Not only was he showing his physique at a public event but he was also the first to commercialize his own brand of Bodybuilding products, all bearing his name.

On September 14, 1901, the first ever Bodybuilding competition was carried out with Sandow himself in its organization and jury, other big names included the novelist Sir Arthur Conan Doyle and Sir Charles Lawes. The event was promoted simply as the “Great Competition” and took place at the Albert Hall, in England.

The winner of this historical match, attended by hundreds of Bodybuilding cultists and enthusiasts was British contestant William Murray. The prize, a statue of Sandow himself, mustache and all.

I’ll Be Back

Nowadays, the greatest Bodybuilding contest held is the Mr. Olympia, which represented a definitive evolutionary step for physique culturists all over the globe, as it took the “cult” and made it popular and accessible to the masses worldwide.

And yes, both the 1977 movie “Pumping Iron” and main villain former Terminator and actual Governor of California, Arnold Schwarzenegger had much to do with it. Schwarzenegger won the Mr. Olympia contest seven times in a row after which he retired from professional competition.

Finally, throughouot the 20th century, years and years of study and experimentation in matters of Bodybuilding have made room for the development and perfectionism of training techniques, equipment, and the planning of dietary systems. In fact, judging by today’s standards, champions from the 50’s era, though respectfully remembered, could only be compared to actual beginners.

That’s All Folks

Even today, we still watch in amazement and admiration at those modern Herculean performers, and even today we pay homage to physical prowess just as the Greeks and Romans did with their myths. Comic books are perhaps one of the most popular depositaries of that in that we eagerly follow the adventures of our modern Olympic men battling against all things evil; good versus bad; just like Gods and Monsters from ancient cultures. Bodybuilding has always been in our blood, and it’ll always be there.

This article will focus on some of the lies and misconceptions surrounding it’s inception as well as why it took so long for women to freely engage in weight lifting disciplines without being viewed as abnormal.

Bodybuilding Vs Fitness

“Fitness” as a definitive term for denominating a discipline which is based on bodybuilding techniques but aimed at a somewhat “moderated” muscular evolution of the human physique has today become the label under which many females engage in positive body enhancing training.

This sub culture of extreme hypertrophic competition bodybuilding has not only gone from strength to strength since the early 90s but continues to grow gaining more and more popularity amongst women of all ages and demographic.

So why did it take so long for this type of fitness training to hit the everyday woman ? Why was female involvement in bodybuilding and fitness training frowned upon by society ? Let’s take a look at some of the reasons.

Anti Bodybuilding Physicians

The biggest trouble makers were probably the countless physicians who were advising about the risks of getting into a bodybuilding lifestyle. See it wasn’t just about lifting weight’s, bodybuilding was considered a lifestyle changing process which would take you away from the natural growth and evolution of a regular human. Weight lifting and body sculpting was just considered wrong! Freak of nature ? You Bet!

The common message from the medical community was that bodybuilding would detain the natural growth process in teenagers, and cause arterial atrophy in adults and in the best scenarios it would lead the weightlifter down the path of cardiovascular complications. Some even went as far as it being a cause of impotence. The limits to which physicians were going to blacklist this form of resistance training was limitless. Bodybuilding was a big no no in their books.

Naturally if men were getting all these warnings then when it came to women, the bad name bodybuilding was being given by certain people, plus the public’s ignorance of its techniques made it even more unacceptable for females. So how did female bodybuilding lay its seeds amongst all this hate ?

Female Bodybuilding Roots

It’s true that women had few chances if any to become acquainted with the benefits and advantages of this marvelous discipline. In fact the calumnious affirmations took as long as the late 70’s to meet their end, and even though “female bodybuilding” contests can be traced back to the 60’s they really weren’t such, and would pass for mere “bikini open” show offs.

In fact it wasn’t until 1978 in Canton, Ohio that Henry McGhee promoted the “U.S. Women’s National Physique Championship” which is regarded by many as the first real female bodybuilding contest.

By 1980 professional American female bodybuilder Laura Combes won the first NPC (National Physique Committee) women’s contest, which became the top amateur rank contest for ladies. The sport went from strenght to strength and despite minor setbacks such as Combes untimely death in 1989 (she was found dead at her Odessa apartment due to alcohol poisoning). It was the success and promotion of these early events that led to the female fitness revolution of the 90s, and certainly characters like Laura Combes were part of the reason why female bodybuilding and fitness finally reached the masses.

Today the whole medical community corroborates on the advantages body shaping may provide to human health, and thankfully it doesn’t exclude the feminine public. Regular weight lifting sessions can get phenomenal results for women, resistance training gives the body an agile and harmonious development which other methods simply fail to deliver.

Modern Views

By now the fever of “female fitness or bodybuilding” has not only found its way through to most modern gymnasiums but most trainers and gyms are starting to include classes and special training sessions to satisfy its growing demand.

Body shaping for women, if conceived as a constant and moderated set of exercises, can make that physical ideal which first led them to the gym a reality. Not only is it suitable for loosing unhealthy fat pounds (an extremely common reason for women hitting the gym) but it helps shape your body making it stronger, more shapely and in many cases more attractive.

By shaping your body through a combination of weight lifting, cardiovascular resistance and a well balanced diet you gain more than a beautiful body, you gain confidence, a reduction in stress levels, a strong immune system and of course increased strength and endurance to engage in every day activities. Female bodybuilding is here to stay, and with all the benefits outlined above, why not!

Some Videos

There is one good reason why three out of four of the ‘96 summer Olympic medallists used creatine; it works and it works well. A French scientist first discovered creatine in 1832, but it was not until 1923 that scientists discovered that over 95% of creatine is stored in muscle tissue. The first published report of creatine having bodybuilding effects was in The Journal of Biological Chemistry in, get this, 1926! Although we’ve known about creatine for quite some time, the first real use of it to enhance performance was the 1992 Olympic games in Barcelona, Spain.

So what is creatine exactly ?

So, what is creatine? Our bodies naturally make the compound, which is used to supply energy to our muscles. It is produced in the liver, pancreas, and kidneys, and is transported to the body’s muscles through the bloodstream. Once it reaches the muscles, it is converted into phosphocreatine (creatine phosphate). This high-powered metabolite is used to regenerate the muscles’ ultimate energy source, ATP (adenosine triphosphate).

Unlike steroids or drugs, creatine is 100% natural and occurs naturally in many foods; therefore, it can never be banned from any sports or international competitions (unless they banned eating meat). Many foods especially herring, salmon, tuna, and beef contain some creatine. However, the very best source of creatine by far is creatine monohydrate because it contains more creatine per weight of material than any other source. Bodybuilding.com sells only high quality 99.9% pure pharmaceutical-grade creatine monohydrate.

So how does it work ? and what scientific studies support it ?

Creatine is bodybuilding’s ultimate supplement, and for good reason. For one thing, creatine can significantly increase lean muscle mass in just two weeks. It is also responsible for improving performance in high-intensity exercise, increasing energy levels, and speeding up recovery rates. It’s no wonder athletes who use it have such of an edge over those who do not. Soon nearly every athlete who competes will use it (if they don’t already).

Creatine’s ability to enhance energy reserves in muscles comes from its muscle protein synthesizing action, while minimizing protein breakdown. This occurs because creatine has the awesome effect of super-hydrating muscle cells with water. It enhances muscles’ growth too-making muscle fibers bigger and stronger.

Quite a few studies have been done on creatine to figure out why and how it works so well. There have been over twenty double blind (meaning neither the researchers nor the subjects knew who was getting what), placebo-controlled studies conducted on creatine in the past five years. They proved that creatine increased energy levels, resulting in increased strength, endurance levels, and recovery rates. Another unexpected benefit attributed to creatine was discovered as well: creatine accelerates fat loss, while building lean body mass!

Who needs it ?

First, anyone who is ready to have more energy, build more muscle faster, and have more endurance should try supplementing with creatine monohydrate. Next, anyone who would like to be more toned by increasing lean muscle mass, recuperating faster, and losing that extra little fat roll should supplement with creatine monohydrate. Lastly, anyone who is involved in intense physical activity, experiencing physical stress and fatigue, and likes incredible results should supplement with creatine monohydrate.

How much should be taken? Are there any side effects ?

Excellent results have been observed in taking creatine monohydrate in two different ways. The first way is called loading. This method works very well for anyone who has never taken creatine before. Just as the name implies, it involves loading up or saturating your muscles with creatine. During the first four days to a week, take 20 to 30 grams per day. Mix it with non-acidic juice or water. Grape juice works well. After this loading period, take a regular intake of between five to fifteen grams per day to keep your muscles saturated (no need to over do it).

The other method is a more gradual approach to supplementing with creatine monohydrate. Over the course of an extended period, one basically skips the loading phase and just supplements with five to fifteen grams per day, everyday. The best results have been noticed when creatine is combined with a high carbohydrate base, such as dextrose (glucose) and taken about one-half hour before training.

The best part about creatine is that no adverse side effects have been reported in any studies. NONE! Creatine is totally safe and effective. Creatine has never been shown to be harmfully toxic. Nevertheless, just like with anything, it is not recommended to over-supplement once your muscles are saturated with creatine, and at the end of the day there is no reason to.

This means, stick to the recommended dosages, and be prepared to experience the very best muscle, strength, energy, and endurance gains possible!

Creatine FAQ

• I heard that creatine and caffeine can be consumed at the same time. But an article I read claims caffeine inhibits the absorption of creatine into muscle tissue. Which is true?
  There was a controversial research study published in 1996 in the Journal of Applied Physiology about creatine and caffeine; however, if you study that article closely, you’ll find that caffeine had no effect on creatine uptake into muscle. A more recent study by Vanakoski, et al. in 1998 investigated the pharmacokinetics of caffeine and creatine, both alone and in combination. They reported when creatine was used alone or even in combination with caffeine that, “creatine was rapidly and efficiently absorbed, as reflected by plasma concentrations.” Because researchers concluded that creatine was efficiently absorbed even when combined with caffeine, it does not appear from the results of this study that caffeine exerts a negative effect on the uptake of creatine into muscle tissue.
• I have heard conflicting information about cycling creatine. Should I or shouldn’t I?
  Some studies support creatine cycling and others do not. There are a couple of different “cycling” strategies you can try: 1. Stay on creatine all the time, but reload once every six weeks; 2. Load for a week, stay in your maintenance phase for six weeks, then stop taking creatine completely for a couple of weeks. Repeat.
• I mix creatine with my workout drink in the morning, but sometimes I don’t actually finish it until several hours later. Is creatine stable in solution this long?
  Creatine is not totally stable in solution, so it’s definitely not a good idea to keep it mixed with liquid for days, but there shouldn’t be a problem mixing it six to eight hours before it’s consumed. Any longer than that and you may be pushing it.
• There’s been a lot of press coverage in the past about creatine and muscle cramping. Are studies underway to investigate this?
  Many scientific studies have been published and presented about creatine over the past years, and we have never seen any scientific evidence that creatine increases an athlete’s chances of experiencing muscle cramps or “pulls.” In fact, results from one recent study conducted at the University of Memphis (entitled “Effects of Creatine Supplementation During Training on the Incidence of Muscle Cramping, Injuries, and GI Distress”) revealed no reports of muscle cramping in subjects taking creatine-containing supplements during various exercise training conditions. Among the test subjects were elite junior swimmers, college football players, and trained and untrained endurance athletes.
• Is the loading phase with Creatine necessary to experience any benefits?
  Necessary is a rather strong word. The loading phase is not required when using Creatine, but results of our university studies indicate that the loading phase helps you reach that magic muscle-creatine saturation point quicker than if you just started out with the maintenance dose. You can reach the same creatine saturation point by taking one serving of Creatine for 30 days as you would from loading for 5 days, but most people aren’t interested in waiting a month for results they could see in a week or less.
• Are there any unfavorable effects with using Creatine?
  Creatine occurs naturally in many foods, with an especially high concentration in red meats and fish. While using Creatine, you may notice increased urination, but this is simply due to the extra volume of liquid you’ll be drinking when mixing your Creatine. If you do not wait three to four hours between doses, you may experience some stomach discomfort. This is easily resolved by spacing your Creatine dosages throughout the day or cutting dosages in half for one to two days.
• What is the advantage of taking creatine in a powder versus a capsule or tablet form?
  Powder can be absorbed by the bloodstream more efficiently than a pill, which has a coating that must be digested first. Also, creatine is taken in gram amounts-which means, you’d need to take 20 1-gram capsules or 40 tablets per day to load. Needless to say, powder is much more efficient.
• If I’m trying to lose fat, should I worry about the calories in Creatine ?
  No. Creatine has no caloric value.

Latest Study On Creatine Safety!

Athletes who use the energy-building supplement creatine can train without raising their risk of injury, researchers say.

“Now we are seeing trends; everybody is finding similar results,” said researcher Mike Greenwood of Arkansas State University.

Some preliminary reports even indicate the risk of injury is lower among athletes who take the supplement. Although these are not definitive studies, the pattern of the findings argue against some criticisms of the training aid.

Creatine, which is present naturally in the body, works by increasing the muscle’s ability to refuel quickly. Supplementation is aimed at making sure enough creatine is always available for the job. Greenwood and his colleagues compared Arkansas State baseball players who were using creatine with those who were not. Users reported fewer cases of muscle pulls or strain, missed practices due to injury, and cramping.

Below is a nice list of some common PCT supplements you can use, all of the ones listed below are top of the line and will require a doctors prescription. (Yes they’re also available from certain online sources but we’re in the USA where they’re not legal to buy without a prescription, so we won’t even go there.) Lastly this article is simply providing you with information on the subject of steroids and PCT’s and in no way promotes the use of steroids. (So use them at your own risk) However if you’re going to take them it’s wise to know a little about them so this article will hopefully help you with that.

Also towards the bottom of the article there’s some Pro Hormones that are legal to use, and some PCT supplements that are 100% legal to buy from any online supplement store. So lets get started!

SERM

Clomid, stimulates the hypophysis to release more gonadotropin so that a faster and higher release of follicle stimulating hormone aud luteinizing hormone occurs. This results in an increase of the body’s own testosterone production. Clomid is a synthetic estrogen, however it does also work as an anti-estrogen. How does it work? Because it is a weak synthetic estrogen, it will bind to the estrogen receptor (ER) and not cause any problems. At the same time the increase in estrogen from steroids are blocked from attaching to the ER.

Nolvadex

Nolvadex is very comparable to Clomid, behaves in the same manner in
all tissues, and is a mixed estrogen agonist/antagonist of the same
type as Clomid. The two molecules are also very similar in structure.
It is not correct that Nolvadex reduces levels of estrogen: rather, it
blocks estrogen from estrogen receptors and, in those tissues where it
is an antagonist, causes the receptor to do nothing.

Cyclofenil

Cyclofenil, similar to HCG and Clomid in action. This drug is most commonly used to increase endogenous testosterone levels after a cycle in an attempt to avoid a hard crash while waiting for your hormone
levels to naturally balance. Similar to HCG and Clomid, cyclofenil seems to quickly and effectively raise natural levels. Cyclofenil is an estrogen that works as an anti-estrogen as well as a testosterone
booster.

Superdrol Or Superdrol Clones

I have compiled a few commonly asked questions new users ask before getting into superdrol . Please note that this thread is by no means makes you completely knowledgeable. I am not a guru on superdrol so please do not take this as the beacon of knowledge.

Frequently Asked Questions

• I am 18, I have had 4 years plus lifting experience, I feel I’ve reached a plateau and want to use superdrol ?

  I’ve heard this question over and over and would to prevent all those below 21 who want to use superdrol, or any other ph under the age of 21. This is basically inhibiting your body’s natural production of testosterone. Between the ages of 18 thorough 21, males experience the highest test production. If you feel you want to supplement, I would strongly suggest you look for Test boosters, like tribulus and 6oxo. Please note that this has nothing to do with your lack of so called maturity or the feeling that youngsters are careless. This is scientific and numerous studies have been performed in this regard.

• I have just got my superdrol , how do I use it ?

  The safest way to use superdrol is to keep the dosage low. All over the boards you can find people using superdrol up to high doses of 40mg. I would suggest the following cycle.

  Week 1 – 10mg
  Week 2 – 20mg
  Week 3 - 20mg

  I would personally never recommend over 20mg. 3 week cycles are proven to be safe and effective.

• What times of the day do I take superdrol ?

  SD has a low shelf life, around 6-10 hours therefore make sure you plan your intake every 6-8 hours. Different people have different opinions to this question. From what I’ve seen, the over all consensus is to take the first dose in the morning with an empty stomach with loads of water.

  The next with your preworkout meal with good fats like EFA’s , Flax and fish oils, peanut butter. Superdrol takes a heavy toll on your lipid profile. A carb and fat rich meal would somehow help a little bit here. This is my opinion, others differ with it. Preworkout superdrol gives awesome pumps during the workout/weight training routine.

• Does superdrol require a PCT ?

  Like every ph on the block SD needs a PCT.

• Give me a sample superdrol PCT ?

  wk1: 50mg Nolva or clomid, 600 6oxo,
  wk2: 50mg Nolva or clomid, 600 6oxo,
  wk4: 25mg Nolva or clomid, 300 6oxo,
  wk3: 25mg Nolva or clomid, 300 6oxo,

  Is 6oxo and Rebound XT good enough by itself for a superdrol PCT, most people say it is enough No! By no means is 6oxo or Rebound standalone strong enough to restart the test production in your body. You need a SERM! Period!

  Nolvadex is therefore ABSOLUTELY NECESSARY for an superdrolcycle. Please note its Nolvadex not novedex or nolvedex. Please look for Tamoxifen Citrate. If budget permits you can also look into NAC.

• Does running milk thistle along side superdrol inhibit gains ?

  No, silymarin does not inhibit any gains and does not have any chemical significance. It is purely for the liver. Its effect however is best in the preload and pct.

• What are other good supplements I can run along side superdrol to combat side effects ?

  Red Yeast Rice- A fermented rice product, that is our best fighter against negative sides form AAS concerning cardiovascular damage. Comprised of nine different monacolins, which are naturally occurring substances that help regulate cholesterol levels. Along with sterols, and monounsaturated fatty acids, it packs a strong punch.
  Dosage : 1.2g ED

  COQ10 - Although this is abundant in food sources, I feel it prudent to put on here. Not only does it show to help cardiac function, but it’s also imperative to be used with Red Yeast Rice. Can be used in combination with other cholesterol lowering supplements.

  Celery Seed - A powerful anti-oxidant, shown to not only lower blood pressure, but may have cancer fighting properties as well. And there is evidence to show its ability in aiding the liver.

  Hawthorne Berry - Also very useful to lower BP and keep it on check. A great on cycle supplement.
  Dosage 1000mg ed on cycle.

  Policosanol - A blend of fatty alcohol’s, shows great promise in its use as beneficial to cardiovascular health, to include the maintenance of healthy lipid profiles. There is also some theory to a synergistic affect with EFA’s.

  Dosage : 20mg 2x a day

  Saw Palmetto - The prostrate is one delicate part of your system that you do not want to affect under any circumstances.
  SP @ 320mg/day

  Primaforce ProLiver or Liv52.

  These supplements are very necessary ON cycle as well as in the PCT.

Stretch marks are a common side effect of growing fast. They can result from packing on pounds of muscle (a happy problem), or just plain packing on pounds of fat.

However, if you’re rapidly packing on pounds of fat then you’ve got worse problems than just stretch marks. Check out our Quick Fat Loss section!

Most likely we’re talking about the resulting marks under your arms, particularly the pec/delt tie-in region where the upper chest and front shoulder muscles connect. This region is most susceptible, due to the rapid muscle growth there

So, what exactly are stretch marks (straie)? They are the purplish streaks and scars that form when the underlying tissue grows so fast that the skin eventually tears along the growth site. You’re probably thinking, “Yeah right, that can’t happen to me.” Well, just try Creatine or 4-Andro. You’ll grow so fast with your workouts that you’ll have them all over…!

Stretch Mark Treatment

Okay, so you’ve got stretch marks, how do you take care of them? First of all, prevention is the best medicine. A diet deficient in minerals and Vitamin E can contribute to their growth. So, make sure you’re supplementing your diet with a good multi-vitamin/mineral.

Complex 24 by Eclipse 2000 is a good one. Max Muscle’s Super Complete is a good one too. You see, healthy skin is stretchier and more elastic.

A good multi-vitamin will ensure that your skin is healthy, not to mention the rest of your body. Poor nutrition, on the other hand (i.e., not taking your multi-vitamin and mineral supplement), will result in skin that tears and develops stretch marks rather than stretching to accommodate the growth.

The simple fact is this: whether you have perfect skin or not, if you’re a serious hard-training bodybuilder you will develop some stretch marks. So don’t feel bad! The two go together like… Dennis Rodman and multi-colored hair - they’re just unavoidable!

Tips & Tricks

Eat a well-balanced diet and take a multi-vitamin and mineral to ensure healthy skin.

Avoid heavy bulking during the off-season, since stretch marks are associated with growing too fast. Bulking-up usually means you’re packing on pounds of adipose tissue, anyway.
Every ounce of fat you put on you’ll just have to lose again anyway once you want to compete and look ripped. So, bulking up a little will probably be okay, just don’t overdo it.

Instead, make your goal to put on pounds of pure lean muscle. (Low Carb Proteins and Hardcore Muscle Gainers will help out tons!)

Don’t feel bad - we’ve never seen a serious bodybuilder that doesn’t have them, so if you don’t have them you’re definitely doing something wrong. Then again, if you didn’t have them you probably wouldn’t be reading this article…

Rub lotion that is high in vitamin E into the troubled areas. This will help speed up the healing process. Many bodybuilders report success with many popular suntan lotions. Coconut oil is also a favorite.

Hey, you can’t forget about the best way to get rid of them, hide them! A dark tan will make them totally vanish (not to mention make you look better)! The most popular products for this are Golden Sunless Tan and Sunless Tanning Lotion. Fast Tan and Show Tan are also good choices. Unless the marks are viewed at ultra-close range, they will be invisible and you will be tanner.

One more thing: make sure to wear clean workout clothes, besides not smelling too well if you don’t, you will have a better chance of not getting infected through the stretch marks on your skin.

A few tell tale signs of overtraining are listed below, if you suffer from any of these it’s worth re-thinking the way you workout:

• You constantly feel tired
• You don’t feel like training
• You’re losing your appetite
• You’re losing strength and muscle

As well as the above symptoms there are also some clear steps and guidelines you can follow to prevent overtraining, check out some of our recommendations below:

• You’re doing more than 10 sets per muscle group. Don’t be confused by the huge guys in the gym doing 10 sets of 150 kg’s on the bench press. These guys have either been working out for a very long time or they’re not using natural bodybuilding techniques to achieve their extraordinary results.
• You’re doing more than 2 to 3 exercises for any muscle group. Let’s say for example you’re training your chest. To not over train your muscles and to work your entire chest you only need to do the bench press and incline bench press. You don’t need to do the pec deck and decline bench press in the same workout. These extra exercises will lead to overtraining, so keep things simple.

• Training sessions greater than an hour. The ideal training program should consist of 5-6 exercises, 3-5 sets, and 6-8 and/or 10-12 reps. This should not take longer than an hour. Push yourself any harder and you’re likely to over train your muscles.
• Continually increasing the amount of sets performed. If in week one you do 3 sets, week 2, 4 sets, week 3, 5 sets, week 4, 6 sets and continually increase the sets performed, your muscles will eventually break down. The trick is to perform 3 sets in week 1, 4 sets in week 2, 5 sets in week 3 and then revert back to 3 sets in week one.
• Poor Nutritional intake. Your muscles need both a positive balance of protein and calories to grow. You should be eating eggs, milk, meats, fish, chicken, etc. along with fresh fruits and vegetables. If you fail to intake the right nutrition you’ll fail to grow, it’s as simple as that.
• Less than 8 hours sleep. Your body does most of its muscle building while you’re sleeping, so make sure you get the right amount of sleep.

If you follow the above guidelines not only will you avoid over training but you’ll start seeing the muscle gains you ought to be seeing. Training smart will get you better results and you’ll probably look forward to your training sessions much more.