Steroids

sport injury steroids performance enhancing drug

What’s up ? This is THE stephane ANDRE. With my training, I’m interested in biomechanics to avoid injuries. I read « Sport Medicine Media Guide » and I learned some good stuff.

We regularly read in news articles, the use of anabolic steroids or performance enhancing drugs by elite athlete. But you should know that these dangerous drugs are more and more used by children in college, high-school and middle school.

What

sport injury steroids performance enhancing drug

Anabolic steroids are synthetic derivatives of testosterone. Testosterone is a male sex hormone. Steroids help to create new proteins to increase the size and strength of muscles. The body is already doing this process naturally but steroids increase the activity of this normal process. Find performance enhancing drugs in communities, gyms or internet is easy.

Steroids are consumed orally or by injection. Anabolic steroids in themselves aren’t effective. However, when they’re used at the same time with a strength training, they increase the strength in an impressive way.

Side effects

sport injury steroids performance enhancing drug side effect acne

sport injury steroids performance enhancing drug side effect acne

sport injury steroids performance enhancing drug side effect acne

Performance enhancing drugs allow an athlete to have bigger and more powerful muscles, but users may have deadly health problems. Performance enhancing drugs have several side effects that continue to work even after you stop using them. Users are also more likely to have risky behaviors such as having unsafe sex or taking illegal drugs.

Symptoms of use of anabolic steroids are :

  • Acne (often severe) visible on the face and back

  • Severe mood change such as extreme aggression or suicidal behavior

  • Premature balding, breast enlargement (gynecomastia), irreversible shrinking of testicles in boys.

  • Deeper voice, shrinking breast and clitoral enlargement in girls

  • Dangerous enlargement of the heart that can increase bad cholesterol and blood pressure.

  • Irreversible liver damage

  • In children, premature closure of the growth plates, stopping normal growth of bones.

sport injury steroids performance enhancing drug side effect gynecomastia

sport injury steroids performance enhancing drug side effect gynecomastia

sport injury steroids performance enhancing drug side effect gynecomastia

A reason to take anabolic steroids

Anabolic steroids may be advisable for people who have lost testicular function like men with a testicular tumor. They’re also advised in some type of anemia to stimulate the bone morrow.

Prevent

The true is the problems of performance enhancing drugs aren’t solely related to elite athletes. Children are also exposed to this every day. Ask kids what they know about these drugs. Ask them if they know anyone in their school class who uses these drugs. Ask them if they know the dangers of these drugs. If you think that your children or children in your family might be experiencing these drugs, talk to your doctor.

It’s also important to talk to coaches and ask them if leagues or schools require annual physical exams for athletes. A physical examination by a doctor can detect the use of performance enhancing drugs in athletes (doping test). Ask coaches if any of their athletes have experienced performance enhancing drugs.

Stats

As many as four 4 American children and teens are using performance enhancing drugs such as anabolic steroids.

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-Steph

P.S. If you’re in Miami and you like Caribbean food, go to my cousin’s bistro to eat Haitian food, click here .

Stop To Be Shredded Everytime

black shredded athlete

black shredded athlete

I watched a Jamcore DZ’s video  and I learned good stuff.

Spring is here and I see that everyone wants to be shredded to show off this summer. I think it’s interesting to explain the difference between be shredded or cutting phase and losing weight.

Be shredded or cutting phase comes from the bodybuilding’s field. After taking muscle mass, be shredded allows to show your muscles striated in detail.

People confuse be shredded or cutting phase and a loss of weight. When you do a good weight loss, you lose water and fat without losing muscle mass and bone mass. When you’re shredded or cutting phase, you lower your bodyfat to 5% to see your muscles in detail as a bodybuilder competing.

Please, women and girls, stop saying that you are shredded or cutting phase. Naturally you have more fat than men and that’s normal because it’s to feed the baby when you will be pregnant. Your body programmed for that and that’s normal. For a woman or a girl to be shredded, it’s necessary to take steroids like women who participate in bodybuilding competitions. A clean weight loss is excellent and sufficient for toning and having a beautiful body.

Let’s talk about weight loss. There are plenty of stupid draconian weight loss programs. These programs cause loss of muscle mass, loss of bone mass, slow down metabolism and create health problems. I wrote 2 articles about it, click here  and there for Part 1  and Part 2 .

Wait

body under construction

I agree with this point of view and I think it’s necessary to be patient before be shredded or cutting phase. Wait 5 years before doing your first cutting phase. Make a clean mass gain for 5 years. Jamcore DZ waited 7 years before to participate in his 1st competition. At the 2nd competition, he felt like he was flat net to his competitors. He waited 3 years before participate in his 3rd competition. 10 years to gain muscle clean with a healthy nutrition to have nice muscle mass when he’s shredded.

So wait at least 5 years to have a healty muscle mass gain before to be shredded or cutting phase. Maybe you find that long but see the reasons :

  • 1st reason : Learn and understand how your body works.

  • 2nd reason : Learn the art of patience. You’re going to have trouble but all the best things are hard to get. You will realize each summer with your friends who will show off but your friends are flat. They believe that they have muscle mass but in fact they’re thin and dry and you arrive and BOOOOM !

  • 3rd reason : After 5 years when you’re shredded, it will encourage you for the next cutting phase. You know that you have to rest your body for several years by gaining muscles in a healthy way to have a better body for the next time. I know that there are people who want to be shredded after 2 years but the results are poor : less experience and more muscle loss because there aren’t enough muscles that was built so a small muscle mass visible. Me, the first time I was shredded, I was disgusted, I felt flat because I had a small muscle mass visible.

    It’s depressing and most people when they’re in this situation, they think to take steroids to show off with pictures on social media. This is happening right now on social media.

  • 4th reason : The more you’re shredded, the more you will regress because you lose more and more muscles. When you’re shredded, you lose some of your muscles, this is the process. So if you do this every years or every 6 months, you lose each time a part of the muscles that you have built.

The most common question

ask question

To start, people who tell you that you can do this all your life are liars. When you start training, you do something new to your body several times a week. It’s like a romantic relationship with a girl. It’s beautiful and after 6 months, she starts to piss you off, you start to piss her off and after you breakup. For muscle mass, it’s the same principle. At first you’ll build muscles and you’ll change your composition’s body, it’s normal.

After a while (2-3 years), your body starts to adapt and you stagnate. That’s when you’re looking for a training system that suits you, you focus on muscle isolation during an exercise, you improve your recovery and you evolve slowly. Gaining healthy muscle takes time and you have to accept it.

At the beginning of your training, you’ll lose fat and water and gain muscle at the same time for 2-3 years and then you’ll stagnate. Most of people who gain muscle get fat because they eat too much and don’t do cardio. Cardio all year is important to help control your weight. When I say doing cardio, it means doing cardio at a middle level, not cardio at a high level to be shredded. Doing cardio while you’re gaining muscle helps you progress because you keep a metabolism that works.

Share this article if you think it can someone you know. Thank you.

-Steph

Stop A Bad Habit

self sabotage

I watched an Olivier Roland’s video  and I learned good stuff.

You know, I had a lot of trouble stopping my worst bad habits. It was bad habits that sabotaged my life. Many people around me have the same difficulty I had because unfortunately nobody showed them a conscious step to stop these bad habits.

Think about it, eating healthier allows you to have better energy, better body weight and live longer. Just eating less pre-prepared meals and replacing that with healthy food allows you to avoid having hundreds of bad calories in your body and this make a huge difference in the long term.

It’s a concept that used in all fields of your life. I think you know the consequences of smoking and not playing sport ?

My old bad habits

Ok, I see you need to see concrete things so I’ll tell you the bad habits I stopped :

bong

  • When I was 15 years old, I started smoking weed (marijuana) and quickly I smoked bong or water pipe several times a day. I stopped smoking when I started to train to have a body like 50 Cent. And after, I realized that I was smoking weed (marijuana) to get away from my daily worries. It was like pressing the « Pause » button several times in a day.

    elric of melnibone michael moorcock

  • For several years, I have only read heroic fantasy’s books (Hawkmoon, Elric of Melnibone, etc) and no personal development’s books. It’s not a bad idea to read heroic fantasy’s books but read only that, it’s just entertainment. When I started reading personal development’s books, I realized that I had lost years of knowledge, references, tools, methods that today would be extremely useful to me. Fortunately, it’s never too late.

    fat food

  • For several years when I was doing Karate or Kung-Fu, I had a bad diet. I only ate pre-prepared meals, pizza, fat foods, sweet drink, candy and I didn’t like vegetables. Today, I have a better diet and I’m proud of the result. Since I have a tool that allows me to have my diet under control, it’s MyFitnessPal  on my smartphone (except for my Saturday’s cheat meal)

I like seeing the reaction of people when I explain to them what I eat at breakfast : rice(or pasta) with meat(of egg) and vegetables. I don’t know why breakfast is very emotionally loaded while this is the easiest meal of the day to change. When you only have healthy food in your fridge and in your closets, you have no choice to have a healthy breakfast.

It may be because of childhood memory that people like to have sweet things at breakfast but our bodies are evolving and we need to feed them differently. A child and an adult don’t eat the same amount of calories to be operational.

Wait here is another bad habit that I stopped. I used to play video games for hours. Sometimes with friends we played more than 8 hours non-stop. Once I invited many girls to my condo to do a « before » with my friends before going to the club. We decided to take the bus (public transport) because we wanted to drink a lot of alcohol.

The problem is that with my friends, we were too focused on the video game and we missed the last bus. The girls had gone crazy and they made us understand that it was the last time we (me and my squad) did this (especially an ex-girlfriend, it was sex versus video games). Since then, I haven’t completely stopped paying video games but I play much less because I don’t buy the new video game console.

I guarantee you that having stopped these bad habits had an incredible impact in my life.

Your future old bad habits

healthy food

Now I have a question for you. What bad habits you want ? What bad habits can you replace with a good habits ?

I advise you to make a list of bad habits you want to stop. When you have chosen the bad habit you want to stop, put in place a simple action to stop it. You can’t stop a bad habit in one night. You need to have a constant simple action to have excellent result.

For example :

  • If you want to eat more vegetables, you can use this grandmothers tactic that is to eat vegetables before dessert.

  • If you want to watch TV only for 1 hour, read a few pages of a personal development’s book.

Leave me a comment with a habit you want to stop and that simple action do you use to stop this ?

Share this article if you think it can help someone you know. Thank you.

-Steph

Back To The Source Of Human Strength (Part 2)

source river

I read a Nerd Fitness article  and I learned good stuff.

If you didn’t read part 1, click here 

Hypertrophy

When I started to train, I thought I can increase the amount of muscle fibers with strength training program. The truth is we have a specific number of muscle fibers. We can only increase the size of our muscles fibers, this is hypertrophy.

I discovered that there were several hypertrophies. Usually when people talk about hypertrophy, it’s sarcoplasmic hypertophy.

  • Sarcoplasmic hypertrophy

    This hypertrophy allows you to increase the amount of sarcoplasmic fluid in your muscles. This can increase the size of one of your muscles by 30 %.

  • Myofibril hypertrophy

    This hypertrophy allows you to strengthen your myofibril, the part of the muscle that contracts. This increase the strength of your muscle fibers, build strong muscles and super dense.

  • Transient hypertrophy

    This hypertrophy allows you to increase temporary the size of one of your muscles during and immediately after an exercice due to an accumulation of fluid (I still don’t know if it’s the sarcoplasmic fluid or glycogen) in the intercellular space. This is what gives the effect « the pump ».

To summarize to buid a muscle super dense and strong, it’s myofibril hypertrophy. To have bigger muscle, it’s sarcoplasimic hypertrophy. Transient hypertrophy is temporary and appears in the other 2 hypertrophies during the training.

During a strength training, here is what happens :

  • During an exercice you’ll break muscle tissue. Your body will repair this muscle and it will become stronger. Whenever you break muscle tissue, your body will do this process.
  • When you increase the number of repetitions, you increase the storage of glycogen in your muscle. This is where you muscle gets bigger.

For the training program

Strength training isn’t just lift weights. It’s more interesting and more complex than that.

Here are details :

chart hypertophy starting strength rep 1rm

A little help for this Excel’s table

  • Repetition (Rep) => An exercice is composed of a starting position and an arrival position. A repetition is when you make the movement from the starting position to the arrival position and you return to the starting position. All that make a repetition. For exemple when you squat, the starting position is standing. The arrival position is when your thighs are parallel to the floor and you return to the starting position, standing.

  • X Rep Max => This is the number of repetitions with the heaviest weight you are able to control. By exemple, 1 Rep Max (1RM), is that the weight is so heavy that you can do only one repetition. 10RM, is that you can control the weight successfully to do 10 repetitions. In the 11st, it’s the failure.

With this Excel table, you can have an idea to how you can do to gain stength (myofribril hypertophy) : A low number of repetition and heavy weight. To increase the size of your muscles (sarcoplasmic hypertrophy) : A high number of repetition and light weight.

ATTENTION : This Excel table give us an idea of how to do to reach our goal. It’s not something specific. When you do a high number of repetition to increase the size of your muscle, you gain also a little strength. Our body is smarter than us.

It’s for this reason I never understand girls or women who don’t want to « get bulk », so they do 3 sets of 16 repetitions or 5 sets of 1000 repetitions with a dumbbell of 2kg (4.4lbs).

It’s hard for a girl to bulk, no matter the weight or the number of repetitions, if they want to increase the size of muscles, that’s exactly what they have to do because it would make sarcoplasmic hypertrophy.

Recovery

recovery sleep

I’m sure you’ve already heard that muscles are built in the kitchen, not in the gym.

It’s because when you’re in the gym, you break your muscle fibers. When you’re outside of the gym, your body heals and your muscles become bigger and stronger. So it’s important to take a recovery’s day in your strength training program.

The general rule is to wait 40 hours before to work the same muscle group again.

Remember that your muscles works in team, which means that when you work your chest, you also work shoulders muscles and arms muscles.

Everyone at his own pace to recover, it depends on diet, sleep’s quality, age workout and other items like stretching or massage.

The basis of strength training is 4 days of training per week and one recovery’s day.

Sore muscles or DOMS

DOMS is the acronym for Delayed Onset Muscle Soreness. Sore means that your muscles haven’t recovered to 100 % (hence the « delayed onset »). This can last 1-2 days after your workout and this is normal. The process for your body to rebuild your muscles takes several days after a workout.

It’s normal that you have sore muscle for several days after your first training or after a long break. With each exercice, your muscle gets used to a movement and adapts to the stress caused by this movement so that you have less sore muscles. Stretching helps you to decrease sore muscles.

I think you motivated now, to start a strength training. Don’t worry, there is a lot of stength training program great for beginners on internet. The book « Starting Strength » is excellent for beginners, the Excel’s table of this article comes from this book.

 

 

I also put free strength training program at your disposal. Click on the links below.

Share this article if you think it can help someone you know. Thank you.

-Steph

3 Words To Say Everyday

do it now

I read a Nerd Fitness article  and I learned good stuff.

When I was a child, I was reserved and I was full of nonsense. I let go of thinks in my bedroom and I was doing everything at the last moment.

Few years later by doing research on internet about personal development, I found 3 words that help me to build health habits, improve my strength training, prepare meals in advance and pay my bills.

It’s very effective and simple. These 3 words are : Do it now.

Click

click

Often after using something , I left it there and there were tasks that I would leave aside to do the when I was less busy. Do you do that ?

When I came home, I played video games. I bought preprepared foods to save time in the kitchen. And of course, I had beers in my rucksack.

Looks at what was going on :

  • I went looking for a plat but all plates were dirty in the sink

  • After cleaning a plate and eating, I left the dirty plate in the sink.

  • After playing video games, I wanted to sleep but there was a bunch of clean clothes to put on my bed. Bam, I put my clothes on the side and I sleep.

  • I woke up and all my clean clothes were on the floor.

  • I went looking a plate for my breakfast and I saw a bunch of dirty plates in the sink, Bam, I shouted insults in the kitchen.

Every morning, I had a negative state of mind. I was a lazy dumb

Avoid overworking

overworking

When I was looking personal development website, I found this Art Of Manliness video . It’s Do It Now  .

When I watched it I said : « Shit, it’s me. It’s sucks ! ». When I wanted to change, I found some tips of Leo Babauta  and this motived me to :

  • Buid new healthy habits

  • Put my clean clothes in the closet instead of throwing them on furnitures

  • Clean plates immediately after eating. Now in the morning, everything is ready for my breakfast.

  • When I receive a mail, email or a message from my social media, I answer immediately instead of doing a reminder and responding later.

It’s my responsability

responsability

Do you noticed when you put something aside, you should manage it some day ? But I noticed when it happen, I must manage a lot of stuff in the same time that I had set aside.

Be indifferent to things

When we put something aside, it means that we’re indifferent. The problem is the day where we should manage it, we’re too tired.

Mental stress

Without knowing it, we accumulate mental stress by seeing things that have to be done. By exemple when I see a bunch of dirty plates in the sink. I know I need to clean them but I don’t do it.

Wait the deadline

A great exemple of a time when indifference and mental stress reach the maximum. I need to have more time to make my tax return and I have some hours left. Watch this beautiful Homer Simpson’s video , you’ll like it.

Wait, I’ll show how it went. It’s funny because my brother to the same thing now :

Clean clothes on my bed

It was always a problem before sleep, especially when I brought a girl back to my bedroom.

Train later in the day

Somedays, I was able to train in the morning but I didn’t do it. All of a sudden, it’s 23h (11pm) and I still don’t train. I trained at home because the gym closed.

Don’t write an article

Somedays, I didn’s write an article on my blog because there were a lof of cool stuff on Facebook, Twitter, Instagram, Snapchat ou this on Youtube . I had to write 2 articles the next day.

Do it now

do it now

By putting things aside, we find ourselves doing a lot of work because everything ends up at the same time. « Do it now » allow us to do 3 importants things :

Less work

We can work less and have the same results. Why work more and have more stress ?

It’s done

Anyway we have to do this task so let’s do it now. In this way, it’s done.

Less mental stress

Each time we make procrastination, we worry more about this task in our subsconscious. Improve our subsconscious, it’s improve our lives.

Do you know the 3 seconds techniques to talk to a girl ? it’s the same to do a task, more you wait and more doubt will make you become lazy.

Train today

If you do your training at the end of the day, do a micro train when you wake up. Do pushups and abs to be in mode « I’m in good shape ». This is will help you to stay motivated to do your training after school/work.

Cook meals for all the week

If you cook all your meals for the week, do it on Sunday. Prepare all your meals in advance to avoid to eat unhealthy during school/work. You don’t have excuses.

Emails

If you want save time with your emails, read and answer immdiately or archive.

Dirty plates

If you want clean plates everytime, clean your plates after eating.

Clean clothes

When your laudry finished, immeidately put it in your closet.

Letters

Open the letter and manage it immediately.

Do you have a funny story and the conclusion is « I can’t believe I was so lazy » ?

-Steph

P.S. Do you want free workout programs ? Click here 

Smartphone apps :

To track my calories, I use MyFitnessPal 

To track my workout program, I use Jefit 

I Like Legs Day

skip leg day

Today was the legs day and I like it. There are a few years, the evening before legs day, I wasn’t motivated. It was really the training day that I hated. You know at the gym, when it’s leg day everyone is : « Oooh no, good luck ! ».

When everyone in the gym is in the mood « Legs day is hell », it doesn’t give you the will to do. But when you see people who have a muscular upper body and a skinny lower body, it’s really ugly, it’s not harmonious. On internet you see examples more shocking.

I don’t know about you but I want to have a harmonious body, symmetrical. Having more muscle ? Yes I will, but proportionate with the rest of my body. When summer comes, my friend, it’s merciless ! The world sees better your body because of shorter clothes and when it’s not harmonious, BOOOM ! You didn’t work a lot on your body and it’s your fault.

skip leg day

About me, I saw a girl who lifts more than I squat. Squat is my challenge ! Romanian deadlift is also my challenge ! My challenge is that my legs should be as well as the upper body (ok, ok, beat this girl squat too). You also see people on the street that weren’t have a harmonious body. There are people who don’t train and have a harmonious body and other NO.

What is funny is that I have a program of 4 days and sometimes 2 times in a week, it’s the abs-legs day. Sometimes it’s a different muscle group but for gym people, it’s weird. Now for people I am « Mr. Legs Day ». I smile when I train my legs like my chest, shoulders, biceps, triceps, abs, back, normal. I like to train every part of my body.

You want the truth ? Now in the street, restaurants, shops, I feel people’s eyes. I hear « Wow, he is muscular; Oh my God ; But who is he ? ». The thing that makes me feel still uncomfortable is when I pass a group of people and all girls stare at me. You must see the boys face of the group, it’s mythical each time.

skip leg day

Yet I don’t consider myself like someone really muscular, I can do more. My goal is to have a body type like Men’s Physique. A handsome muscular body, shredded (not like for competitions) and harmonious. Having volume without having a good chest definition doesn’t interest me, I want muscles with a good definition.

Train legs is as important as the rest of the body and cardio. Now it’s your choice, do you want a symmetrical or asymmetrical body, a harmonious or deformed body ?

-Steph

Leg Extension

quadriceps

Today was leg’s day. I must confess that I begin to like more and more this day. Since I watched a Mike Rashid’s video in which he do squat to a girl in his way (especially this girl lifts more than me), it motivates me. Every time I squat I think about this girl because Mike Rashid pushes her to its limits and even in the end he said he went a little too far but the girl didn’t complain. She gave everything and I have a great respect for this warrior.

Usually I do Leg Extension with a machine, a machine with a cable like Lying Leg Curl. With this exercise, I have a pain around my left knee when I start to really work (ah yes, I do this exercise with one leg). The pain doesn’t prevent me to do exercice and disappears soon after. It’s not a pain that prevents me from working but I don’t know if lifting heavier weights it will worsen.

leg extension cable

When I wanted to do this exercise, the usual machine was broken but there is a new machine. This new machine is without cable and works with weights that are used to squat (the weight disc). I put my weights, I sit and doing exercise, no pain. Weird !?! When I do an exercise and it hurts, I am studying to improve my technique but when it’s on a machine, it’s not possible.

leg extension free weight
new machine

I don’t feel like I’m sitting in a different way and movement’s execution is almost the same. I don’t know how to explain but I could do it without pain. That’s cool, from today I will use this machine, it’s excellent. I’ll have better quadriceps, WOW.

And do you like legs day ?

Do you want have beautiful muscular legs ? Free fitness program (select a program and click on « Log in as Guest ») or read my eBook.

-Steph