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

How To Do Dumbbell Squat

dumbbell squat

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

Standing with your feet apart. A dumbbell in each hand with your arms relaxed :

  • You look straight in front of you. You inhale deeply. You arch a little bit your back and squat down.

  • When your thighs are parallel to the floor, straighten your legs to return to the starting positon.

  • Exhale at the end of the effort.

dumbbell squat

This exercice mainly works quadriceps and glutes.

Note

This exercise is to do with middle weights. Sets of 10-20 reps give excellent results. Doing this exercise with heavy weight is useless.

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-Steph

The Reasons For An Asymmetric Body (Part 2)

asymmetical body

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

If you didn’t read the Part 1, click here .

When it’s a real weak point, the only thing you can do is to be persistent and patient. For this, it’s important that you learn to isolate and feel the muscle’s sensation.

Learning to isolate muscle involves 2 things :

brain muscle connection

  1. Intermuscular competition. Sincerely, 95 % of people do exercises don’t isolate and don’t feel their muscles. It’s not their fault, there are people who learn it intuitively. When you learn to use it with the « magic touch » technique, you’ll evolve much better and discover the real bodybuilding (the fake bodybuilding is to have the biggest muscles in the world).

    Intermuscular competition is to work a muscle but in fact, it’s the dominant muscle that works more than the muscle targeted by the exercise. For example, bench press targets chest but it’s shoulders and arms that work more than chest. Biceps curls target biceps but it’s forearms work more than biceps. Squat target quadriceps/hamstrings but it’s glutes work more than quadriceps/hamstrings. Intermuscular competition is the inability to isolate and work (feel) the muscle you should be working on.

    2. Engine program. The engine program is to connect your brain to your muscle. When you do an exercise, you leave a piece of memory in your brain, a piece of memory in your muscle and a piece of memory in your nervous system (the nerves in your muscle). When these 3 pieces of memory connect, this is the engine program. This is the brain-muscle connection. But beware, when you do an exercise with a poor execution, you do this exercise in « intermuscular » mode and repeating this exercise with a poor execution, you’ll create and improve a defective engine program. If you do an exercise with a good execution, you will create and improve a correct engine program.

Solution

solution

  1. Be more aware of intermuscular competition. That means you learn to isolate and feel the muscle you want to work. You need to be patient because it’s a skill that comes with time. Changing work angles for an exercise allows you to feel your muscle differently.

  2. Learn to isolate your muscle to improve your engine program. As you know now, during an exercise you create a piece of memory in your brain, muscle and nervous system.

  3. Discovers muscle contraction. You need to use an middle weight to discover the muscle contraction. It’s impossible to discover this with a heavy weight because, in this situation, you’re only focused on doing as many reps as possible. With a middle weight, you can focus on feeling your muscle because it’s a weight you can manage

  4. Learn how to transfer sensations. When you feel that your muscle doesn’t really work, corrects the movement’s execution to have the sensation on the muscle you want to work.

Execution, execution, execution. You need to practice as much as possible to improve your brain-muscle connection. This is the best way to evolve but I warn you, you need to be patient because it takes time. This is not something you learn in 12 weeks.

It’s also important that you organize your training program intelligently in the week. For exemple, don’t work your biceps 2 days in the row because your biceps need to rest. Organize the training of your muscle groups so that it doesn’t interfere in the recovery. For example, one day you train your legs and the next day you run. In this situation, you don’t help your legs to recover.

All former professional bodybuilders (who talk about this) say that steroids don’s help as much as the media make believe. Steroids only help to recover. Watch this Rich Piana’s video.

Personally, I don’s like steroids and I don’t advise you to use this. That is my position and I will repeat it again.

Now, it’s your turn. Start to learn to feel your muscles to improve your body. And the most important, be patient because it take time.

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-Steph

Stretching Of Trapezius And Neck

stretching trapezius neck

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

A hand on your head, you pull slowly to tilt your head to the side. This exercise stretches the sternocleidomastoid, all (anterior, middle and posterior) scalenes muscles, the upper part of the trapezius, splenius capitis , splenius cervicis , semispinalis and small spine muscles like longus colli, rectus capitis posterior minor, rectus capitis lateralis and rectus capitis posterior major muscle.

Attention

Pull your head slowly with caution. Stretching should be done gradually.

Note

While you pull your head, lower your shoulders to feel the stretch of your trapezius.

Concerning the neck

stretching trapezius neck stretching trapezius neck

Quadrupeds and anthropoids (such as the gorilla) have very powerful neck muscles to prevent the head from tipping forward.

For the human being, it’s different. When the human being is fully biped depleted thus a vertical position with the head at the top of the spine , the muscles neck have become less powerful because the muscle’s neck have solely as a function of balancing the head.

  1. When the human being became biped, the morphology changed. The face‘s size decreased, the brain’s size increased and the occipital hole moved to the center of the skull. As the head is at the top of the spine, the neck’s muscles have the function of stabilizing the head

  2. Gorilla which is partially a quadruped has a larger face, a smaller brain and the occipital hole is towards the back. To prevent that head tits forward, the neck’s muscles are very powerful and developed.

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-Steph

How To Do T-Bar Rows On Feet

t bar rows feet

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

Podcast

Knees slightly bent with the bar between your legs. Your take the handles with a pronated grip. Your back is straight and you incline your torso at about 45° :

  • Inspires and brings the bar to your chest

  • Exhale at the end of the movement

This exercise is similar to the barbell bent rows but it allows a better work of the back muscles because there is less need to focus on the body’s positioning.

This exercise works latissimus dorsi, teres major, infraspinatus, rhomboids, the middle part of trapezius and arm’s flexors (biceps, brachialis, and brachioradialis).

Incline your torso works your abs and spinal erectors isometrically.

With a supinated grip, this exercise especially works the brachialis and the upper part of trapezius at the end of the pull.

There are some machines that allow you to have a semi-pronation grip. With a semi-pronation grip, you intensely work the forearms muscles, especially the brachioradialis.

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

-Steph