The following exercises target the various heads of the deltoid muscle. The deltoid muscle is the three headed muscle which composes the main bulk of the shoulder, and is the muscle we must target if we wish to increase the size of the shoulder region. The muscle composes of three heads; the front (anterior), side (lateral) and rear (posterior) head. Below are four exercises which compose our workout, with information on how to perform the exercise, which deltoid head(s) it targets, and how many repetitions and sets’ to perform.

Lateral raise

This targets the side deltoid head.

Stand upright whilst grasping a set of dumbbells to the front of the body. Bend the elbows slightly, and keep the elbows fixed in this position throughout the exercise. Raise the arms to the side of the body until the elbows are at shoulder level. Slowly reverse the movement and repeat for repetitions.

Perform ten repetitions, three sets.

Do not allow the dumbbells/wrists to travel higher than the elbow, as this will shift stress away from the middle head and onto the front head.

Seated dumbbell shoulder press

This targets the front and side deltoid head.

Sit with a sound posture, whilst grasping a pair of dumbbells at shoulder level. Keep the elbows flared outward and the palms facing in front. Press the dumbbells above the head by extending the arms. Slowly reverse the movement and repeat for repetitions.

Perform eight repetitions, three sets.

Bent over raise

This targets the rear deltoid head.

Stand upright grasping a pair of dumbbells. With sound posture, lean forward so the torso is bent forward at forty five degrees. Bend the elbows slightly, and keep the elbows fixed in this position throughout the exercise. Raise the arms towards the ceiling, leading with the elbows until the elbows are level with the shoulders. Slowly reverse the movement and repeat for repetitions.

Perform twelve repetitions, three sets.

Upright row

This targets the front and side deltoid head.

Stand upright grasping a barbell to the front of the torso (an EZ bar would be more comfortable to the wrists, however). With a shoulder width grip, bring the barbell up to neck height, keeping the barbell close to the torso during the movement. The upper arms should be flared outward, with the elbows at shoulder level. Slowly reverse the movement and repeat for repetitions.

Perform twelve repetitions, two sets.

The upright row is not suitable for those with rotator cuff or wrist injuries.

A list of possible benefits from increased fitness

Improved heart health
Improved mood
Better sleeping patterns
Increase HDL (“good”) cholesterol
Greater flexibility
Stronger bones
Better body composition

Improved weight management

A big factor at play is the reduction in body weight often experienced by those who go from a sedentary life style to a more active one. Most people do not perform enough physical activity, and this has resulted in many people in the west becoming over weight. There is another aspect to this however – diet. Improving ones diet and increasing physical activity can drastically improve body composition, with a reduction in body fat and an increase in lean tissue.

Another important point is the increase in muscle size from physical activity. Those who regularly exercise will use their muscles a lot more than somebody who performs minimal physical activity, and therefore will likely have larger and stronger muscles. Increased muscle mass does increase body weight, but also increases the metabolic rate. That is to say, your body weight may increase, but it is lean mass, and the extra muscle tissue uses up a greater amount of calories. A female trainee is not going to turn into the incredible hulk from fitness training, and the extra weight gained in muscle tissue will likely be outweighed by the reduction in body fat initially.

How to perform the dumbbell chest fly

1. Sit on the edge of a flat weight lifting bench, grasping a set of suitable weighted dumbbells. Brings up so they are rest on your thighs.
2. Lay back onto the flat bench whilst simultaneously bringing your thighs upwards so you can bring the dumbbells above the chest with arms outstretched. Lay flat on the bench, with the dumbbells above the chest, arms outstretched, knees bent at ninety degrees, and feet planted to the ground.
3. Bend the elbows slightly, and fix the elbows in this position throughout the exercise.
4. Lower the dumbbells down an invisible arc, the opposite movement as if you were hugging something large.
5. Stop when the upper arms are parallel to the ground. Reverse the movement back to the starting position by contracting the chest muscles.
6. Repeat for repetitions.

Pre-exhaust with the chest fly

The chest fly can be performed with other equipment, not just a set of dumbbells. The exercise is also commonly performed with cables, which are often preferred due to the continual resistance, smooth motion, and greater flexibility. The “pec deck” is another variation of the fly. The great benefit of the chest fly is its isolation, with minimal secondary muscle groups involved in the exercise unlike the bench press.

Many trainees like to pre-exhaust with the chest fly. Pre-exhausting is a weight training technique in which an exercise is used before another to fatigue the target muscle. The chest fly could be used before the bench press, for example, to ensure the chest is fatigued prior to the pressing. Some trainees find the triceps and shoulders over power the chest during bench pressing, so by performing the chest fly before the pressing we can ensure the chest is fatigued and tired, and will therefore fail before the secondary muscles during the bench pressing.

The androgenic side effects of Tren are highly pronounced, so users whom are prone to such side effects may wish to avoid this steroid. Binding three times the rate of Testosterone to the androgen receptor, Trenbolone will more than likely induce acne, oily skin, and increased rates of male pattern baldness (MPB). Depending on one’s proneness and tolerance to such side effects, some users opt for additional compounds to reduce the androgenic side effects, such as the use of Accutane to reduce oily skin and acne.

Night sweats, insomnia and nightmares are widely reported with Trenbolone use. A user will also likely experience a decrease in cardiovascular ability whilst using Tren, so everyday tasks may bring about sweating. For these reasons, Tren is not suitable for cardio and sport based athletes, as the steroid will more than likely reduce performance whilst in the system. Water intake should remain high during the course.

The induction of progesterone related side effects may be experienced if the Trenbolone is stacked with a steroid which aromatises. This can be potentially problematic as progesterone related side effects are very common to oestrogen related side effects, so the cause of any side effects may not be certain. Some users opt to stack Tren with steroids which do not aromatise for this reason.

Tren cough is a widely experienced side effect from Trenbolone use. The cough is commonly experienced during the administration of the steroid, with the cough being uncontrollable. This can be a scary experience for the first time. Some users state that injecting the steroid slowly into the muscle tissue helps reduce the chance of the cough. The cough tends to begin with a strange taste in the mouth, followed by the aggressive cough.

Tren can bring about drastic chances to a bodybuilders physique, often hardening muscle and having the appearance of reducing body fat levels. The quicker acting ester (acetate) may be wise for a beginner to the steroid, as the compound can be dropped quickly from the system if any unpleasant side effects become too pronounced.

How to perform the exercise

The zottman curl is simple to perform, and can be executed whilst standing or seated.

1. Grasp a set of suitable dumbbells.
2. Ensure correct body posture, with back straight, chest up and shoulders back.
3. With your arms down by your sides and palms facing inward, curl the left dumbbell towards the shoulder whilst keeping the upper arm fixed to the side. Rotate the wrist as dumbbell is curled, so at the top of the movement the palm of the hand is facing the ceiling.
4. Lower the dumbbell by reversing the movement, but allow for the wrist to rotate a full 180 degrees by the time the forearm is parallel to the floor, so a palms down grip is used for the last portion of the descend.
5. Repeat for the other arm.
6. Repeat for repetitions.

Try to keep the torso and upper arms stationary during the zottman curl, so to minimise any secondary muscle involvement which will reduce stimulus to the arm muscles.

The zottman curl would be a great addition to any arm workout, with the biceps and the brachioradialis (muscle to the outer region of the forearm) stimulated effectively.

Clenbuterol is available in several formats, although the tablet form is most commonly used, in the form of 20mcg (0.02mg) tablets. Users should be aware of other drugs or substances they are taking which stimulate the adrenergic beta 2 receptors like Clenbuterol does. Breaks are taken from Clenbuterol to allow for an up-regulation of the beta 2 receptors. A popular example is Ephedrine, which may be chosen to be taken when the Clenbuterol is ceased (Ephedrine will still allow for up-regulation as it’s relatively weak).

Side effects experienced with Clenbuterol

There are a handful of side effects which are often noted when using Clenbuterol. Some of the side effects are listed below:

• Nausea
• Nervousness/Anxiety
• Headaches
• Sweating
• High blood pressure
• Cramps
• Possible long term sides effects to the heart

Those with existing heart conditions would be wise to rule out Clenbuterol, as well as anyone with a family history of such conditions.

Dosages

Due to the side effects noted with Clenbuterol usage, the dosage is often tapered up to allow the user to monitor their tolerance levels. 20mcg is typically taken on the first day, followed by an incremental dosage of 20mcg until 140mcg is reached. So, day one – 40mcg, day two – 60mcg, day three – 80mcg, etc. until 140mcg is reached after a week. The common side effects will often decrease over time, and by tapering the dosage the side effects are often experienced less. Once the full dosage is reached, the course is followed for two weeks. After this period the Clenbuterol is stopped for two weeks, and then the second Clenbuterol course can begin again (the user can taper up from 40-60mcg for these cycles). These mini courses can be continued for a three month period, and then a notable break from Clenbuterol would be wise.

Bodybuilders will usually use Clenbuterol when they are cutting down body fat levels, and therefore a duration longer than three months is not typically required. Females will tend to take a reduced dosage, with an upper limit of 100mcg. Some do use the drug in a different manner, however, taking between 20-40mcg of Clenbuterol during PCT to help maintain muscle mass due to the drugs anti catabolic characteristics.

Resistance training

The routine

Monday
Squat
Dumbbell bench press
Pull downs
Barbell curl

Wednesday
Deadlift
Shoulder press
Dumbbell rows
Cable triceps extensions

Friday
Close grip bench press
Close grip pull downs
Dips
Zottman curls

Weeks 1-2

Sets and rep ranges – all exercises 2 sets x 12 reps

Week one should be spent learning the new exercises which you will be performing for this program, so ensure you take a list of the exercises to the gym and possibly speak to a personal trainer about how to safely perform each exercise. Depending on your current fitness levels, the initial two weeks would be used as an introduction to the program, allowing for confidence, exercise form and strength levels to be enhanced. The resistance used should be moderate, slowly building into the third week.

Weeks 2-8

Sets and rep ranges – all exercises 3 sets x 10 reps

The following weeks should be performed with a higher level of intensity, placing sufficient demand on the muscles for them to progress in strength and size. Try to slowly add more resistance to the exercises, but only do so if the added weight allows you to perform the required number of repetitions and form is not hindered.

Cardiovascular

Cardiovascular training is to be performed first thing, ideally on an empty stomach. This can be performed three to four times per week, with each session lasting between 45-60 minutes in duration. The choice of exercise is up to you, although it should allow for a moderate level of intensity. The heart rate should be increased, as well as the frequency of your breathing. The correct level of intensity would be when you can say a sentence out loud, but have to stop after a few words to catch your breath.

Good choices for cardiovascular training include:

• Cycling
• Swimming
• Jogging
• Power walking
• Stepper
• Cross trainer
• Rowing machine

As with the resistance training, the intensity level should be slowly built up over the course of the program, and by week 2 or 3 the intensity should near to where I have detailed above. Your previous level of fitness will have a massive impact here, however. It is recommended you speak to your GP if you wish to start exercising, as not everyone will be able to start an intensive training program from scratch.

Dietary intake

The diet consumed during this program will have to be calorie constrictive to support fat loss, yet protein levels should be of a sufficient level to enable some level of muscle hypertrophy and repair. Key nutrients should not be missed, and plenty of fluids consumed to ensure optimal hydration.

Below is a sample meal plan. This should not be followed religiously, as a diet should be varied to ensure a spectrum of nutrients are consumed for maximum health and well being. Consuming the same foods can also become very boring. Meal choices and timings should also be adjusted to fit preferences, lifestyle and requirements.

7:00am – Wake, water consumed
7:15am – Morning cardio training for 45 minutes
8:15am – 2 slices of wholemeal bread with spread, item of fruit, 2 scoops of whey protein
10:00am – 2 oat cakes, item of fruit, 120g chicken breast
Lunch – Natural peanut butter sandwich (granary bread), carrot sticks
4:00pm – 4 oat cakes, low fat yogurt, 80g chicken breast
5:30pm – Resistance training for 45 minutes
6:15pm – 2 scopes of whey protein, item of fruit
Evening meal – White fish / red meat, sweet potato, mixed salad
Before bed – half a tub of cottage cheese, small serving of mixed nuts and seeds

After week 2/3 progression should be monitored, and the dietary intake tweaked if necessary. If too much weight is being lost or you begin to feel too tired, try slightly increasing servings. If weight loss is minimal, reduce serving sizes slightly and monitor again. There is no “one size fits all” when it comes to dieting, so monitor and adjust. For other meal plans and ideas, see the meal plan site.

How does Melanotan work?

Melanotan induces the secretion of melanin, which is responsible for the tanning and darkening of the skin. Darkening of the skin has been reported by Melanotan users who have not even been exposed to UV light, although the effects are much more notable when some UV exposure is experienced. A user may take a course of Melanotan whilst using sunbeds a couple of times a week to bring about a more notable tan.

Melanotan shares the traits of α-MSH (Melanocyte-Stimulating Hormone), and therefore has other characteristics such as impacting appetite (decreasing it), libido (increasing it), and hair pigmentation. Melanotan tends to bring about greater tanning to the face and arms compared to other areas of the body.

What are the side effects?

The long term side effects of Melanotan are not yet fully known, and anybody thinking about beginning a course should keep this in mind. Thanks to online forums the short term notable side effects of Melanotan are well documented. A list of these possible side effects is listed below (this list not inclusive, and the long term side effects are not known by the author):

• Nausea after the initial administrations of the peptide
• Vomiting (although this seems less likely to occur)
• Flushing of the face
• Appetite suppression
• Tiredness
• Dizziness
• Irritation

Most the side effects noted above are experienced up to a couple of hours after administrating the peptide. These side effects typically reduce after the initial few injections. Have a look online for forums where users share their experiences with Melanotan, such as the OPEDs (other performance enhancing drugs) forum on FitnessUncovered.co.uk. The Melanotan II Wikipedia page should also provide additional information and sources for further reading – http://en.wikipedia.org/wiki/Melanotan_II.

Important: Articles found on the site (www.fitnesshub.org) are meant for informational purposes only. Articles about performance enhancing drugs, illicit and illegal substances are not meant to encourage use or possession of substances. Such substances should only be prescribed and administered as advised and supervised by a suitable qualified and licensed medical professional.

How to skip

The first things to check before beginning the exercise is the rope and the space around you. The rope should be undamaged and be of suitable length to allow for an effective skipping movement. There should be sufficient space around you, free of people and pets.

1. Grasp each handle of the skipping rope, taking control of the handle with the thumb and index finger of either hand.
2. Stand up-right, hands down near the sides, and the rope in-front of the body.
3. As the rope is brought over the head to begin the exercise, the upper arms should remain fixed to the side of the body whilst the lower arms are slightly bent outward. The motion is mostly achieved through the circular motion of the wrist and not the elbow or shoulder.
4. As the string comes from down from behind you; jump, and remain on your toes. The jump should only be a few inches off the ground, and be powered by the extension of the ankle, opposed to the extension of the knee.

Improving your fitness with skipping

A fifteen to thirty minute skipping session could be performed two to four times per week to achieve increased fitness levels. The workout should begin with a warm up phrase, where the muscles are prepared for a more vigorous workout. This could involve a slow skip for 5-10 minutes. After this warm up you could stretch the muscles for a few minutes, and then begin with a quicker paced skip. A cool down would be wise at the end of the session, with a slow skip and stretch to the calf’s and thighs.

The scope for skipping is greater than just increasing the pace once you have increased your fitness and coordination. There are various tricks which can be brought into the session, such as cross over’s or doubles. Another method of increasing the intensity of the skipping workout is to bring the knees to waist height when jumping.

How to perform the deadlift

1. Load barbell with a suitable load.
2. Stand with your toes under the bar, feet spaced a few feet apart, and squat down to grasp the bar with a shoulder width grip (some people use a mixed grip; one hand over and the other under, as a way of increasing grip strength).
3. Keep the back straight, chest up and bottom down. Sit back, extend the hips and knees to lift the load until you are fully upright. Keep the bar close to your body throughout the movement and do not arch the back.
4. Once up-right, reverse the movement in a slow and controlled manner.
5. Repeat for repetitions.

The execution of the deadlift is difficult, and it would be wise speaking to a personal trainer or experienced lifter who can talk you through the form of the exercise. Incorrect form can lead to injuries, especially to the lower back.

Muscles recruited

The major muscles of the lower body are recruited during the deadlift, as well as the back, core and forearms:

• Lower back (Erector Spinae)
• Buttocks
• Hamstrings (rear of upper leg)
• Quadriceps (front of upper leg)
• Abdominals
• Rhomboids (upper back muscle)
• Trapezius structure (upper back muscle)
• Calfs
• Forearms

Powerlifters and strength based trainees will typically train within a lower repetition range, including single and double repetitions. Bodybuilders and aesthetic focused trainees will want to train within a repetition range which induces maximum muscle growth, which is commonly argued to be within 8-12 repetitions per set.