posted on Jan, 2 2013 @ 06:26 AM
Look, doing leg exercises (heavy exercises like squats and deadlifts) naturally increases your testosterone levels, the natural human growth hormone.
You don’t and shouldn’t need any steroids. Just heavy leg weights, a good diet rich in protein and a steady, consistent, maintainable exercise
regime. It’s pretty simple, really. Depending on your goals as to how many carbs you intake - if you want size then you eat a lot to fuel the
growth. If you want leanness then you keep carbs relatively low but protein very high. Things like red meat, fish and nuts are fantastic. But yes, you
can increase muscle mass by taking steroids and sitting on the couch. But there’s a natural, far more gratifying way to induce the same basic
affect, but clearly not as quickly and as intensely.
As for exercises - free weight vs. body weight... Do both. I do both. But do not rely on machines - they force you into an unnatural path and give you
a false sense with your actual strength. They build no balance or stabiliser muscles. I can leg press (machine) 200kg, for instance, but I can only
squat (free) 130kg... Pretty big difference for the same basic movement! If you can’t do the proper wide grip pull ups then start with a close grip
which seem to be easier but do tend to target biceps more. When I started to do pull ups in every session I noticed a marked growth in biceps, lats
and back. As you get stronger and more advanced you can try more challenging things like doing pull ups on olympic rings (amazing). Everyone is
different. Everyone has different goals and different needs so you sit down and work out what you want. Do you want to be massive and bulky? Do you
want to be athletic and ripped? Do you want to be a power lifter? Power lifters tend to be relatively small because lifting heavy weights for 30
second periods or less doesn’t really stimulate muscle growth but it certainly does not diminish strength and power gained. Horses for courses...
Fighters and boxers tend to use body weight exercises and the big ones like bench press and deadlifts. Iso exercises like bicep curls and the like are
more for appearance, really. Not so much functionality.
A general guide to your strength is you should be squatting and deadlifting around 150% of your body weight - so if you weigh 80kg that’s 120kg.
Bench press varies, but if you’re doing at least your own body weight you’re tracking okay. Ten wide grip pulls and 10 bench dips. If you can do
that then you’re going alright. That’s just a general guide. Endurance athletes clearly won’t be about to get anywhere near those marks - but
they don’t have to because it’s not their goal and need. Jason Strathman weighs around 77kg and his one rep max (1RM) for deadlift is 160kg... I
weigh the same and mine is 130kg. So he’s going pretty damn well. Doing over 200% of his body weight.