Greetings to all bodybuilding fans! My name is Pablo and I am a professional trainer with 15 years of experience in this field. Over the years, I have seen many successes and mistakes that newbies make. In this article, I will discuss the correct use of sports supplements, the different types of steroids, and common mistakes that can slow down your progress.
Properly Taking Sports Supplements
Sports supplements can significantly improve your performance if taken correctly. Here are some key recommendations:
- Protein: It is essential for muscle growth and repair. I recommend taking protein shakes immediately after your workout and throughout the day to ensure you’re getting enough protein. The standard dose is 20-30 grams per serving.
- Creatine: This supplement helps increase strength and endurance. Take 5 grams of creatine daily. Some people prefer a loading phase (20 grams per day for a week), but this is not necessary.
- BCAA (Branched Chain Amino Acids): They promote muscle recovery and prevent catabolism. Take BCAA before and after training, 5-10 grams at a time.
- Pre-workout supplements: These supplements increase energy and focus. Take them 30 minutes before training. It is important to monitor the dosage to avoid side effects such as increased heart rate or anxiety.
Types of Steroids and Their Uses
Anabolic steroids are often used to speed up muscle growth and increase strength, but they also carry serious health risks. I strongly recommend that you carefully consider their use and consult with a medical professional.
- Testosterone Cypionate: The main anabolic steroid used for gaining mass and strength. It can be given by injection or in tablet form. It is important to control your estrogen levels to avoid side effects.
- Nandrolone Decanoate: Popular for increasing mass and strength. Less likely to have androgenic side effects, but may cause fluid retention and joint problems.
- Trenbolone: A very powerful steroid used for cutting and bulking. Has significant androgenic effects and can cause serious side effects such as night sweats and aggressive behavior.
- Anavar (oxandrolone): Often used during cutting periods to preserve muscle mass. It is considered one of the safest steroids, but its high cost can be a limiting factor.
Mistakes Newbies Make
Mistakes early on can slow down your progress and even lead to injury. Here are some common mistakes and tips for preventing them:
- Poor technique: Beginners often try to lift too much weight, which leads to poor technique and injury. Start with light weights and gradually increase the load, focusing on proper technique.
- Neglecting to warm up and cool down: Warming up before exercise and cooling down after it are essential to prevent injury and speed up recovery. Don’t neglect these steps.
- Inadequate Nutrition: Nutrition plays a key role in bodybuilding. Make sure you are consuming enough protein, carbohydrates and fat. Not getting enough calories can slow down your progress.
- Overtraining: Training without adequate rest can lead to overtraining and fatigue. Monitor your condition and do not forget about the importance of rest days.
- Blindly following advice: The Internet is full of advice and training programs, but not all of them are suitable for you. An individual approach and consultation with an experienced trainer will help you avoid mistakes.