Bodybuilding Questions and Answers

Q. Is there a difference between types of creatines that are currently available?
A. As some people are aware, you can now find creatine on the market in three forms: phosphate, citrate, and monohydrate. My feeling is that the phosphate variety is not easily absorbed by the body and for this reason will not yield effective and substantial results. The citrate variety seemed to be catching on for a time, but again the research is sketchy here. In fact, nearly all the positive clinical studies that have been done on creatine have utilized the monohydrate form, and this is the only form that I currently recommend. 

Q. How do prohormones boost testosterone?
A. Non-prescription prohormones are the basic, raw materials a man’s body needs to produce testosterone. The following prohormones (androstenedione, androstenediol, norandrostenediol, and norandrostenedione) are close “cousins” of testosterone. From a scientific standpoint, that means they’re only one small biochemical step away from actually being testosterone. 

Q. What are the most common benefits of using prohormones?
A. Benefits often include increased muscle size and strength, quicker muscle recovery, better energy and reduced joint pain; a heightened sense of well-being and a stronger libido.

Q. What is the difference between ‘Andro’ and ‘NorAndro’ prohormones?
A. ‘Andro’ prohormones support the production of testosterone. ‘Norandro’ prohormones support the production of nortestosterone.

Q. What is the difference between Testosterone and Nortestosterone?
A. Testosterone is the most important hormone in the male body. It plays a key role in determining energy, mood, libido, muscular development.  Testosterone is converted into the end hormones estrogen and DHT as part of the natural metabolic process. The production of these two hormone by-products can sometimes cause side effects (such as hair loss or prostate enlargement).
While the range of Nortestosterone’s benefits are somewhat more limited than those of Testosterone, this hormone does not convert to DHT or estrogen and is therefore a better option for androgen-sensitive men. Nortestosterone is also a better choice for men who specifically seek the anabolic effects of Testosterone such as increased muscle size, strength, and more rapid recovery from training and injury.

Q. I want to start bodybuilding. Guide me please on the kinds of workout, time period and the duration.
A. You should not start from  a program for advanced bodybuilders. Begin from basic exercises such as squats, presses, chin-ups and curls. Use weights you can complete 12-15 reps with. Train not more than 3 times a week and your workout should not be longer than one hour. Eat 5-6 meals per day. Sleep at least 8 hours. Here is a simple split: 
Monday: squats - 2 set of 15 reps; bench press - 2 x 12; chin-ups - 2 x max; barbell curls - 2 x 12; crunches - 3 x max.
Thursday: military press - 2 x 15; cable pressdowns - 2 x 15, barbell shrugs - 2 x 15; reverse crunches - 3 x max.
Remember: you should add one more set - warming up set of each exercise.

Q. What works best for rear delts?
A. The best exercise for rear delts is descending sets of bent-over dumbbell flyes. Take a weight you can do 12 reps with. Then make 3 cheated reps. Without any rest drop down a weight and take new pair of dumbbells you able to do about 10 reps with. Continue to decrease a weight set by set doing 5-10 reps until your  muscles give up. Rest about 2 minutes and make one more set, following the above mentioned technique. 2 sets are sufficient.

Q. I've been working out now for a year.  I have 15 inch arms. But from the front I cant seem to get my tricepts to "Stick out" from the side.  How do you get your triceps to pop out of your arm so that they look huge even from the front.
A. Here are some exercises that affect outer triceps:
Pushdowns with rope, Behind the neck dumbell extensions, Dips, Dumbell kickbacks, One-arm cable pressdowns, Behind the neck extensions, Lying triceps extensions.

Q. What is the best mass building biceps exercise?
A. Certainly standing barbell curl.

Q. How many days per week should I train?
A. Depends on your level. Average drug-free bodybuilder should train 2-3 times per week.

Q. The "Best Workout" - what's this?
A. The ideal workout is compromised of a minimum number of sets and exercises per body part, recruits as many muscle fibers as possible, and allows plenty of rest.

Q. Will alcohol effect my muscle gain? 
A. An occasional drink won't hurt.  But binge drinking or having a few beers a day is not good for gaining muscle and losing fat.  Alcohol is very fattening and it also retards muscle growth.  So try not to drink that often or large amounts

Q. I'm a woman, will weight training make me overly muscular? 
A. No.  Women generally cannot get as big as men.  If you are very worried about this, just stick to low weight and high reps.  Using this method you are sure not to add to much size.  Weight training can be very helpful to women in that it will increase the total numbered of calories burned in a day and it may help stop bone-loss.  So don't be afraid to pick up some weights, it won't do you any harm.