WOMEN’S STARS OF 2016 ARNOLD CLASSIC BRAZIL

Anadrol Oxymetholone - the Best Steroid for Women

It may seem surprising but It may seem surprising but Anadrol (oxymetholone) is a good choice for women who wish to be conservative yet have very effective results.

Medically, you’d be astonished at the doses women and even girls have taken with very low virilization rates. So anyway, contrary to what intuition might suggest, Anadrol is not one of the riskier choices for women.

That aside, 15 mg/day of Anavar (oxandrolone) will be virilizing in quite a few cases. Probably about 5 mg/day of oxandrolone is comparable to 25 mg/day Anadrol (divided doses) for risk.
Primobolan up to 50 mg/week, divided injections, is a common and reasonable choice, but has some risk: not a particularly high rate though.

In the earlier parts of Denise Rutkowski’s career, he had her on 25 mg/day Anadrol. There is no secret here because he also published this. She obviously did very well with it and at that point she was not virilized at all.

The medical doses are pretty astonishing. The reason that 50 mg is the tablet size is because that’s the standard minimal medical dose, including for women and children! It used to be used extensively for improving red blood cell count.

There’s at least one paper in the literature reporting doses used for quite a large number of women and reporting low incidence of any side effects. And these doses were often more than 50 mg/day. Sometimes much more.

And further, 25 mg/day never go wrong. You see some women developing hoarse voices and facial hair naturally with time, so there must be some women that are right on the edge. But generally speaking, this is a conservative dose, yet quite effective.

The mg amount that women can tolerate of Anadrol is markedly higher than any other anabolic steroid. However, that said, it’s also true that effect per mg is less, but not enough so to make up the safety difference IMO. I would put 25 mg/day Anadrol (in divided doses) up against 50 mg/week Primo any time for effectiveness and it’s at least equally conservative.

Another thing about Anadrol that’s remarkable is that other anabolic steroids are very easily disruptive of the menstrual cycle. Even dosages such as 2.5 mg oxandrolone 2x/day commonly raise issues. Anadrol however medically has shown often only moderate effect on the menstrual cycle at 50 mg/day, and 25 mg/day only lightened and shortened the cycles slightly. Remarkably less disruptive.

As a rough rule of thumb: take a dosage that would be quite moderate for a man, nearly the minimum likely to be recommended that could still give reasonable results for a novice, then divide by 10 to have something that’s moderate but effective for a woman.

For each individual steroid, suggested mild-but-effective dosage range may differ from the above slightly, and of course the above also is only approximate because there will be diffferent opinions as to what would be moderate for a man. But if having nothing else to work with, if you see or are considering a dosage and want to do a quick “reality check,” the above can help. For example, say that someone is proposing EQ at 100 mg/week. Multiply by 10, and our comparison would be to 1000 mg/week of EQ for a man. That’s well above being a mild cycle. So we can see at a glance that this EQ dose is off, without having had to remember specific values for each steroid.

The best understood uses are single-drug, and single-drug works fine. Primo or Anadrol are top two choices for bodybuilding and fitness; oxandrolone is also acceptable but must be lower dosed than those two; for quality of life enhancement, very very low dose testosterone works fine. is a good choice for women who wish to be conservative yet have very effective results.

Medically, you’d be astonished at the doses women and even girls have taken with very low virilization rates. So anyway, contrary to what intuition might suggest, Anadrol is not one of the riskier choices for women.

That aside, 15 mg/day of Anavar (oxandrolone) will be virilizing in quite a few cases. Probably about 5 mg/day of oxandrolone is comparable to 25 mg/day Anadrol (divided doses) for risk.
Primobolan up to 50 mg/week, divided injections, is a common and reasonable choice, but has some risk: not a particularly high rate though.

In the earlier parts of Denise Rutkowski’s career, he had her on 25 mg/day Anadrol. There is no secret here because he also published this. She obviously did very well with it and at that point she was not virilized at all.

The medical doses are pretty astonishing. The reason that 50 mg is the tablet size is because that’s the standard minimal medical dose, including for women and children! It used to be used extensively for improving red blood cell count.

There’s at least one paper in the literature reporting doses used for quite a large number of women and reporting low incidence of any side effects. And these doses were often more than 50 mg/day. Sometimes much more.

And further, 25 mg/day never go wrong. You see some women developing hoarse voices and facial hair naturally with time, so there must be some women that are right on the edge. But generally speaking, this is a conservative dose, yet quite effective.

The mg amount that women can tolerate of Anadrol is markedly higher than any other anabolic steroid. However, that said, it’s also true that effect per mg is less, but not enough so to make up the safety difference IMO. I would put 25 mg/day Anadrol (in divided doses) up against 50 mg/week Primo any time for effectiveness and it’s at least equally conservative.

Another thing about Anadrol that’s remarkable is that other anabolic steroids are very easily disruptive of the menstrual cycle. Even dosages such as 2.5 mg oxandrolone 2x/day commonly raise issues. Anadrol however medically has shown often only moderate effect on the menstrual cycle at 50 mg/day, and 25 mg/day only lightened and shortened the cycles slightly. Remarkably less disruptive.

As a rough rule of thumb: take a dosage that would be quite moderate for a man, nearly the minimum likely to be recommended that could still give reasonable results for a novice, then divide by 10 to have something that’s moderate but effective for a woman.

For each individual steroid, suggested mild-but-effective dosage range may differ from the above slightly, and of course the above also is only approximate because there will be diffferent opinions as to what would be moderate for a man. But if having nothing else to work with, if you see or are considering a dosage and want to do a quick “reality check,” the above can help. For example, say that someone is proposing EQ at 100 mg/week. Multiply by 10, and our comparison would be to 1000 mg/week of EQ for a man. That’s well above being a mild cycle. So we can see at a glance that this EQ dose is off, without having had to remember specific values for each steroid.

The best understood uses are single-drug, and single-drug works fine. Primo or Anadrol are top two choices for bodybuilding and fitness; oxandrolone is also acceptable but must be lower dosed than those two; for quality of life enhancement, very very low dose testosterone works fine.

Women on Steroids Myth and Truth

Women on steroids, to many those three little words sound ridiculous; for many the idea of women on steroids is nothing short of a disaster waiting to happen. However, when it comes to anabolic androgenic steroids we have a topic that is one of the most highly misunderstood and quite often spoken of in a highly disapproving light regardless of who such a discussion pertains to and in that light more often than not inaccurate assumptions are made of a highly inaccurate nature. Many will indeed be surprised to learn women do in-fact supplement with anabolic steroids; sure, we’re all familiar with those who do so of a highly extreme end, those who have sacrificed all femininity for mounds of muscle but the reality does not stop there.

Year after year, every single day many women supplement with anabolic steroids; many of the women highly admired for their beauty who possess a fit and healthy look supplement quite regularly; we’re not speaking of a small number, in-fact we’re speaking of a fairly large number. Many female athletes from all walks of like regularly take part in the anabolic game and for good reason, it works but it remains this is a fact most are not willing to accept. Make no mistake, women on steroids pales in comparison to men who supplement with anabolic hormones but the numbers of female users far extends past what most understand.

There is no doubt about it, anabolic androgenic steroid use can be very damaging to a female but when a woman is educated on the matter and responsible use is implored use can be very successful. For women on steroids the biggest risk is virilization by-which masculine traits are brought forth. For any female this is a horrific end as a large part of our personal identity is connected to our sex and the attributes associated with it; however, this horrific end can largely be avoided.

For years many myths and legends have existed regarding anabolic androgenic steroids and the use thereof but it’s important to remember myths and legends are just that, myths and legends, meaning they are absent of truth. While some of these myths may hold some truth to them in-part unless the full truth is explained the rest of the assumption is either a lie or simple ignorance. Such assumptions can be seen on a host of message boards that deal in the topic of anabolic androgenic steroids; for years many have gone to such message boards to obtain anabolic information and while there is good information on many of them there are often just as many half-truths and inaccurate assumptions. We have taken some of the most common myths and outright lies from some of the most popular message boards on the internet that deal in such discussion regarding women on steroids and left you with only the truth. While you’ll find there is still much more to learn hopefully you’ll find this to not only be an interesting starting point but one that urges you to seek the truth.

Myth: Masculine traits will occur in women on steroids and it’s largely unavoidable.
Truth: While many anabolic androgenic steroids will produce such an effect there are certain steroids that can be used both effectively and safely without such an effect occurring. Most notably is the steroid Oxandrolone or as it is more commonly known Anavar. Most women will find Anavar to not only be highly effective but to possess little to no side-effects whatsoever. Women on steroids who make Anavar a stable part of their plan will find they build a leaner and tighter physique that still possesses all the femininity they began with.

Myth: Women on steroids will gain massive amounts of weight and turn into gigantic piles of muscle.
Truth: For some women such an end is desired and if so then absolutely, it can be obtained. However, anabolic steroid use will not by itself produce this end in a woman any more than it will for a man. This is a common misconception regarding anabolic steroids as a whole but one that is often used to scare women away. In order to be big you have to eat big; steroids or not this is an inescapable fact. Women on steroids who do not follow a mass gaining diet will not blowup into behemoths by any stretch; sure, they may indeed possess more lean muscle tissue but lean muscle tissue is a good thing. Lean tissue not only lends to a healthier body but one that is more appealing; the amounts of such tissue will be highly regulated by the amounts of food you take in but the doses of the steroids will also play a role. Women who are looking for a nice athletic boost in-terms of function or appearance can reach this end through steroid use and take it as far as they want from very slight to very extreme and everywhere in-between.

Myth: Most of the women on steroids are competitive bodybuilders.
Truth: Most of the women on steroids are not competitive bodybuilders at all; however, physique sports do make up a large portion of the total users. Many and by many we mean a whole lot of figure, fitness and bikini competitors of the physique world supplement with anabolic steroids and other performance enhancing drugs. Such use however by no means ends with physique competition but stretches to non-competitive fitness models to many of the celebrities the world loves and adores to some of the women you find attractive at your local super market who simply enjoy working out. There is a very good reason many women are able to hold onto a more youthful appeal and maintain a more well-rounded healthy look in far greater numbers and for far longer extended periods of time and it’s not some magical machine they step into; it is undisputedly performance enhancing drugs and anabolic steroids make up a large portion of this group.

Testosterone in Women

Testosterone is largely known as the dominant male hormone however, as the dominant female hormone estrogen is also found in males testosterone in women is also a reality. Both sexes need testosterone, both sexes naturally produce the hormone, however, the production of testosterone in women is to a far lesser degree than in men. The majority of women only produce approximately one tenth of the amount produced by men and for this reason a common myth and misunderstanding is that women do not need the hormone; nothing could be further from the truth. While it is true, its imperative nature is far from the degree it resides men but it still has an important role to play for both sexes and it is testosterone in women and its effects we want to discuss today.
Testosterone in Women Positive Effects:

While testosterone in women can share some of the same positive effects it provides in men the larger and more important ones revolving around the female sex do not revolve around muscle performance to the same degree due to increased levels leading to many problems (we will discuss as we go along.) One of the primary roles testosterone in women plays is however one of its primary roles it plays in men and it revolves around libido. Women with insufficient testosterone production will find their libidos greatly decreased and in many cases a desire for sexual activity an idea from the past. Women who suffer from decreased libido issues are highly advised to seek out testosterone replacement therapy options in order to improve this aspect of their lives.

As greatly an effect testosterone can have on sexual desire the role of testosterone in women has two important factors that must not be ignored. Women who suffer from low or inadequate levels open themselves up to osteoporosis and depression to a far greater degree than women who have adequate levels. Testosterone when produced in proper amounts will greatly strengthen a womans bone structure and as women are far more prone to osteoporosis than men this is an invaluable trait. As it is imperative to bone health it is equally imperative to mental health as well. Adequate levels of testosterone in women will largely be responsible for their general well-being in-terms of their overall state of mind; therefore, women who suffer from low levels will greatly see their quality of life improved once therapy is implemented.

Increased Testosterone in Women:

While this hormone is important, when testosterone in women reaches excess levels a host of problems can be found and if you are a women you will find the most prominent ones to be nothing short of horrible. Excess levels of testosterone in women can greatly cause a host of masculine effects and largely take away from femininity. For those who have high levels common effects may include:

    Deepening of the Vocal Chords
    Facial Hair Growth
    Body Hair Growth
    Hair Loss (Baldness)
    Acne
    Clitoral Enlargement

These possible effects brought on by increased levels of the hormone are effects most no woman would ever desire. While very few women will reach levels of a nature that can cause these symptoms naturally, the most common method is due to synthetic administration of testosterone.

Granted, as these problems can be far from desirable, testosterone in women can be increased beyond normal levels in-order to provide a means to reach a certain end and done so effectively and safely. As testosterone will promote muscle growth and preservation of existing tissue in men it will do the same in women. The difference here is the possible negative effects of such amounts; men do not have to worry about feminine effects if they take too much of the hormone. However if a woman desires to dramatically increase muscle mass, if they use very low doses of the hormone for far shorter durations than men, many times they can avoid these side-effects; however, just as many times they cannot. It is truly a role of the dice and impossible to predict. Most women who are looking for a solid performance enhancing boost are advised to stick to other anabolic steroids other than testosterone; most women will find steroids such as Anavar to be far safer and very effective.

Women and Anabolic Steroids

Anabolic steroids have been around for more than 70 years. The predominant users of these steroids have been men but over the past 30 years, women have also started to abuse these drugs. In fact, it is widely believed that many female athletes from the Eastern bloc countries in the 70s and 80s were loaded with anabolic steroids during sporting events. In North America, use of anabolic steroids is common but not often reported. Since the screening has become more rigid, many women are discreet about their usage patterns.

It is estimated that about 7% of high school girls have tried anabolic steroids and this number increases slightly over time. In sports, the number of women who take anabolic steroids is not really known but is believed to be quite high. Many women now seem to be taking anabolic steroids at a younger age. Once the body is built they enter professional sports where they only need maintenance treatments to keep up their physique.

The Problem
All the available anabolic steroids are synthetic derivatives of the male sex hormone, testosterone.  These drugs posses both anabolic and androgenic properties. Men take anabolic steroids to build muscle. Females take anabolic steroids for many more reasons.

Like men, women use anabolic steroid to build their body and also be competitive in the field of sports. There is also one important fact which all females have to know- the side effects and complications of anabolic steroids are much worse in females than in males.

Availability of anabolic steroids

Over the years, countless anabolic steroids have been developed and many have been discontinued by the pharmaceutical companies. Today, the majority of anabolic steroids are available only for hospital use to treat certain medical disorders.

Anabolic steroids for personal use are only available through illegal means. Some women get their steroids from foreign countries like Mexico, Thailand, Europe or over the internet. In each and every case, the quality and purity of these illegally acquired anabolic steroids remains questionable. Plus, many of the illegally acquired anabolic steroids have contaminants and fake products are also common.

The most popular anabolic steroids used by women include:
     
    Winstrol
    Depo testosterone
    Halotestin
    Anadriol
    Stanozolol
    Equipose
    Oxandrin

Most women usually start off with the low doses and generally take the drugs for a few months. Unlike men, the dose in women does not have to be high to produce the anabolic effects. When the dose is increased, many of the anabolic steroids have undesirable side effects which are not always reversible. Women who take these steroids see a noticeable effect in their body after about 3-4 weeks. The initial weight gain is usually from water retention and then the muscle mass build up follows. A female must exercise in order to build the body. Taking anabolic steroids without any formal exercise program only leads to obesity.

Most women who take anabolic steroids develop increased protein mass and reduced body fat. Women who have used anabolic steroids in the past claim that these drugs create a positive euphoria and increased awareness. Besides developing a sexy and trim body, these women also notice the obvious increase in strength. Unlike men, women experience a heightened sexual arousal when taking anabolic steroids.
Dose

Unlike men, the amount of anabolic steroid required to build the body is significantly much less in women. Women also tend to build the body faster then men. The key for all women who take anabolic steroids is to start low. The low doses mean fewer chances of side effects and minimal complications.
Side effects

Like all drugs, side effects also occur with anabolic steroids. The most common side effects seen in women who take these drugs include the following:

These side effects do not occur in all women nor do they all occur at the same time. Estimates indicate that about 1-5% of women suffer from some type of side effect. However, with long term use, a high proportion of women do develop mental issues which often never reverse. When the drugs are discontinued, unfortunately, not all the side effects are reversible.
Why women take anabolic steroids

Unlike men, women take anabolic steroids for several reasons. Some women have a body dysmorphic disorder- meaning they look at themselves in the mirror and are unhappy at what they see. Other women who take anabolic steroid to get bigger and stronger so that they can protect themselves. Others take the steroids to become competitive in sports.
Steroid abuse

The exact data on steroid abuse in women are unknown; every now and then a female athlete is caught with steroids in the body. Because of stringent screening criteria, the numbers of users are down but by no means eliminated. Many women take these steroids during the off season or while away on vacation.
Final point

Anabolic steroid use is common among women. Even though women are new to the body building scene they do know what it takes to build a body faster. There are some researchers who now indicate that women should abstain from use of anabolic steroids. Proper exercise and nutrition should be encouraged because the long term mental problems lead to disturbances in lifestyle.

Overall, most women who have taken steroids in the past now claim that the use of anabolic steroids never enhanced their competitive potential, but made a big difference in their sexuality.

Basic steroid cycle info for women

Important to remember, steroids BUILD muscle, and are not for fat loss purposes. If losing some extra pounds and toning up is your goal, then there are many products out there, geared to losing weight, besides the obvious of making a change in diet and your exercise routine.

Steroids should be considered when you have worked out for at least two years or more and are at your ideal body weight. Then any gains made by the steriod use, will be pure muscle, and your hard earned money will not be wasted.

A great beginner cycle for women is Anavar. Anavar is one of the mildest anabolics out there, with low androgenic activity. It is known to increase strength and add quality muscle. Any women fearing side effects should definitely stick to Anavar. At a low dose of 5 mg everyday, most women see no ill side effects. A typical cycle should run from 6-8 weeks.

Primobolan is another mild steroid. It does not convert into estrogen, which is a plus, if water retention is a worry for you. Most women respond well to a dosage of 50-100mg per week. A typical time frame to run this would be 8-10 weeks. Some side effects to watch out for include oily skin, acne and a possible increase in facial/body hair. Primobolan will give a slow, steady increase in strength and builds quality muscle.

Winstrol can be taken orally or be injected. Winstrol should not be used for a beginner’s cycle. Most women either love winny or they hate it. It is a favorable drug to be used in a cutting cycle, when your diet is good. Winstrol builds mass and gives awesome strength gains. Side effects can occur, and things to watch out for include deepening of voice, enlarged or sensitive clitoris, and acne. Women usually take 5-10mg daily. Keeping this dose low will decrease chances of unwanted side effects. It is usually wise to split the dose up during the day, to keep blood levels on an even base. With the injection, usually 25mg every 3rd or 4th day is a normal dosing. Run this cycle for 8 weeks. Remember to take milk thistle, because this steroid is stressful on the liver.

Deca is a popular steriod among female competitors. Even though it is only slightly androgenic, sometimes virilization can be expected. Keeping the doses low and monitoring for sides can nip these unwanted sides early. Sides will include excess facial/body hair; some women on the other hand report cases of losing hair. Once again, low dosing is key. Deca is not a fast builder of muscle, but slow, gradual gainer of muscle and strength. Women should start at around 50mg per week. If virilization is at all a concern, then possibly trying the shorter acting nadrolone Durabolin might be a option.

If you must dabble in testosterone, then Test Prop should be the choice; only because it is in and out of your system fast. So if any unwanted sides appeared, all that you need to do is stop using, and it will be cleared from your system fast. It’s good to spread the injections out, generally using 25mg to 50mg per injection, every 5 to 7 days. This cycle should exceed 8 weeks. Sides to look for include clitoral enlargement; excess facial/body hair; deepening of voice; oily skin; acne; and increase sexual libido (not a bad side, really ) It is very important to monitor your self closely while using test.

Women do not need to taper on their cycles of steroids; once the cycle is over, then just discontinue use (one good benefit of not having balls).

A lot of side effects brought on by anabolic steriod use is irreversible for women. Make sure you have researched and read personal testimonies before choosing your drug.

How Women Build Muscle

There are more myths and misconceptions about strength training than any other area of fitness. While research continues to uncover more and more reasons why working out with weights is good for you, many women continue to avoid resistance training for fear of developing muscles of Herculean proportions.

Other women have tried it and been less than thrilled with the results. “Don’t worry,” people say. “Women can’t build muscle like men. They don’t have enough testosterone.” This is, in fact, only partly true.

Many women, believing they wouldn’t build muscle, hit the gym with a vengeance and then wondered why, after several weeks of resistance training, their clothes didn’t fit and they had gained muscle weight.

The truth is, not everyone responds to training in quite the same way. While testosterone plays an important role in muscle development, the answer to why some men and women increase in muscle size and others don’t lies within our DNA.

We are predisposed to respond to exercise in a particular way, in large part because of our genetics. Our genetic makeup determines what types of muscle fibers we have and where they are distributed. It determines our ratio of testosterone to estrogen and where we store body fat. And it also determines our body type.

A Question of Body Type

All women fall under one of three body classifications, or are a combination of types. Mesomorphs tend to be muscular, endomorphs are more rounded and voluptuous and ectomorphs are slim or linear in shape. Mesomorphs respond to strength training by building muscle mass much faster than their ectomorphic counterparts, even though they may be following identical training regimens.

Endomorphs generally need to lose body fat in order to see a change in size or shape as a result of strength training. Ectomorphs are less likely to build muscle mass but will become stronger as a result of resistance training.

Building Just Your Heart Muscle

One of the fundamental principles of strength training is that if you overload a muscle, you will increase its size. With aerobic training, the overload is typically your body weight. Activities such as step training or stair climbing result in changes in the size and shape of the muscles of the lower body. Increasing the height of the step or adding power movements increases the overload.

For those concerned about building muscle, it would be better to reduce the step height or lower the impact of the movements. While this may reduce the aerobic value of the workout, it also will decrease the amount of overload on the muscles, making it less likely that you will build more muscle.

Training by the Rules

When it comes to strength training, the old rule still applies: To get stronger, work with heavier weights and perform fewer repetitions. To promote endurance, use lighter weights and complete more repetitions.

It’s encouraging to note that just like men, most women will experience a 20 to 40% increase in muscular strength after several months of resistance training.

Understanding your body type and how you might respond to exercise can help you set realistic goals and expectations. Avoid comparisons to others you see, at the gym or elsewhere, and remember that no two people are alike.

Focus on how good exercise makes you feel rather than how you would like to look. Accepting our bodies for what they are is a great way to get rid of the guilt or pressure we often feel to look a certain way.

Secret World of Women's Bodybuilding

It is a subculture that involves bulging biceps, protruding veins and never-ending workouts.

And for many of the women who take up the sport, bodybuilding can involve being stared at, whispered about, and insulted to their faces.

"They look at you like you're from outer space or something," says bodybuilder Yvette Williams.

"I remember people sneering and making lewd comments," says another woman. "'What is that? A man or a woman?'"

In the world of female bodybuilding, not only do women spend grueling hours in the gym pumping iron, pushing genetics to the limit, but many pay an even higher price for their 60 seconds on stage: The toll on their bodies can be irreversible, and the subculture can be all-consuming, obsessive and dangerous.

A Consuming World

"It's a horrendous sacrifice to make," says Katie Arnoldi, a former bodybuilder, referring to the hundreds of women who start out with big dreams but end up so desperate to succeed they may turn to performance-enhancing drugs. "But they're doing it."

Arnoldi started bodybuilding when she was 33 to get back in shape after the birth of her second child. But what started out as an innocent exercise plan quickly turned into an obsession as she fell deeper and deeper into the bodybuilding subculture.

"It's the opposite of anorexia," says Arnoldi, who wrote a novel called Chemical Pink about the world she left behind when she quit bodybuilding. "It's a compulsion. It's an obsession. And there is no satisfying that."

"Somehow it becomes an addiction," says Mimi D'Attomo, a former bodybuilder. "It's like an alcoholic."

Drugs That Transform

D'Attomo, who started bodybuilding when she was in her late 20s, became fanatical and her desire to win turned her to drugs. She started mixing chemical cocktails of steroids and diuretics after competing for three years.

"You can train as hard as you can," she says, "but realistically, it's almost impossible to make gains without anabolic steroids, because anabolic steroids help you recuperate so you never really feel the aches and pain."

Many women, she says, mix potentially harmful combinations of insulin, diuretics, human growth hormone, beta blockers, and anti-wasting HIV drugs.

"I feel to be a professional bodybuilder," she says, "you have to be a chemist. You have to know what to mix, what not to mix, or it could kill you."

Women can pay a devastating price for the advantages drugs offer them. The testosterone, for example, can cause disturbing male characteristics.

"They grow facial hair, their vocal chords thicken, their voices drop, they get hair on their chest and back, a woman's clitoris will grow into a male-like appendage," explains Arnoldi. "These bodies become what is normal to you. And then the real world is almost invisible."

D'Attomo knows all too well how that can happen.

"I didn't think I looked weird," she recalls. "It was normal for me … up until I went outside the gym and socialized outside with other people. Then I realized how different I looked. I said, 'Whoa, I'm freaky. I'm a freak.'"

Fortunately for D'Attomo, she stopped using anabolic steroids before the side effects became irreversible, but it took her three years to recover. The hormonal withdrawal caused her to gain 40 pounds, her joints ached and she suffered from depression. But many women who take steroids for too long may never lose the facial hair or deep voice, and may have pregnancy difficulties.

 Arnoldi says industry insiders know what goes on, but the sport is reluctant to test bodybuilders more strictly for anabolic steroids because big bodies draw big bucks.

Sandy Ranalli of the National Physique Committee, an organization for the bodybuilding and fitness industry, also says drug testing can just be too expensive.

"To be honest with you, we're such a small sport, it's just not financially feasible," says Ranalli of testing the athletes for drugs. She says they do, however, try to do random testing occasionally.

Ranalli adds: "There's steroids in every sport … But to say you're not going to get to the competitive level … without anabolic steroids, that itself is false.

The Sexual Subculture

Arnoldi, who says she quit after two years rather than take drugs, says chemical abuse is not the only dark side to the sport. Even more sinister, perhaps, is the strange sexual subculture that exists.

"There is this whole subset of men that would pay a lot of money to have a girl come over, get them in a headlock or wrestle with them," she says. "I've talked to these guys that are very excited by the idea of being overwhelmed by a strong female … by a big muscular female who can physically overpower them."

D'Attomo saw it, too. "I saw a lot of rich men sponsoring big women," she says. "They would pay for their everything in exchange for maybe a whipping."

But not all bodybuilders paint such a bleak picture of the sport.

For Lesa Lewis, a 33-year-old construction worker from Kansas City, bodybuilding is a challenge and a way to look and feel beautiful.

"I love the competitive part," says Lewis, who will vy in the prestigious Ms. Olympia competition this fall. "I love travel for the shows … I love looking in shape and looking fit."

Many women say it can be a liberating or empowering statement. But Arnoldi says despite the positives, the drawbacks remain.

"Nobody is making these girls do this," she says. "This is a choice … I don't see anything changing."

Women on Steroids

Women on steroids, to many those three little words sound ridiculous; for many the idea of women on steroids is nothing short of a disaster waiting to happen. However, when it comes to anabolic steroids we have a topic that is one of the most highly misunderstood and quite often spoken of in a highly disapproving light regardless of who such a discussion pertains to and in that light more often than not inaccurate assumptions are made of a highly inaccurate nature. Many will indeed be surprised to learn women do in-fact supplement with anabolic steroids; sure, we’re all familiar with those who do so of a highly extreme end, those who have sacrificed all femininity for mounds of muscle but the reality does not stop there.

Year after year, every single day many women supplement with anabolic steroids; many of the women highly admired for their beauty who possess a fit and healthy look supplement quite regularly; we’re not speaking of a small number, in-fact we’re speaking of a fairly large number. Many female athletes from all walks of like regularly take part in the anabolic game and for good reason, it works but it remains this is a fact most are not willing to accept. Make no mistake, women on steroids pales in comparison to men who supplement with anabolic hormones but the numbers of female users far extends past what most understand.

There is no doubt about it, anabolic androgenic steroid use can be very damaging to a female but when a woman is educated on the matter and responsible use is implored use can be very successful. For women on steroids the biggest risk is virilization by-which masculine traits are brought forth. For any female this is a horrific end as a large part of our personal identity is connected to our sex and the attributes associated with it; however, this horrific end can largely be avoided.

For years many myths and legends have existed regarding anabolic androgenic steroids and the use thereof but it’s important to remember myths and legends are just that, myths and legends, meaning they are absent of truth. While some of these myths may hold some truth to them in-part unless the full truth is explained the rest of the assumption is either a lie or simple ignorance. Such assumptions can be seen on a host of message boards that deal in the topic of anabolic androgenic steroids; for years many have gone to such message boards to obtain anabolic information and while there is good information on many of them there are often just as many half-truths and inaccurate assumptions. We have taken some of the most common myths and outright lies from some of the most popular message boards on the internet that deal in such discussion regarding women on steroids and left you with only the truth. While you’ll find there is still much more to learn hopefully you’ll find this to not only be an interesting starting point but one that urges you to seek the truth.

Myth: Masculine traits will occur in women on steroids and it’s largely unavoidable.
Truth: While many anabolic androgenic steroids will produce such an effect there are certain steroids that can be used both effectively and safely without such an effect occurring. Most notably is the steroid Oxandrolone or as it is more commonly known Anavar. Most women will find Anavar to not only be highly effective but to possess little to no side-effects whatsoever. Women on steroids who make Anavar a stable part of their plan will find they build a leaner and tighter physique that still possesses all the femininity they began with.

Myth: Women on steroids will gain massive amounts of weight and turn into gigantic piles of muscle.
Truth: For some women such an end is desired and if so then absolutely, it can be obtained. However, anabolic steroid use will not by itself produce this end in a woman any more than it will for a man. This is a common misconception regarding anabolic steroids as a whole but one that is often used to scare women away. In order to be big you have to eat big; steroids or not this is an inescapable fact. Women on steroids who do not follow a mass gaining diet will not blowup into behemoths by any stretch; sure, they may indeed possess more lean muscle tissue but lean muscle tissue is a good thing. Lean tissue not only lends to a healthier body but one that is more appealing; the amounts of such tissue will be highly regulated by the amounts of food you take in but the doses of the steroids will also play a role. Women who are looking for a nice athletic boost in-terms of function or appearance can reach this end through steroid use and take it as far as they want from very slight to very extreme and everywhere in-between.

Myth: Most of the women on steroids are competitive bodybuilders.
Truth: Most of the women on steroids are not competitive bodybuilders at all; however, physique sports do make up a large portion of the total users. Many and by many we mean a whole lot of figure, fitness and bikini competitors of the physique world supplement with anabolic steroids and other performance enhancing drugs. Such use however by no means ends with physique competition but stretches to non-competitive fitness models to many of the celebrities the world loves and adores to some of the women you find attractive at your local super market who simply enjoy working out. There is a very good reason many women are able to hold onto a more youthful appeal and maintain a more well-rounded healthy look in far greater numbers and for far longer extended periods of time and it’s not some magical machine they step into; it is undisputedly performance enhancing drugs and anabolic steroids make up a large portion of this group.

What are the Best Steroids for Women?

What are the best anabolic steroid for women? Are Anavar and Primobolan the best bets to minimize masculinizing side effects?

It may seem surprising but Anadrol (oxymetholone) is a good choice for women who wish to be conservative yet have very effective results.

Medically, you’d be astonished at the doses women and even girls have taken with very low virilization rates. So anyway, contrary to what intuition might suggest, Anadrol is not one of the riskier choices for women.

That aside, 15 mg/day of Anavar (oxandrolone) will be virilizing in quite a few cases. Probably about 5 mg/day of oxandrolone is comparable to 25 mg/day Anadrol (divided doses) for risk.

Primobolan up to 50 mg/week, divided injections, is a common and reasonable choice, but has some risk: not a particularly high rate though.

I first learned of Anadrol for women from Dan Duchaine. In the earlier parts of Denise Rutkowski’s career, he had her on 25 mg/day Anadrol. I don’t think I’m disclosing a secret here because he also published this. She obviously did very well with it and at that point she was not virilized at all. So from him mentioning this to me, I looked further into it.

The medical doses are pretty astonishing. The reason that 50 mg is the tablet size is because that’s the standard minimal medical dose, including for women and children! It used to be used extensively for improving red blood cell count.

I’m sure I could find it again, and I’ve posted it before, but there’s at least one paper in the literature reporting doses used for quite a large number of women and reporting low incidence of any side effects. And these doses were often more than 50 mg/day. Sometimes much more.

And further, personally I’ve never seen 25 mg/day go wrong.

I’m not saying it can’t: you see some women developing hoarse voices and facial hair naturally with time, so there must be some women that are right on the edge. But generally speaking, this is a conservative dose, yet quite effective.

The mg amount that women can tolerate of Anadrol is markedly higher than any other anabolic steroid. However, that said, it’s also true that effect per mg is less, but not enough so to make up the safety difference IMO. I would put 25 mg/day Anadrol (in divided doses) up against 50 mg/week Primo any time for effectiveness and it’s at least equally conservative.

Another thing about Anadrol that’s remarkable is that other anabolic steroids are very easily disruptive of the menstrual cycle. Even dosages such as 2.5 mg oxandrolone 2x/day commonly raise issues. Anadrol however medically has shown often only moderate effect on the menstrual cycle at 50 mg/day, and in my too-limited experience with it (as I generally don’t work with women on steroid cycles) 25 mg/day only lightened and shortened the cycles slightly. Remarkably less disruptive.

As a rough rule of thumb: take a dosage that would be quite moderate for a man, nearly the minimum likely to be recommended that could still give reasonable results for a novice, then divide by 10 to have something that’s moderate but effective for a woman.

(I don’t mean effective in the women’s pro bodybuilding sense.)

For each individual steroid, my suggested mild-but-effective dosage range may differ from the above slightly, and of course the above also is only approximate because there will be diffferent opinions as to what would be moderate for a man. But if having nothing else to work with, if you see or are considering a dosage and want to do a quick “reality check,” the above can help. For example, say that someone is proposing EQ at 100 mg/week. Multiply by 10, and our comparison would be to 1000 mg/week of EQ for a man. That’s well above being a mild cycle. So we can see at a glance that this EQ dose is off, without having had to remember specific values for each steroid.
I’d also take Winstrol out of the equation, as it’s possible (I’m not certain) it has a somewhat worse benefits/risk ratio for women than most other anabolic steroids.

Also in general I’d forget stacking for women.

Returning to the stacks you asked about, and in general to anabolic steroids other than Anadrol for women:

I can’t say that it couldn’t possibly be that some stacking method might give better ratio of muscle gain to side effects, but as to whether we know what that is, that’s another question entirely. The best understood uses are single-drug, and single-drug works fine. Primo or Anadrol are my top two choices for bodybuilding and fitness; oxandrolone is also acceptable but must be lower dosed than those two; for quality of life enhancement, very very low dose testosterone works fine.

How to Start Bodybuilding for Women

Strength training seeks to make a stronger you, while bodybuilding kicks the goal up several notches - to make your body a visual statement of rippling muscle and taut sinew. You can become a female bodybuilder and still maintain your femininity and appeal, as demonstrated by bodybuilding icons such as Rachel McLish and Marissa Rivero, successful actresses and beautiful models. To get started, you need mainly to commit to an initial three months of dedicated work, as well as planning and tracking your progress.

Commit to the Weight Room
Two to three days a week, you need to hit the weight room for a date with your barbells. Monday, Wednesday and Friday are ideal. You can focus on the powerlifts - the deadlift, squat and bench - to build muscle and in the process, burn fat. Expect to warm up by lifting light weights and to spend about an hour per session. Women: Don’t forget to train hard, after your first month or so of getting acclimated. Push yourself as part of serious training designed to pack on 5 to 10 pounds of additional muscle, advises fitness author Stuart McRobert.

Ramp Up the Cardio Intensity
Pick your favorite form of cardio - spinning, outdoor biking, running, hill sprints, swimming - and hit it hard. Literally. Brian Lebo of the Athletic Performance Training Center in Ohio advises HIIT, high-intensity interval training, as your way to burn fat in a time-efficient manner. Lebo advises a 3-to-1 rest-to-work ratio. In practical terms, this means you can for example go hard as you can on a hill sprint for 30 seconds, walk or jog back down the slope for 90 seconds, and repeat four times for an intense 10-minute training session.

Change Your Eating Habits
Processed and fried foods will be going bye-bye as part of your bodybuilding program. You’ll need five or six small meals each day with lean protein to repair muscles, carbs to fuel your workouts and healthy fats to satisfy hunger. Lebo advises that you create meal plans for your week. Rest your muscles a full 48 hours before working the same muscle group and get plenty of sleep.

Meal Ideas for Beginners
You may need to restock your pantry with lots of tuna and whole grains. A mini-meal may consist of oats and cooked egg whites; sweet potato and tuna; brown rice, chicken and greens; or tilapia and a quarter of an avocado. Figure competitor Ashley Toms, who describes diet as 90 percent of success in bodybuilding, similarly combines chicken, green veggies and steel-cut oats; whey protein shakes and oats; and snacks such as protein shakes or a handful of nuts.

Steroids and Women

“Steroids and Women” for many people it’s an odd sounding phrase; after all, when you think of anabolic steroids you normally think of massive, muscular men. Most people have no idea how important the relationship between steroids and women truly is, but it is we assure you massively important. It’s true; many more men supplement with anabolic steroids than women, and of course, you can easily pick out some women who do, but the numbers exceed the imagination of most.

Anabolic steroids can be very damaging to women for one specific reason; they can destroy her femininity. While true, anabolic steroids and women can co-exist in harmony; caution must, however, be applied; we’re talking about responsible use. Women have fewer anabolic steroids they can supplement with safely, and further, must implement extremely low doses. Let’s take a look at all the factors, everything you need to know; we’ll explain the fear, how to avoid it, and explain to you why the relationship between steroids and women is so crucial to society as we know it today. Absolutely, we’ll even show you which steroids most any woman can consider, and even how to mix and match all her PED’s; in short, your questions will be answered.

Virilization

When it comes to steroids and women, there is a universal fear; turning into a man. As you know, anabolic androgenic steroids derive from the primary male sex hormone testosterone, and as such, while no woman will turn into a man, if she’s not careful she can easily display masculine traits. Many anabolic steroids cause what is known as virilization, specifically put, changes that occur due to the high presence of androgens in the body. Androgens are hormones we all produce, both men and women, and essentially so with Testosterone and Dihydrotestosterone being primary. Of course, men require about ten times the amount as women, and when androgen production goes beyond the needed amount for a female, masculine traits can manifest. The most common virilizing effects include:

    Body-Hair Growth
    Clitoral Enlargement
    Deepening of the Vocal Chords

There is hardly a woman alive who would enjoy such effects, but guess what; plenty of women supplement with anabolic steroids and never experience a single one. The reason is simple; they’re not idiots. They’ve done their homework; they understand which hormones to take and which ones to avoid. They understand if virilization symptoms begin to show then that particular steroid is not for them; we’ll explain shortly.

Avoiding Virilization

When steroids and women coexist if we’re going to avoid virilization, and we’re assuming you want to, the first order of business is to choose anabolic steroids that carry low virilizing properties. Some steroids carry higher virilizing properties, and logic tells us, we’ll need to avoid these; this isn’t rocket science. Even so, let’s be clear; all anabolic steroids carry a level of virilization concern, some higher and some lower than others. When we choose anabolic steroids that carry low virilizing properties, in most cases, most women will be fine, but there is still a risk. As we are all unique individuals, some women will not tolerate some steroids at all even though another woman may tolerate it perfectly. Look at it like dairy products; most of us can drink all the milk and eat all the cheese we want, but some of us get sick if we even think about a cow; some of us are lactose intolerant, but most of use aren’t.

The key to avoiding virilizing symptoms is straightforward; choose steroids that carry a low rate of probability in this regard. Second, if for any reason virilization symptoms begin to show, discontinue use immediately. Once you discontinue use, the effects will dissipate rapidly. If you ignore the symptoms and let them set it, this is where true damage is done, and in many cases, where they cannot be reversed. At any rate, if symptoms show discontinue all steroid use; in your next go around do some examining of your prior use. Was your dose of a certain steroid too high? Maybe you simply need a lower dose that is more tolerable; maybe you need a different steroid altogether. In any case, if you’re smart and pay attention to your body you can supplement without these effects becoming problematic.

Steroids and Women – Not Just Bodybuilders

Competitive bodybuilders; when it comes to steroids and women these are the only women supplementing with anabolic hormones, right? Nope, you’d be dead wrong; in-fact, they make up a very small portion of the steroids and women family. If it’s a physique based sport, then there is a strong relationship between steroids and women; fitness, figure and even bikini, you bet, thousands of them supplement. This doesn’t mean they all do, but the majority is well-versed in anabolic steroidal supplementation. Then there are the physique models, the women you see advertising for your favorite protein bar or pre-workout formula; of course, many of them are competitors too, but either way most are supplementing.

Physique athletes and fitness models, “yeah, yeah” you say; you already knew a lot of them supplement, but many aren’t aware. Then we have the next group, and this is the one that will surprise far more than the above. When it comes to steroids and women, never has this relationship been as important as it is to our celebrity population. Look at the women of the silver screen from fifty years ago or even twenty years ago; for that matter, look at the women from twenty years ago who look better than they did twenty years ago. Do you think this is all plastic surgery; is it because they have the best trainers in the world? While these factors indeed play a role, without anabolic steroids and a host of other performance enhancing drugs, the female physique as we know it today in popular culture would not exist. What’s more, anabolic steroids aren’t all that expensive, and as these women have money to burn they have no problem dropping a few grand here and there.

These are the women supplementing with steroids, but they’re not the only ones; nope, we’re not done yet. You can find women supplementing with steroids, and women in almost all walks of life doing so if any kind of fitness is concerned. Female performance athletes, and even the gym rats that don’t compete supplement on a regular basis. These women recognize what men have for nearly sixty years; anabolic steroids will create a physique that is impossible to obtain without. Granted, far more men still supplement, but the amount of women who do would blow the minds of most if they truly had any idea.

Top Steroids

We established early on there are certain anabolic steroids women do not need to take; such steroids carry too much risk to a woman’s femininity, and if she wishes to protect it, she must avoid such forms. With that in mind, the only question is which anabolic steroids can women take? Without question, the number one anabolic steroid for any woman is Oxandrolone; more commonly known by its most popular trade name Anavar. Anavar is the most female friendly steroid of all, and while men can use it to it appears to be far more beneficial to women. Anavar is such a female friendly steroid, in most performance based circles it is informally referred to as “The Girl Steroid.” This steroid carries the lowest virilization rate of any anabolic steroid, and further, will provide every last trait a female could be alter with supplementation. Most all women can tolerate 10mg every day extremely well, with some women handling as much as 20mg every day perfectly. In any case, most will never need more than 10mg per day, but if more is desired it is recommended you increment up 5mg at a time. If you respond well to 10mg and want more try 15mg, if you still want more, the next go around try 20mg; however, there is something important you need to understand. The higher you go with the dose, the greater risk of virilization. In any case, most women can tolerate 10mg of Anavar a day for up to 8 weeks remarkably well; in some cases even longer if needed, but 8 weeks is our max recommendation with most only needing 6 weeks.

While Anavar should be any woman’s top choice, there are other steroids that can be solid options. Of such steroids, Primobolan Depot is the second most female friendly anabolic steroid. Oral Primobolan can be used, but as it is not a C17-aa oral steroid it is not recommended as most of it will be destroyed by the liver. At any rate, most women will find they tolerate 100mg of Primobolan Depot a week fairly well, but they must limit their use with 4 weeks of use generally being a safe time frame and 6 weeks being the max. Then we have the Stanozolol hormone, more commonly known as Winstrol. This one is more or less a 50/50 shot; about half the women who supplement with it will tolerate it well, while the other half won’t. In truth, perhaps a little more than half will tolerate it well, but it falls below Anavar tremendously in-terms of toleration. If it can be tolerated, most women will find 10mg every other day to be all they need. Injectable and oral Winstrol are both fine, but most women will find oral Winstrol to be the way to go as it commonly comes in 10mg tabs.

These are our top steroids for women, but as we’ll see soon there are other performance items that can be added to a stack that will tremendously enhance it. Of course, before we move on we must mention a few other steroids in passing. There are some women who may find extremely low doses of Equipoise to be beneficial, and in some cases even testosterone; especially if the woman is testosterone deficient. Most women will not need to touch these steroids, but they can be useful in very low doses; we’re referring to extremely low doses. This is something you may have to play with a little bit, and you’ll need to keep an extra close eye on virilization, but for the majority, these are items they should not touch.

More than just Steroids

As you have seen, steroids and women can coexist; it’s simply a unique relationship that has boundaries if a woman is to remain protected. With this in mind, while the above steroids can provide tremendous results, there are other performance enhancing items that can be added to truly enhance a physique to its maximum potential. There are six items specifically that can be added, and we have listed them all with additional notes where beneficial.

    Arimidex: an AI that can be used for estrogen control – should rarely be used and only by the hardcore where absolutely necessary

    Clenbuterol: a potent beta-2 stimulator perfect for fat-loss – Clen, as its most commonly known stimulates the metabolism to perform at a higher rate

    Cytomel: a thyroid hormone more commonly known as T3 – an extraordinarily potent fat-loss tool – use should be limited to only when dieting and typically only at the end of a diet for 6-8 weeks max so as not to cause damage to the thyroid

    Ephedrine: a sympathomimetic amine that is a potent weight loss tool – works well as a fat-burner and appetite suppressor

    Human Growth Hormone: normally referred to as HGH, this is a powerful peptide hormone – of all things to add to a stack this should be your number one choice – very anabolic, will enhance the metabolism tremendously – will promote recovery and a more youthful look overall

    Nolvadex: a popular SERM that can be used to control estrogen – perfect for pre-competition – can provide a tighter look when body-fat is low.

Women And Creatine Supplementation

Should women use creatine? What are the benefits for women, how much is needed, and what type is best? These questions and more answered...

Women And Creatine SupplementationCreatine is the most common muscle building supplement used. It is also the most tried and proven supplement. I believe that creatine should be a staple is one's supplement arsenal if they undertake anaerobic or resistance training.

In saying that, many individuals - especially training newbies and those looking at using creatine for the first time - ask a lot of very common questions on creatine usage. I have compiled a list of the seven questions that I see asked most often.

Creatine for Women - 7 Common Questions

#1 What type of creatine should I use?

There are so many types of creatine out there that it can be confusing deciding which one to use. If you're just starting out with creatine, stick to creatine monohydrate - the most tried and proven of the creatine types - and use a straight creatine product, as opposed to a product that includes creatine and has other properties.

#2 How long should I cycle creatine?

Creatine cycling is a personal preference option. Many individuals cycle creatine, using for 2-3 months before taking a month or so off. Others do not cycle it and use it all the time - I am one of those people, and the only time I have off creatine is if I have run out of my creatine/product containing creatine and are waiting on another.

If you are considering creatine cycling, be aware that your muscle creatine threshold levels return to baseline after three weeks of ceasing creatine usage.

#3 Is creatine loading necessary?

No, creatine loading is not necessary - like creatine cycling, loading is individual preference. The purpose of creatine loading is to reach the muscle creatine threshold faster - this is usually done by dosing ~20 grams of creatine daily for five days. However, using ~5 grams of creatine daily for three weeks will achieve the same result.

#4 How much creatine do I need?

Once your muscle creatine threshold has been reached, 2-3 grams of creatine daily is enough to keep them saturated. You will often see ~5 grams of creatine a day recommended - this is well over the necessary creatine required to maintain saturation and more than this is definitely not needed.

Once your body has reached its muscle creatine threshold (between 150-160 mmol/kg/dw for everyone), then using more than 3-5g of creatine daily is not going to saturate them any further, so there's no point in using more than that.

#5 When should I use creatine?

Creatine should be used daily. When you dose it is entirely up to you - there are several times that creatine can be dosed, including pre-training, post-training, and pre and post-training. If dosing pre-training I recommend doing it ~60 minutes pre-training, and if post-training, immediately after finishing training for best effects.

#6 Do I use creatine on non-training days?

Yes, you can use creatine on non-training days - this helps maintain creatine muscle saturation. I recommend dosing creatine on non-training days first thing in the morning. As far as dosage, 2-3 grams is adequate.

#7 Will using creatine make me bigger, faster, stronger?

Creatine is only an energy source of the body. Therefore, it will not directly make you bigger, faster, or stronger. However, it can indirectly aid in the achievement of these factors if your nutrition and training are targeted towards them.

WOMEN AND STEROIDS

Due to their hormonal make up, female athletes need to take a different approach to the use of steroids than their male counterparts. The specific compounds considered to be the safest for use by women are Anavar, Primobolan, Nolvadex, Winstrol, Maxibolin and Durabolin. It's also very important to note that even on low doses of these particular steroids, some women will develop virilizing effects. This is due to the fact that any amount of steroid introduced into the female endocrine system will trigger a reaction, since it's essentially a derivative of a male hormone. With this in mind, it's always recommended that low dosages of weak androgenic steroids are used for short periods of time.










SIDE EFFECTS

Most common side effects experienced by women using steroids are:

•     Acne and oily skin
•     Aggression
•     Male pattern baldness
•     Lowering of voice tone
•     Disruption of menstrual cycle
•     Clitoral enlargement
•     Increased hair growth on face, legs and arms

More positive side effects of steroid use in women would be:

•     Increased feeling of well being
•     Increased energy
•     Decreased recovery time from workouts
•     Heightened sex drive
•     Muscle and strength gain
•     Decreases in estrogenic fat (e.g. upper legs, abdomen, upper arms, butt)

2013 Ms. International

Chest Workout And Training Tips

A great upper body is incomplete without chest training. Find out why you shouldn’t be copping out of your chest workout!

When most women approach their trainers with their results wish list, they hope for a firmer stomach, shapelier glutes and thinner thighs. Trainers almost never hear a woman say, "I want a firmer chest." In fact, most females are under the impression that chest training should be left out of the picture!
To these women, chest development should be left to the men. They're afraid chest training will make them less feminine. Ladies, that thought process is junk! Just trash it. If you want a complete program and a body to be proud of, you need to include chest training.

These busted myths and programming tips will help you get past your fears and lead you to a chest revelation!

Myth 1 Chest Exercises Will Make My Boobs Smaller

This myth gets perpetuated because female bodybuilders sometimes hit the stage with flat-looking chests that are far from what we normally deem feminine. It's not the muscle that makes their breasts smaller; it's the extreme diet.
Most bodybuilders walk on stage with body fat levels that are far lower than what's considered healthy for a female. Breasts are primarily fatty tissue, so when body fat levels go way down, so do breasts. Aside from the women who have implants, most fitness and bodybuilding competitors just don't have enough body fat to keep their bras full.

As long as you sustain body fat levels that are well within a healthy range, you won't have an issue. According to the American Council on Exercise, women need to have at least 10-13% body fat for "basic physical and physiological health." Dipping below 10% (for ladies) may bring "underfat" health risks.

Myth 2  Chest Training Will Make My Breasts Firm

This myth just makes me laugh. Supposedly, with some bench pressing, your breasts will go from soft to rock hard. Who needs a sports bra now?
Training your pecs will build muscle underneath the fat makes up your breasts. As long as you aren't dieting too severely, your fat mass should remain. If anything, the added muscle helps your breasts appear fuller and might actually give a little boost to your cleavage!

Myth 3  Just Do Push-Ups

Most women add push-ups to their regular routine as an afterthought and then wonder why their upper body isn't looking better. As with any other muscle group, you need a sufficient level of exercise variety and weight resistance training in your program.
A combination of bench press, incline bench press, cable or dumbbell flyes and push-ups is the variation and difficulty you should be aiming for.
Once you reach a certain level of fatigue, push-ups aren't going to do much for maximizing strength gains. Unless you put a plate on your back or find some other way to add resistance to push-ups, they're not going to help you get stronger.
Instead, add them to the end of your workout as a finisher.

Chestivus For The Rest Of Us

Now that we've covered what not to worry about, here's what you need to know about chest training:

    It might seem like a good idea to use light weights for "tone," but remember that muscles respond best to a challenge. If you lift light weight for high reps, you'll be making very few fitness improvements and won't be doing much besides burning calories.
    You won't gain muscle mass unless you're eating a high-calorie diet -- all the heavy lifting you do on a standard or fat-loss diet will increase fitness and strength, but you won't get big, so don't be afraid to lift heavy!

    Keep your reps within the 8-to-10 range for bench press and incline bench press. For flyes, take it up to 10-to-12.

    2-to-3 sets of each exercise will be perfect for strength gains. Any more or less may not produce the results you want.

    For compound lifts like the bench press, rest one minute between sets. Also, try to hit your compound lifts at the beginning of your workouts.

    Between sets of flyes, decrease your rest to 45 seconds. Because you're just using your body weight for push-ups, rest only 30 seconds between sets.

Frequency

Depending on your current workout split, you can work your chest muscles up to 2-to-3 times per week. Make sure you take a day off between workouts.
If you're using an upper/lower body split, add this chest workout to your upper body days.

The Workouts

If you're feeling really frisky and want to add other compound movements before the accessory lifts, go for it.