Steroids Use and Abuse

The level of competition in bodybuilding has increased drastically. While there were bodybuilders like Larry Scott, ripped to bone, in 60’s, now the situation is different. The meaning of bodybuilding has changed a lot. Many branches of fitness has come out. The bodybuilding is now a competition against who can pack on most mass of muscles. The trend of bubble gut too took a rise lately.  And with all these, the use and abuse of steroids started. Though it is undeniable that steroid use was not a thing in past, it surely is essential part now.

Steroids use and abuse

What are Steroids Made of?

Steroids are biologically active organic compound that is made of 4 rings arranged in specific molecular structure. Steroids are hormones that is secreted by 3 endocrine organs: testosterone by testicle, estrogen by ovaries and steroid hormones like cortisol and aldosterone by adrenal cortex. Cholesterol is the parent compound where steroid is derived.

Steroids are made up of 17 carbon atom arranged in 4 rings. They fall under lipids because they are hydrophobic and insoluble in water.  Though shocking, but cholesterol is most common steroid.

Steroids Use and Abuse

Types of Steroids

Commonly or by how it is used, the steroid is of two types:

  • Oral: It is absorbed by the stomach and then metabolized or regulated by the liver.
  • Injectable: It is absorbed slowly when injected directly in the muscles. It bypasses the liver.

Specifically, there are main 2 types of steroids.

  • Anabolic Androgenic: They are like testosterone which builds muscles and promotes masculinity.
  • Corticosteroids: They are anti-inflammatory and suppress the swelling.  Generally, it blocks the cortisol release.

Both of these have specific function in the body. Steroid is hormone and is responsible for the functioning of body in cellular level.

Steroids work by altering the testosterone to increase its effects. It basically affects the androgen receptors on certain cells, including muscle cells and promotes tissue production. Steroid also blocks the effect of cortisol, a muscle eating hormone which is induced by stress and other. Exercising makes the androgen receptor sites available and thus, muscle growth takes place.

Benefits of Steroids

Steroids have got pretty bad reputation but still athletes use them. So, there are benefits as well. Those whose take steroids are usually athletes or patients with some medical disorder. Some of the benefits of steroids are as follows.

  • Increased muscle size
  • Increased muscle strength
  • Quicker recovery time
  • Treatment for patients who require rapid muscle growth

Short Term Effects of Steroids

Benefits of steroids come with short term effects while usage. Steroid use is like addiction, once in it, you will want to get back to it again and again. Though, steroids use and abuse come with several short term effects. Some of them are as below.

  • Acne
  • Mood swings
  • Small appetite
  • Trouble in sleeping
  • Fatigue
  • Decreased sperm count
  • Irritation
  • Impotence
  • Shrinking of testicles

Though these are short term effects of steroids use and abuse, these are pretty irritating and very unwanted.

Negative Effects of Steroids

If something has got such a bad reputation, there must be some facts in it. Steroids are widely used by bodybuilders as performance enhancing drugs. Naturally it is not possible to have such huge lean mass at such low body fat percentage. The paper thin skin look comes at a price. Some of the side effects of steroid abuse are given below.

  • Shrinking of testicles: As testicles stop producing testosterone in the body,as it comes from outside, the testicles shrink in size.
  • Excessive hair growth in female: Steroids mimic the action of testosterone in body. Testosterone is male primary hormone. Hence, steroid abuse gives manly characteristics to the female.
  • Rapid Mood Swings: There is unexpected mood swings every now and then.
  • Gynecomastia: Also known as development of man boobs becomes common in man. Breast tissues start growing in the male body.
  • Stroke: The rupturing or blocking of the blood to the brain causes stroke.
  • Heart disease: The increased heart rate is due to the high muscle mass. Heart needs to work harder to feed them. Hence, due to clogging of blood, heart fails to function causing heart attack.

These are just few of the side effects of steroid use and abuse. As steroid is hormone, these influence the characteristics of gender. Testosterone being male hormone, it affects female and estrogen production from excess testosterone affects male.

Also Read: Importance of Supplements

Long Term Effects of Steroids

Many side effects of steroids are from outwards or can be noticed physically. But some long term effects of steroids cannot be noticed physically. Although the steroid abuse is like addiction, it doesn’t trigger the same response and at same intensity in brain as with cocaine and others. The effects of steroid can happen over longer course of time, altering the brain for long period of time.

Long term use and abuse of steroids can cause effects as such:

  • Aggression and anger: Commonly known as roid rage, it is most common yet serious side effect. Over the course of time, the personality of person changes. The aggression becomes the primary weapon and anger becomes normal.
  • Kidney Failure: As the products need to be passed by the kidney, the oral use of steroid makes kidney weaker in long term. After long term abuse of steroids, the kidney fails to work.
  • Heart attack: The unnatural amount of blood the heart needs to pump to keep those muscles alive stresses the heart. As heart too is an organ, its size too increases resulting in blockage of path of blood flow. This results in heart attack.
  • Tumors in liver: Liver filters out the toxins from the body. The excessive use and abuse of steroids causes the growth of tumor  in the liver.
  • Dependency: Most of the function of the body shuts down due to availability of testosterone from outside. The testicles shrink, body becomes restless and energy always seems to be low. Due to these factors, the dependency of body upon the steroid use increases. The body won’t function normally without steroids.

Some common Steroids

Some of the common anabolic steroids are as follows:

steroids use and abuse

  • Testosterone
  • Androstenedione
  • Stanozolol (Winstrol)
  • Nandrolone (Deca-Durabolin)
  • Methandrosteolone (Dianabol)

PCT (Post Cycle Therapy)

Most bodybuilders have lived longer despite of steroid abuse. Steroid use needs to be in cycle form; on and off. When your steroid cycle finishes, you need to have proper PCT to regain the loses steroid has done to your body. The effects of steroid minimizes when it is completely out of the body. PCT does the exactly same thing as minimizing the effects of steroid.

There are different doses of different drugs that needs to be take for fixed period to flush out steroid from our system. This continuous abuse of drugs is very stressful for heart, liver and kidney as a whole.

Steroid Good or Bad?

Steroid are hormones. Any foreign body in our system is always harmful. Bodybuilders in past used to take steroids in limit that they could handle. The PTC too was less stressful. But as the competition of packing muscle has started, there is abuse of drugs rather than use. There were multiple death in 2018 alone of some famous celebrity.

Steroid abuse might make you look stronger, huge and terrifying from outside, but it is opposite inside. Unless you earn from your body, even supplements are not necessary for you. The use and abuse of steroid is killing many out there, don’t be the next one. Steroid shall never be an option for you.

These are few of the topics on steroids use and abuse. Don’t be tilted more towards the use and abuse of steroids. Steroid comes with very huge price, more often death. Playing with your health when you are totally blank about what you are doing is foolishness. Don’t do steroids.


Inner Chest Line Workout

There are lot of people doing workout for inner chest line. They come up this workout from the internet or learn from buddies and start doing them. They don’t bother to refer their trainers at gym or some experienced lifters or even investigate on their own. There is no such thing as “inner chest” at least in existence. This is just the word to reference in the layman way the area between the two chest muscles.

There are just two parts to the chest muscle, pectoralis major and pectoralis minor. There is no lower chest in theory as well, it is just the different angle of targeting the big chunk of pectoral muscle.

About Inner Chest Line

While it is physically visible in the chest area, it cannot be specifically targeted. You cannot do bunch of exercises and make the inner chest grow. It comes as a consequence of building the overall chest muscle. It is the area which connects with the sternum or the breast bone. The movement of arms with relation to the sternum while doing chest exercises will determine the focus on the inner part of chest.

While there is pretty much great role of genetics involved about how your chest muscles are going to grow. There is not much you can do about how it will look. Some have big sternum which creates greater gap between the chest muscles while some have very fine line giving some awesome aesthetic look.

How to target inner chest?

Now as you know that there is no inner chest muscle in specific, targeting it specifically is not possible. However, you can do some exercises or tweak some exercises that will put much more tension in the muscle. You will feel the tension equally spread over the muscle fibers.

To get that tension in the muscle, you need to incorporate exercises where the arms actually cross each other or even meet in the middle. Giving you a hard squeeze in the chest, the result will be muscle growth. This growth will grow your inner portion of chest as well.

inner chest line workout

Exercises to target inner chest area

There are few of the old-school exercises that will help you go beyond your thoughts. With the constant tension in the muscle and greater contraction, your muscles will stretch in whole new direction is you haven’t felt so. Some of the workouts are as follows.

  • Cable crossover

    Cable crossover is few of the workout for inner chest line where your arms can actually cross each other. With your arms crossing, there will be huge tension in the middle portion of the chest due to contraction. And contraction and extension is the way how muscle work and grow.

    Also Read: Chest Workout Plan With Dumbbell

  • Close-Grip Dumbbell press

    With your palms facing each other and dumbbells touching each other throughout the movement, at the end of the movement, you will have great contraction. As a result, there will be overall growth in the chest with the growth in the middle area as well.

    inner chest line workout

  • Dumbbell Press

    Switching back and forth between dumbbell and barbell press for chest might be beneficial as well. While doing barbell version, your overall strength increases and you have greater stretch, dumbbell will provide you greater range of motion. You can squeeze your chest muscle more at the top.

  • Pec Dec Fly

    This machine, Pec dec fly, it mimics the dumbbell fly version. While you lose tension at the top of the movement in the dumbbell version, this machine provides constant tension in your muscles even at the end as it is not gravity driven workout. This too will help you with the stretch and contraction of the chest muscle throughout the movement.

Workout Getaway

So, next time someone asks you if you can target the inner chest or ask you for the inner chest line workout, your answer should be no and yes at the same time. Yes you can train them, but you cannot “only” train them. Perform these workouts given above, you can develop your overall strength and size as well with the inner line you want. Again, how your inner line is going to look like depends on your genetics. If you have thicker sternum, you will have bigger gap and vice-versa.

But if you have huge chest muscles, no one is going to pay attention to the gap anyway. Mix these inner chest line workout and tweak your movements to add a little extra squeeze in the muscles. With the overall development of the chest, your areas of chest will grow along them. Even though you cannot target the muscle specifically, you will have a  great workout session with greater contraction in the muscle at least.


Glute Workout Routine

Advance lifters probably know this. But most of us who has just started lifting, will probably skip leg day and forget to train glutes. Leaving glutes workout to be girl thing, men are in complete loss. The glutes are you your body’s largest and powerful muscle. Before you can think or anything, it is the muscle that provides proper hinging moment to your hips. A healthy and well developed glutes mean greater stability and lower body power. The muscle is huge and a proper glute workout routine will help you achieve the stability and strength. Glute muscle allows your hips to move by contracting in forward, backward, left, right every direction.

Problem With Weak Glutes

The main function of the glutes is to help the functioning of hip joint with flexion and extension. People with bad poster of just weak glutes, perform all the movements of hip with the lower back. That is how we see rounded lower back and a very poor posture.

Work on those glutes to keep your hip joint and back healthy. Your spine is very delicate. Weak or tight glutes will give you sore lower back and hamstrings. It will affect your balance and leave you with shooting pain down your leg. A proper glute workout routine should be part of your training no matter either you are a boy or girl, competing or not or whatever.

Glute Building Program

A tighter, firmer glutes not only looks jaw dropping, but from the strength point of view as well its crucial. Glute workout routine should not only be for the Instagram lovers, it is for the overall health of your lower back and hip movement. Here are just few workouts that can easily fit in your schedule to target those glutes well.

  1. Squat

    The best, the most common and the most effective workout for your overall lower body. Going till parallel to the floor is the aim or squat aiming those quads, hamstring and glutes all together. If you just increase the depth by some inches, you will target your glutes to whole new level. There will be better activation of glutes and hamstring with proper engagement of quads. This is the reason everyone has love-hate relation with squat. It benefits you while leaves you sore the next day. Do 4 sets of 8-12 reps with controlled descend.

    Also Read: Leg Workouts Without Weights

  2. The Hip Thrust

    Hip thrust, glute-ham bridge, whatever you call, it is the best workout to target your glutes. being a guy, you will get some awkward sights at you but leave it aside. It will engage you glutes and hamstrings at their most. This is the exercise that puts you in pain next day you try to poop. This exercise is done by resting your upper back on a bench and your knees bend at 90 degrees. Place a barbell below your lower abs at the hip bone area. Gently lower your hip down nearly touching the ground and shoot back up squeezing the hell out of it. Repeat the movement for 3-4 sets for 10-12 reps.

    glute workout routine

  3. Romanian Deadlift

    Stiff-legged deadlift or Romanian deadlift if you prefer, it targets your hamstring and glutes. With knees just bent to some degrees throughout the movement, lower the barbell in deadlift position until you feel the stretch and squeeze you way up. It is the proper involvement of both glutes and hamstring that makes well balanced backside both strength wide and aesthetically. Perform 3-4 sets of 8-12 controlled reps for beautiful looking glutes.

  4. Lunges

    Lunges is great exercise next to squat that just involves every bit of your lower body. With great level of involvement of glutes, hamstring, quads and every other muscles. Walking lunges is the other variation of your lunges that adds a whole new dimension to your workout. Perform 3 sets of 8-12 reps of this exercise to maximize your gains.

  5. Glutes Kick Back

    You tie an ankle attachment to the cable and perform this exercise. It is crucial workout because you can target the glutes in many other directions through this workout. You can do it with cable, free weight, smith machine and many other ways.

    Perform 3-4 sets of 10-12 controlled reps per side.

Wrapping Up Glute workout Routine

Not all of us seem to workout out our glutes as it should be. Many of us are already doing these exercises, but don’t really focus on glutes. We do squats for hams and quads but forget to involve glutes. Lunges makes glutes sore, but we cannot figure out why. So, follow this glute workout routine and add some glutes to your frame.