Get a Jump Start on Your Summer Body!

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Have you been going to the gym regularly for months and haven’t been able to put on any serious poundage? Trying to get your ” summer body “?  If you answered yes to any of these questions, it’s time to take a step back and make some plans. Building muscle is not rocket science. There are four key factors that will mean the difference between building muscle and staying skinny. You have to ask yourself these four questions.

Is my diet optimized for building muscle?

It’s time to get out of the “3 meals per day” mentality. If you want to gain (or lose) weight you need to feed your body whole foods, six times per day. This means splitting your large meals up and eating about once every three hours. Not only is this good for your metabolism, but your body will use the foods instead of storing them as fat. While burning fat.

Your six meals per day should consist of mainly complex carbohydrates and protein. You should aim for at least thirty grams of protein per meal. High protein foods include lean meat, chicken, fish, egg whites, cheese and milk products. Complex carbohydrates are found in brown rice, brown bread and potatoes. Stay away from foods high in salt and sugar

Should I be using supplements, and when should I be taking them?

If you can afford supplements you should be using them. The basic three you should be considering are protein, carbs and creatine. Whey protein supplements are the fastest known way to deliver quality protein to your muscles. This makes shakes particularly effective after your workouts, when your body is craving protein for muscle re-growth.

There are three key times that supplements should be taken. First thing in the morning, after your workout and before bed. If your diet is up to scratch you shouldn’t need supplements at any other time. Don’t use supplements to replace meals. Supplements are supplements, not meal replacements. Pre workout powders and pre workout supplements are great too.

Am I training hard and not smart?

The biggest mistake the new lifters make is thinking that the more they workout the bigger they’ll get. This couldn’t be further from the truth! Two basic rules you must remember when it comes to weight training. First, quality is better than quantity. Second, compound exercises are the kings of building muscle.

Compound exercises require at least two joint movements. Big compound exercises are the squat, bench press, wide grip pull up and seated row. These movements recruit many more muscles fibers to use to move the weight. This means more muscle groups are worked, the exercise is more challenging and the potential for growth is much greater.

Generally you should be doing three compound exercises for one isolation exercise. For example your back/biceps workout might consist of wide grip pull ups, seated row, bent over row and standing bicep curl. You might think this is not enough work for your biceps? Wrong. Your biceps are worked heavily in all over these exercises; the bicep curl just finishes them off.

The length of any training session should not exceed one hour. And you only need to train one muscle group once per week. This means a split routine should only need to be three days per week. In fact, most professional bodybuilders only train four times per week. Remember, it’s quality not quantity.

Do I get enough rest and recovery time?

When you workout you’re not building muscles, you’re breaking them down. The reason why you looked “pumped up” when you’re in the gym is because your muscle tissue is swollen and damaged. Your muscles actually grow when you are resting. So in simple terms, no rest equals no muscle growth.

So take it easy when you’re not working out. Ease up on the cardio. And make sure you get plenty of sleep. Sleep is the body’s number one time for building muscle. This is also why it’s important to eat before bed, so your body has the fuel to repair muscle in your sleep.

Simple isn’t it?

So you can see that despite what you read in magazines or on the web about building muscle, it’s surprisingly simple. You’ll have your summer body in no time!

Best Tips for Building Arm Muscles

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No matter what your efforts, are you having trouble getting your arm muscles to grow? Read further for tips that are different than the same dribble everyone else is doing.

One must understand that the arm muscles are comprised in size by two-third of the triceps. If you truly want to grow the size of your arms, you need to pound the triceps.

Include variation in your training. Low-rep ranges for things like close grip bench presses, and higher rep ranges for isolation exercises. Smaller muscle groups such as biceps and triceps will absolutely respond to lighter weights and higher reps. Often when we use heavier weights we activate other muscle groups to move the weight. Why do you think we can straight bar curls way more weight than preacher curl? It is still a curl? The issue with the straight bar curl is we generate momentum during the bottom initiation of the rep, we first activate our forearms and it truly isn’t until almost the halfway point of the curl that the biceps are forced into full activation. Many then use their front delts to compensate for using too much weight. Reduce the weight, and isolate the muscle group in question. Do not allow the elbows to move, affecting the torque point of the exercise. Also, using cables for biceps and triceps is a good idea. Finding a much higher degree of muscle activation when applying torque throughout the entire range of motion. This is not so with free weights.

Another tip is before you perform each curl, initiate or flex the bicep. You will find very quickly how much faster the muscle becomes fatigued. This is a good thing-you are now working the muscle rather than working the exercise. Control the tension on the muscle through the entire range of motion. Pull or push hard on the concentric portion, while under control, then take a controlled negative on the eccentric portion of the rep. Remember, more is not better. Better is better. Crappy reps will give you crappy muscles-Fact!

Also adding a weight lifting supplement to help with building muscles and recovery is a good idea. You will get the most out of yourself using supplements for weight lifting.

Build Muscles Fast!

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Want to build muscles? Then you must Squat! The Squat will build big muscles on your entire body frame.


There are 3 types of people in this world.

Build Muscle

Barbell Squat

First, there are those that make things happen. Calculate and know very sure what they want, then they take action and get it no matter what happens. Single mindedly pursue their ambition and they will ultimately succeed. In bodybuilding, they want to build muscles and get strong.. They SQUAT and squat and squat again. Have you ever seen anyone who is big, have huge muscles and have a well proportioned body like a Greek god who does not squat? Never.

Then there are those who watch things happen. Savoring the world around them. Then say, we will see what happens next. If it works, well we will decide if we are gonna do it.

These are the majority of the average Joe’s. They want to grow big muscles and be strong and muscular but are reluctant to make the effort to include the squat in their workout routine. Even if they do, they will do it haphazardly and will give up before they achieve their objectives. Then the excuses will flow. “Squats are too hard on my knees” or “Doing squat will stunt your growth” or “Squats are for my back” or “I just want a well toned body.” Excuses from sour grapes. That is why average Joe’s just remain average.  We will debunk those excuses later in this article.

Finally there are those that are always saying “Omigosh! What happened?” Needless to say, these people are the ones oblivious to what is happening around them. Walking leisurely on a treadmill reading a book at the same time when others are raising their heart rates to improve endurance and burn fats.

Doing dumbbell curls after dumbbell curls when others are doing bench presses, dead lifts and squats. They are the ones who ask the champions why the champs are growing bigger muscles and getting fitter all the time whereas they are at the gym longer, more regular and yet not achieving any result. They will take note of the advises and the next time you see them, they are back to what they were doing. Reading that confounded book on the treadmill. They actually expect changes to take place by doing the same things. How is that possible? Then they will say, “Ah… but you are just lucky to have good genes!” What nonsense!

To build muscles fast and big, you must SQUAT! Legal-steroids, muscle building supplements and protein only help so much.The squat is often touted as the king of exercise and is grouped together with the dead lift and bench press, collectively called the Big Three for power and muscle mass building.

If you want to build big muscles and enjoy a symmetrical physique, you must squat. Period.

In most gym, the squat rack is there collecting dust. Why? Because most people think that their legs will be hidden by their pants. Why bother? How dead wrong they are. Wait till you see them in their shorts or swim wear. You will see Spiderman ..I mean spider legs.

Another reason why people avoid squatting exercises is because the squat work on many major muscles and is grueling work. When you perform squats correctly, you will huff and pant, wheeze, head spinning woozily, see stars, sweat profusely and your entire body will be screaming for you to stop. Man up ! If you want muscle mass, hard work and anabolic supplements are all part of the game.

Of course the exercise is brutal! You are working out about 75% of your entire muscular structure including your shoulders, traps, back, gluteus, hams, calf, abs and many other synergistic muscles in a single exercise, isn’t that supposed taxed your strength, endurance and your cardio health? Isn’t that the best exercise? Isn’t that why the results from squats will be astounding?

As an added bonus to building big muscles , you will be burning fat like crazy since the squat, given the intensity placed on your body, your metabolism zooms straight up! If your body fat ratio is high, it will help you lose body fat.

And because of the degree of difficulty, squats also force your body to release higher amounts of growth hormone , resulting in new muscle growth in all areas of your body. In addition, squats will cause a spillover effect, enabling you to gain strength in all of your other lifts. Awesome! It just befuddles me why, with all these benefits, people are avoiding squats like a bubonic plague. As for the hard gainers, squat will pack on pounds after pounds of muscle on your entire body! So hard gainers, you must squat to grow big! There are also some high quality hard-gainer muscle building stacks available to help.

muscle mass and squatsIf you squat with the correct form, heavy weight and sheer intensity, you will see good results in just weeks. Not just your lower body. Your entire frame will take on a different form. A total body transformation. Guaranteed!

You must know that since squats are performed with heavy weight, so correct form and techniques are critical and cannot be compromised. Anything less, you may sustain serious injury. However, when you adhere to the proper technique, you will be very safe and will enjoy all the benefits that come with the squat. Don’t cheat yourself and substitute squats with leg presses. They are of a different class!

Debunking Excuses!

It’s bad for the knees – In fact, it’s on the contrary. Just like the muscle tissue in your body strengthens when exposed to stress, the tendons, ligaments and other connective tissues in your body will also thicken in response to weightlifting. That means, it actually improve knee health when you squat. It also strengthens all the muscles around your knee and thus providing your knees with support when the muscles are strong and less stress is placed on the knees on your day to day activities. I know. I used to suffer from knee pain until I started squatting and now, my knees are in perfect health that I can even play competitive soccer. Knee problems only occur when you squat improperly like resting at the bottom of the movement or letting your knee protrude over your toes.

It’s bad for my back – For the same reasons about strengthening your tissues, squats also exercises your lower back. When done in correct form, it actually builds strong muscles on your lower back and not only correcting you from bad posture that results in a bad back, it may even give you a healthy strong back. Again, it will only hurt your back if done in poor form like bending forward or doing it with a rounded back instead of arching it during the movement.

arnold bodybuilding

It will give you high blood pressure and bad for the heart –
Sure, your blood pressure will rise as your heart will beat faster from the exercise. That is only temporary and not dangerous unless you already have those problems in the first place. Other than that you are actually exercising your heart and cardio vascular system to strengthen it. How can that be dangerous? Don’t most exercises elevate heart rate and increase blood flow? Then they should ban the treadmills and close all swimming pools! Do you buy that nonsense?

So, now that you know that squat is the king of bodybuilding exercises, are you the type that makes things happen or are still contend to be wondering what the heck happened?

If It Feels Wrong, Do Not Do It-Weight Lifting Tip

Weight Lifting Tip

Reading about reverse-grip bench presses seems to be an awesome way to beef up the triceps and make them grow. After trying them a couple times recently, for some reason my hands do not seem to want to rotate all the way over. I can get them there into the reverse grip position, but my wrists and forearms are in agony and force me to quit long before my triceps give out on me. I need a weight lifting tip.

Should this be an exercise I should keep at? Maybe the wrists will become more flexible?

muscle-building-supplementsUnfortunately, it is an exercise you are not meant to do. Never continue to force your body to do an exercise that feels wrong, no matter how productive it is suppose to be. For instance, everyone will tell you that you absolutely have to do full deadlifts from the floor. I figured out that something about my particular structure made it an exercise that always felt awkward. The same goes for straight bar curls, and this is pretty close to the issue with the reverse grip presses. My wrist kill me if I try to rotate them over, palms up, and do barbell curls. Doing cambered bar curls all day-as well as any type of dumbbell curl, so it’s not a big deal. Even with close grip bench presses, my wrists get impinged if I go too narrow, so I space out my hands a little further apart.

It’s all about doing what works for you and staying away from exercises or positions with your grip, hand or foot spacing that cause the wrong type of pain. You are always better off either switching to a different exercise or finding another way to do that same exercise. We are not all clones. A big part of reaching your potential as a bodybuilder is customizing your training and nutrition. Also customizing your intake of supplements to gain muscle. Adding a legal steroid helps achieving your weight lifting and muscle building goals. Legal bodybuilding supplements give you the extra edge you need.

Stuck in a Rut? Motivational Tips for Muscle Building

Here’s motivational tips for building big muscles.

UPDATE YOUR STATUS: If you have a Facebook or Instagram account or fitness app? Use the check-in feature when you hit the gym. It will serve as a diary of how dedicated you have (or haven’t) been. Plus having your friends and family know when you have been working out. Can be a great motivational tips for them to hit the gym as well.

CARB YOUR ENTHUSIASM: When you get stressed or depressed, your carb cravings tend to become more intense. This occurs because stress and depression leads to less serotonin activity in the brain. Which can leave the body feeling more tired and hungrier than usual. Opt for healthy carbs like sweet potatoes, homemade popcorn or cinnamon toast.

THE FOLLOWING WORKOUT, BROUGHT TO YOU BY YOUR LOCAL SPONSORS: After a stressful day, normally lounging around on the couch and watch TV. Kickback and relax, but when the commercials come on, that is when you can take it up a notch. You can do hundreds of calorie burning exercises during a standard two minute commercial break. – sit ups, push ups, jumping jacks, squat thrusts and on and on.

GET BACK IN THE ZONE WITH A LEGAL STEROID SUPPLEMENT: Have you hit a plateau in your workout? Are the weights not going up anymore? Maybe it is time to add a legal steroid supplement. These muscle building anabolic like legal steroids will help you with the extra push you need to grow muscles and get yourself into “BEASTMODE”!

JUST TEN MORE MINUTES: We all need a little extra motivation sometimes, so cut a few deals with yourself. Tell yourself tat you only have to exercise for 10 more minutes, and if you want to stop after that you can. Chances are, once you’re in motion, you’ll keep going and going. But that little bargain can make all the difference in giving you the kick in the pants to get out the door.

Training Tips – 5 Week Split – Get BIG! Get Strong!

After trying many different body part combinations and frequencies, here is a program that may work perfect for you.

Training tips for three weeks, train every body part twice a week. Then for two weeks, reel it back to training everything once a week. Its based on the principle of overreaching. While the first phase works well, but near the end you start to get over trained. Because that’s when you switch to training body parts less frequently and adding more rest, so your muscles recover. Furthermore by the end of the each phase, you’ll be looking forward to the next one.

Take the time to go through a fairly involved warm up process that serves to get the entire shoulder girdle warm and primed for hard training. Adding a legal steroid supplements to help build muscles and give you explosive strength will have you bulked up in no time.

Many bodybuilders will do just a couple of light sets of their first exercise on shoulder day, if that. While impatience to get right to the big weights not only hampers performance, but it also sets you up for injuries and problems with your joints and connective tissues down the line. Start on a seated lateral raise machine, facing away from it unlike the standard way, with the pads low on elbows for about three sets of 20 reps.

Because the second movement is a three-stage rep sequence performed with a low cable pulley and a bar or dual handles for an attachment. Step one, pull the bar up to chin level. Step two, work the rotator cuffs by using them to externally rotate the bar up to about the top of your head. Furthermore, the final step is to press that overhead. Later in the workout, you can do the movement again a bit heavier and minus the external rotation component. After three sets of this, you’ll be ready to rock!


  • Monday: Quads, hams and calves
  • Tuesday: Chest and back
  • Wednesday: Shoulders and arms*
  • Thursday: OFF
  • Friday: Rest
  • Saturday: Quads, hams and calves
  • Sunday: Chest and back, etc.

*you may skip this training day every other rotation, as shoulders and arms may be a strong point already.


  • Monday: Chest
  • Tuesday: Back
  • Wednesday: Legs
  • Thursday: Shoulders and arms
  • Friday: Rest
  • Saturday: a.m.-Quads  p.m.- Hams and calves
  • Sunday: Rest, repeat


Active Warm-Up-Rotator cuff exercises, cable upright rows/external rotations/press

  • Smith Behind – Neck Press         4 X 8-10
  • Cable Upright Rows and Press   4 X 10-12
  • Seated Dumbbell Laterals           4 X 10-12 partial, 10-12 full range
  • Press Outs                                   4 X 10
  • Rear Delt Machine                       4 X 12
  • High Cable Rear Delt Pulls          3 X 12

Weight Loss, DNA Diets and Junk Science

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Weight loss products and programs are such a big budget, big profit business today. We’ve all heard dozens of sales pitches for diet and weight loss products, plans, books, and other items that will supposedly help us miraculously lose that extra weight we’ve gained with the least amount of effort possible. What is beneficial are high quality diet pills. Discovering the best diet pills all begins with some plain and simple internet research.

Many of these programs, books and lotions also usually tout themselves as being based “unique” and strongly backed science and technology. At the end of the day, nothing is going to be more of a benefit then a quality diet pill and scheduled workout sessions.

Man boobs and fat weight loss pills.These hyped diet aids range anywhere from special tea blends that claim to burn fat and/or blast calories away, help to suppress the appetite, or even help to block carbs and fat from even entering the blood stream and being stored as fat or extra weight. But how do we as consumers really know that any of this will actually work? The answer – Research.

One of these so called scientifically based diet fads, which costs a fairly lofty sum of money, called the DNA Diet, has recently been in the news for allegedly preying on customers for astronomical sums of money. The company which sells this idea is currently under government investigation for misleading consumers.

The DNA “kits” the company sells online are for swabbing the inside of your mouth and sending it in for “DNA analysis”, along with an accompanying recommendation for your personally tailored diet.

best diet pills for weight lossThe cost may be anywhere from $499 to $1,000, and a full year of this diet advice and accompanying diet supplements can cost you upwards of $1,800.

Investigators say there is not even any scientific proof that this method of diet advice and supplementation or analysis works, further casting doubt on the companies that offer this service.

This particular company also offers expensive diet drink such as shakes. Mostly made of concentrated vitamins, some of which analysts claim may actually cause more harm than good due to their high dosages.

Not only that, analysis done on the shakes showed there was no difference in the formula. Even when different DNA was sent in. So the idea that the supplements themselves are “custom tailored” genetically is assumed false.

weight loss pills dietThe investigators created fourteen fake customers and purchased the DNA analysis kits from four different websites. They filled out the accompanying questionnaires with varied client information, such as different lifestyles, age brackets, etc,. All questionnaires were paired with the DNA sample of an infant girl and a grown male.

The advice varied greatly, the first sign this was an unreliable or simply fake analysis. Many of the pieces of advice received contained generalities such as smoking. Leading to heart disease and other already well known facts.

The investigation is ongoing. No announcement yet whether the company will be forced to close or change their methods and practices.

This is a perfect example of why a consumer must be vigilant when purchasing or researching.  Claims of diet training programs, or any other self improvement products for that seem too easy. Bodybuilders use fat burning pills BUT they also train hard and eat clean ! They get great results, but they still put in effort.
fitness pills fat loss dietMy best advice is to find out what professional bodybuilders and fitness competitors use. Not only have they already done the research, but they actually use the products. If they regularly use a product -YOU KNOW IT WORKS !  Women, look into a product called “XenaClen“.  Guys, check out clenbuterall. Both top reviewed- professional grade products.

Good Luck !


Nutrition Notes on Weight Loss Supplements

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More and more spend hundred and even thousands of dollars yearly on weight loss fat burning supplements in the hope of speeding up their metabolism. Attractiveness, the main desire is becoming a more difficult goal to achieve.

The fitness industry is booming but still a lot of people are unable to cut those fat in spite of all the exercise and diet efforts. In America, more than sixty per cent of adults are overweight and thirty per cent are considered obese. This is because: one, a lot of weight loss products promises unrealistic goals; and two, dietary supplement manufacturers rely on the overweight person’s failure to survive.

weight-lossAlthough the Food and Drug Administration has successfully banned illegal marketers, some products are still available. Products such as Winsdrol-V (Stanozall) and Clenbuterall (Clen) by Muscle Labs USA are among a few legal products still available to the public for consistent weight loss. Consumers can be deceived of the labels which claims caffeine or ephedra fee not knowing that these supplements composes of other ingredients that may pose the same health risks. These include heart and digestive problems, headaches, insomnia, and even psychological side effects.

A few effects of weight loss supplements is they contain ingredients that makers claim will prevent the absorption of carbohydrates. One good example is Chitosan, which appears most promising, which in fact shows no positive result in fat absorption. It could even take up to seven months for men to lose just a pound of body fat. For women, there is no fat loss at all. Thyroid supplements act as thyroid replacements help regulate and optimize the thyroid at a higher level. This they say makes the body feel like a couch potato and won’t perform the job it has to.

Pre Workout Supplements

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Choosing the best pre workout supplements, an important part of any bodybuilder or athlete. Pre workout supplements give you the instant energy needed for strength and power. Helping with energy and endurance during weight lifting or cardio.

Rapid energy for rapid strength and power!

best-pre-workout-supplementUnlike other legal steroids or workout supplements, preworkout supplements uniquely increase strength and power. Enhancing both contraction force and cellular energy within muscle. Preworkout supplements achieve this dual impact because of the similar chemical structure of caffeine to the molecule cyclic AMP (cAMP) and adenosine. Giving cAMP caffeine the ability to block certain enzymes that degrade cAMP. Effectively increasing cAMP levels within the muscle cell.

The greater amount of cAMP functions as a signal. Activating several enzymes within the muscle cell. Breaking down glycogen and fatty acids into energy. Resulting in more energy that boost strength and power. The structural similarity of caffeine to adenosine enhances muscular contraction force. Because caffeine can bind to adenosine receptors embedded within the muscle cell. Triggering an increase in calcium release withing the muscle cell. While mentioned, raises the number of actin-myosin interactions. Furthermore, generating stronger, more powerful, muscular contractions. While adding a great preworkout supplement helps with all the above!

Russia Banned from 2018 Winter Olympics!

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Doping Scandal!

Russia  BANNED from the ’18 Winter Olympics after caught running a MASSIVE doping scheme. International Olympic Committee announced Tuesday.

Athletes from Russia, across every sport, not allowed to compete representing the nation. The Russian flag not flown, and officials from the country not welcome in PyeongChang, South Korea.

FYI — Russian athletes — who can prove they aren’t doping — can compete under a neutral flag … meaning they aren’t representing a country.

The IOC hit Russia with the unprecedented penalty after completing an independent investigation. Into the country for operating an expansive state-sponsored doping program. Including widespread cheating in the 2014 games in Sochi, Russia.

The United States Olympic Committee addressed the punishment. “The IOC took a strong and principled decision. There were no perfect options, but this decision will clearly make it less likely that this ever happens again. Now it is time to look ahead to PyeongChang.”

It’s unclear if, and how, Russia will attempt to counter the IOC’s decision.

Winter Olympics and IOC

An unprecedented attack on the integrity of the Olympic Games and sport,” IOC president Thomas Bach said. “The IOC EB [executive board], after following due process, has issued proportional sanctions for this systemic manipulation while protecting the clean athletes. This should draw a line under this damaging episode and serve as a catalyst for a more effective anti-doping system led by WADA [World Anti-Doping Agency].”

The question now is, will Russia allow its “clean” athletes to compete or will it impose a mandatory boycott?

This ban was a long time coming. The McLaren Report, released in two parts by the World Anti-Doping Agency in July and December 2016, detailed the doping and subsequent cover-up by the Russian state. It started as far back as 2011 and involves at least the 2012 Olympics in London and the 2014 Olympics in Sochi, though the IOC panel was only asked to rule on the doping that occurred during the 2014 Olympics. Over 1,000 athletes were involved.

The doping, and the hiding of the doping, were extensive. At one point, small rods used to pry open the sealed tops of urine testing containers. Fluids switched and the caps replaced, with the containers exchanged through small holes in a wall of the lab. A lab athlete urine samples were kept. Russian officials would add substances like salt to the clean, switched urine samples to make them appear more real. This is just the tip of a very elaborate iceberg of doping and cover-ups.

Anti-Doping Agency

On top of that, according to the World Anti-Doping Agency, Russia’s anti-doping organization (Rusada) was not compliant with WADA’s rules as of last month. Add it all together, and the IOC had no choice but to act in some way, and it chose to enact a full-scale ban.

There were other punishment options. The IOC panel could have simply fined Russia, which would have amounted to a slap on the wrist. There were also scenarios that could have resulted in some Russian athletes competing if they met certain standards of testing, or the individual Winter Sports governing bodies could have examined and permitted individual Russian athletes to compete.

The IOC ultimately chose to “invite” certain Russian athletes to the 2018 Games, though under certain guidelines. Those athletes determined with “absolute discretion” by an IOC panel. “Must not  disqualified or declared ineligible for any Anti-Doping Rule violation.”

The ban is far from the end of the story, though. Russia can appeal this decision to the Court of Arbitration for Sport, and the country is considering an all-out boycott. In fact, Russian President Vladimir Putin has said that an all-out ban would be “humiliating” for Russia. Possibly provoking a boycott. Russia is now completely banned from the games, a boycott doesn’t really seem effective.

While doping gives a great edge for athletes. Furthermore, stay safe with legal steroids that contain no banned ingredients. These help build muscle and gain strength safely.