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Bodybuilding Before Steroids
Ecdysterone Ecdy-Bolin Goes Head-to-Head with Dianabol and Wins
What a compound! Not only does ecdysterone facilitate a tremendous amount of positive effects in the b ody, but it elicits zero negatives! Think about it. This is a compound that has gone head-to-head with steroids in studies and won anabolicly with none of the associated side effects of steroids! One study conducted by top Russian researchers paired ecdysterone directly against Dianabol, one of the most powerful anabolic steroids developed. The study showed equivalent anabolic activity with one exception: ecdysterone stimulated both slow and the all-important fast twitch muscle fibers, while Dianabol only stimulated the slow fibers! I think it's safe to say that yes, there are anabolic steroids and growth hormones in existence that are more powerful than ecdysterone. That's to be expected. But what if you could have a compound similar to that in power, but with no side effects? It goes without saying that if this is indeed true, ecdysterone merits a closer look.
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How Did Bodybuilders Train Before Steroids
Bodybuilding has a long and deep history, with athletes constantly striving to push their physical limits and achieve the perfect physique. Before the widespread use of steroids in the sport, bodybuilders relied on intense training methods and a strict dedication to their craft in order to build muscle and improve their physique.
One popular training method that was commonly utilized by bodybuilders before the era of steroids was the full body workout routine.
Full Body Workouts
Full body workouts involve training the entire body in a single session, typically performed three times a week. This training approach focuses on working all major muscle groups in each workout, providing a comprehensive and efficient way to stimulate muscle growth. By training the entire body in one session, bodybuilders were able to maximize muscle protein synthesis and optimize muscle recovery.
Basic Compound Exercises
Before steroids became prevalent in bodybuilding, athletes primarily relied on basic compound exercises to build muscle and strength. Compound exercises are multi-joint movements that engage multiple muscle groups simultaneously, providing a more efficient and effective way to stimulate muscle growth compared to isolated exercises. Some of the most common compound exercises used in full body workouts included:
1. Squats: Known as the king of exercises, squats target the quadriceps, hamstrings, glutes, and lower back, helping to build overall lower body strength and muscle mass.
2. Deadlifts: Deadlifts are a fundamental exercise that target the posterior chain, including the lower back, glutes, hamstrings, and forearms, helping to develop full-body strength and muscle mass.
3. Bench Press: The bench press is a staple upper body exercise that targets the chest, shoulders, and triceps, helping to build upper body strength and muscle mass.
4. Pull-Ups: Pull-ups are an effective compound exercise that target the back, biceps, and forearms, helping to develop upper body strength and muscle size.
By focusing on basic compound exercises in their full body workout routines, bodybuilders were able to efficiently target multiple muscle groups with each exercise, leading to greater muscle stimulation and overall muscle growth.
No More Than 3 Sets for Each Body Part
Another important aspect of bodybuilding training before steroids was the concept of volume control. In order to prevent overtraining and promote optimal muscle recovery, bodybuilders typically limited their sets per body part to no more than 3 sets. By controlling the volume of training, athletes were able to avoid excessive muscle damage and fatigue, allowing for more consistent progress over time.
Progressive Overload
Progressive overload is a fundamental principle in bodybuilding that involves gradually increasing the intensity of training in order to continually challenge the muscles and force them to adapt and grow. Before the use of steroids, bodybuilders relied on progressive overload as a key component of their training programs. By gradually increasing the weight lifted, reps performed, or sets completed over time, athletes were able to continually push their bodies to new limits and stimulate muscle growth.
The Benefits of Full Body Workouts with Basic Compound Exercises
1. Efficiency: Full body workouts allow bodybuilders to train all major muscle groups in a single session, providing a time-efficient and effective way to stimulate muscle growth.
2. Muscle Stimulation: Basic compound exercises target multiple muscle groups simultaneously, leading to greater muscle stimulation and growth compared to isolated exercises.
3. Volume Control: Limiting sets per body part to no more than 3 helps to prevent overtraining and optimize muscle recovery, leading to consistent progress over time.
4. Progressive Overload: Gradually increasing the intensity of training through progressive overload helps to continually challenge the muscles and promote muscle growth.