Properties of Deca Durabolin

Deca Durabolin is the trade name for the injectable anabolic steroid Nandrolone Decanoate. It is simply the anabolic steroid Nandrolone with the long ester Decanoate attached to it in order to augment release times and the half-life of the drug. Other formats of Nandrolone exist as well, such as Nandrolone Phenylpropionate, also known by its trade name Durabolin or NPP (Nandrolone with a Phenylpropionate ester attached). However, ‘Deca’ as it is colloquially known, is the most common and most popular form of Nandrolone.

Properties of Deca Durabolin

Nandrolone is a stronger anabolic steroid than Testosterone, but not by a great deal. Nandrolone possesses an anabolic rating of 125, while Testosterone holds an anabolic rating of 100. Nandrolone’s favorability lies in its very low androgenic rating of 37, while Testosterone holds an androgenic rating of 100 – quite significant compared to the androgenic strength of Nandrolone. The lower androgenic activity of Nandrolone is due in large part to the fact that Nandrolone converts into Dihydronandrolone, which is known to be a much less potent androgen. Nandrolone possesses very low Estrogenic activity and binds very poorly with the aromatase enzyme, which is the enzyme responsible for the conversion of androgens into Estrogen. It is estimated that only approximately 20% of Nandrolone is converted into Estrogen in comparison with Testosterone’s conversion rates[2]. This is due in very large part to the fact that Nandrolone is a Progestin (as are all 19-nor compounds)[3]. The other major factor in this is the fact that Nandrolone can undergo Estrogen conversion in the liver, but other locations where there is a high rate of Estrogen conversion (such as fat tissue), Nandrolone is quite resistant[4]. Progestins are very resistant to Estrogen conversion, but the fact that Nandrolone is a Progestin presents various issues itself.

Nandrolone lacks the 19th carbon that Testosterone possesses, which makes it a Progestin and it has been demonstrated that 19-nor anabolic steroids tend to exhibit binding affinity for the Progesterone receptors in the body[5]. As mentioned above, this presents some issues that are not commonly seen with other anabolic steroids that are not Progestins. Nandrolone is considered to possess moderate Progestogenic activity. Progestogenic side effects are almost identical to Estrogenic side effects, and they include: severe endogenous Testosterone production shutdown/suppression, gynecomastia, and water retention. It has been discovered that the activity of Progestins is closely correlated with the activity of Estrogen in the body. There also exist some side effects associated with Progestins that are not seen in other anabolic steroids.

19-nors being Progestogenic compounds are known to increase a hormone in the body known as Prolactin. Prolactin levels above normal in men often results in side effects such as lactating nipples, erectile dysfunction, anorgasmia (inability to achieve orgasm) and endogenous Testosterone production suppression/shutdown. An interesting point to learn is the fact that Progesterone itself is known to inhibit Prolactin production, and that 19-nors such as Nandrolone and Trenbolone being classified as Progestins should serve to actually suppress Prolactin levels. However, this is not the case as Nandrolone and Trenbolone are not Progesterone themselves – they are anabolic steroids that exhibit Progestogenic activity due to their chemical modifications and it is therefore very possible for these hormones to exhibit activity that is contrary to the activity of a similar hormone or parent hormone. It has been found that Nandrolone and Trenbolone can and do in fact increase Prolactin levels in the body.

Prolactin increases can be controlled either with the use of Prolactin antagonist drugs (such as Cabergoline or Pramipexole), however, prevention of rising Estrogen levels are also an effective method. For one thing, it is strongly speculated that the Estrogen in fact serves as a co-binding factor in the Prolactin receptor expression (PRLR). This can increase an individual’s sensitivity to Prolactin even if Prolactin levels themselves are not high in the body. This is a very sound theory when it is understood that the Estrogen receptor is a causative factor in Prolactin issues. Therefore, controlling Estrogen levels should control the effects of Prolactin. This is the number one reason why the side effects associated with 19-nor compounds (such as Nandrolone and Trenbolone) are frequently reported to be far more pronounced and with greater severity when they are used in a high Estrogen environment (whether it is from stacking Nandrolone or Trenbolone with high aromatizable doses of an aromatizable compound, such as Testosterone or otherwise).

It is because of the Progestogenic nature of Nandrolone that it is known to produce severe endogenous natural Testosterone production suppression and shutdown. Therefore, it is recommended that at all times whenever using Deca-Durabolin in a cycle that Testosterone be utilized with it in order to maintain normal physiological function of Testosterone in an environment in which natural Testosterone production has halted or been severely lowered.

Testosterone Cypionate by Accordo RX

Testosterone Cypionate is one of the most popular forms of testosterone the world over and the most commonly used testosterone in hormone replacement therapy in the United States. A very powerful anabolic and androgenic hormone, Testosterone Cypionate is equal in both regards and is one of the most efficient and effective hormones we can use for almost any purpose. To understand Testosterone Cypionate we only need to understand the hormone testosterone and once we do we can understand how the various esters available, in this case Cypionate affect its mode of action.

Testosterone is a hormone naturally produced by both men and women responsible for a host of functions; most notably muscle and bone growth, regeneration and male sexual characteristics. While men produce nearly ten times as much testosterone as women both require adequate amounts of this androgen class hormone in order to maintain a proper endocrine system. For those who suffer from low levels of testosterone, as Testosterone Cypionate by Accordo RX is a pure form of testosterone it is often used to combat this condition and return levels to a more suitable level. Those who suffer from low testosterone levels commonly find their libido to be reduced, fat gain and muscle loss to occur, as well as immune system deficiencies and even depression. As you can easily see testosterone is a very important hormone and with its many functions, when we increase levels beyond a normal range, as is the purposes in performance enhancing we effectively increase the attributes associated with this powerful anabolic androgenic steroid.

By its mode of action Testosterone Cypionate increases both nitrogen retention in the muscles as well a protein synthesis; increases red blood cell mass and blocks and reduces muscle wasting hormones such as cortisol. Further, by its ability to increase IGF 1 production in the body, Testosterone Cypionate becomes even more anabolic in effect when administered in a fashion that increases levels to a performance enhancing range.

As a testosterone based hormone attached to the Cypionate ester, Testosterone Cypionate has a half-life of approximately 12 days. This is a fairly long half-life and is generally the longest half-life of any commonly used single ester form of testosterone. Because it has a long ester attached in the Cypionate form the effects of this steroid will last a very long time; for example, 200mg of Testosterone Cypionate will yield an active 100mg of testosterone even 12 days after the last injection; of course assuming one is administering the hormone more often than every 12 days the total amount will be much higher but vary depending on the total dose.
The Benefits of Testosterone Cypionate

The benefits of Testosterone Cypionate are truly immense and provide every trait one would be after through the use of anabolic steroids. By its mode of action Testosterone Cypionate has the ability to increase both strength and size to a large degree which is by-in-large the principle desire of any anabolic steroid user. Further, because increased lean tissue improves our metabolic rate and because Testosterone Cypionate affects muscle wasting hormones in a positive manner body-fat is often reduced when the steroid is used.

You need to understand, using Testosterone Cypionate will not automatically lead you to gaining massive amounts of muscle tissue on its own; if a large muscular physique is what you are after you have to feed it but by doing so in conjunction with testosterone therapy we increase the efficiency of the food we are eating which can lead to a more muscular physique. Further, in the same light yet in the opposite direction, those who are after a leaner physique find Testosterone Cypionate to be a perfect choice as its mode of action aids in preserving lean muscle mass when on a calorie restricted diet. Plus, when dieting, the more muscle mass we can hold onto the greater our metabolic rate will be, the greater our fat-loss will be and the more pleasing our physique will be in the end.

The Side-Effects of Testosterone Cypionate

All medications, hormones and non-hormones, steroidal and non-steroidal alike carry with them the possibility of negative side-effects, even Aspirin and Testosterone Cypionate makes no exception. However, when used by healthy adult men and when used responsibly many of these side effects can largely be avoided and the individual will only enjoy the positive benefits.

The most common side-effects brought on by Testosterone Cypionate are of an estrogenic nature. Testosterone will convert to estrogen through the aromatase process and can bring about such negative effects such as Gynecomastia, water retention, blood pressure and cholesterol issues to name a few. Further, while we can largely prevent these side-effects from occurring there is one side-effect that is assured; testicular atrophy. When we administer Testosterone Cypionate we are taking in a synthetic testosterone and by doing so our body no longer requires its own natural production. Since testosterone is produced in the testicles, once production comes to a halt the testicles shrink; however, once use is discontinued and production begins again they will return to their normal size.

There is a strong risk to reward ratio in play when using Testosterone Cypionate and generally all anabolic steroids; the more you use the greater the benefit but the more you use the greater the risks. While this is a reality, regardless of the amounts you use there are things we can do to avoid nasty side-effects brought on by the aromatase process. The use of an aromatase inhibitor (AI) will greatly reduce your chances of Gynecomastia and will greatly aid in unwanted water retention; further, as controlling estrogen in this manner will aid in keeping cholesterol and blood pressure stable it really doesn’t make any sense not to use an AI. However, even with an AI water retention will occur in those who eat more carbohydrates than they need; this is mentioned simply because many blame testosterone on their water retention when bulking when the truth is they are simply overeating. Further, through sound dieting principles, even when bulking, supplementing with fatty acids can largely control your cholesterol and is strongly advised if testosterone is going to be used.

Sustanon 250 Testosterone Blend by Biomex Labs

Sustanon 250 Testosterone Blend by Biomex Labs composition of the compound is as follows:

    Testosterone Propionate: 30mg
    Testosterone Phenylpropionate: 60mg
    Testosterone Isocaproate: 60mg
    Testosterone Decanoate: 100mg

To understand Sustanon 250 we only need to understand testosterone and the manner in-which esters work. Once we understand the hormone testosterone and once we understand the esters attached are not hormones then we can understand how this particular steroidal compound is supposed to work.

As you can see from its makeup a large portion of the testosterone becomes active very quickly once administered due to the Propionate and Phenylpropionate forms being attached. However, the full release will not occur until the Decanoate fulfills its function; because of the Decanoate ester being attached Sustanon 250 has a total half-life of approximately 18 days.
The Benefits of Sustanon 250

The greatest benefit of use is by far the ability to provide testosterone over an extended period of time but for the performance enhancer this proves to be of little use. When used for performance purposes the idea is not to simply provide testosterone but to do so and keep it at its peak level as well as stable. Due to this fact and since Sustanon 250 provides a dose that dwindles as time goes by for performance purposes it must be injected at minimum every three days with every other day being optimal.

Once you understand the manner in-which best suits your needs in-terms of injection frequency you can then enjoy the benefits of this powerful testosterone hormone. Like all testosterones, regardless of the form, Sustanon 250 will greatly increase nitrogen retention in the muscles as well as protein synthesis; key factors in both growth and preservation. Further, through testosterone use we can readily increase our red blood cell count and the powerful anabolic IGF 1 hormone, all key factors in the performance game.

The Side-Effects of Sustanon 250 Testosterone Blend
All medications, steroidal and non-steroidal alike carry with them possible negative side-effects, Sustanon 250 makes no exception. The possible side-effects of Sustanon 250 are identical to every other testosterone form as the active hormone testosterone is what comprises Sustanon 250. As testosterone, regardless of form converts to estrogen via the aromatase process common anabolic side-effects of an estrogenic nature can occur such as Gynecomastia, increased blood pressure, as well as cholesterol issues and testicular atrophy. While testicular atrophy occurs in all who use testosterone it will reverse once use is discontinued when used responsibly. Testicular atrophy occurs because by administering exogenous testosterone our bodies are no longer required to produce their own; as testosterone is produced in the testicles, once production comes to a halt they simply shrink; once production begins again they return to their normal size. Beyond testicular atrophy, which will assuredly occur, other common side-effects are easily avoidable. As most side-effects are due to estrogen conversion by taking an aromatase inhibitor in conjunction with our testosterone we can prevent the estrogen from binding as well as reduce the amount in the body. Further and most importantly, with proper diet rich in healthy fats we can largely protect against blood pressure and cholesterol issues.

Testosterone Blend
Sustanon 250 is not the only testosterone mixture on the market; there are actually quite a few with Omnadren and Testoviron being the two most prominent besides that of Sust. Generally everything that can be said of Sustanon 250 can be said of Omnadren as they are almost identical in every way and while Testoviron is simply a mixture of Testosterone-Enanthate and Testosterone-Propionate made by Schering (Not to be confused with Testoviron Depot, an Enanthate only form) there is something you need to understand. Of all testosterones and testosterone forms, testosterone mixtures are by-in-large the most commonly counterfeited on the black market. The demand for such mixtures is often high because certain labs prey on the ignorance of others; many believe a testosterone mixture is more powerful than a single-ester form when as you understand mixing various forms together does not change the active hormone. Understand, testosterone is simply testosterone regardless of the form and regardless of how many forms you couple together.

Sustanon 250 Cycles & Doses
Sustanon 250 can be used for any cycle be it bulking or cutting and as most steroid users will build their cycles around testosterone Sust can be a fine choice. Testosterone is generally well-tolerated by healthy adult men who use it; as it is a hormone naturally found in our body it is not one we are unaccustomed to and in healthy adult men increased levels are often well received. Further, when stacking various anabolic androgenic steroids together, because our natural production of testosterone will cease it is important to keep some testosterone in the body for proper physical function and when you add in the beneficial anabolic characteristics it simply makes sense. Regardless of how you plan your cycles testosterone will in most cases necessarily be a part of them all and in many cases the only steroid you’ll ever need.

For the individual who uses Sustanon 250 as part of a testosterone replacement plan 250mg every 2-4 weeks is a common dose but this will be determined by your doctor. For the performance enhancer, as a general rule of thumb 500mg of testosterone is often considered the base dosing level and is perfect for any beginner. While this is a perfect beginners dose many will find it is all they ever need no matter how advanced they become. For the hardcore, doses of 1,000mg per week are fairly common place and even beyond in bodybuilding circles, particularly those who fall in the realm of competition. Understand, when the dose increases, while the rewards may as well so do the risks associated.

Many will find 12-16 week cycles of Sustanon 250 to be perfect and very well-tolerated in most cases; however, a solid post cycle therapy (PCT) plan is necessary once discontinued. Because Sustanon 250 carries long esters you will necessarily begin PCT 3 weeks after your final Sust administration which may include hCG, Nolva and/or Clomid. Those who use hCG are advised to begin use approximately ten days before Nolva/Comid for approximately ten days of use.

Steroid Abuse in Sports

The use of performance enhancing drugs dates as far back to the original Olympic Games, and attempts to increase testosterone were documented as early as 776 BC.  These ancient athletes ingested sheep’s testicles, which they knew to be a source of testosterone. Although it might seem extreme to us now, this was a small price to pay for the prizes of the time.  These athletes did not compete for medals, or for the love of the game. They didn’t practice long hours for national pride, or to feel the championship wreath atop their heads.  Much like those of today, they competed for the two things that matter most…money and prestige (the chance to make more money). Present day athletes still turn to performance enhancing drugs (often called “PEDs”) and anabolic androgenic steroids (AAS).

The first incidence of confirmed Steroid abuse in sports was at the World Weightlifting Championships of 1954 where the Soviets easily dominated most of their weight classes.  Dr. John Ziegler, the United States team physician, questioned the Soviet team’s doctor about AAS.  The Soviet doctor openly admitted that his athletes were given testosterone injections while training for the championships.   This confession, along with rumors of discarded syringes in the Soviet dressing rooms, marked the first public admission to using AAS for performance enhancement in athletic events.  The Soviet team was not penalized for these actions, because there were no regulations in place to address this new problem.

Seeking an alternative to the Soviet injectable version, Dr. Ziegler committed himself to developing a superior oral testosterone derivative.  His diligence resulted in the development of Dianabol, the most widely abused anabolic steroid of all time.

In the late 1960´s the East Germans began a statewide doping program in an attempt to win more gold medals.  In 1968 East Germany’s chief medical officer submitted a report to the government recommending the total and collective administration of steroids to all East German athletes.   For the next 20 years they dominated virtually every major worldwide sporting event.  Soon after this the World Health Organization filed an official complaint against AAS which lead to the International Olympic Council’s complete ban of such drugs during international competition.

Meanwhile, anabolic steroids had caught on in the United States where professional sports were gaining recognition, and athletic compensation began to soar.  Those using AAS became more successful, and generated far greater income than their non-using counterparts.  Athletes all over the world wanted to know where to get these drugs, and how to use them.  Steroids soon became a staple of virtually every gym in the country, and they were here to stay.

 The many pro athlete stories and huge lists of medical side effects clearly illustrate why the ban on steroids was put into effect back in the late 1960’s.  Unfortunately this action did not deter athletes then, and appears to have little impact today. In 1972, the first athlete caught officially breaking the ban on performance enhancing substances was an American swimmer named Rick De Mont who was using a substance called “Ephedrine”.  Steroid use in the Olympics continued in secret, with athletes enlisting various professionals to help circumvent drug testing.  By the 1990´s, knowledge of AAS had become part of the public psyche, and their abuse had penetrated nearly every possible professional and amateur sport.   In 1987 the National Football League introduced its first anti-steroid policy.

While in the late 1990’s a bottle of Androstendione, a prohormone that converts within the body to testosterone, was spotted by a reporter in the locker of then homerun record chasing Mark McGwire.  Though McGwire soon retired the story of steroids in the Major League Baseball (MLB) was exposed.  Further news of AAS exploded onto the scene when Ken Caminiti admitted using them in Sports Illustrated.  Caminiti went on to estimate player usage in the MLB at fifty percent. In a book published during this same time homerun giant Jose Canseco also admitted to abusing AAS, and raised Caminiti’s estimate to 85% of MLB players.  The league’s secret was out, and the scandals were about to begin.  Jason Giambi and Barry Bonds were both implicated and investigated, later testifying before major courts regarding their AAS histories.

The most common reason for steroid abuse in sports is desire to excel.

These drugs are a particular enticement when faced with the pressures felt at the high school and amateur levels.

They are often seen as a necessary step towards college scholarships and progression towards the professional ranks. Steroid abuse has been speculated to be even worse at these levels than in professional sports.

Strength & Bulk Training for Weightlifters & Bodybuilders

In 1960, three-time Mr Universe winner Reg Park, who Arnold Schwarzenegger said inspired him to become a bodybuilder, wrote a manual titled "Strength and Bulk Training for Weightlifters and Bodybuilders." The training principles espoused by Park have been improved upon by advances in sports and performance science, and the weightlifter or bodybuilder can increase strength and bulk using scientifically proven training methods with both free weights and resistance machines.

Basic Strength and Muscle Gaining Principles

To increase strength and gain muscle bulk, focus primarily on compound exercises that target your main muscle groups of the chest, back, shoulders, legs and gluteals. Compound exercises involve the use of more than one joint, and simultaneously engage several muscles. For example, the bench press involves movement of your elbow and shoulder joints, engaging the chest, front deltoids and triceps. ExRx.net says strength is correlated to muscle size and you should strive to continually increase your strength to gain muscle bulk. Increase your strength by using heavier weights or doing more repetitions each training session.

Repetitions

Reg Park believed training three times a week, using heavy weights for five reps, and five sets per compound exercise, would maximize strength and muscle gains. According to Muscle & Strength, though heavy weights and low reps increase both size and strength, moderately heavy weights for six to 12 reps increase both muscle pump and protein synthesis. This rep range helps bodybuilders look more muscular and vascular than strength and power athletes.


Full Body Workout

A full body workout places a demand on all your major muscle groups, inducing your body to react to the workload by getting bigger and stronger. Do the barbell bench press for your chest, bent-over-rows or pull-ups for your upper back, dead-lifts, barbell military press for your shoulders, barbell squats for your legs and gluteals, barbell curls for your biceps, close grip bench press for your triceps and calf raises for your calves. Do one warm-up set with a light weight for 12 to 15 repetitions, followed by three sets with a heavy weight for five to 10 reps. Rest a maximum of 90 seconds between sets. Bodybuilder Chad Waterbury who holds an M.S. in physiology, says frequent training sessions in which you hit each muscle three times a week, maximizes strength and muscle gains.

Split Routine

A split routine, in which you hit specific muscles each training session, enables you to do more exercises per muscle group without diluting the intensity of your workout by spending too long in the gym. Hit your chest, shoulders and triceps on your first training day. Do the barbell bench press and flat bench flyes for the chest, dumbbell shoulder press and lateral raises for shoulders and close grip-bench press for your triceps. The next day, hit your legs with barbell squats, leg curls, leg extensions and calf raises, your back with dead-lifts and pullups, and your biceps with barbell or dumbbell curls. Do one warm-up set with a light weight for 12 to 15 reps, followed by three sets with a heavy weight for five to 10 reps. The last two reps of the heavy sets should require considerable effort. Rest a maximum of 90 seconds between sets. Rest on the third day and repeat the routine on the next two days.

Varying Your Routine

Shock your muscles to grow by varying your routine. Do one week of training with light weights and high reps every four weeks. According to Muscle & Strength, high reps of 15 or more deplete your muscles of glycogen. This induces your muscles to increase glycogen stores and protein synthesis, causes muscle cells to stretch, and leads to overall muscle growth.

Rest and Nutrition

Minimize your activities on rest days away from the gym to let your body and muscles recover from your intense workouts. Get at least eight hours of sleep each night. Eat approximately every three or four hours to ensure your muscles have a regular supply of nutrients Eat complex carbohydrates such as oatmeal, whole grain bread, whole grain rice, yams and sweet potatoes. Proteins should include lean cuts of red meat, chicken, turkey, legumes, fish, eggs and dairy products. Fruits and vegetables provide vitamins and minerals to help your body function optimally. 

What IGF-1 Does in the Body

IGF-1 or Insulin like Growth Factor 1, is a protein encoded by the IGF-1 gene and it is similar to the molecular structure of insulin. It contains seventy amino acid polypeptides that are produced by the liver and endocrine hormone. IGF-1 has many effects on the body. When in balance… It does a body good! But when out of balance it can cause many repercussions to the body.

IGF-1 supports cellular division and growth to the muscles and organs. IGF-1 automatically begins being produced at birth. This is one of the major factors in height and muscle growth throughout childhood and puberty. Some people, however, are born without the correct amount of IGF-1 production and that can lead to dwarfism, or in some cases have synthetic IGF-1 therapy.

IGF-1 helps in repairing nerve damage, which can aid in many different areas of the brain, cardiovascular, circulatory systems and my favorite anti-aging. It helps to reduce body fat because it halts insulin from moving glucose through the body, resulting in the body using fat as a source of energy instead of glucose.

IGF-1 also plays a role in cell repair to the brain, heart and of course muscles. New developments have shown that IGF-1 helps in the development of new muscles by igniting human stem cells. It also plays a role in muscle regeneration, due to cell repair. It also, increases the number and size of cells in the body. It helps to reduce the amount of muscle loss, and in turn aids in muscle growth, as mentioned before. It is due to all of these reasons synthetic IGF-1 is of the hottest muscle building products and anabolic steroids on the market today.

One must be careful not to have too much supplemental IGF-1 in the body or side effects can occur. When too much synthetic IGF-1 is present one can experience jaw pain, facial, hand, and heart swelling. Heart swelling can lead to higher blood pressure and heart failure. Synthetic IGF-1 stays in the body longer than natural IGF-1 and because IGF-1 produces growth cells it can lead to muscle and organ overgrowth. References to bodybuilders and power lifters with abnormally large stomachs have been linked to overuse of IGF-1 because their internal organs have grown too large. Lastly, if free roaming IGF-1’s stay in the body too long there has been evidence to show that it can produce different cancers.

So, in a nutshell, IGF-1 is a great hormone that your body produces naturally. It is an amazing compound that helps with cellular growth and repair throughout the body. It helps our bodies grow to their natural state as well as aids in the building and repairing of muscles. But one must be careful when using synthetic IGF-1 for bodybuilding purposes, not to over do it. In my opinion the side effects of overuse do not outweigh the results. Again, the saying “You can’t have your cake and eat it too!” comes to mind.

CHEST NASSER’S WORKOUT

ONE OF THE MOST POPULAR competitors in the IFBB, Nasser El Sonbaty has heaved plenty of weight in his 15 years as a pro. Like most of his peers, he changes his workouts often, but this particular routine is a great example of how he combines presses and flyes for a more intense, and thus more productive, session.
“A technique that works well for me is rest/pause,” Nasser explains. “I may do a set of 6–10 reps on an incline dumbbell press, pause for 10 seconds, do another 4–5 reps, rest again and finish with 1–3 reps.”
Nasser recommends choosing a heavy weight, but not so heavy that you can’t get at least 6 reps in the set.

FLAT-BENCH DUMBBELL FLYE
START: With a dumbbell in each hand and a slight but unchanging bend in your elbows, lie on a flat bench and allow the weights to travel out and away from your body in a wide arc.
MOVE: Feel the stretch, then contract your pecs to forcefully raise the weights overhead while keeping the angle in your elbows nearly constant.


DECLINE DUMBBELL FLYE
START: When he does the decline press with dumbbells, Nasser will go right into the decline flye as the second half of a compound set. With a weight heavy enough for presses, he doesn’t get a really deep stretch at the bottom but still strives for a decent range of motion. Lie back on a decline bench and hold a pair of dumbbells overhead, keeping your hands in a neutral (palms-facing) position.
MOVE: Maintaining a slight bend in your elbows throughout, power the weights up in a wide arc, keeping constant tension on your chest by not locking out at the top nor allowing the weights to rest against each other. When lowering the weights, fight gravity to gain the benefit of the negative.



DECLINE DUMBBELL PRESS
START: Lie back on a decline bench and hold the weights directly over your pecs.
MOVE: Resist the negative as you lower the dumbbells until they just touch your lower-chest region. In a forceful movement, power the weights up but don’t lock out. “I think ‘squeeze the pecs’ at the top,” Nasser adds.