After reading a clinical trial on Forskolin which resulted in very favorable results regarding body composition transformation and a testosterone increase, I decided to give it a try.
I bought a bottle of Biotest Carbolin 19 which is an enhanced Forskolin formula. Claimed to be more effective than Anavar.
Little green pills…maybe it’ll turn me into the “Hulk”?
I’ve been on Carbolin 19 for 4 days now (2 pills per day) with no side effects of any kind. I feel great. My body stats as of yesterday were 142.6 lbs and 11.6% body fat. Let’s see what happens in the next 30 days.
I noticed that my libido has changed since the very first day I started taking Carbolin 19. It’s definitely noticeable early mornings…if you know what I mean. I also noticed my muscles stay pumped for days. They feel fuller and harder.
Big Ramy or Mamdouh Elssbiay has some of the most massive legs in professional bodybuilding, probably close to Tom Platz. Again Big Ramy does very high volume on legs. Let’s take a look at his 2014 leg workout routine.
Big Ramy works legs once per week.
Big Ramy Leg Workout Routine
Leg extensions 2 warm up sets of 50 reps each
Squats 2 warm up sets, then 4 sets till failure
Leg press 3 sets of 30 reps
Hack squats 3 sets of 10-15 reps
Standing leg curls 3 sets of 10 reps
Lying leg curls 3 sets of 12 reps
Seated leg curls 3 sets of 15 reps
For heavy leg work it’s a great idea to have some equipment that will prevent injury and help with heavy lifts like a good pair of squat shoes and a lifting belt.
Tom Platz had the biggest legs of any bodybuilder to date. They were just “Massive” as hell. He’s secret was high volume. Wait till you see his leg workout routine! It’s a killer!!
… 8-12 sets of squats!!!
Tom Platz Leg Workout Routine
Squats 8-12 sets of 5-20 reps
Hack Squats 5 sets of 10-15 reps
Leg Extensions 5-8 sets of 10-15 reps
Lying Leg Curls 6-10 sets of 10-15 reps
Standing Calf Raises 3-4 sets of 10-15 reps
Seated Calf Raises 3-4 sets of 10-15 reps
Hack Machine Calf Raises 3-4 sets of 10-15 reps
Tom Platz was the only bodybuilder that I know that really loved leg workouts. He was much more intense than any other bodybuilder I have seen. Tom would squat 225 for 100 reps… 350 for 52 reps…and 495 for 23 reps.
When squatting or deadlifting heavy, it’s important to have proper weightlifting/squatting shoes for maximum support and stability. Regular running shoes are not a good idea. There’s too much cushion in the bottoms. This extra cushion absorbs energy which could be applied to the load. So you loose power…not good. The cushion also leads to instability because it will move when you put a heavy load on it.
Dorian Yates had some of the biggest legs in the professional bodybuilding world and barbell squats had nothing to do with it!!!
Dorian Yates had a hip injury in 1986 which forced him to have surgery. He was never able to do barbell squats without hip and back pain from then on. He swapped out barbell squats for leg presses and hack squats/Smith squats.
So everyone that thinks barbell squats are the “King” for massive legs is mistaken. They are not necessary.
Here’s Dorian’s leg workout routine
Warm-Up (1 set)
Leg Extensions 25-30 reps
Leg Press/Smith Machine Squats 25-30 reps
Hack Squats 25-30 reps
Working Sets (2 sets)
Leg Extensions 12-15 reps
Leg Press/Smith Machine Squats 12-15 reps
Hack Squats 12-15 reps
OK…I want to talk about two subjects that are very controversial…
Squats or Leg Press for massive legs
Full range of motion or partials?
I read/hear this controversy all the time….Squats or Leg Press????
Which is better for building leg mass?
Most people say SQUATS are the “King” for legs but how do we know this is true? Well…bodybuilders do squats right? Yes, some do but not all. I know Dorian Yates did not. Dorian had hip surgery that prevented him from doing barbell squats. He used the leg press and hack squats. His legs were huge. I’m sure they were others too. So the reality is Squats are not necessary for large leg development.
Squats are draining because you use way more muscles than the leg press. If you want to focus on leg development then why not only work your leg muscles and not your whole body? Makes sense right?
What about Full Range of Motion? Is it necessary for maximum muscle growth?
This one is easy to find the answer….just watch some of the professional bodybuilders doing squats, leg presses, shoulder presses, bench presses, etc. Rarely do you ever see a bodybuilder doing full range of motion. They mostly do 1/2 or 1/4 ROM at best.
So full range of motion is a myth for optimal muscle growth.
Here is a great video covering these two topics. I learned something today!!!
We all know that in order to make your muscles grow, you have to continually challenge your muscles. One obvious way is to add more weight BUT it’s not the only way.
It’s not always possible to add weight to the bar and keep the rep range at the 8-10. At some point you will not be able to do this. So you will need to try something else to challenge your muscles. Here are some other ways to keep the progression moving in the right direction.
Increase the number of sets
Increase the number of reps
Shorten your rest time in between sets
Use the Rest/Pause method (rest for 5 seconds then do another rep)
Do 3 second eccentric movements (usually the lowering part)
Do slow or 3 second concentric and eccentric movements
Here is one method I use to add heavy training with high rep training. Low reps increase strength and higher reps increase size and high reps + heavy weights = huge size.
Anyway, I add a weight to the bar or machine that I can only do 5 or 6 reps max. I use this weight until I can do 12 reps. So every workout I force myself to do 1 or 2 more reps even if I have to use the rest/pause method. Then once I reach 12 reps, I add 5 lbs and start all over.
I first heard of Forskolin while watching the Dr. Oz show. It was presented as a great fat loss supplement. At that time I didn’t think too much about it since Dr. Oz was promoting all kinds of miracle pills/supplements.
Anyhow, on to 2016 and Forskolin.
I read many bodybuilding websites and forums and T-Nation.com is one of them. I think T-Nation.com owns Biotest Supplements. Anyway I ran across Carbolin 19 (contains an enhanced form of Forskolin) on the T-Nation.com website. It intrigued me and so I started reading and researching.
I read all kinds of reviews and articles on the ingredients which then lead me to Forskolin. I was looking for scientific evidence like human trials.
Does Forskolin decrease fat and increase muscle mass? Does it increase testosterone production too?
Here are the short answers….YES and YES… according to clinical trials reported on the U.S. National Library of Medicine, National Institutes of Health.
Here is the abstract from the website (http://www.ncbi.nlm.nih.gov/pubmed/16129715).
“OBJECTIVE: This study examined the effect of forskolin on body composition, testosterone, metabolic rate, and blood pressure in overweight and obese (BMI > or = 26 kg/m(2)) men. RESEARCH METHODS AND PROCEDURE: Thirty subjects (forskolin, n = 15; placebo, n = 15) were studied in a randomized, double-blind, placebo-controlled study for 12 weeks. RESULTS: Forskolin was shown to elicit favorable changes in body composition by significantly decreasing body fat percentage (BF%) and fat mass (FM) as determined by DXA compared with the placebo group (p < or = 0.05). Additionally, forskolin administration resulted in a change in bone mass for the 12-week trial compared with the placebo group (p < or = 0.05). There was a trend toward a significant increase for lean body mass in the forskolin group compared with the placebo group (p = 0.097). Serum free testosterone levels were significantly increased in the forskolin group compared with the placebo group (p < or = 0.05). The actual change in serum total testosterone concentration was not significantly different among groups, but it increased 16.77 +/- 33.77% in the forskolin group compared with a decrease of 1.08 +/- 18.35% in the placebo group. DISCUSSION: Oral ingestion of forskolin (250 mg of 10% forskolin extract twice a day) for a 12-week period was shown to favorably alter body composition while concurrently increasing bone mass and serum free testosterone levels in overweight and obese men. The results indicate that forskolin is a possible therapeutic agent for the management and treatment of obesity.”
There are tons of Omega 3 Fish Oil supplements out there. How do you choose?
I do a lot of research and label reading. One very good Omega 3 supplement is Biotest FlameOut but it’s expensive…$50/month. 1 bottle contains 20 servings at $35. Flameout has a huge amount of EPA and DHA. The dosage is 4 capsules per day. I took these for about 3 months. They are excellent.
But wait…I found one that’s probably better. Vitamin Shoppe Omega 3 Fish Oil. It’s DHA and EPA contents are very similar when you calculate the EPA & DHA per capsule, although Flameout has more DHA. I’m not totally sure which is more important, DHA or EPA. Anyway, if I take 4 capsules of the Vitamin Shoppe Omega 3 Fish Oil, I can get about the same Omega 3’s as FlameOut but for $15/month.
I just ran across CrazyBulk’s D-Bal or Dianabol supplement ads yesterday and was very interested and actually I was very close to ordering a bottle just to try and do a review. What the hell, it’s only $60 right?
D-Bal is supposed to actually out perform the steroid Dianabol without any side effects. That would be amazing!!! Dianabol is a super bulking steroid.
Here is one claim: “Massive Gains & Through The Roof Strength”
Another quote from the CrazyBulk website:
“D-Bal’s powerful formula mimics the effects of Methandrostenolon, otherwise known as Dianabol, the granddaddy of steroids. By increasing nitrogen retention, D-Bal creates the ultimate anabolic state required for mega muscle growth, giving you rapid gains in size and strength.”
Fortunately for me I didn’t order a bottle because I read the ingredients on the label. Once you see the ingredients, you know it’s no steroid alternative. Let’s take a look at the label.
As you can see CrazyBulk D-Bal is bascially BCAAs plus whey protein and Tribulus Terrestris. None of these ingredients are anabolic in the human body and there are many human trials to prove that they have no effect on performance or muscle growth.