NEWTOWN — A former police sergeant who is facing nearly six years in prison for manufacturing and distributing steroids claimed in court papers filed this week that his involvement with the drug grew out of “bodybuilding culture.”

Steven Santucci, who resigned from the department shortly after his arrest in May 2015, plead guilty in December to one count of conspiracy to distribute anabolic steroids and one count of conspiracy to launder monetary instruments. He faces nearly six years in prison during a federal sentencing hearing scheduled for Aug. 25

Police said Santucci was at the center of a drug ring that received shipments of steroids ingredients from China since 2011 and manufactured and distributed large quantities of the substance to bodybuilders in local gyms. The federal probe also revealed certain members of the group were distributing cocaine and prescription pills, including oxycodone.

In a sentencing memorandum filed with the court this week, Santucci claims his abuse of the drug began nearly a decade ago when his efforts at the gym failed to give him the results he desired.
“Around age 30, Santucci turned to steroids to get an edge so that he could develop the body image he desperately sought,” the court document states. “Santucci himself explained that he has always been a fitness guy and he wanted to be a weight lifter.”

Due to the expense of the drug, the document claims that Santucci began importing raw materials from China to manufacture steroids for his own use. While the former police officer never planned to distribute the drugs, according to the document, others at the gym took notice of his use and asked to buy some.

“By the time of his arrest, he was selling to nine or 10 individuals,” the memorandum claims.
The document also claims that the decorated police officer became involved in the illegal activity, in part, because of the level of acceptance of steroid use in the body building community.
“He got lulled into believing that what he was selling was ‘just steroids’ and it was ‘no big deal,’” the document states.

However, federal prosecutors claim Santucci used the proceeds of the drug sales to fund a lavish lifestyle that included more than $300,000 he spent on first class trips to Europe, South America and Africa, including a $30,000 safari. Authorities said Santucci also spent more than $23,000 of the drug proceeds on Celebrity Cruises.

While prosecutors have called for a sentence of between 57 to 71 months in prison, Santucci’s lawyer is asking for a sentence “well below” the recommendation, due to his “exemplary life and a life characterized by a high degree of public service.”

Santucci was honorably discharged from the Connecticut Army National Guard prior to joining the police force and was presented with the Chief’s Service Award two years ago.

Ex-Newtown cop blames steroid arrest on ‘body building culture’

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Get lean

Beyond genetics, the most important factor in skin-popping veins is how lean you are. Since body fat is commonly stored right under the skin, it's literally what's between you and your veiny self. For men, this usually requires single-digit body fat; for women, probably sub-20 percent body fat, although both genders may be able to spot a tell-tale biceps vein at slightly higher percentages.

To show off skin-popping veins, start by stripping away excess body fat.
If body fat is a problem, start by figuring out the necessary number of calories you need to maintain your weight, then subtract 300-500 calories a day to create a significant deficit. Over the course of the next 10-12 weeks, aim to lose 0.5-1.5 pounds per week by incrementally—but not dramatically—reducing calories and increasing exercise.

Keep the pace steady, because if vascularity is the goal, you want to lose as little muscle mass as possible.

Build muscle

Bigger muscles demand more blood—it's that simple. By training and eating with an emphasis on building muscle, your body will adapt by expanding its blood-vessel network to the newly built muscle mass.
In my experience, you're probably best off alternating between dedicated mass-building and fat-loss phases in your quest to become both leaner and more muscular.

Chase the pump where you want to see veins

What you know as the "pump" is really just the term coined to describe cell swelling and metabolite accumulation, both of which are known to produce muscular growth.1 By consistently chasing the pump via a combination of high-intensity lifting techniques and short rest breaks, you drive a significant amount of blood into your muscles. This bodes well for looking swole.

Blood-flow restriction (BFR) can help you target vascularity in a specific body part.
To specifically hone in on the pump, consider trying blood-flow restriction (BFR) in your training. BFR involves partially restricting the veins of a working muscle, which ultimately results in a pooling of blood, because the veins are unable to carry it back to the heart. This massive increase in blood usually leads to the greatest pump of your life.

If you want to see veins in a particular muscle group—say, biceps, triceps, or quads—it's a no-brainer to finish off your training day for that group with a solid pump. Choose biceps curls, triceps push-downs, or leg extensions for 4 sets of 30, 15, 15, and 15 reps using BFR, resting 30 seconds between sets. Or try Layne Norton's "Legs And Arms Blast."

Do your cardio

There are plenty of reasons to skip cardio, but one reason not to is that it may help promote more prominent veins. For starters, cardio helps to create a greater caloric deficit (assuming you're not eating more to compensate), which works to reduce body fat. The leaner you are, the more vascular you appear.
Additionally, consistent aerobic exercise increases capillary density, or the number of capillaries (tiny blood vessels) that reach your muscles.2,3 It may even promote the formation of new capillaries.
By making cardio a staple in your exercise routine, you effectively promote more blood flow to your muscles. Over time, more veins will scratch the surface and show themselves when they're adequately filled with blood.

Take supplements for the pump

One of the major reasons blood flow is amplified during exercise is related to the production and action of nitric oxide (NO). NO is a potent vasodilator, meaning it relaxes blood vessels to increase blood-flow efficiency.
Given that NO has such a profound impact on blood flow, many supplements have been formulated to enhance its production, and ultimately your pump, during exercise. Look at your pre-workout's label or peruse online discussions, and you'll find plenty of pump supplements getting pumped up, from agmatine to glycerol to ornithine.

But for starters, you can't go wrong with these:

Citrulline

A few years ago, L-arginine was considered the premiere pump sup of the first order, because it's a known NO precursor. However, it's fallen out of favor because citrulline supplements have been shown to increase arginine levels more than arginine (and without the digestive distress some experience from arginine).
Dose: 6-8 grams of citrulline malate 30-60 minutes prior to your workout. For maximal results, take in one serving rather than spreading it out in multiple doses across the day.

Nitrates

The two most common dietary nitrate supplements are beetroot and pomegranate juice or extract. Both have been shown to positively impact blood flow when taken pre-workout because of their ability to act as vasodilators.5-7
Dose: Supplement with 1000 milligrams of pomegranate extract 30 minutes before exercise. For beetroot, what you take will vary depending on whether you drink a juice or extract, or take a powdered supplement. In either case, load with a daily dose for a week, and then take a dose before you exercise.

Creatine

Creatine acts as an osmolyte, meaning as it accumulates inside the muscle cell, fluid is drawn in as well. Supplementing with creatine can enhance cell swelling, lending a helping hand to your shirt-ripping pump and veiny exterior. 

Dose: 5 grams of creatine monohydrate per day

Thermogenics

A thermogenic increases heat production in the body. As a result, more blood flow is pushed to the surface of the skin, which aids in cooling the body. Examples of thermogenic substances include caffeine, green tea, capsaicin (the component in peppers responsible for their heat), and ginger.

Take your selfie right after training

This may seem like a no-brainer, but all things being equal, you're probably going to look your most vascular when you're still riding a great pump from the end of your workout.

Train For Veins: 6 Ways To Boost Vascularity

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There are a lot of different ways that you can increase levels of testosterone today. Some people look for shortcuts that are dangerous, and that's not a good thing. When you seek out natural solutions, you will find the root of the issue and build a great momentum moving forward. If your goal is to increase healthy and wellness, then you will no doubt want to try the following tips. These are natural options that will help you move forward. Some things may seem harder than others, but if you seek out long-term solutions, you will find the benefits will manifest for longer than by going the synthetic route.

Increase Your Exercise Levels
The first thing that you can do is simple, exercise a great deal. Increase your exercise levels in an extreme manner. This means that you should look for higher intensity options. Intense workouts increase the body's circulation, heart rate, and builds muscle properly. Not only that, you will find that glandular secretions rise, including testosterone. Push yourself, as an athlete would push themselves for professional leagues, and you'll see major gains.

Weight Lifting and Training
Here is something that you should be looking into as a whole. Don't just go with cardiovascular exercise. Focus on weight lifting as well. Strength training is going to help you not only build muscle, burn fat, and get healthy, it's going to push levels that you need to increase natural production of testosterone. This takes time, of course, but just keep pushing weights, and you'll find that you'll feel the increase sooner than later.

Throw Away Sugar In The Diet
Sugar doesn't help the body and diminishes your results. Throw away sugar content in your diet. That means that you'll want to focus on eliminating certain foods that only break down into sugars. If you can't eliminate this completely, start to scale back drastically until you can replace them. Sugar is going to stifle your progress.

Boost Your Protein Supplements
One of the most important things that you should do in regards to trying to increase your levels is to increase your protein. You should focus on amino acid increases. This includes quality protein supplementation, as part of your routine. There's a lot of discussion as to what's going to be best here, but you can start with whey protein to get you moving forward.
As you can see, there are a few things that you can do to increase testosterone. If you can boost this element in the body, you will find that building muscles will become a bit easier. Through strength training, interval exercise, and weight lifting, your body will utilize the elements that you're putting into it, and will rise through the right areas you're looking for. It's important that you not only work on these tips, but you should also eat a balanced diet with enough calories to burn through your workouts, and a boost of supplements to assist your body's natural resources. Done right, you'll see results manifest in due time.

4 Tips For Naturally Increasing Testosterone Levels Today

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If one of your goals is to build muscle, then these 4 tips can help you get faster results. Regularly following these tips can lead to quick results compared to what you have in mind.

There are a lot of myths floating around in the muscle-building world. Some of these myths are confusing, and some are downright silly. Some myths might lead you to think that your muscle gains are limited to X factors. What you need to do is sift and sort out the information. Find the workouts that work and do it the right way. Following these 4 tips below will guarantee that you will experience muscle gains faster and easier than ever.

Proper Form:
When it comes to building muscle, the basic idea is to make the lightest weight you can handle feel like it's the heaviest. Basically, going slow is your best bet. Avoid lifting tons of weight as fast possible, as this will not tear your muscles compared to going slow. When those muscle tears begin to heal, your muscles start to grow. Also, there is a tendency that when you speed up, you will be losing the form of your exercise, which is very critical. If you have been doing it all wrong in the past, it's time to make the right change. Go slower and you will gain faster muscle growth.

Muscle Confusion:
To gain faster muscle growth, its important that you force your muscles to adapt all the time. If you are doing the same routines constantly for months at a time, your body and muscle adapts to the workout. It will anticipate the workout and optimizes the muscles. When the muscles adapt, muscle growth halts or slows down. By constantly changing your workout routine every week, you will experience better muscle gains as your body and muscles is not able to anticipate and it's forced to adapt. You can change the days you do your workout, change the weights or change the workout routine. By doing so, you will have more muscle gains in the least time possible.

Proper Diet:
If you don't follow proper diet, you will simply not gain any muscles no matter how you push yourself. Keep in mind that your body will need energy in order for it to build your muscles. If you don't have a proper diet, then your body will have to burn other sources of energy, and one of those commonly used sources is your muscle itself. Muscles mostly need protein, and that should be your primary focus. You can get protein from a lot of sources like dairy products and meat. You can also make use of protein supplements. It's a quick and easy way of getting all your protein needs. As you grow bigger, your protein needs will also grow with it. At some point in your growth, you will need protein powder to keep your muscle growth.

Determination:
Building muscles will take time. Hence, you will need to be determined and motivated. When you first workout, you will be exhilarated as you will experience fast muscle growth. This is normal as your body is not used to such kind of activity. As you grow bigger, your body adapts, and your gains will not be as fast when you started. Also, there will be a time that your muscle growth will hit a plateau. Everyone experiences this. The solution is to simply continue working out and you will pass this plateau. By then, you will start

growing muscles again:
It may take time to build muscle, but it's not as hard and long as most people think it would be. It doesn't matter if you are casual or a serious about building muscle, the tips mentioned above can significantly help you experience more muscle gains. Follow a proper routine, adopt a proper diet and change up your workout routines and schedules. The rest will simply sort out itself.

Muscle Building May Be Hard, But It's Easier Than You Think

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Suffering from a bad case of upper-body blues? Build the strength and size of your chest and back with Steve Cook's hardcore superset workout!
Before we get to the good stuff, let me be clear: This isn't some pretty-boy aesthetics workout. This is a heavy, strength-building, chest-and-back workout that's designed to challenge your body and push your physical limits.

I prefer to do this workout during the offseason, when I have the calories to really push heavy weight. Having the energy to go heavy is important for this workout because you're going to be using percentages of your bench-press one-rep max (1RM).

Steve Cook's Strength-Building Chest-And-Back Workout

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The average steroid user doesn’t look like a steroid user. But there are still ways to tell if someone is juicing
Ethan Benda is used to the suspicions. Given his age (41) and his condition (jacked), he understands why people who don’t know him well automatically assume steroid use. 
“I looked better at 40 than I did at 20, so a lot of guys assumed I was on something,” he says.
(Transform your body the natural way with The Anarchy Workout—one guy lost 18 pounds of pure fat in just 6 weeks!)
The experience has taught Benda—a personal trainer in Kansas City, Missouri, who competes in both Brazilian jiu jitsu and natural bodybuilding—to be cautious about judging others.
That applies to his clients as well, many of whom are middle-aged guys whose doctors prescribe hormone-replacement therapy (HRT). “I can tell you this,” he says. “It’s not usually the guy you would suspect who’s on HRT.” 
The supplemental testosterone they receive isn’t enough to change their physiques in noticeable ways. But it does give them more energy for their workouts and quicker recovery. That, combined with a better mood and a higher sex drive, are all his clients want or feel they need from the drugs.
“Most are just looking for a way to feel good, not necessarily to get jacked,” Benda says. For that, “they go full-pharma and get the true gear.” Even then, the ones who are using the industrial-strength drugs may not be obvious. 
“Of all the people I’ve seen who admit using steroids, I’d say 90 percent don’t even look like bodybuilders,” says Michael Scally, M.D., a physician who has treated more than a thousand current and former steroid users, and consulted with doctors around the world on many more. “They aren’t 6 to 8 percent body fat. They aren’t huge. They look like 20-, 30-, 40-year-old men. They’re just using steroids to try to get in shape faster.” 
The Outliers
Let’s start with the obvious: It’s easy to tell if someone is using steroidssuccessfully. Harrison Pope, M.D., a professor of psychiatry at Harvard Medical School, developed the fat-free-mass index, or FFMI. 
It’s a calculation of your height, weight, and body-fat percentage that gives you an idea of how close you are to your physiological ceiling. 
He came up with it after years of studying steroid users in Boston-area gyms and comparing them not just to non-steroid users in the same gyms, but also to bodybuilders from different eras. 
For a 1995 study, Pope and his coauthors estimated the FFMIs of Mr. America winners from 1939 to 1959, before steroids were readily available. The group includes future B-movie star Steve Reeves, whose physique was so iconic that he was name-checked in The Rocky Horror Picture Show. The average FFMI was 25.4. (One of the highest was George Eiferman, Mr. America 1948, with a 27.7 FFMI. His upper body was later the model for George of the Jungle, a 1960s cartoon character.) 
Even today, with all we’ve learned about training and nutrition, an FFMI in the mid 20s is still considered the ceiling for natural bodybuilders. Anything above 26 or 27 is suspect.
So that’s the easiest call: If you see someone who’s extremely lean but substantially bigger than pre-steroid-era bodybuilding champions, he’s probably using drugs those guys didn’t have.
But just because someone is below a 25 FFMI doesn’t mean he hasn’tbeen topping off the tank. A 2011 study by Pope and his colleagues found that the average FFMI of steroid users was 23.3, which wasn’t much higher than the 22.8 average of non-users. The study included lifters who used human growth hormone and/or IGF-1 in addition to steroids. Their average FFMI was 26.2.
Thus, if you want to build a physique that’s only possible with steroids, you probably need more than steroids.
Pope’s research also shows the clearest difference between users and non-users. Steroids preferentially increase the size of the muscles that attach to the shoulder joints: the lats, trapezius, pectorals, deltoids, and upper arms. (Interestingly, that’s also where steroid-induced acne is most likely to appear.) 
A guy who’s “yoked,” with traps big enough to support their own ecosystems, almost certainly had pharmaceutical assistance.
Side Effects
So far we’ve looked at the intentional effects of steroid use, and only in lifters who used them successfully to get impressively jacked. But it’s the unintended effects that are often the most obvious signs.
An example from my own experience: In the mid-1990s, as I opened the door to my gym in suburban L.A., I heard someone with a voice an octave lower than mine talking on one of the pay phones in the hallway. 
I didn’t think anything of it, until I looked over and realized the deep-voiced person was actually Heather Tristany, a competitive bodybuilder. (And later a porn star, as I discovered when I Googled her name.)
The drugs that thickened Heather’s vocal cords, giving her not only a manly voice but also impressive muscles and a chiseled jaw, are technically known as AAS, for anabolic-androgenic steroids. They’re all chemical derivatives of testosterone, which explains the anabolic (muscle-building) features as well as the androgenic (masculinizing) bugs. 
Once you give your body testosterone, it stops producing it. This is most apparent below the belt. Unlike the human body as a whole, which tends to gain weight when it has nothing to do but hang around, testicles shrink.
Dramatically increasing the amount of testosterone in your body means more of it gets converted into other types of steroid hormones, like estrogen. That can lead to gynecomastia—an accumulation of glandular breast tissue behind the nipple.
It might also convert to dihydrotestosterone, a chemical associated with baldness and non-cancerous growth of the prostate (benign prostatic hyperplasia, or BPH).
But the most pronounced signs of steroid use are the ones you can’t see.
The Telltale Test
Scally took an unusual path to his steroid expertise. It started when, at 35, his waist measured 40 inches. He remembered a warning he’d heard in medical school: As you get older, your health is at risk if your waist size exceeds your age. That got him into the gym, where he began to hear a lot of questions about steroids.  
They weren’t asking about how to use them—as an anesthesiologist, he knew less than even the entry-level juicers—but about how to handle the many consequences of having used them. “The biggest question I got was, ‘how do I get my body to come back on after I come off anabolic steroids?’”
The conventional wisdom in the 1990s said that steroid users would eventually return to normal hormone production, and restore their physical and emotional equilibrium. Scally, however, saw it wasn’t that simple or predictable.
Many of them suffered from a condition doctors now recognize as anabolic steroid-induced hypogonadism, or ASIH. Symptoms include muscle and strength loss, fat gain, bone loss, poor sleep, sexual dysfunction, depression, irritability, and fatigue. Because the body has stopped producing sperm, former steroid users are often sterile for months after they quit, and often years.
Sometimes, Scally says, that’s a tipoff for a doctor or close friend that someone has used steroids: he and his wife are trying to start a family but unable to conceive, especially if he’s shooting blanks from shrunken testicles, or if he also has gynecomastia and/or post-teenage acne.
But there could be other explanations for some of those problems. Acne and infertility aren’t limited to steroid users, and gyno occurs in about 50 percent of boys in early puberty. It goes away most of the time, but for some it never does.
The absolute best way to tell is a blood test. “If you find hCG, you can bet almost 100 percent they’re using anabolic steroids,” Scally says. That’s because hCG (human chorionic gonadotropin) is a hormone produced by pregnant women, and commonly used to un-shrink balls and restore normal testosterone levels.
The Eyeball Test
You, of course, aren’t going to issue a blood test to a guy in your gym you suspect of using steroids. Nor are you going to check for BB balls, gyno, or bacne. But you’re probably still curious. In fact, when I searched Google for “how to tell if someone …”, “ … is on steroids” was the #2 suggestion, right after “ … is lying” and ahead of “ … is gay,” “ … likes you,” and “ … is high.”
So what should flip the switch on your ’roid-dar?
“Faster than normal progress is always the obvious indicator,” Benda says. “After about three years of lifting, the ability to gain muscle significantly drops. If someone tells me they gained 25 pounds of muscle in a year, I know they’re either new to lifting, they’re juicing, or they’re full of crap.”
Another tell: Someone looks like a near-contest-ready bodybuilder or cover model for months on end, without gaining fat or losing muscle. 
But even that isn’t a perfect sign. It’s possible the guy is simply a genetic freak. “I’ve run across one person in the last 15 years of training who exhibited all the signs of steroid use, but I know for a fact wasn’t on anything,” Benda says. “He never got tired, built muscle easily, and stayed lean year-round. Now, that’s one person out of hundreds of athletes I’ve trained, so it is rare.”
There is, however, one sneaky-effective way to tell if a guy is juicing, or has in the past: Talk to him about steroids. “The average anabolic steroid user is more knowledgeable about androgens than most doctors,” Scally says.
Unless the guy is a doctor, you can guess that his deep knowledge of male hormones came about through enlightened self-interest.

Signs Someone Is Using Steroids

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Barbell squat — With your feet firmly on the ground, put a barbell on your upper back and squat, allowing your hips to move backward as you bend your knees before explosively returning to your starting position. Keep your core tight, and don't allow your lower back to round.

Lying leg curl — Lie facedown on a lying leg-curl machine with your legs extended straight. Your heels should be elevated slightly. Curl your feet toward your bottom, controlling the movement on the way down, taking one second to raise your feet and three seconds to lower. Keep your hips firmly planted down and your knees close together.

Bent-over barbell row — Grab a barbell off the floor using an overhand grip, and stay in a bent-over position. Keep your back slightly higher than parallel to the floor, with a slight bend in your knees. Extend your arms straight at the bottom, and row the barbell up toward your bellybutton.

Incline dumbbell chest press — Use a 30-degree incline on a bench, with your weights touching the outer portion of your chest at the bottom of the movement. Press the dumbbells up toward the ceiling and bring them slightly together without actually touching them at the top. The dumbbells should be constantly moving on this exercise without pausing at the top or bottom of the movement.

Lateral raises — These can be done while standing with cables or with dumbbells. Start with your arms at a slight bend in the elbows. With hands facing down, raise your arms out to the side, bringing them up so that they're parallel to the ground. This doesn't require much resistance to be effective. Place more emphasis on the outer part of the shoulder. (This gives shoulders a rounded look.) Focus on twisting the dumbbell or cable slightly at the top so that your hand is angled with your pinky side of the hand being in the highest position.

Assisted pullups — Most gyms have an assisted-pullup machine that provides weighted assistance as you perform the pullup, so essentially you're lifting less than your actual body weight, allowing you to perform more repetitions with better form. Fully extend your arms at the bottom of the movement, feeling your lateral/back muscles stretch briefly, and then keep your head and chest up as you pull your body up as high as possible at the top. Your chin should be about even with the level of your hands at the top of the movement for a full range of motion.

Triceps extensions — There are multiple grip/attachments that can be used on any adjustable cable machine, including a straight bar, V-grip and rope attachments. Start by setting up the cable on a notch that is positioned above your head. At the starting point, you should be standing, staying very slightly bent at your waist, with your elbows bent at about 90 degrees. At the bottom, you will fully extend your elbows until they are straight, while twisting the rope apart simultaneously. Press your arms straight down without bringing them toward your body to allow for a maximum contraction in your triceps.

7 pro tips for building a sculpted, balanced body

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