Calisthenics exercises involve using your body weight as resistance to build muscle and strength. These workouts are an effective way to develop lean muscle mass and improve overall fitness. The exercises can include push-ups, pull-ups, squats, and planks, which target different muscle groups. By consistently incorporating calisthenics into your fitness routine, you can achieve muscle growth and improved definition. This can be further enhanced by pairing your workouts with a proper diet and gradually increasing the difficulty of exercises through progressive overload.

Muscular Endurance

Overall

To conclude, professional bodybuilders need to integrate calisthenics thoughtfully into their training, focusing on exercises that complement their goals and existing routines. Consulting with a fitness professional can help create a customized plan.

             Cycling is increasingly becoming a trend among bodybuilders, thanks to its immense benefits. However, cycling has a proper approach every bodybuilder should use to get the desired results. Some people prefer using selective androgenic receptor modulators (SARMs) during a cycle. Although these products may not hinder the cycling process, there are some things you need to consider before taking that route.

What Are SARMs?

              These are androgenic receptor ligands that come with androgenic properties. Although relatively new, they have gained wide recognition among bodybuilders and fitness enthusiasts because of their potency. They bind to specific androgenic receptors in the body and enhance muscle-building. SARMs also ensure a gradual increase in body mass, thus helping beginners to attain the right body for bodybuilding.

              SARMs are very effective in enhancing muscle growth because of their selective binding with androgenic receptors. That’s the opposite of how certain steroids and supplement products act. It is the reason many people now prefer them to regular steroids. However, there have been questions about how these chemicals affect the steroid cycle. First, not all SARMs are safe for growing a natural body. Most of the products currently in the market are investigational and thus cannot be relied upon 100%. However, some have successfully undergone clinical trials and have been cleared for use. Here is a guide that should help you use SARMs on top of a steroid cycle without exposing yourself to complications.

Related Article:: Stacking SARMS: Different SARMS Cycles

Pick the Right Cycle Support Supplements

               By now, you know that SARMs do not go well with most steroids and supplements. It has been established that using certain products with SARMs can potentially damage your organs. That is because of hepatotoxicity associated with such compounds. The proper cycle support product will help you reverse any damage caused by such mixing. Cycle support supplements differ from post-cycle therapy (PCT) because they’re used during a cycle.

                 Failing to use proper cycle support supplements could result in side effects such as acne, hair loss, water retention, and organ toxicity. Cycle support should be taken daily to create the proper build-up in the system. Some of these products include:

• Amino acids like N-Acetyl-Cysteine.
• TUDCA bile acid.
• Marian/milk thistle.

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             However, you should make sure that the product you go for does not contain harmful ingredients. Most importantly, pick cycle support with many natural extracts.

Consult with Your Trainer

            Consult with your trainer first before using SARMs during a cycle. Most trainers have plenty of experience in cycling and supplementation and will guide you appropriately. If they ever used them at some point, they’ll know the right approach. Your doctor is another important person you should consult before embarking on this journey. They will guide you on how to use them correctly and recommend the best type to use.

Avoid Using SARMs with Strong Steroids

               Using SARMs with highly potent steroids can overwhelm your system. Additionally, these products don't come with aromatization like most steroids. That means the side effects of using it with potent steroids are twofold. Steroids like Deca usually strain vital organs like the liver, as do SARMs. It is highly recommended that you go for a softer steroid for cycling if you plan to use SARMs on top.

Alternate SARMs and Steroid Supplements

            There is a thin line between these two compounds. That is why SARMs are sometimes referred to as steroid alternatives. However, these chemicals are different in more ways than you think. For instance, SARMs are more potent than steroids because they only bind to specific receptors. They also tend to stress the liver and kidney more as the two organs struggle to break down the compounds.

        A bodybuilder can reduce the combined effects of using one compound on top of another by alternating. Depending on the cycle length, you can use SARMs and steroids on a 2:3 ratio respectively. However, you can also run a SARMs-only cycle first, then follow it up with a steroids cycle. People who have tried alternating have reported 10-20 pounds of additional muscle after just one cycle. The goal here is to improve the efficiency of using certain supplements while managing the high potency of a SARM.

Don’t Stack with First Cycle

              Stacking SARMs with the first cycle is unacceptable for obvious reasons. For instance, the body is still delicate during the first cycle, and using them can virtually wreck it. However, less potent SARMs such as Gw501516 can be stacked with the first cycle if the steroid is not very strong. You should stack these compounds during subsequent cycles because you need the stamina to do heavy cardio. Additionally, your body should have a certain tolerance level for more potent compounds such as SARMs. However, be informed that the product may not help burn as much fat as you desire.

               Bodybuilders can use different SARMs at this stage to boost their endurance. Most importantly, the different SARMs can be taken simultaneously to increase their effectiveness. Some people make the mistake of taking more of the same SARMs product instead of stacking different ones. Doing that may not show results faster and may not be as impressive.

Check Diet and Nutrition

               SARMs are powerful and ought to be approached with care. Their use can give you the best results you wish for or bombard you with nasty side effects. However, you can manage the latter by taking a protein-rich diet regularly as you continue using them. Depending on a person's gene composition, these compounds also have varying effects on the body. While some people react moderately to the chemicals, others are overwhelmed, irrespective of the precautionary measures taken.

Related Article:: Best Diet Plan for Bodybuilders 2019

Extend Workout Time

            As mentioned earlier, SARMs have a lot of energy that must be used to good use. You will help your body use the chemicals if you train more frequently. Additionally, the bodybuilder should perform high-intensity exercises since SARMs increase endurance. However, you must be careful not to overwork your muscles and cause injuries. You can also reduce the dosage if you notice a surge of energy that is not being put to good use.

Must Read:: 50 Workouts Routines for the New Year

SARMS Stack Table

The table below shows the recommended SARMs stacking.

Conclusion     

               A SARMs and steroids combination is the most formidable combination you can take, but it comes with a price. If you do it correctly, you can successfully achieve bulking and cutting when you use them on top of a steroid cycle. Most importantly, you must choose the right combination of the two compounds to avoid developing severe side effects. Always ensure your trainer and doctor know about it because they’re in a better position to guide you on safe practices. Don’t forget to go through our shop for high-quality SARMs products.

              The lumbar facet is a condition that is characterized by sharp pain in the lower back and hip region. Although the condition can be treated surgically, nonsurgical treatment options are usually the first step one should take. Nonsurgical methods have been tested and proven to have a higher success rate than medical procedures. Sometimes, the pain cannot be eliminated, but managing the condition will allow you to live normally. When not treated early, the condition can cause irritation and severe pain in the posterior part of the lower spine. As the nerve roots in that region weaken, the tissues, including muscles, get damaged, and the person loses mobility.

                The facet joints are the most affected by that condition due to their proximity to the lower spine. Degenerating cartilage causes the tissues in the region to get inflamed, and movement becomes very painful. Lumbar facet joint pain can result from an accident or cause dislocation of the lower spine. Additionally, people with anterior, posterior, or lateral pelvic tilt conditions are at risk of developing the condition.

Fixing Lumbar Facet Joint Pain

               It is important to note that you can combine various treatment options to fix lumbar facet joint pain. Here are some proven ways to treat the condition or manage it, at least.

Physical Exercises

           Strength exercises do not only help you keep fit but also help manage existing conditions, lumbar facet joint pain included.

Aerobic Exercises - Lumbar Facet Joint

               Low-intensity aerobic exercises such as walking and running have been found to relieve lumbar facet joint pain significantly. The exercises gradually improve blood flow to the lower back region. Additionally, such exercises help reduce stiffness in the side region by flexing the muscles.

              More nutrients reach the spinal structures, including the lumbar facet, thus replacing the degenerated tissues and initiating recovery. Aerobic exercises don’t have to be rigorous; you only need a one-mile walk to the supermarket. You can also take a slow run in the park, alone or in the company of a friend. It may seem hard initially, but your body will get used to it as the days pass. Most importantly, it would help if you were consistent about it lest you lose the gains you’ve made in the initial days by the time you give up.

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Child’s Pose Yoga

            This form of yoga is neither complicated nor easy, but the benefits that come with it are worth everything. As the name suggests, you have to assume a child’s pose, which is difficult for someone with a stiffer body. The exercise helps relieve the stress and fatigue in the facet joint by improving blood flow to the region. Here is how to perform the child’s pose yoga exercise.

• Get on all fours and support yourself with your elbows.
• Shut everything out of your mind and concentrate on your breathing and self-awareness.
• Stretch out your knees and widen the distance between them until you feel the tension at the hip joint.
• Push your hips back and down until your buttocks touch your heels.
• Stretch your hands in front, palms on the floor, and move your body downwards until you feel the tension on your back. Let your torso rest on your thighs, and your head rest on the floor.
• Take an exhale and remain in that position for 3 minutes. While at it, relax your back and let the shoulder tension gradually disappear.
• Walk your hands toward your body slowly until you’re in the initial all-fours position.
• Sit back on your heels and plant your palms on your thighs to reduce the pressure on your heels. Open your mind and collect your thoughts for a second.
• Come out by walking your hands back to the all-fours position.

            Repeat this routine three times a week, and make sure to go for 5 to 10 rounds. That is roughly 45 minutes of your time daily, but the gains will be incredible.

Hang-Up Bar Stretches

             Another effective lumbar facet joint pain fix, the bar hang-up exercise, relieves the tension in the lower back region. The exercise works by decompressing the spine and allowing an easy flow of nutrients to the spinal tissues. One can perform this kind of exercise at home or the gym if one finds a pull-up bar or its equivalent. Do the following with a pull-up bar to eliminate that nasty pain.

• Locate a bar that is high enough. Alternatively, you can put a bar between two hooks.
• Jump to grab the bar and hang on freely.
• Raise your body until the bar is at chest level. Remain in that position for as long as possible and only free yourself when the tension intensifies.
• Lower yourself slowly, but don’t come off the bar. Hang on freely and let your body’s weight stretch your spine.
• Take a deep breath and go again.
• Do as many rounds as you can.

Motor Control Exercise

            Motor control exercises help people with lumbar facet joint pain with transversus abdominus, which contracts muscles at the core. Lower back muscles are the main stabilizers of the human body, and their weakening means a complete loss of mobility or the person experiences extreme pain. This is how one can perform motor control exercises to overcome lower back and lumbar facet joint pain.

• Stand upright with your hands on your sides.
• Straighten your back and raise your chin.
• Take a deep breath as you squeeze your stomach in and up without moving the ribcage.
• Gradually build up the level of contraction until you feel the tension.
• Rest for one minute and go again, increasing the contraction and remaining in the position longer.
• Keep doing the contraction for five or more rounds.

Pelvic Tilt Exercise for Lumbar Facet Joint

          This exercise extends the person’s lower back and strengthens the muscles around that region. Additionally, it strengthens the stomach muscles, which play an essential role in ensuring the stability of the core. The floor is the best way to perform this exercise because your body, specifically the spine, will not overcome gravity. You can also perform it outdoors on flat ground with enough cushion. Here is how to go about it:

• Lie down on your back with your hands on the sides.
• Fold your legs at the knee, so your feet are planted on the floor.
• Drift your knees apart until you feel the tension at the hip joint.
• Keeping your back on the floor, pull your abdomen inwards and roll your hips up.
• Take a deep breath and remain in the position for a minute.
• Slowly relax your body and let the tension melt away.
• Take a one-minute rest and go again.
• Repeat it 5 to 10 more rounds.

Related Article: Anterior Pelvic Tilt Fix for Bodybuilders

More Ways to Fix Lumbar Facet Joint Pain

             There is no specific way of managing this condition, but a combination of exercises and other home remedies will always give the desired results. These additional strategies will come a long way in ensuring that nasty pain does not turn your life upside down.

• A Good Rest – having enough rest through sleep or merely lying down gives the facet joints time to relax and recover from any form of inflammation.
• Practice Good Posture – poor posture is one of the causes of lumbar facet joint pains. It is even worse if you remain in that position for long hours because, eventually, you will make it a habit you can’t get rid of. Always ensure your spine is upright when sitting down or standing. Additionally, lie down in a position that makes your back straight.
• Regular Physical Exercises – make strength and physical exercises your daily routine. Don’t wait until it’s too late to start those exercises. These exercises are more of a preventive than a treatment measure, so make them part of your routine.
• Use Ice – rubbing the affected area with ice will relieve the pain significantly, though short-term. The ice will reduce inflammation significantly if applied at intervals of 15 to 20 minutes.
• See a Doctor – this should be your last option if the pain is worsening despite trying to manage it using nonmedical methods. The doctor will normally prescribe anti-inflammatory medication to help with the pain.

Overall

          Lumbar facet joint pain can be a major problem unlike other spine-related conditions if it is not managed early enough. The condition does not only cause excruciating pain but can also lead to the destruction of the cartilage tissue in the affected area.  Its adverse effects can be avoided by regularly doing targeted light exercises. It is also important to note that overdoing these exercises may worsen the pain, so you must know when to stop doing a certain exercise or set.