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Better Than Steroids – An Honest Review
In Better Than Steroids, Dr. Warren Willey proposes that natural lifters can actually achieve better results than steroid users if they follow a proper training and nutrition plan.
In this post, I’ll let you know if the doctor gave birth or if the book lived up to the hype.
Part of the reason steroid users get such great results is because you tend to eat better and train harder while taking steroids, says Dr. Wiley. On page 21, he claims…
“I’m going to teach you how to mimic anabolic steroids with diet and exercise!”
Next, he mentioned a client’s success story. No names were given, and no before and after pictures were shown. Clients are simply listed as “LD”
In just 12 weeks, LD went from 182 lbs at 16.1% body fat to 177 lbs at 5.5% body fat. This means that LD not only lost 19.56 lbs of fat, but also gained 14.57 lbs of muscle!
Here’s the kicker: Dr. Wiley says LD was 60 years old at the time of the study, and he’s had other clients who have gained 30 pounds of lean muscle while losing 60 pounds of fat by following the same principles.
Now at this point, I smell something interesting. Smells like Bull Sh*t.
But let’s continue. Doc goes on to talk about the importance of water, and that food can actually be used as medicine. I love this part of the book because so often we forget the power of food. Food can be used to stimulate or suppress insulin — just like medicine. By scheduling your food intake (eating high-carb foods during your workout and reducing carbs for the rest of the day), you can take advantage of the drug-like properties of food. Good stuff here.
Willey then talks about how to calculate your recommended daily calorie intake and even offers 4 different meal plans. The meal plan is as follows:
Isocaloric: Divides daily calorie intake equally among fat, carbohydrates, and protein.
Keto Run: Eat ultra-low carb for 7-14 days at a time.
Modified Carb Drop: Do a Keto run followed by a carb load.
Zig Zag: Eat high calories one day and low calories the next day.
Overall, nothing groundbreaking here. In fact, I see a lot of similarities between these suggestions and those given by Dan Duchaine in his book Underground BodyOpus. Both talked about using an isocaloric approach first, then a super low carb diet when weight loss plateaus, and then adding carbs on the weekends to allow you to gain muscle while losing fat.
The next few chapters cover pre-workout and post-workout meals.
Then we move on to Chapter 12: Glycogen Hypercompensation.
For me, this is where the book falls apart.
Wiley begins with the following case study detailing “CV’s” experience (again, no full name or photo shown.)
CV started at 200 lbs and 8.9% body fat. He then went on a super low carb diet for 10 days, followed by a high carb diet for 48 hours.
His final weight was 212 lbs with 8.0% body fat. On the surface, this looks impressive. Dr. Warren Wiley exclaims…
“There is no typo in the chart above! CV gained 12.8 lbs of muscle in a 48 hour load and actually lost some body fat!”
But this is completely wrong. He didn’t gain 12.8 pounds of muscle. He just holds water. Because that’s what happens when you drastically cut carbs and then flood your system with high doses of carbs – your body ends up retaining the extra water.
That’s fine — and usually a good thing. But you can’t confuse staying extra hydrated with building muscle. Willie is a doctor – he should know the difference between muscular and bloated.
But apparently he didn’t, as he went on to list more examples of successful clients. In each case, it’s clear what’s happening—clients end up retaining excess fluid for a few days, which Wiley credits as “muscle gain.”
but it is not the truth. You won’t gain 12 pounds of muscle in two days. No one did. Not even steroid users.
From there, the rest of the book offers bodybuilding routines that sound like something out of Joe Weider’s magazine — giant sets, supersets, twenty-ones, pre-failure workouts, and more.
Oddly enough, this style of bodybuilding training is often more effective for steroid users than natural lifters.
Overall – the book falls short of its main promise: Willey proves that you can keep extra hydrated for a few days by eating carbs, but fails to show that his strategy will help you build muscle, and certainly not These strategies are proven to yield better results than steroids.
So I’ll save your money and skip this book. If you want to learn more about carbohydrate loading and glycogen supercompensation, look for your copy of Underground Bodyopus by Dan Duchaine. The book is now 15 years old, but Duchaine does a better job of laying out the principles behind glycogen supercompensation.
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