About Dorian

Once Upon a Time:

First of all, welcome to my website! Hello, my name is Dorian. Since I was a child, I always had an interest in bodybuilding and the fact that you are here visiting, I can safely assume you also love bodybuilding. It all started the moment I changed the channel on the old television set back in the early 1980’s and watched the movie “Conan the Barbarian” with Arnold Schwarzenegger. I was fascinated by what I saw, especially his large arms and chest, and was immediately hooked. I knew then and there that I wanted to be like Conan. There was nothing more than  I wanted than to get big and strong. I remember wearing sweaters all year long just to look big. I didn’t care what people thought about me, regardless of the season. Now that I look back I am surprised of how I reacted to my small stature. But in retrospect, I wouldn’t be where I am at today.



I can relate to many people then and now. I was a ten-year-old boy at the time that I saw Conan the Barbarian. Throughout elementary, Junior High school, the building I used to live in, and inside my apartment, I was bullied. This continued for several years, and I was so tired and overwhelmed by it that I wanted to run away and never return. I kept to myself, was always depressed and felt lonely.  But I couldn’t do anything about the bullying physically because of my size.  However, One of my brothers and sisters tried stopping it but to no avail.  I remember making a promise to myself that this will all change, and that I will never be bullied again.


US Navy, Great Lakes Illinois

      After graduating from high school, I joined the US Navy during the Persian Gulf War. Would you believe it, long and behold I was being bullied there as well. However, only during the beginning of my military career. As time went on, I grew up and evolved. I became devoted to bodybuilding and was obsessed with growing muscle fast but many muscle growth products and muscle growth pills were banned, therefore it took much longer to put on muscle. Keep in mind, I was young and never paid any attention to the risks involved. Anyway! Upon completion of the Navy, I joined the US Army Reserve for two years and did several more years in the Navy reserve until 2001 where I officially ended my military career. While serving in the Armed Forces, I was employed as a Police officer for the city of New York.

As a child, I witnessed a lot of violence at home and on the streets of New York. I was a victim of a robbery at knifepoint, a victim of assaults, been jumped more than once, and almost kidnapped twice. I reached a decree within myself to become a Police Officer, protect and serve my community, and defend the weak. So I became a Police officer, lived up to my promise and beliefs. I was a first responder at the World Trade Center bombings on 9/11 and spent many tours and countless hours. I Became ill as a result of the time I spent at ground zero and refused to give in. During my career in the NYPD, I observed crimes, accidents, incidents that gave me nightmares and visions I will never forget. Despite my career in the NYPD, I made no excuses and would devote on average two hours a day, 5-6 days a week at the precinct gym. I was developing and perfecting my physique. On the streets of NY, I held my own, never called for help, and was never challenged. I Used force only when necessary but always warn the perpetrator beforehand. I attribute that to bodybuilding. Understand, your presence speaks volumes, commands respect and portrays self-discipline.

Get shredded, grow big arms, Total Home gym, head to toe covered

     Now retired and looking forward to writing my new chapter in life. Love being a father to my wonderful four amazing children, and a husband to my darling wife. You see, bodybuilding has always been a cornerstone of my life. It is a way to relieve stress and channel all of your negative energy out of your life. It is a way of life. Makes you feel amazing. As a result, all my children will follow, as my older son did pictured here,  and he looks amazing.  No one should have to go through life being treated differently. No one deserves to be bullied and live silently through it. Take a stand, rebrand yourself and live the way you want. Thank you so much for taking the time to read and share my journey. Cheers! and here’s to a new life. Now you can grow big arms, increase muscle mass, increase strength and change your life.



Throughout the years I have learned through trial and error how to grow muscle and strength. I have tried many programs, many variations of exercises and created my own program. Whereas I finally discovered how to increase strength and grow muscle. The Best part, it will be your gains through hard work, determination, and discipline. You never lose your gains providing you stay committed and consistent.

Always keep in mind to be consistent. Dedication is the key. That being said, After each workout, your body repairs or replaces damaged muscle fibers through a cellular process where it fuses muscle fibers together to form new muscle protein strands or myofibrils. These repaired myofibrils increase in thickness and number to create muscle hypertrophy (growth). Muscle growth occurs whenever the rate of muscle protein synthesis is greater than the rate of muscle protein breakdown. This adaption, however, does not happen while you actually lift the weights. Instead, it occurs while you sleep.

So how do you actually add muscle to your muscle cells? This is where Satellite cells come in and act like stem cells for your muscles. When activated, they help to add more nuclei to the muscle cells and therefore contribute directly to the growth of myofibrils (muscle cells). Activating these satellite cells may be the difference between what allows certain people to grow massive muscles and what makes other people hard gainers.

1. Muscle Tension

In order to produce muscle growth, you have to apply a load of stress greater than what your body or muscles had previously been used to. How do you do this? The main way is to lift progressively heavier weights. Week after week, increase the weight. This additional tension on the muscle helps to cause changes in the chemistry of the muscle, allowing for growth.  The key here is consistency. Muscular tension also most dramatically affects the connection of the motor units with the muscle cells. Two other factors help to explain why some people can be stronger, but not as big as other people.

2. Muscle Damage

If you’ve ever felt sore after a workout, you have experienced the localized muscle damage from working out. This local muscle damage causes a release of inflammatory molecules and immune system cells that activate satellite cells to jump into action.This doesn’t mean that you have to feel sore in order for this to happen, but instead that the damage from the workout has to be present in your muscle cells. Thus, the muscle will repair itself and hence muscle growth with proper rest.

3. Metabolic Stress

If you’ve ever felt the burn of an exercise or had the “pump” in the gym, then you’ve felt the effects of metabolic stress. Metabolic stress causes cell swelling ( Pump ) around the muscle, which helps to contribute to muscle growth without necessarily increasing the size of the muscle cells. This is from the addition of muscle glycogen, which helps to swell the muscle along with connective tissue growth. This type of growth is known as sarcoplasmic hypertrophy and is one of the ways that people can get the appearance of larger muscles without increases in strength. Over time your body becomes accustomed to this pump, whereas muscle increase in size.



Since the beginning, I have always used the 3 D’s, dedication, determination, and discipline. Without dedication, you basically have no drive. No motivation and no desire to excel. Without determination, how can you achieve a specific goal? What purpose do you have? Are you lacking willpower? , and finally without discipline, and that goes for any area of your life. How can one practice to change or overcome any obstacle if one can’t control oneself or maintain self-control?

Mass Monsters

      Every single day, I would use visual aids. Posters of my all time favorite bodybuilders, Arnold Schwarzenegger and Lou Ferrigno. Remind myself that If I want to look remotely close to them,  I need commit to working extremely hard and utilize the 3 D’s. I also employed the use of a mirror as a visual aid to observe my progress, and weekly logs were conducted in order to make necessary enhancements in structuring the physique I desired.

Every 3 months I would consistently change my workout program, and take one full week off in order for my body to completely recover. Each week, I would use different variations of each exercise I perform. Change the tempo, rep range and weight load in order to gain size, strength or definition. To achieve strength, the ideal rep range is 6-8 solid reps. For building mass, stay within an 8-12 rep range. Finally, for building definition, stay within the 12-15 rep range. Keep in mind that this is all coupled with proper nutrition. Each rep must count, change the tempo ( speed or count of a lift )and take fewer breaks in between. Basically, I worked out 5 days a week. 5 days of weight training and 2 days of cardio and legs. I would hit my upper body(biceps, triceps, chest, traps etc) part 3 days a week. Why? Because your body requires only 24 hours of rest after working out. So you can exercise the same muscle group 24 hours later. I worked out my legs 2 days a week since legs do require more rest. I workout my abs 5 days a week as well, and incorporate yoga 3 days a week. Weekends are for rest and relaxation. Every 3 months  I change the workout program and so on. Keep in mind, the body responds to change. When you attack your body with different workouts whether it be split-routine, full-body etc, the body will respond and muscle will grow.If you want more information, tips or have any questions, feel free to leave them below and I will be more than happy to help you out.

All the best,

Dorian G Ramos


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