27 thoughts on “Queen Bellandir’s Toxic Spine Throwers”
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thqt not enough folks are speaking intelligently about.
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Below is a high‑level overview of the most common classes of performance‑enhancing substances that have been used in sports (or
are known to be capable of doing so). It is **not** an instruction set, nor does it condone
or encourage doping; rather, it simply lists the chemical categories and some typical examples that have
appeared in the scientific literature or regulatory databases.
| Category | Typical Mechanism(s) | Representative Examples (with common names) |
|———-|———————-|———————————————|
| **Anabolic steroids** | Increase protein synthesis → muscle growth & strength; suppress catabolism | —
Testosterone (and derivatives: nandrolone, stanozolol, trenbolone)
— 17α‑alkylated oral steroids (e.g., methandrostenolone, oxymetholone) |
| **Peptide hormones / analogues** | Bind to specific receptors
→ anabolic or metabolic effects; can be
short‑acting or long‑acting | — Human growth hormone (HGH) and analogues (somatropin, sermorelin)
— Insulin‑like Growth Factor 1 (IGF‑1) and mimetics
— Follicle‑stimulating hormone (FSH), luteinizing hormone (LH) analogues |
| **Thyroid derivatives** | Increase basal metabolic
rate; can enhance thermogenesis | — T3, T4, and synthetic analogues (liothyronine, levothyroxine); sometimes used in «thyroid cocktail»
regimens
— Thyrotropin‑releasing hormone (TRH) mimetics |
| **Steroid hormones** | Modulate muscle protein synthesis or catabolism |
— Androgens (testosterone, nandrolone)
— Estrogens, progesterone derivatives
— Corticosteroids (e.g., prednisone) for anti‑inflammatory effects but can cause muscle wasting if misused |
> **Note:** The use of these agents in bodybuilding is often off‑label and can pose serious health risks.
Always consult a qualified medical professional before considering any pharmacological intervention.
—
## 4. Lifestyle Factors Influencing Muscle Mass
| Factor | How It Affects Muscle Growth |
Practical Tips |
|———|——————————|—————-|
| **Sleep** (7–9 hrs/night) | Restorative hormones (GH, testosterone), protein synthesis during sleep | Keep a consistent bedtime; avoid
screens 1 h before bed. |
| **Stress Management** (cortisol) | Chronic cortisol can inhibit muscle growth and increase
fat deposition | Practice mindfulness, yoga, or breathing exercises.
|
| **Nutrition Timing** | Post‑workout window
(~30–60 min) enhances glycogen refill
& protein synthesis | Consume a balanced meal with carbs + protein after training.
|
| **Hydration** | Adequate fluid supports metabolic processes and nutrient
transport | Aim for 2–3 L/day, adjust based on sweat rate.
|
—
## 4. Sample Weekly Plan
| Day | Focus | Main Workouts | Key Nutrition Points |
|——|——-|—————|———————-|
| Mon | **Upper‑Body Strength** (Bench press, rows) | 4 sets × 6–8 reps | Protein: 1.2 g/kg body weight; carbs pre‑workout |
| Tue | **Lower‑Body Strength + Core** (Squats, deadlifts, planks) | 3×8 squats, 3×6 deadlift | Carbs after workout, fat post‑meal |
| Wed | **Active Recovery / Mobility** | Light yoga, foam rolling | Hydration focus; electrolytes
|
| Thu | **Push/Pull Hypertrophy** (Incline press, lat pulldowns) | 4 sets × 10–12 reps | Balanced macros; protein every 3 h
|
| Fri | **High‑Intensity Interval Training (HIIT)** |
30 s sprint/1 min walk x 10 | Carbs before, proteins after |
| Sat | **Long‑Duration Cardio** | 60 min steady state run/cycling
| Complex carbs; small protein snack mid‑run |
| Sun | **Rest & Recovery** | Light mobility work | Adequate
sleep (>8 h) |
#### 3.2. Training Load Distribution
— **Volume (Total minutes):** ~ 12–14 hrs/week.
— **Intensity Zones:**
— Zone A (5–6 hrs, low intensity, active recovery).
— Zone B (4–5 hrs, moderate intensity, aerobic training).
— Zone C (2–3 hrs, high intensity interval or
resistance training).
—
### 4. Nutritional Strategy for Performance and Recovery
| **Goal** | **Macronutrient Target** | **Daily Intake** | **Timing & Distribution** |
|—|—|—|—|
| **Pre-Training Fuel** | Carbohydrates (6–8 g/kg) | ~500 kcal 2‑3 h pre-workout
| Whole-grain pasta, fruit, yogurt |
| **During Training** | 5% of body weight in fluids + electrolytes | ~0.8–1 L per
hour | Sports drink with 20–30 g carbs/hr |
| **Post-Training Recovery** | Carbs (3–4 g/kg) + Protein (1.2–1.6 g/kg) |
Within 45 min: shake, chicken salad, rice | Balanced macro
ratio ~0.5 g protein/0.5 g carb per kcal
|
| **Daily Maintenance** | Caloric intake =
BMR × activity factor; adjust +/- 200 kcal | Protein: 1–1.2 g/kg;
Carbs: 4–6 g/kg; Fats: remainder | 30% protein, 45% carbs,
25% fats as guideline |
| **Special Cases** | High training volume (>15 hrs/wk):
+0.5 g protein/kg | Low energy availability
(10 hrs/wk.
3. **Carbohydrate load around workouts** – 5–8 g/kg in the
4‑hour window before/after sessions.
4. **Stay hydrated** – ≥2.5 L/day; more during long
or hot sessions.
5. **Use recovery shakes** – Within 30 min post‑workout: 20–25 g protein + 1–1.5 g carbs per 100 mL water.
—
### Quick Reference Cheat Sheet
| Situation | Suggested Intake |
|————|——————|
| **Pre‑training (3 hrs before)** | 1 cup oatmeal
+ banana + whey shake (25 g) |
| **During 2‑hr training** | 400 ml sports drink, 10–15 min rest |
| **Post‑training (2 min) to maintain speed.
|
| **Increase Endurance** | Repetitions >15–20, low intensity ( **Key Insight:
**
> *Weight alone is not the determinant of training effect; it is how you
structure load, volume, rest, and movement quality relative to your goal.*
—
## 2. Practical Guidelines for Selecting Weights
| Goal | Suggested % of One‑Rep Max (1RM) | Typical Rep Range | Rest Interval | Notes |
|——|———————————-|——————-|—————|——-|
| **Strength & Hypertrophy** | 70–85% | 3–8 reps | 2–4 min |
Focus on progressive overload. |
| **Endurance / Conditioning** | ≤ 60% | 12+ reps | 12
reps comfortably. |
| **You want a moderate‑intensity set (≈70 % 1RM)** | Use the «3‑rep rule»: 85 %
of your 1RM, perform 3–5 sets of 3–6 reps with ~2–4
min rest. |
| **You want to maintain endurance** | Light load (≤40 % 1RM),
higher reps (20+). |
—
### Practical Examples
| Training Goal | % of 1RM | Typical Reps | Rest | Example Calculation (If 1RM = 100
kg) |
|—————|———-|—————|——|—————————————|
| Strength | 85–95% | 3–6 | 2–4 min | 90 kg × 0.9 ≈ **90 kg**
for 5 reps |
| Hypertrophy | 70–80% | 8–12 | 1–2 min | 90 kg × 0.75 ≈ **68 kg** for 10
reps |
| Endurance | **Tip:** Use the «RPE» (Rate of Perceived Exertion) method: aim for an RPE of 7–8 in hypertrophy sets and 9–10 in strength sets.
—
## 4️⃣ Sample Weekly Plan
| Day | Focus | Warm‑up | Main Sets | Cool‑down |
|——|——-|———|————|————|
| Mon | **Strength** (Upper) | Dynamic stretches, light band rows |
Bench press: 3×5 @ 80%1RM
Weighted pull‑ups: 4×4 | Light cardio + foam rolling |
| Tue | **Endurance** (Lower) | Leg swings, hip circles | Bodyweight squats:
4×30
Circuit: lunges, calf raises, glute bridges | Stretch & mobility drills |
| Wed | **Recovery / Mobility** | Yoga or Pilates
flow | Light walking, gentle cycling | Deep tissue foam
rolling |
| Thu | **Strength** (Lower) | Band glute activation, bodyweight hip thrusts
| Back squats: 4×6 @ 75%1RM
Deadlifts: 3×5 @ 70%1RM | Cool down stretches |
| Fri | **HIIT / Core** | Dynamic warm-up | 20 min HIIT (burpees, mountain climbers, box jumps) + plank variations
| Relaxation breathing |
| Sat | **Active Rest** | Outdoor activity of choice (hiking,
swimming) | Light effort, enjoy scenery | Hydrate well |
| Sun | **Recovery / Mobility** | Gentle yoga or
foam rolling session | Focus on stretching and breathing | Plan next
week |
—
### How to use this calendar
— **Adjust the load**: If you are a beginner, start with 50 % of your one‑rep max for resistance exercises.
As you progress, increase by ~5–10 % every 4–6 weeks.
— **Swap days if needed**: The calendar is flexible—swap a strength
day with a cardio day if you feel sore or are short on time.
— **Track your metrics**: Log reps, sets, weight, distance, and heart‑rate zones each session. This data
will inform future adjustments.
— **Listen to recovery cues**: If you’re feeling unusually fatigued or have joint pain,
reduce volume or replace a heavy session with mobility work.
—
## 4. Long‑Term Maintenance & Progression
### A. Periodization Plan
1. **Hypertrophy Phase (Weeks 1–8)**
*Goal*: Build muscle mass and metabolic demand.*
— Sets: 3–4 per exercise.
— Reps: 10–12.
— Load: 65‑75 % of 1RM.
— Rest: 60‑90 s.
2. **Strength Phase (Weeks 9–16)**
*Goal*: Maximize force production.*
— Sets: 4–5.
— Reps: 3‑6.
— Load: 80‑90 % of 1RM.
— Rest: 2‑3 min.
3. **Hypertrophy/Endurance Phase (Weeks 17‑24)**
*Goal*: Blend muscle growth with muscular endurance.*
— Sets: 3–4.
— Reps: 8‑12.
— Load: 65‑75 % of 1RM.
— Rest: 60‑90 s.
Repeat this cycle, progressively increasing the load as your
strength improves (use linear progression).
#### 2.2 **Periodized Plan for the Next 6 Months**
*Every training block begins with a 2‑week «recovery» phase (lighter loads,
higher reps), followed by progressive overload weeks, culminating in a deload week before the next cycle.*
—
## 3. Nutrition for Strength and Recovery
| Goal | Recommended Intake | Practical Tips |
|——|———————|—————|
| **Muscle growth & recovery** | 1.8–2.2 g protein per kg body weight
1.5–2.0 L water per day (more if training >90 min) | Lean meats, eggs,
Greek yogurt, cottage cheese, whey protein shakes |
| **Energy to fuel heavy lifts** | Calorie surplus of 250–500 kcal above maintenance | Use a food diary or
app; focus on complex carbs (oats, sweet potato), healthy fats (nuts,
avocado) |
| **Recovery & sleep quality** | Magnesium, Vitamin D, Omega‑3s |
Supplements if dietary intake is low |
—
## 4. Putting It All Together – A Sample Week
| Day | Session | Notes |
|——|———|——-|
| Mon | **Strength** (1) + Light Cardio (10 min HIIT) | Keep weights heavy, keep cardio short |
| Tue | **Active Recovery** (walk or light bike 20–30 min) | Stay below lactate threshold |
| Wed | **Hypertrophy** (2) + 15 min Steady‑State | Focus on muscle endurance |
| Thu | **HIIT** (3) | 4×1 min sprint, 2 min rest |
| Fri | **Strength** (1) | Same as Mon |
| Sat | **Steady‑State Cardio** (30–45 min) | Moderate pace |
| Sun | **Rest or Light Stretching** | |
— **Volume & Intensity:** Keep training volume moderate; avoid overloading after
HIIT sessions. Monitor RPE and heart rate to stay within desired zones.
— **Recovery:** Prioritize sleep, nutrition (protein intake, carb
timing around workouts), hydration, and active recovery techniques.
—
## 4. Practical Training Plan
Below is a sample **4‑week periodised schedule** that integrates the three
training types while addressing recovery needs:
| Week | Mon | Tue | Wed | Thu | Fri | Sat | Sun |
|——|——|——|——|——|——|——|——|
| 1 | Rest | HIIT (30 s × 8) + Core | Strength: Full‑body (3×10) | Cardio
LISS 45 min | Rest | Long Run 12 km @ easy pace | Recovery walk/active stretch |
| 2 | Rest | HIIT (45 s × 6) + Plyo drills | Strength: Upper focus (4×8) | Cardio Tempo 30 min |
Rest | Hill repeats (10×200 m) | Light jog 5 km |
| 3 | Rest | HIIT (60 s × 4) + Core | Strength: Lower focus
(5×6) | Cardio LISS 50 min | Rest | Fartlek session 8 km
| Yoga/foam rolling |
| 4 | Rest | HIIT (30 s × 8) + Plyo drills | Strength:
Full body circuit (3×10) | Cardio Tempo 35 min |
Rest | Long run 18 km | Easy recovery run 6 km |
**Key Points**
— **Progressive overload:** Increase the number of intervals or intensity gradually each week.
— **Recovery:** Allow at least one rest day after high‑intensity sessions; consider active recovery (easy cycling, walking).
— **Warm‑up & cool‑down:** 10–15 min dynamic warm‑up
before HIIT and a similar period afterward to aid recovery.
—
## 3. Nutrition for Muscle Building and Fat Loss
| Focus | Recommendations |
|——-|——————|
| **Protein** | ~1.6–2.0 g/kg body weight per day (e.g., 120–150 g/day).
Distribute evenly across meals (20–30 g/meal). |
| **Calories** | Slight deficit (~200–300 kcal below maintenance) to promote fat loss
while preserving muscle. Use an online calculator or consult a dietitian for precise numbers.
|
| **Carbohydrates** | 3–5 g/kg body weight per day,
prioritizing around workouts (pre/post). |
| **Fats** | ~0.8–1.0 g/kg body weight per day; include healthy sources (nuts, seeds, fish).
|
| **Hydration** | Aim for 2–3 L/day; more during workouts.
|
| **Supplementation** | • Whey protein isolate post-workout (20–25 g) to support recovery.
• Creatine monohydrate 5 g daily (if you want).
• Branched‑Chain Amino Acids (BCAAs) can be optional during long sessions.
|
| **Recovery** | • Sleep: ≥7–8 h per night.
• Light active recovery days or yoga to aid circulation. |
—
## 6️⃣ Sample Weekly Schedule
| Day | Focus | Time | Key Points |
|——|——-|——|————|
| Mon | Upper‑body strength (bench, rows) | 60–75 min | Push/pull split, moderate volume |
| Tue | Lower‑body power + conditioning | 45 min | Heavy squats/cleans + short HIIT |
| Wed | Mobility / active recovery | 30 min | Stretching, foam rolling, light swim |
| Thu | Full‑body strength + plyometrics | 60 min | Olympic
lifts, box jumps |
| Fri | Conditioning + skill work | 45–60 min | Sprints,
agility drills, drills on form |
| Sat | Optional active rest / fun sport |
30–45 min | Pickleball or a light game |
| Sun | Rest day | — | |
Feel free to adapt the schedule: swap days, add more
rest if you’re feeling sore, or increase volume if you’re
comfortable. The key is consistency—train a few times per week and let the body adjust.
—
### 5️⃣ Nutrition & Recovery
**Energy needs:** Even if you’re not aiming for weight loss, you’ll still need enough calories to fuel training.
A rough estimate:
— **Base metabolic rate (BMR):** ≈ \(10 \times\) weight(kg)
+ \(6.25 \times\) height(cm) – \(5 \times\) age +
5
— **Activity factor:** Add ≈ \(1.3–1.6\) × BMR for light to moderate training
Macros:
Protein ≈ 1.6–2.2 g/kg → ~112‑154 g (≈448‑616 kcal).
Fat ≈ 25–30% → 20–22 % of calories (~450‑540 kcal).
Carbs fill the rest (~1200‑1500 kcal → 300‑375 g).
—
## 5. Sample Training & Nutrition Plan
| Day | Workout | Focus | Duration |
|——|———|——-|———-|
| Mon | Upper‑Body (Push + Pull) | Strength & hypertrophy | 60‑75 min |
| Tue | Lower‑Body & Core | Power, stability | 60 min |
| Wed | Rest or active recovery (walk, light yoga) | Mobility
| – |
| Thu | Full‑Body Conditioning | Endurance, cardio | 45 min |
| Fri | Upper‑Body (Push + Pull) – lighter volume | Recovery | 50 min |
| Sat | Lower‑Body & Core | Strength | 60 min |
| Sun | Rest or active recovery | Flexibility | – |
**Progression example**
— Weeks 1–4: Use the 3×12 rep scheme for all major lifts.
— Weeks 5–8: Increase load by ~2–4 % and reduce to 3×10.
— Weeks 9–12: Further increase load (~4–6 %) and switch
to 4×8.
If you have a personal trainer, he can tailor the exact weights and rep ranges to your specific strength level.
If not, follow the progression above and adjust based on how
the lifts feel—aim for «hard but doable» each set.
—
### 2️⃣ How many times do I train my back?
**Most people benefit from training their back once per week at a moderate‑intensity volume (about 12–20 sets total).**
— **Pros of once‑per‑week:** Allows you to hit a high number of total sets
in one session, which is efficient for building hypertrophy and strength.
— **Cons of once‑per‑week:** If your back lifts are very
heavy or you’re still trying to master form, you may need
more frequent practice (2× per week) until it feels natural.
**So:**
— Start with **1 session per week**, focusing on compound pulls (deadlifts, rows) plus a couple of accessory movements (pull‑ups,
face‑pulls).
— If you find yourself still struggling or the lifts feel
too heavy, add a lighter «technique» session 2× per week.
**Remember:** Warm up properly each time. A good warm‑up might be:
1. 5–10 min light cardio (bike or rowing)
2. Dynamic stretches for hips, shoulders, and thoracic spine
3. 2–3 sets of lighter versions of the main lift (e.g., empty bar
rows, deadlifts with just a few plates).
—
### 📌 Key Takeaway
— **Warm‑up** first → **Technique** second.
— Use lighter weights or «empty» equipment for warm‑ups;
use heavier, focused work once you’re ready.
— Keep the session structured: dynamic movement
→ skill practice → strength/volume.
Let me know if you’d like a sample 45‑minute program
or help tailoring it to your specific goals! Happy training 🚀
I’m amazed, I must say. Seldom do I encounter a blog that’s both educative and engaging,
and withouit a doubt, you’ve hit the naail on thee head. The problem is an issue
thqt not enough folks are speaking intelligently about.
Now i’m very happy I found this in my search for something concerning this. https://Glassi-app.blogspot.com/2025/08/how-to-download-glassi-casino-app-for.html
physical effects of anabolic steroids
References:
steroids no side effects (http://tigerpi.cn)
Advanced Guide To Anabolic Cycles
Below is a high‑level overview of the most common classes of performance‑enhancing substances that have been used in sports (or
are known to be capable of doing so). It is **not** an instruction set, nor does it condone
or encourage doping; rather, it simply lists the chemical categories and some typical examples that have
appeared in the scientific literature or regulatory databases.
| Category | Typical Mechanism(s) | Representative Examples (with common names) |
|———-|———————-|———————————————|
| **Anabolic steroids** | Increase protein synthesis → muscle growth & strength; suppress catabolism | —
Testosterone (and derivatives: nandrolone, stanozolol, trenbolone)
— 17α‑alkylated oral steroids (e.g., methandrostenolone, oxymetholone) |
| **Peptide hormones / analogues** | Bind to specific receptors
→ anabolic or metabolic effects; can be
short‑acting or long‑acting | — Human growth hormone (HGH) and analogues (somatropin, sermorelin)
— Insulin‑like Growth Factor 1 (IGF‑1) and mimetics
— Follicle‑stimulating hormone (FSH), luteinizing hormone (LH) analogues |
| **Thyroid derivatives** | Increase basal metabolic
rate; can enhance thermogenesis | — T3, T4, and synthetic analogues (liothyronine, levothyroxine); sometimes used in «thyroid cocktail»
regimens
— Thyrotropin‑releasing hormone (TRH) mimetics |
| **Steroid hormones** | Modulate muscle protein synthesis or catabolism |
— Androgens (testosterone, nandrolone)
— Estrogens, progesterone derivatives
— Corticosteroids (e.g., prednisone) for anti‑inflammatory effects but can cause muscle wasting if misused |
> **Note:** The use of these agents in bodybuilding is often off‑label and can pose serious health risks.
Always consult a qualified medical professional before considering any pharmacological intervention.
—
## 4. Lifestyle Factors Influencing Muscle Mass
| Factor | How It Affects Muscle Growth |
Practical Tips |
|———|——————————|—————-|
| **Sleep** (7–9 hrs/night) | Restorative hormones (GH, testosterone), protein synthesis during sleep | Keep a consistent bedtime; avoid
screens 1 h before bed. |
| **Stress Management** (cortisol) | Chronic cortisol can inhibit muscle growth and increase
fat deposition | Practice mindfulness, yoga, or breathing exercises.
|
| **Nutrition Timing** | Post‑workout window
(~30–60 min) enhances glycogen refill
& protein synthesis | Consume a balanced meal with carbs + protein after training.
|
| **Hydration** | Adequate fluid supports metabolic processes and nutrient
transport | Aim for 2–3 L/day, adjust based on sweat rate.
|
—
## 4. Sample Weekly Plan
| Day | Focus | Main Workouts | Key Nutrition Points |
|——|——-|—————|———————-|
| Mon | **Upper‑Body Strength** (Bench press, rows) | 4 sets × 6–8 reps | Protein: 1.2 g/kg body weight; carbs pre‑workout |
| Tue | **Lower‑Body Strength + Core** (Squats, deadlifts, planks) | 3×8 squats, 3×6 deadlift | Carbs after workout, fat post‑meal |
| Wed | **Active Recovery / Mobility** | Light yoga, foam rolling | Hydration focus; electrolytes
|
| Thu | **Push/Pull Hypertrophy** (Incline press, lat pulldowns) | 4 sets × 10–12 reps | Balanced macros; protein every 3 h
|
| Fri | **High‑Intensity Interval Training (HIIT)** |
30 s sprint/1 min walk x 10 | Carbs before, proteins after |
| Sat | **Long‑Duration Cardio** | 60 min steady state run/cycling
| Complex carbs; small protein snack mid‑run |
| Sun | **Rest & Recovery** | Light mobility work | Adequate
sleep (>8 h) |
#### 3.2. Training Load Distribution
— **Volume (Total minutes):** ~ 12–14 hrs/week.
— **Intensity Zones:**
— Zone A (5–6 hrs, low intensity, active recovery).
— Zone B (4–5 hrs, moderate intensity, aerobic training).
— Zone C (2–3 hrs, high intensity interval or
resistance training).
—
### 4. Nutritional Strategy for Performance and Recovery
| **Goal** | **Macronutrient Target** | **Daily Intake** | **Timing & Distribution** |
|—|—|—|—|
| **Pre-Training Fuel** | Carbohydrates (6–8 g/kg) | ~500 kcal 2‑3 h pre-workout
| Whole-grain pasta, fruit, yogurt |
| **During Training** | 5% of body weight in fluids + electrolytes | ~0.8–1 L per
hour | Sports drink with 20–30 g carbs/hr |
| **Post-Training Recovery** | Carbs (3–4 g/kg) + Protein (1.2–1.6 g/kg) |
Within 45 min: shake, chicken salad, rice | Balanced macro
ratio ~0.5 g protein/0.5 g carb per kcal
|
| **Daily Maintenance** | Caloric intake =
BMR × activity factor; adjust +/- 200 kcal | Protein: 1–1.2 g/kg;
Carbs: 4–6 g/kg; Fats: remainder | 30% protein, 45% carbs,
25% fats as guideline |
| **Special Cases** | High training volume (>15 hrs/wk):
+0.5 g protein/kg | Low energy availability
(10 hrs/wk.
3. **Carbohydrate load around workouts** – 5–8 g/kg in the
4‑hour window before/after sessions.
4. **Stay hydrated** – ≥2.5 L/day; more during long
or hot sessions.
5. **Use recovery shakes** – Within 30 min post‑workout: 20–25 g protein + 1–1.5 g carbs per 100 mL water.
—
### Quick Reference Cheat Sheet
| Situation | Suggested Intake |
|————|——————|
| **Pre‑training (3 hrs before)** | 1 cup oatmeal
+ banana + whey shake (25 g) |
| **During 2‑hr training** | 400 ml sports drink, 10–15 min rest |
| **Post‑training (2 min) to maintain speed.
|
| **Increase Endurance** | Repetitions >15–20, low intensity ( **Key Insight:
**
> *Weight alone is not the determinant of training effect; it is how you
structure load, volume, rest, and movement quality relative to your goal.*
—
## 2. Practical Guidelines for Selecting Weights
| Goal | Suggested % of One‑Rep Max (1RM) | Typical Rep Range | Rest Interval | Notes |
|——|———————————-|——————-|—————|——-|
| **Strength & Hypertrophy** | 70–85% | 3–8 reps | 2–4 min |
Focus on progressive overload. |
| **Endurance / Conditioning** | ≤ 60% | 12+ reps | 12
reps comfortably. |
| **You want a moderate‑intensity set (≈70 % 1RM)** | Use the «3‑rep rule»: 85 %
of your 1RM, perform 3–5 sets of 3–6 reps with ~2–4
min rest. |
| **You want to maintain endurance** | Light load (≤40 % 1RM),
higher reps (20+). |
—
### Practical Examples
| Training Goal | % of 1RM | Typical Reps | Rest | Example Calculation (If 1RM = 100
kg) |
|—————|———-|—————|——|—————————————|
| Strength | 85–95% | 3–6 | 2–4 min | 90 kg × 0.9 ≈ **90 kg**
for 5 reps |
| Hypertrophy | 70–80% | 8–12 | 1–2 min | 90 kg × 0.75 ≈ **68 kg** for 10
reps |
| Endurance | **Tip:** Use the «RPE» (Rate of Perceived Exertion) method: aim for an RPE of 7–8 in hypertrophy sets and 9–10 in strength sets.
—
## 4️⃣ Sample Weekly Plan
| Day | Focus | Warm‑up | Main Sets | Cool‑down |
|——|——-|———|————|————|
| Mon | **Strength** (Upper) | Dynamic stretches, light band rows |
Bench press: 3×5 @ 80%1RM
Weighted pull‑ups: 4×4 | Light cardio + foam rolling |
| Tue | **Endurance** (Lower) | Leg swings, hip circles | Bodyweight squats:
4×30
Circuit: lunges, calf raises, glute bridges | Stretch & mobility drills |
| Wed | **Recovery / Mobility** | Yoga or Pilates
flow | Light walking, gentle cycling | Deep tissue foam
rolling |
| Thu | **Strength** (Lower) | Band glute activation, bodyweight hip thrusts
| Back squats: 4×6 @ 75%1RM
Deadlifts: 3×5 @ 70%1RM | Cool down stretches |
| Fri | **HIIT / Core** | Dynamic warm-up | 20 min HIIT (burpees, mountain climbers, box jumps) + plank variations
| Relaxation breathing |
| Sat | **Active Rest** | Outdoor activity of choice (hiking,
swimming) | Light effort, enjoy scenery | Hydrate well |
| Sun | **Recovery / Mobility** | Gentle yoga or
foam rolling session | Focus on stretching and breathing | Plan next
week |
—
### How to use this calendar
— **Adjust the load**: If you are a beginner, start with 50 % of your one‑rep max for resistance exercises.
As you progress, increase by ~5–10 % every 4–6 weeks.
— **Swap days if needed**: The calendar is flexible—swap a strength
day with a cardio day if you feel sore or are short on time.
— **Track your metrics**: Log reps, sets, weight, distance, and heart‑rate zones each session. This data
will inform future adjustments.
— **Listen to recovery cues**: If you’re feeling unusually fatigued or have joint pain,
reduce volume or replace a heavy session with mobility work.
—
## 4. Long‑Term Maintenance & Progression
### A. Periodization Plan
1. **Hypertrophy Phase (Weeks 1–8)**
*Goal*: Build muscle mass and metabolic demand.*
— Sets: 3–4 per exercise.
— Reps: 10–12.
— Load: 65‑75 % of 1RM.
— Rest: 60‑90 s.
2. **Strength Phase (Weeks 9–16)**
*Goal*: Maximize force production.*
— Sets: 4–5.
— Reps: 3‑6.
— Load: 80‑90 % of 1RM.
— Rest: 2‑3 min.
3. **Hypertrophy/Endurance Phase (Weeks 17‑24)**
*Goal*: Blend muscle growth with muscular endurance.*
— Sets: 3–4.
— Reps: 8‑12.
— Load: 65‑75 % of 1RM.
— Rest: 60‑90 s.
Repeat this cycle, progressively increasing the load as your
strength improves (use linear progression).
#### 2.2 **Periodized Plan for the Next 6 Months**
| Month | Focus | Load % 1RM | Reps per set | Sets |
|——-|———————————-|————|—————|——|
| 1–2 | Strength (Hypertrophy + Power) | 70–85 | 3–5 | 4–5 |
| 3 | Maximal Power & Speed | 60–75 | 2–4 | 4 |
| 4–5 | Peak Strength (Heavy Singles) | 80–95+ | 1–3 | 5–6 |
| 6 | Recovery + Volume (Cutting) | 50–65 | 4–6 | 4–5 |
*Every training block begins with a 2‑week «recovery» phase (lighter loads,
higher reps), followed by progressive overload weeks, culminating in a deload week before the next cycle.*
—
## 3. Nutrition for Strength and Recovery
| Goal | Recommended Intake | Practical Tips |
|——|———————|—————|
| **Muscle growth & recovery** | 1.8–2.2 g protein per kg body weight
1.5–2.0 L water per day (more if training >90 min) | Lean meats, eggs,
Greek yogurt, cottage cheese, whey protein shakes |
| **Energy to fuel heavy lifts** | Calorie surplus of 250–500 kcal above maintenance | Use a food diary or
app; focus on complex carbs (oats, sweet potato), healthy fats (nuts,
avocado) |
| **Recovery & sleep quality** | Magnesium, Vitamin D, Omega‑3s |
Supplements if dietary intake is low |
—
## 4. Putting It All Together – A Sample Week
| Day | Session | Notes |
|——|———|——-|
| Mon | **Strength** (1) + Light Cardio (10 min HIIT) | Keep weights heavy, keep cardio short |
| Tue | **Active Recovery** (walk or light bike 20–30 min) | Stay below lactate threshold |
| Wed | **Hypertrophy** (2) + 15 min Steady‑State | Focus on muscle endurance |
| Thu | **HIIT** (3) | 4×1 min sprint, 2 min rest |
| Fri | **Strength** (1) | Same as Mon |
| Sat | **Steady‑State Cardio** (30–45 min) | Moderate pace |
| Sun | **Rest or Light Stretching** | |
— **Volume & Intensity:** Keep training volume moderate; avoid overloading after
HIIT sessions. Monitor RPE and heart rate to stay within desired zones.
— **Recovery:** Prioritize sleep, nutrition (protein intake, carb
timing around workouts), hydration, and active recovery techniques.
—
## 4. Practical Training Plan
Below is a sample **4‑week periodised schedule** that integrates the three
training types while addressing recovery needs:
| Week | Mon | Tue | Wed | Thu | Fri | Sat | Sun |
|——|——|——|——|——|——|——|——|
| 1 | Rest | HIIT (30 s × 8) + Core | Strength: Full‑body (3×10) | Cardio
LISS 45 min | Rest | Long Run 12 km @ easy pace | Recovery walk/active stretch |
| 2 | Rest | HIIT (45 s × 6) + Plyo drills | Strength: Upper focus (4×8) | Cardio Tempo 30 min |
Rest | Hill repeats (10×200 m) | Light jog 5 km |
| 3 | Rest | HIIT (60 s × 4) + Core | Strength: Lower focus
(5×6) | Cardio LISS 50 min | Rest | Fartlek session 8 km
| Yoga/foam rolling |
| 4 | Rest | HIIT (30 s × 8) + Plyo drills | Strength:
Full body circuit (3×10) | Cardio Tempo 35 min |
Rest | Long run 18 km | Easy recovery run 6 km |
**Key Points**
— **Progressive overload:** Increase the number of intervals or intensity gradually each week.
— **Recovery:** Allow at least one rest day after high‑intensity sessions; consider active recovery (easy cycling, walking).
— **Warm‑up & cool‑down:** 10–15 min dynamic warm‑up
before HIIT and a similar period afterward to aid recovery.
—
## 3. Nutrition for Muscle Building and Fat Loss
| Focus | Recommendations |
|——-|——————|
| **Protein** | ~1.6–2.0 g/kg body weight per day (e.g., 120–150 g/day).
Distribute evenly across meals (20–30 g/meal). |
| **Calories** | Slight deficit (~200–300 kcal below maintenance) to promote fat loss
while preserving muscle. Use an online calculator or consult a dietitian for precise numbers.
|
| **Carbohydrates** | 3–5 g/kg body weight per day,
prioritizing around workouts (pre/post). |
| **Fats** | ~0.8–1.0 g/kg body weight per day; include healthy sources (nuts, seeds, fish).
|
| **Hydration** | Aim for 2–3 L/day; more during workouts.
|
| **Supplementation** | • Whey protein isolate post-workout (20–25 g) to support recovery.
• Creatine monohydrate 5 g daily (if you want).
• Branched‑Chain Amino Acids (BCAAs) can be optional during long sessions.
|
| **Recovery** | • Sleep: ≥7–8 h per night.
• Light active recovery days or yoga to aid circulation. |
—
## 6️⃣ Sample Weekly Schedule
| Day | Focus | Time | Key Points |
|——|——-|——|————|
| Mon | Upper‑body strength (bench, rows) | 60–75 min | Push/pull split, moderate volume |
| Tue | Lower‑body power + conditioning | 45 min | Heavy squats/cleans + short HIIT |
| Wed | Mobility / active recovery | 30 min | Stretching, foam rolling, light swim |
| Thu | Full‑body strength + plyometrics | 60 min | Olympic
lifts, box jumps |
| Fri | Conditioning + skill work | 45–60 min | Sprints,
agility drills, drills on form |
| Sat | Optional active rest / fun sport |
30–45 min | Pickleball or a light game |
| Sun | Rest day | — | |
Feel free to adapt the schedule: swap days, add more
rest if you’re feeling sore, or increase volume if you’re
comfortable. The key is consistency—train a few times per week and let the body adjust.
—
### 5️⃣ Nutrition & Recovery
**Energy needs:** Even if you’re not aiming for weight loss, you’ll still need enough calories to fuel training.
A rough estimate:
— **Base metabolic rate (BMR):** ≈ \(10 \times\) weight(kg)
+ \(6.25 \times\) height(cm) – \(5 \times\) age +
5
— **Activity factor:** Add ≈ \(1.3–1.6\) × BMR for light to moderate training
For a 70‑kg, 170‑cm man, 30 years old:
— BMR ≈ \(10×70 + 6.25×170 – 5×30 + 5 = 700 + 1062.5 – 150 + 5 = 1617.5\) kcal
— Daily energy needs ≈ \(1.4 × 1618 ≈ 2260\) kcal
Macros:
Protein ≈ 1.6–2.2 g/kg → ~112‑154 g (≈448‑616 kcal).
Fat ≈ 25–30% → 20–22 % of calories (~450‑540 kcal).
Carbs fill the rest (~1200‑1500 kcal → 300‑375 g).
—
## 5. Sample Training & Nutrition Plan
| Day | Workout | Focus | Duration |
|——|———|——-|———-|
| Mon | Upper‑Body (Push + Pull) | Strength & hypertrophy | 60‑75 min |
| Tue | Lower‑Body & Core | Power, stability | 60 min |
| Wed | Rest or active recovery (walk, light yoga) | Mobility
| – |
| Thu | Full‑Body Conditioning | Endurance, cardio | 45 min |
| Fri | Upper‑Body (Push + Pull) – lighter volume | Recovery | 50 min |
| Sat | Lower‑Body & Core | Strength | 60 min |
| Sun | Rest or active recovery | Flexibility | – |
**Progression example**
— Weeks 1–4: Use the 3×12 rep scheme for all major lifts.
— Weeks 5–8: Increase load by ~2–4 % and reduce to 3×10.
— Weeks 9–12: Further increase load (~4–6 %) and switch
to 4×8.
If you have a personal trainer, he can tailor the exact weights and rep ranges to your specific strength level.
If not, follow the progression above and adjust based on how
the lifts feel—aim for «hard but doable» each set.
—
### 2️⃣ How many times do I train my back?
**Most people benefit from training their back once per week at a moderate‑intensity volume (about 12–20 sets total).**
— **Pros of once‑per‑week:** Allows you to hit a high number of total sets
in one session, which is efficient for building hypertrophy and strength.
— **Cons of once‑per‑week:** If your back lifts are very
heavy or you’re still trying to master form, you may need
more frequent practice (2× per week) until it feels natural.
**So:**
— Start with **1 session per week**, focusing on compound pulls (deadlifts, rows) plus a couple of accessory movements (pull‑ups,
face‑pulls).
— If you find yourself still struggling or the lifts feel
too heavy, add a lighter «technique» session 2× per week.
**Remember:** Warm up properly each time. A good warm‑up might be:
1. 5–10 min light cardio (bike or rowing)
2. Dynamic stretches for hips, shoulders, and thoracic spine
3. 2–3 sets of lighter versions of the main lift (e.g., empty bar
rows, deadlifts with just a few plates).
—
### 📌 Key Takeaway
— **Warm‑up** first → **Technique** second.
— Use lighter weights or «empty» equipment for warm‑ups;
use heavier, focused work once you’re ready.
— Keep the session structured: dynamic movement
→ skill practice → strength/volume.
Let me know if you’d like a sample 45‑minute program
or help tailoring it to your specific goals! Happy training 🚀
— #WarmUpFirst #TechniqueSecond #StrengthTraining #GymTips #WorkoutWisdom
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