Anabolic Steroids: Uses, Abuse, And Side Effects

# The Ultimate Guide to Bodybuilding, Nutrition & Lifestyle

*(A deep‑dive into everything from training plans and protein science to supplements, body composition tracking and long‑term health)*

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## 1. What is Bodybuilding?
- **Definition** – A form of resistance training focused on developing muscle size, shape and symmetry for aesthetics or performance.
- **Goals** – Build lean mass, increase strength, improve posture, and achieve a balanced physique.
- **Key Principles** – Progressive overload, specificity, recovery, periodization, and nutrition.

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## 2. Training Fundamentals

| Concept | What It Means | Practical Tips |
|---------|---------------|----------------|
| **Progressive Overload** | Gradually increase weight or volume. | Add 5 lb every 2–3 weeks, or add one rep per set each week. |
| **Periodization** | Structured cycles of macro‑ and micro‑cycles. | Example: 12‑week cycle – 4 weeks hypertrophy, 2 weeks deload, repeat. |
| **Deload** | Reduced intensity to recover. | 50–60% of usual weight for one week. |
| **Volume vs Intensity** | Volume = sets × reps; Intensity = %1RM. | Hypertrophy: 8–12 RM, 3–5 sets per exercise. |

### Sample Weekly Split (3‑Day Full‑Body)

| Day | Exercise | Sets | Reps | Notes |
|-----|----------|------|------|-------|
| Mon | Bench Press | 4 | 8-10 | Warm up with lighter weight first set |
| | Squat | 4 | 8-10 | |
| | Bent‑over Row | 3 | 8-12 | |
| Wed | Overhead Press | 3 | 6-8 | |
| | Deadlift | 2 | 5-6 | Heavy, low reps |
| | Pull‑ups | 3 | Max | Add weight if >10 reps |
| Fri | Incline Bench | 4 | 8-10 | |
| | Leg Press | 3 | 10-12 | |
| | Cable Triceps | 3 | 10-15 | |

**Progression**

1. **Linear** – For beginners, increase weight by ~2–5 lb (or ~5–10 kg) every session or week as long as you can maintain form.
2. **Periodic** – After 4–6 weeks, cycle back to a lower load or change exercises; this avoids plateaus and overloads different fibers.
3. **Intensity‑Range** – Use "intensity ranges" of 60–70 % for general development and 70–80 % for strength; keep 10–15 % of training time at ≥85 % for power/strength focus.

### 4. Core / Stabilization Work
For a 30‑year‑old male, core stability is key to preventing injuries and improving performance:

| Exercise | Sets × Reps | Load |
|----------|------------|------|
| Pallof Press | 3 × 12 each side | Light (bodyweight or cable) |
| Plank with shoulder taps | 4 × 10 taps per side | Bodyweight |
| Farmer’s Walk (short distance) | 2 × 30 m | Moderate weight |
| Hanging leg raises | 3 × 15 | Bodyweight |

Incorporate these into the warm‑up or cool‑down of each session.

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### 5. Training Schedule & Progression

#### Weekly Layout
| Day | Focus |
|-----|-------|
| **Monday** | Strength (Squat + Bench) + Core |
| **Tuesday** | Hypertrophy (Deadlift, Row, Lateral Raises) + Cardio/Stretch |
| **Wednesday** | Rest or Light Mobility |
| **Thursday** | Power / Explosive (Olympic lifts, Plyometrics) + Core |
| **Friday** | Strength (Front Squat + Overhead Press) + Core |
| **Saturday** | Hypertrophy (Pull-ups, Dips, Biceps/Triceps) + Cardio |
| **Sunday** | Rest or Active Recovery |

### Training Tips
- Focus on form over load.
- Use a progressive overload schedule.
- Incorporate periodization: 4–6 weeks per phase.
- Keep rest intervals between 60‑90 seconds for hypertrophy, longer for strength.

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## 3. Lifestyle & Nutrition

| Topic | Key Takeaways |
|-------|---------------|
| **Nutrition** |

• Maintain a slight caloric surplus (~250‑500 kcal/day) if muscle gain is priority.
• Protein: 1.6–2.0 g/kg body weight daily (approx. 140–170 g for you).
• Carbohydrates: ~4–5 g/kg; healthy fats: 0.8‑1.0 g/kg.

|
| **Hydration** | 3–3.5 L/day; more on training days (increase by ~500 ml per hour of exercise). |
| **Sleep** | Aim for 7.5–9 h/night. Sleep is when most recovery occurs. |
| **Supplementation** | • Creatine monohydrate (5 g/d) – improves strength and muscle gains.
• Whey protein isolate (~20‑25 g post-workout).
• Vitamin D3 2000–4000 IU daily if deficient.
• Omega‑3 fatty acids (EPA/DHA 1‑2 g/day). |
| **Monitoring** | • Weekly body composition check (DXA or bioimpedance).
• Track training loads, HRV, and sleep quality via a wearable.
• Adjust caloric intake by +200–400 kcal if weight loss stalls for >4 weeks. |

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## 5. Sample 4‑Week Macrocycle

| Week | Focus (Training) | Caloric Intake | Protein | Carb | Fat |
|------|------------------|---------------|---------|------|-----|
| 1 | Strength (3×/wk) | 2,800 kcal | 200 g | 250 g| 70 g |
| 2 | Hypertrophy (4×/wk)| 2,750 kcal | 210 g | 240 g| 68 g |
| 3 | Mixed (Strength + Cardio) | 2,700 kcal | 215 g | 230 g| 66 g |
| 4 | Deload/Recovery | 2,600 kcal | 200 g | 210 g| 65 g |

- **Protein:** ~1.6–2.0 g/kg body weight (≈215 g for 107 kg).
- **Carbohydrates:** 4–5 g/kg body weight (~430 g) to maintain glycogen stores and support workouts.
- **Fats:** 20–25 % of total calories, focusing on unsaturated sources (olive oil, nuts, fatty fish).

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### 3. Training Program

#### 3.1 General Structure
- **Frequency:** 4–5 strength sessions per week + cardio 2–3 times.
- **Volume/Intensity Progression:** Use a linear or undulating periodization scheme. For example:
- Weeks 1‑4: 3 sets × 6–8 reps @ 70–75 % 1RM
- Weeks 5‑8: 4 sets × 4–6 reps @ 80–85 % 1RM
- Weeks 9‑12: 2–3 sets × 3–5 reps @ 90–95 % 1RM
- **Key Lifts:** Back squat, deadlift, bench press (or overhead press), and accessory pulls/rows.
- **Recovery Focus:** Sleep ≥7 h/night; active recovery sessions (light cardio, mobility work) mid‑week; weekly deload if fatigue accumulates.

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## 3. Structured Training Program

| Phase | Weeks | Load % of 1RM | Sets | Reps | Frequency | Notes |
|-------|-------|---------------|------|------|-----------|-------|
| **Phase A – Volume** | 1–4 | 60–70% | 5 | 8–10 | 3×/week (Mon, git.deadpoo.net Wed, Fri) | Emphasize speed on first rep; 2‑min rest |
| **Phase B – Intensity** | 5–7 | 75–85% | 4 | 6–8 | 3×/week | Reduce rest to 90 s |
| **Phase C – Peak** | 8–9 | 80–90% | 3 | 4–6 | 2×/week (Mon, Fri) + accessory work (Lat Pulldowns, Rows) | 3‑min rest |
| **Deload / Test Week** | 10 | — | — | — | 1× test rep at 5‑max or 8‑RM |

> *Tip:* Keep the bench warm by performing light sets of 20–25 kg before each heavy set; this improves joint lubrication and helps avoid injury.

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## 3. Nutrition & Recovery

| Goal | Recommendation |
|--------------------------|-----------------------------------------------------------|
| **Protein** | 1.8‑2.0 g/kg body weight per day (≈ 140 g/day for you). |
| **Calorie Surplus** | +300–400 kcal over maintenance to support muscle growth without excessive fat gain. |
| **Timing** | Consume a protein‑rich snack (~25 g) 1–2 h before training and within 30 min after for optimal anabolism. |
| **Hydration** | ≥3 L water/day; increase on training days. |
| **Sleep** | 7–9 h/night to facilitate recovery and hormonal balance. |

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### Why this plan maximizes gains

1. **Progressive overload** – The weekly increases in weight and volume force continual neuromuscular adaptation, which is the primary driver of strength.
2. **Adequate stimulus for all muscle groups** – Chest, shoulders, and triceps are hit three times per week, matching the recovery period needed for hypertrophy while preventing over‑training.
3. **Balanced compound and isolation work** – Compounds build overall size and strength; isolation lifts refine muscle shape and prevent imbalances that could hinder progress.
4. **Sufficient rest days** – Two full‑body rest days give ample time for protein synthesis, hormonal recovery, and neural adaptation, maximizing performance on subsequent training blocks.

By systematically following this structure, you’ll create the optimal environment for continuous gains in strength, muscle mass, and overall upper‑body development. Keep tracking sets, reps, and weights, and adjust as your conditioning improves to stay on a progressive trajectory.