Successful use of anabolic steroids requires a comprehensive approach, including a competent reorganization of the training process. Although the basic concept of training when using steroids is not much different from standard programs, there are key nuances and features that will maximize the results.
This article will examine these nuances in detail, helping you create an individual training program, taking into account the specifics of steroid use.
As a starting point, you can use classic training programs:
1. Training program for beginners - ideal for athletes just starting out.
- Program: 1 year of progressive training, 3-4 times a week.
- Duration: no more than 1.5 hours.
- Exercises: primarily basic, with proper technique and light weights.
- Focus: on the core muscles (abs, back extensors, lower back, hamstrings).
- Nutrition: healthy and balanced, without overeating.
Learn the proper exercise technique before your first visit to the gym.
2. Training program for professionals - designed for more experienced athletes striving for maximum results.
- High Intensity: 1-2 exercises per muscle group, alternating exercises from workout to workout.
- Overload: gradually increasing weight/reps to stimulate growth.
- Variable Intensity: 3 levels of load (heavy, medium, light) alternate.
- Isolation: using more isolation exercises for lagging muscle groups.
- Split Training: splitting workouts by muscle groups (3 days is optimal).
- Priority: starting with the weakest muscle group at the beginning of the workout.
- Recovery: at least 5-7 days of rest for each muscle group.
1. Rest
Even though anabolic steroids allow you to train more often and more intensely, your muscles still need adequate rest to recover and grow.
It is important to remember: using steroids does not cancel out natural physiological processes. Muscle fibers are damaged during training, and they need time to recover and synthesize new proteins.
Optimal regimen:
- Load one muscle group no more than once every 4-7 days.
- Divide all muscle groups into 3 parts and train them by day (for example, Monday - legs, Wednesday - chest and triceps, Friday - back and biceps).
- At least 48 hours should pass between training the same muscle group.
- Spend at least 8-10 hours a day sleeping.
- If possible, try using polyphasic sleep, which can help increase the total rest time.
2. Number of reps and sets when using steroids
When using anabolic steroids, the number of reps and sets is usually no different from regular training.
Basic recommendations:
- Number of exercises: 2-3 exercises per muscle group.
- Number of sets: 3-4 sets per exercise.
- Number of reps: 6-8 reps per set.
These recommendations are approximate and may vary depending on the individual characteristics of the athlete, his level of training and goals.
Basic principles:
- Intensity: maintain a high intensity of training without reducing the weight or speed of exercise.
- Progression: gradually increase the weight or number of reps to continue stimulating muscle growth.
- Rest: do not forget about the importance of rest between sets and workouts.
When using steroids, it is important to monitor the body's response to the load and adjust the training program if necessary.
The optimal duration of training is 1-2 hours.
Preparing for workouts. Warm-up and intensity
Using anabolic steroids opens up new opportunities for increasing strength and mass, but requires special attention to preparation and training. Warm-up is a necessary precaution!
Steroids accelerate muscle growth, but do not make tendons and cartilage stronger. This increases the risk of injury, especially during intense training. Therefore, a thorough warm-up is extremely important to prepare the body for the load and reduce the likelihood of injury. Do not forget that an injury can seriously limit your training and reduce the effectiveness of the cycle.
High-intensity training is the engine of progress
To maximize muscle growth during the cycle, it is necessary to gradually increase the intensity of training. The key to success is a gradual increase in load.
Start with moderate intensity, maintaining the optimal load for you in the first weeks. At each subsequent workout, increase the weight of the weights, but do it gradually. Remember that a sharp increase in load is dangerous for health and can lead to overtraining.
Gradually increasing the weight will super stimulate the muscles, resulting in intense growth. Aim for a 30% increase in weight by the end of the cycle.
Training after an anabolic steroid cycle: a smooth transition to a new regime
Completing an anabolic steroid cycle is not the end of the road. It is important to properly organize the training process after the cycle in order to maintain the results achieved and ensure a smooth transition to natural testosterone levels.
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After stopping steroid use, testosterone levels drop sharply. Without appropriate measures, muscle mass and strength are quickly lost. Post-cycle therapy (PCT) helps restore natural testosterone production and maintain the results achieved.
You should not continue training in the same mode as during the cycle. Immediately after completing the course, it is necessary to reduce the intensity of training. This applies to both the weight and the number of exercises, as well as the duration of the workout. It is recommended to reduce the duration to 30-40 minutes.
If you started the cycle with 100% intensity and reached 130% by the end, then a week after the cycle the intensity should decrease to 70%, and after 2 weeks – to 50%.
The goal is to leave the gym without feeling tired. Continuing to train in the same mode can lead to rapid muscle breakdown due to strong catabolic processes that are activated as a result of a decrease in testosterone.
Maintaining stimulation:
It is important to maintain sufficient muscle stimulation to maintain their size. Try to use heavy weights, but reduce the number of repetitions and increase rest between sets. High-repetition training is not recommended during this period, since it strongly activates catabolic processes.
After 4 weeks after the cycle, you can increase the load to 80%, after another 2 weeks – to 100%. After that, continue training according to the usual program.
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Good anabolism to all!