Anabolic Steroids: Uses, Abuse, And Side Effects

**Getting ready before you hit the gym**

| What | Why it matters | Quick how‑to |
|------|----------------|--------------|
| **Hydrate** | Keeps blood flow, prevents cramps, and supports recovery. | 8–10 oz water a few minutes before training; keep a bottle handy during work‑out. |
| **Warm‑up (dynamic)** | Raises core temperature, loosens joints, https://git.yinas.cn and primes the muscles you’ll use. | 5–7 min of light cardio (jog, bike) + leg swings, arm circles, hip rotations, and a few body‑weight reps of the main exercise (e.g., air squats). |
| **Set realistic goals** | Focuses effort and gives clear feedback on progress. | Write down 1–2 measurable targets for each session (e.g., "add 10 lb to bench press" or "complete 15 pull‑ups"). |
| **Hydrate & fuel appropriately** | Supports performance, recovery, and energy levels. | Drink water before, during, and after; eat a balanced pre‑workout meal 2–3 h prior (protein + carbs). |

---

## 4. Sample 5‑Day Resistance‑Training Program
*(Designed for a beginner/early intermediate who can train 5 days per week. Focus on compound movements with progressive overload.)*

| Day | Focus | Warm‑up | Main Sets | Accessory / Volume |
|-----|-------|---------|-----------|--------------------|
| **1** | Upper – Push (Chest, Shoulders, Triceps) | 10 min rowing + dynamic stretches | • Bench Press: 4×6 @ 70% 1RM
• Overhead Press: 3×8 @ 65%
• Incline Dumbbell Flyes: 3×12 | Dips (bodyweight): 3×max |
| **2** | Lower – Quad Dominant | 10 min bike + leg swings | • Back Squat: 4×5 @ 75%
• Walking Lunges: 3×20 steps
• Leg Press: 3×10 | Calf Raises: 4×15 |
| **3** | Rest / Light Cardio | 30 min brisk walk | | |
| **4** | Upper Body Push/Pull | Warm‑up: 5 min rowing | • Bench Press: 4×6 @ 70%
• Bent‑Over Row: 4×8
• Overhead Press: 3×10 | Triceps Dips: 3×12 |
| **5** | Core & Stability | Plank: 3 × 1 min
Side Plank: 2 × 30 s each side | | |
| **6** | Lower Body Strength | • Back Squat: 4×5 @ 75%
• Romanian Deadlift: 3×8
• Calf Raises: 3×15 | | |
| **7** | Recovery / Mobility | Light yoga or foam‑rolling session, focusing on hips and thoracic spine | | |

---

### Practical Tips for a Beginner

1. **Start with body‑weight exercises**
- Squats, lunges, push‑ups (modified if needed).
- Focus on mastering the movement pattern before adding weight.

2. **Use lighter weights or machines first**
- Machines provide guided range of motion and reduce risk of injury while learning form.

3. **Progressive overload in small increments**
- Increase weight by 2–5 lb (≈1–2 kg) per week if you can complete the set without pain.

4. **Track your reps, sets, and weights**
- A simple log helps identify plateaus and ensures consistent progression.

5. **Prioritize recovery**
- Adequate sleep, nutrition rich in protein, and stretching or foam rolling aid muscle repair.

---

## 3. Sample Weekly Strength‑Training Schedule

> **Assumptions:**
> • You have a gym membership with free weights, machines, and cardio equipment.
> • Each session lasts ~60 min (including warm‑up).
> • Focus on compound lifts; isolation exercises are optional for balance.

| Day | Session | Main Exercises (3–4 sets) | Reps per Set | Notes |
|-----|---------|---------------------------|--------------|-------|
| **Mon** | Upper Body – Push & Pull | 1. Bench Press
2. Bent‑Over Row
3. Overhead Shoulder Press
4. Lat Pulldown (or pull‑ups) | 8–10 | Keep tempo 2‑0‑1, pause at bottom |
| **Tue** | Lower Body – Quad Focus | 1. Back Squat
2. Walking Lunge
3. Leg Press
4. Standing Calf Raise | 6–8 (for main lifts), 10–12 (accessories) | Ensure full range of motion |
| **Wed** | Active Recovery / Mobility | Light cardio (20‑min walk or bike), foam rolling, yoga stretches | — | Focus on breathing and elongation |
| **Thu** | Lower Body – Hamstring & Glute Focus | 1. Romanian Deadlift
2. Hip Thrust
3. Glute Bridge
4. Seated Calf Raise | 6–8 (main), 10‑12 (accessories) | Emphasize hip hinge and glute activation |
| **Fri** | Full Body / Conditioning | Circuit of compound lifts + core work (e.g., kettlebell swings, pull‑ups, planks) | — | Keep intensity moderate; aim for high reps with short rest |
| **Sat – Sun** | Rest or Light Activity | Optional yoga, walking, swimming | — | Focus on recovery and mobility |

#### 3.2 Key Points of the Schedule

- **Alternating Heavy & Moderate Days:**
- *Friday* (heavy) is followed by *Saturday* (moderate/conditioning), giving a full day of active rest for the muscles worked heavily.
- *Sunday* offers a rest day or very light activity, allowing recovery before the next cycle.

- **Inclusion of Conditioning & Mobility Work:**
- Friday’s conditioning session uses bodyweight and cardio to keep training volume high while reducing joint load.
- Saturday incorporates mobility work (dynamic warm‑ups, foam rolling) to aid recovery.

- **Progressive Overload Within the Cycle:**
- The first week’s Friday lifts are heavier than the second week’s. This ensures that even if the overall volume is similar, the intensity of the heavy day increases each cycle.

---

## Practical Tips for Transitioning

| Challenge | How to Solve |
|-----------|--------------|
| **Feeling "over‑worked" after a few weeks** | Add an extra rest day in Week 2 (e.g., take Friday off). Reduce volume on Saturday by cutting sets or reps. |
| **Losing motivation due to monotony** | Swap the order of exercises on Saturday, use supersets or drop‑sets, change tempo (slower eccentric). |
| **Managing fatigue from the heavy day** | Prioritize sleep, consider a pre‑workout supplement with beta‑alanine or creatine. |
| **Ensuring balanced recovery** | Schedule active recovery activities—yoga, swimming, light cardio—in between training days. |

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## 3. Putting It All Together: Example Week

| Day | Focus | Key Exercises (Sets × Reps) |
|-----|-------|----------------------------|
| **Mon – Tue** | *Rest* | - |
| **Wed** | Heavy Lifting (Core & Lower Body) | Back Squat (5×5), Deadlift (3×3), Romanian Deadlift (4×6), Barbell Row (4×8) |
| **Thu – Fri** | Rest/Active Recovery | Light cardio, mobility work |
| **Sat** | Strength & Conditioning (Upper Body) | Bench Press (4×6), Pull‑Ups (3×max), Seated Overhead Press (4×8), Cable Face Pulls (3×15) |
| **Sun – Mon** | Rest/Recovery | Full rest or gentle yoga |

This schedule provides a balanced mix of high‑volume, moderate‑intensity strength sessions with sufficient recovery. It encourages progressive overload while allowing the body to adapt and grow stronger over time. Adjust volume and intensity based on individual recovery capacity and performance goals.