Advanced gym workout

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Pull-ups  4X 6-12
Barbell Rows  1X15 (warm-up)  + 4X 6-12
Cable Rows  1X15 (warm-up)  + 3X 6-12
Bent-over rows   3X 6-12
Dumbbell Shrugs  1X15 (warm-up)  + 3X 6-12
Deadlift  2X15(warm-up)  3X 6-12

Chest
Incline  barbell   bench press 2X15-20 (warm-up)  + 4X 6-12
Incline  dumbbell press 1X15 (warm-up)  + 4X 6-12
Incline  dumbbell fly 1X15 (warm-up)  + 3X 6-12
Decline dumbbell fly 1X15(warm-up)  + 3X 6-12

Shoulders
military press 2X15 (warm-up)  + 4X 6-12
dumbbell shoulder press 1X15 (warm-up)  + 3X 6-12
lateral raises 1X15 (warm-up)  + 4X 6-12
rear delt rises 1X15 (warm-up)  + 4X 6-12

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Gym workouts periodization

Periodization
I think that disputes about the best way to elaborate gym workout routines will never stop. Not long ago all bodybuilders trained monotonously throughout the whole year; now they use so-called periodization system. This gym workout technique was adopted from professional sport and its main idea is the following: when you reach your overload limit and basic weights can’t be increased furthermore you need to reduce your working loads abruptly (Back-Cycling) in order your organism recover and rest. After this you start climbing your power ‘mountain’ once again. It was found out that such wavy intensity variations buff muscle mass and strength much more effective than the previous monotonous workout programs.

So, periodization is a step cycling of an athlete’s workout intensity and workout volumes to achieve maximum amounts of muscle mass and strength… Each cycle presupposes moving from low volumes and high intensity to high volumes and low intensity. A typical gym workout cycle includes three phases: strength training, hypertrophy phase and ‘drying’.

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Post cycle therapy

Post cycle therapy is a method of employing drugs which work via various mechanisms to go about trying to aid stabilising and restoring a users hormones back to normal once a suppressive anabolic androgenic steroid cycle has been ceased.

Once a user has ceased use of anabolic androgenic steroids they are left in a situation where their natural testosterone production has been suppressed , sometimes severely by androgens and aromatising drugs. Add this onto the fact the levels of steroids are forever diminishing in their system, this can leave the user in a very catabolic state post cycle, which may reflect in their ability to maintain muscle mass gained whilst on cycle. It is therefore easy to conclude that we would like to find a way to restore ones natural testosterone production to bring about a better environment for overall health and to maintain muscle tissue.
Clomid and tamoxifen

Clomiphene citrate ( clomid) and tamoxifen(nolvadex) can be employed post cycle to aid restoring the users natural testosterone production.  Many find just using nolvadex on its own post cycle is efficient enough to recover from their anabolic androgenic steroid cycles. Some however prefer to use both drugs to cover all angles. It is worth noting nolvadex is more profound in stimulating the increase of LH over time, on a milligram to milligram standpoint compared to that of clomid. Also many users complain of side effects from clomid such as visual implications and mood swings.

Dosages of nolvadex for PCT protocol

Day 1 100mg
Following 10 days 60mg
Following 10 days 40mg

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