Anabolic training a high intensity program for 20 pounds of muscle in 4 weeks

Anabolic androgenic steroids (AAS) were initially created for therapeutic purposes, and synthetic derivatives of the male hormone testosterone. Due its great anabolic effects, these drugs are being used on a large scale, for the improvement of sports performance. In this present study, we aim to show the history of it’ use, present their mechanisms of action, more particularly its use correlate with improved body composition, muscle mass, aerobic capacity and verify their possible side effects, analyzing their use therapeutic and indiscriminate, through direct scientific research with the sports. Sources were reviewed scientific the following search engines: PUBMED, LILACS and SCIELO. The results showed that in presence of a suitable AAS and diet can contribute to increases in body weight, particularly lean body mass and muscle strength gains achieved by high intensity exercise, these effects can be further potentiated, the use of supraphysiological doses, but in the aspect of aerobic power, there are not scientific evidence to support their improvement. Regarding side effects, the use of AAS, is related to several complications in the liver, cardiovascular system, reproductive system and psychological characteristics, always assigned by the non-therapeutic and abuse of AAS. Thus we conclude that the use of AAS, are directly linked to gains muscle mass, strength, as well several side effects, always assigned to abusive and indiscriminate doses, it is noteworthy that the scientific literature, still has a certain lack of studies, mainly randomized, controlled, with supraphysiological doses in human, so many effects are still unknown.

In my mid to late 20s and then early 30s I was HIT all the way. Then, priorities changed and I fell out of it completely. I’ve been struggling now in my 40s to get back into it. Starting and stopping. I read your article and decided to try lighter and more reps. I’m glad I did. It’s been a huge mental help knowing I don’t have to hit it heavy, initially, like I used to. I will probably start varying my workouts now as I slowly bring lifting back into my life. But have to say hi volume is a fantastic start! I’ve got all the old soreness back! Lol… oh how I miss that feeling


Side-effects from the use of steroids are extremely common and can be quite significant. Most side-effects are reversible once the athlete stops usage although serious long-term side-effects and even death have occurred as a direct result of steroid use.
    •    Decreased sperm production and sex drive
    •    Increased aggression, irritability and mood swings
    •    Liver disorders
    •    Acne
    •    Baldness (alopecia)
    •    Hypertension (high blood pressure)
    •    Raised cholesterol
    •    Gynecomastia (development of over-sized mammary glands in males)
    •    Menstrual irregularities (in women)
    •    Hirsuitism (excessive hair growth occurring in females which follows the pattern of male hair growth, . facial)
    •    Deepening of the voice
    •    Reduced immunity
    •    Possible development of tumors (wilm’s tumor, prostate carcinoma and leukemia have been reported, although a connection is not proven)

To promote recovery while not overstressing the muscular system, runners should shift away from heavily weighted exercises and focus more on body-weight movements like pushups, pullups, squats, and lunges. For those who still want to use additional weight, it's important to keep the load light and avoid hitting failure. During this phase, runners should go back to a higher-repetition scheme (10-15 reps) while keeping sets moderate (2-3 sets) and rest times short (45-90 seconds). Workouts during this phase should also be short to avoid overtaxing the body. The extra time can be spent with massage, ice baths, and other recovery methods designed to reduce muscle soreness and damage. 

Anabolic training a high intensity program for 20 pounds of muscle in 4 weeks

anabolic training a high intensity program for 20 pounds of muscle in 4 weeks

To promote recovery while not overstressing the muscular system, runners should shift away from heavily weighted exercises and focus more on body-weight movements like pushups, pullups, squats, and lunges. For those who still want to use additional weight, it's important to keep the load light and avoid hitting failure. During this phase, runners should go back to a higher-repetition scheme (10-15 reps) while keeping sets moderate (2-3 sets) and rest times short (45-90 seconds). Workouts during this phase should also be short to avoid overtaxing the body. The extra time can be spent with massage, ice baths, and other recovery methods designed to reduce muscle soreness and damage. 

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