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Anavar Results In Bodybuilding: Comparing The Before And After

Below is a practical "how‑to" guide for building a workout plan from scratch—no fancy gym jargon, just clear steps you can follow
whether you’re working out at home or in a commercial gym.





---




1️⃣ Define Your Goal (What You Want to Achieve)



Goal Typical Focus


Build muscle Higher volume (8–12 reps), moderate‑heavy loads, 3–5 sets per exercise


Lose fat / get lean Moderate volume (10–15 reps), higher tempo/tempo variations, more
cardio or HIIT


Improve strength Low reps (1–6 reps), heavy loads, fewer sets (3–4)


Increase endurance High reps (>15), lighter loads, shorter rest periods


Write your goal down and refer to it when planning workouts.




---




2. Program design



a. Frequency & split



Full‑body: 2–3 sessions/week → good for beginners or those with limited time.



Upper/lower split: 4×/week (upper on Mon/Wed, lower
on Tue/Thu) → allows more volume per muscle group.



Push/pull/legs: 3×/week → each session hits a specific movement pattern.




b. Sets & reps per exercise


Muscle group Reps Sets Intensity Notes


Upper body (chest, back) 6–12 3–4 Moderate to high Focus
on compound lifts.


Lower body (quads, glutes) 8–15 4–5
High Add plyometrics if power needed.


Arms & shoulders 10–20 2–4 Low to moderate Use lighter loads for hypertrophy.




Core 12–25 2–3 Variable Combine with functional movements.



Progression Strategies





Linear progression: Increase weight by ~5 % each
week if form is maintained.


Undulating periodization: Alternate weekly load (heavy, moderate,
light) to prevent adaptation.


Tempo control: Slow down eccentric phase (e.g.,
4‑second descent) for greater muscle tension.



Recovery



Adequate sleep (7–9 h/night).


Hydration and balanced nutrition (protein 1.2–1.6 g/kg
body weight per day).


Active recovery: light walking, mobility drills on rest days.



Stretching or foam‑rolling post‑workout to reduce DOMS.








4. Sample 12‑Week Progressive Plan



Week Day Warm‑up (min) Exercise Sets Reps RPE / Rest


1–2 Mon & Fri 5 min cardio + dynamic stretches Body‑weight Squat 3 12 14–15 (RPE)
– 90 s


Tue 5 min + hip flexor / quad mobility Bulgarian Split Squat 2 10 each leg 13–14 – 60 s


Thu 5 min + glute activation Hip Thrust (floor) 2 12 13–14 – 60 s


3–4 Mon & Fri same warm‑up Body‑weight Squat 4 10 15–16 – 90 s


Tue 5 min + dynamic mobility Bulgarian Split Squat 3 8 each
leg 14–15 – 60 s


Thu 5 min + glute activation Hip Thrust (floor) 3 10 14–15 – 60 s


5–6 Mon & Fri same warm‑up Body‑weight Squat 4 8 16–17 – 90 s


Tue 5 min + dynamic mobility Bulgarian Split
Squat 3 6 each leg 15–16 – 60 s


Thu 5 min + glute activation Hip Thrust (floor) 3 8 15–16 – 60 s


Notes on the Progression



Reps per set: The total volume is maintained by reducing reps as sets increase.
This keeps the load manageable while still allowing progressive overload through increased
work.
Intensity: Since you’re not adding external weight,
intensity comes from maximizing effort during
each repetition (e.g., controlled tempo, pausing at
the bottom). Once you reach 5×3 with 3‑second eccentrics and 2‑second concentric for each exercise, that’s a solid high‑intensity baseline.

Tempo: The "eccentric" part of the squat is a deliberate slow descent (3 s) which
enhances time under tension. The "concentric" part is controlled but not necessarily explosive – focus on maintaining good form and full range of
motion.




Transition to weighted squats


Once you’re comfortable with 5×3 of each movement, you can start adding external load:





Back squat:


Start with a light bar (20 kg/45 lb) for the first week or two.


Increase by ~2–4 kg per week if your form stays clean and you’re not feeling pain.





Front squat:


The front rack is more demanding on the core, so take it slower –
maybe start at 10–15 kg/20–30 lb.

Keep a strict tempo (slow eccentric, explosive concentric).







Goblet squat:


Use a kettlebell or dumbbell in front of your chest; this will help
build stability for the other two.



Progression – you can also use "paused" reps. Pause at the bottom
for 2–3 seconds before lifting. This eliminates momentum and forces your muscles to
work harder, especially good if you’re looking to get a "cleaner" squat.





Core & stability




Plank (front or side) – hold 30‑60 s


Dead Bug – 10–12 reps each side


Bird Dog – 8–10 reps each side



Incorporate these at the end of each session. They’re critical
for preventing lower back pain when you start doing heavy squats.



Progression (4‑6 weeks)




Weeks 1‑2: Focus on form, use bodyweight or light resistance bands.



Weeks 3‑4: Add a small weight (5–10 lb) to the barbell; keep reps
at 8‑12 per set.


Weeks 5‑6: Increase weight by another 5–10 lb, but maintain good form and consistent tempo.





Tempo




Downward phase: 4 seconds (eccentric).


Pause at bottom: 1 second.


Upward phase: 2 seconds (concentric).



This controlled tempo promotes muscle hypertrophy while ensuring
joint safety.





Final Thoughts


By embracing the outlined approach—grounding in scientific evidence, tailoring to your
specific needs, and staying consistent—you’ll be well on your way to achieving
a stronger, healthier upper body. Remember, progress is a marathon, not a
sprint; celebrate each milestone along the journey.

Happy training!

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