Arlette Harcus
|Subscribers
About
5 Best Anabolic Stacks And Steroids For Beginners
How to Use Supplements Effectively in Your Muscle‑Building Program
Goal Key Supplement Why It Matters
Increase muscle protein synthesis & reduce breakdown Branched‑Chain Amino Acids (BCAAs) or Whey Protein BCAAs are cheap, fast‑acting; whey gives a complete amino‑acid profile.
Enhance recovery & strength Creatine Monohydrate Raises intramuscular phosphocreatine → faster ATP resynthesis, greater volume/force during training.
Reduce soreness & improve blood flow Omega‑3 (EPA/DHA) or L‑arginine Anti‑inflammatory; nitric oxide boosts vasodilation and nutrient delivery.
Increase muscle size via protein synthesis Casein at night Slow digestion → prolonged amino‑acid release, ideal for overnight repair.
---
2. Practical "Best‑Practice" Regimen
Below is a weekly template (adaptable to your training split). All doses are standardised and easily modifiable.
Day Breakfast Mid‑morning Snack Lunch Afternoon Snack Dinner Post‑Dinner / Bedtime
Mon – Fri (Training Days) 1 scoop whey protein + fruit (200 mg caffeine from coffee) Greek yogurt + nuts Chicken salad + quinoa Apple + peanut butter Salmon + sweet potato + veggies 0.3 g/kg body weight whey or casein
Sat – Sun (Recovery / Rest Days) 1 scoop whey protein + oatmeal Protein bar Tuna sandwich + veggies Cottage cheese + berries Turkey + brown rice + salad 0.2 g/kg body weight whey or casein
Notes:
Total daily protein intake should be ≥ 2.2 g/kg body weight (≈ 120–140 g for a 70‑kg athlete).
Carbohydrate load on training days is ~5–7 g per kg of body weight (~350–500 g) to replenish glycogen.
Micronutrients: Focus on iron, zinc, vitamin D, B12 and calcium. A multivitamin/mineral can be used if deficiencies are suspected.
4 – Training Plan (3‑Week Cycle)
Day Session Volume Intensity
Mon Rest — —
Tue Strength (Lower) 4×8/6 + 1×15 (squat, deadlift) 70–75 % 1RM
Wed Speed / Plyo 6×(5–10 m), 2×30 m with full recovery 80‑90 % of max effort
Thu Strength (Upper) 4×8/6 + 1×15 (bench, rows) 70–75 % 1RM
Fri Speed / Plyo 6×(5–10 m), 2×30 m with full recovery 80‑90 % of max effort
Sat Technique & Recovery Drills, mobility work, light jog —
Sun Rest Full rest —
Key Points
Plyometric and sprint drills are repeated twice a week to reinforce speed mechanics.
Strength days focus on hypertrophy and power rather than maximal loads.
Active recovery (mobility, foam rolling) is crucial for injury prevention.
5. Sample Weekly Schedule & Nutrition Plan
Weekly Training Overview
Day Session Focus
Mon Strength (Legs + Core) Hypertrophy / Power
Tue Plyometrics + Sprint Drills Speed mechanics
Wed Light Recovery: Yoga / Stretching Flexibility
Thu Strength (Upper Body + Core) Upper body power
Fri Tempo Runs + Interval Sprints VO₂max, Anaerobic threshold
Sat Long, easy jog (10–12 km) Endurance base
Sun Rest Recovery
Total Weekly Volume: ~20 km running distance; 4 strength sessions.
---
2. Training Progression & Periodization
Phase Duration Focus Key Variables
Base (8–10 wks) High volume, low intensity Aerobic capacity, muscular endurance Weekly km ↑ 5‑7%, keep HR<60% max
Build (6–8 wks) Moderate volume, moderate intensity Lactate threshold, VO₂max Add tempo runs (85‑90% HR), interval sessions (4×800m)
Peak (4–6 wks) Low volume, high intensity Speed endurance, race‑specific tactics Short intervals (10×200m), sprint work, taper 2 wks
After each cycle incorporate a recovery week (reduce volume by ~30% and keep intensities low).
---
3. Training Program (4‑Week Sample)
Day Session Main Focus
Mon Recovery run – 5 km easy + 8×10s strides at 90 % max Aerobic base, active recovery
Tue Interval block – 3×800 m @ 5‑K pace (400 m easy jog) VO₂max, lactate threshold
Wed Long run – 12–14 km @ comfortable tempo Endurance, mental stamina
Thu Speed work – 10×200 m @ 100 % max with full recovery Anaerobic capacity, foot speed
Fri Cross‑train – bike or swim 45 min + core routine Injury prevention, flexibility
Sat Tempo run – 6 km @ 4‑K pace + 2 km warm‑up + 2 km cool‑down Lactate threshold sustainment
Sun Recovery – easy jog 5–8 km or rest day Muscle repair, psychological reset
> Key Principles
> - Progressive Overload: Gradually increase volume/intensity (e.g., add 10% every two weeks).
> - Periodization: Alternate phases of high‑intensity work with recovery blocks.
> - Recovery Focus: Sleep ≥7 h, active rest days, mobility drills.
---
4️⃣ Mental Resilience & Motivation
Technique How to Apply
Goal‑Setting (SMART) Write down Specific, Measurable, Achievable, Relevant, Time‑bound objectives for each training block.
Visualization Spend 5 min before workouts picturing successful form and finishing the run.
Self‑Talk Replace "I can’t do this" with "I’m getting stronger every day."
Mindfulness Use breathing patterns to stay present during tough runs (e.g., inhale for 4 seconds, exhale for 6).
Reward System After hitting a milestone, treat yourself (e.g., new running shoes, massage).
---
3. Sample Training Plan (12‑Week Cycle)
> Assumptions: You can run about 30–45 min comfortably at the start of week 1.
> Frequency: 4 runs per week + optional cross‑training or rest.
Week Day 1 Day 2 Day 3 Day 4 (Optional)
1 Easy 20 min jog + 5×30 s strides Rest or light walk Easy 25 min jog + 3×30 s strides Rest
2 Easy 22 min jog + 6×30 s strides Rest Easy 27 min jog + 4×30 s strides Optional: bike 20 min
3 Easy 25 min jog + 7×30 s strides Rest Easy 29 min jog + 5×30 s strides Optional: swim 15 min
4 Easy 28 min jog + 8×30 s strides Rest Easy 32 min jog + 6×30 s strides Optional: walk/run 20 min
> Why this works:
> - Progressive volume gives the body time to adapt.
> - Short strides keep the intensity moderate; they’re a quick "shake‑up" of the running rhythm without demanding extra recovery.
> - Recovery days let muscle fibers repair and grow stronger.
2️⃣ How to add "just enough" effort
Pick your base: On the first day, choose a run that feels like 70 % of what you’re comfortable with.
Add a stride or two: If it felt good, go for one more stride on the second day, and so forth—never more than +3 strides per week.
Listen to your body: Any sharp soreness after a stride means back off; maybe skip that day entirely.
3️⃣ Common pitfalls & quick fixes
Pitfall Why it hurts Fix
Running too fast in the base run Increases fatigue, making strides feel more strenuous. Slow down to a conversational pace before adding strides.
Skipping rest days Over‑training can lead to injury. Prioritize at least one full day of light activity or complete rest each week.
Not warming up properly Strides require good mobility and a ready core. 5–10 min of easy jog + dynamic stretches (leg swings, lunges).
---
One‑Minute Takeaway
Base run: Easy pace (~70% effort), 20–30 min.
Add 3–4 strides at the end: 80–90 m, fast but controlled, walk back to recover.
Cool down & stretch after.
Repeat every other day or as part of a longer training block. Consistency beats perfection—keep it simple and enjoy the feel of your feet hitting the pavement!
