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Dianabol Cycle

How to Read This Guide

Start at the top – we’ve laid out the most common training scenarios in the order that most athletes encounter them:

 Season‑on‑season (pre‑off‑season) → Off‑season → Cutting → Competition.

Scroll down to the section that matches your current goal – each block contains a short "Quick‑Start" table, followed by a more detailed "How‑to" section.

Copy or print the Quick‑Start table if you want an at‑a‑glance reference on the floor or in a locker room.

Use the How‑to notes for programming tweaks – they cover periodization cues, key stimulus variables (volume, intensity, rest), and common pitfalls.

1. Quick‑Start Tables

Goal Rep Range Sets Intensity %RM Rest Frequency per week

Strength (5–7 % of 1RM) 3–6 4–6 80–90 % 2–3 min 2–3 days

Hypertrophy (8–12 % RM) 8–15 3–4 70–80 % 60‑90 s 3–4 days

Power (6–10 % RM) 1–5 3–5 85–95 % 2–3 min 2–3 days

Strength Endurance (14+ % RM) 15–25 2–3 <70 % 30‑60 s 2–3 days

> Tip: Always warm up with submaximal sets that mirror the target rep range. For example, if your training day is 5×5 at 80 %, start with a lighter set of 10 reps before moving to heavier loads.

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6️⃣ Common Mistakes and How to Avoid Them

Mistake Why It Happens Fix

Skipping the Warm‑Up Leads to stiffness, higher injury risk Use progressive submax sets + dynamic stretches (leg swings, bodyweight squats)

Jumping Into Heavy Loads Too Soon Causes poor form, fatigue Gradually increase weight over 4–6 weeks; focus on technique first

Neglecting Accessory Work Weakness in hips/ankles hampers depth Add hip thrusts, glute bridges, ankle mobility drills

Overlooking Recovery Impairs strength gains & squat quality Prioritize sleep, nutrition (protein), foam rolling

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4️⃣ Quick‑Reference Checklist for the Next 4 Weeks

Weekly Squat Session:

- Warm‑up: dynamic mobility + 2 light sets
- Main Sets: 5×5 at 70–80% 1RM (progressively increase weight each week)
- Cool‑down: stretching + foam roll

Accessory Work (Twice a Week):

- Hip thrust / glute bridge – 3×8‑10
- Bulgarian split squat – 3×6 each leg
- Core plank series – 3×30 s

Mobility Focus:

- Spend 5–10 min on hip flexor stretch, thoracic rotation, ankle dorsiflexion drills before workouts.

Nutrition & Recovery:

- Consume ~1.6 g protein per kg of body weight.
- Aim for 7‑8 h sleep nightly.
- Hydrate adequately (≈3 L/day).

Progress Tracking:

- Log squat weights, reps, and perceived exertion each session.
- Reassess technique after every 4 weeks; adjust program as needed.

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Final Thoughts

Technique is paramount – a well‑executed squatting pattern not only protects the body but also enhances power output.

Progressive overload, adequate recovery, and attention to muscular imbalances will allow you to safely increase your squat while minimizing injury risk.

With consistent focus on form, incremental loading, and strategic training, you can confidently advance your squat performance and overall strength. Good luck!
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