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Dianabol Dbol Cycle Guide, Results, Side Effects And Dosage
? HIIT‑Specific Time Values (≈ 2024)
Below you’ll find a quick reference for the most commonly cited time ranges in high‑intensity interval training (HIIT).
These numbers are distilled from recent literature, fitness‑science consensus, and practical coaching guidelines up to March 2024.
> ⚠️ Keep in mind: individual factors (fitness level, age, goals, recovery capacity) can shift these ranges. Use them as a starting point and adjust based on how you feel or your client’s progress.
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⏱️ Core HIIT Time Ranges
Category Typical Range Context / Notes
Interval Duration 10–60 s Most common: 20‑30 s for high‑intensity, 45‑60 s for moderate. 10‑15 s "burst" used in Tabata or sprint protocols.
Recovery / Rest Interval 10–120 s 1:1 ratio (equal rest) is standard; shorter rest (<30 s) increases intensity; longer rest (>90 s) allows near full recovery, useful for power‑centric workouts.
Number of Repetitions per Set 4–12 Lower reps (4‑6) emphasize speed/strength; higher reps (8‑12) target endurance/metabolic conditioning.
Total Sets per Exercise 2–5 Depends on training phase: hypertrophy often uses 3–4 sets; power may use fewer, heavier sets.
Rest Between Sets 30 s–5 min Shorter rest (<60 s) for conditioning; longer rest (≥90 s) for strength/power work.
These ranges represent a framework that can be adapted to specific goals and individual responses.
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Practical Application: Designing a Balanced Routine
Below is an example of how the above guidelines might translate into a weekly program aimed at improving both muscular strength and overall conditioning.
Day Focus Exercises (sample) Sets Reps Rest
Mon Upper‑body Strength Bench Press, Pendlay Row, Overhead Press 4–5 3–6 2–3 min
Tue Lower‑body Conditioning Back Squat (moderate load), Walking Lunges 3–4 8–12 90 s
Wed Rest or Light Activity – – – –
Thu Upper‑body Hypertrophy Incline Dumbbell Press, Pull‑ups 3–4 6–10 1–2 min
Fri Lower‑body Strength Deadlift (moderate load), Leg Press 4–5 3–6 2–3 min
Sat Full‑Body Conditioning Kettlebell Swings, Bodyweight Circuit 3–4 12–15 60 s
Sun Rest or Stretching – – – –
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5. Practical Tips for Busy Schedules
Situation What to Do Why It Works
Morning commute Pack a workout bag with resistance bands, dumbbells, and jump rope. You can train at home or in a hotel gym the same day you arrive.
Office break 10‑minute "deskercise": seated leg lifts, shoulder rolls, wrist stretches. Keeps circulation up without leaving the desk.
Late‑night flights Do a body‑weight circuit on the plane: squats, arm circles, calf raises (in seat). Prevents stiffness and keeps energy up for landing.
Hotel room Use a towel or small mat for push‑ups and planks; do 2‑3 sets of 30 seconds each. No need to bring equipment.
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5. How the Body Responds – A Quick Look at Physiology
System What Happens During Exercise? Why It Matters
Muscular Muscle fibers contract → ATP is used; lactate may build up if oxygen is limited. Repeated contractions lead to micro‑damage that, when repaired, makes muscles stronger and larger (hypertrophy).
Circulatory Heart rate ↑ → blood pumped faster → more oxygen delivered. Blood vessels dilate in working muscle (vasodilation). Efficient delivery of oxygen & nutrients is essential for energy production and recovery.
Respiratory Breathing rate ↑ to supply more O₂, expel CO₂. Higher oxygen intake supports aerobic metabolism; reduces fatigue.
Neuroendocrine Hormones like adrenaline, growth hormone, testosterone released. Stimulate muscle protein synthesis, increase energy availability, and enhance recovery.
Metabolic Energy demands met by glycogen (stored glucose) and fatty acids. Glycolysis (anaerobic) for short bursts; oxidative phosphorylation (aerobic) for endurance. Determines type of training adaptation (strength vs. endurance).
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4. Training Principles & Practical Application
Principle Key Concept Practical Implementation
Progressive Overload Gradually increase stress (weight, reps, volume, or intensity) to stimulate adaptations. Add ~2–5 lb to lifts every 1–2 weeks; increase sets by one when you hit the upper rep range for all sets.
Specificity Training adaptations are specific to the stimulus applied. Use lower rep ranges (3–6) with heavier loads for strength gains; use higher reps (10–12) for hypertrophy.
Volume & Intensity Balance Volume = Sets × Reps; intensity = load as % of 1RM. Different balances target different goals. For hypertrophy: moderate to high volume, moderate intensity (~70‑80 % 1RM). For strength: low volume, high intensity (~85‑95 % 1RM).
Progressive Overload Incrementally increase load, reps or sets over time. Increase weight by 2–5 kg each session when you can complete all prescribed reps with good form.
Recovery & Adaptation Muscles grow during rest; adequate sleep and nutrition are essential. Aim for 7‑9 h sleep/night, protein intake ~1.6‑2.0 g/kg body weight/day, balanced carbs/fats.
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4. Sample "Full‑Body" Routine
Day Exercise Sets Reps Rest
Day 1 Squat (barbell) 4 6–8 90 s
Bench Press 4 6–8 90 s
Bent‑Over Row 3 8–10 60 s
Overhead Press 3 8–10 60 s
Pull‑Up or Lat Pulldown 3 8–10 60 s
Plank (core) 3 × 30 s –
Day 2 Deadlift 4 4–6 120 s
Incline Dumbbell Press 3 8–10 60 s
Seated Cable Row 3 8–10 60 s
Lateral Raise 3 12–15 45 s
Face Pull 3 12–15 45 s
Hanging Leg Raise (core) 3 × 10 –
Key points
Use the first workout for "compound‑heavy" days and the second one for "volume / accessory" days.
Keep rest periods short (30–60 s between sets, 1–2 min between exercises).
Increase weight or volume every 2–4 weeks; aim to hit a new personal record on at least one lift each month.
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5. Quick‑Reference "How To" Cheat Sheet
Task What to Do Tips
Track the lifts Use a notebook or spreadsheet. Record weight, reps, time. Keep it simple – just the numbers.
Progressive overload Add 5 lb (or 2.5 kg) to barbell lifts every 1–2 weeks. If you can’t add weight, increase reps.
Periodization Cycle through phases: strength (3‑4×8), hypertrophy (4‑5×10‑12), recovery (light). Use a 12‑week template if possible.
Recovery Sleep ≥ 7 h; rest days; hydrate. Consider foam rolling or light cardio on off days.
Nutrition Aim for ~1.2–1.5 g protein per kg bodyweight. Caloric surplus of 250‑500 kcal/day for muscle growth.
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3. Practical Application
Example 12‑Week Cycle (Adaptable to Your Current Level)
Week Focus Sets × Reps Rest
1–4 Strength & Hypertrophy 4 × 8 90 s
5–6 Power (Speed) 3 × 5 120 s
7–9 Volume & Endurance 5 × 12 60 s
10–12 Peak Conditioning + Recovery 2 × 8 180 s
Periodize each phase to your training cycle.
Incorporate assistance work (e.g., dumbbell rows, lat pull‑downs) and core stability drills (planks, Pallof presses).
Track load, reps, rest intervals, and perceived exertion in a training log.
5️⃣ Nutrition & Recovery
Focus Recommendation
Protein ~1.6–2.0 g/kg body weight/day to support muscle repair.
Carbs 4–7 g/kg for active days; lower on rest days.
Fats 20–30% of total calories, prioritizing omega‑3s (salmon, chia).
Hydration 3–3.5 L/day; increase with sweat loss during workouts.
Sleep 7–9 h/night; consistent bedtime improves recovery.
Supplements Creatine monohydrate (5 g/d) for strength gains; whey protein post‑workout if needed.
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6. Practical Tips & Common Mistakes
Topic Recommendation Pitfall to Avoid
Warm‑up Start with light cardio, dynamic stretches, and movement‑specific drills (e.g., arm swings, shoulder circles). Skipping warm‑ups → higher injury risk.
Progression Gradually increase intensity; e.g., add a rep every week or a heavier weight each month. "Fast‑track" progress → overuse injuries.
Technique Focus on proper form first (e.g., keeping elbows close to the body during triceps dips). Use mirrors or video feedback. Poor technique → joint strain, ineffective stimulus.
Recovery Include rest days; use active recovery (light walking) and stretching on off‑days. Continuous training without adequate rest → overtraining.
Nutrition Adequate protein (1.6–2 g/kg body weight) and caloric balance to support muscle repair. Insufficient nutrition → stalled gains.
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4. Practical Training Plan for "Push" Muscles
Below is a sample weekly schedule that balances volume, intensity, and recovery while targeting the key push‑muscle groups.
Day Exercise Sets Reps RPE / Tempo
Mon Bench Press (or Dumbbell Chest Press) 4 6–8 7–8, 2 s down – 1 s pause – 1 s up
Incline DB Flyes 3 10–12 6–7, controlled
Triceps Rope Pushdown 3 12–15 6, moderate pace
Tue Rest / Light Mobility
Wed Overhead Press (or Arnold Press) 4 6–8 7–8, 2 s down – 1 s pause – 1 s up
Lateral Raises 3 10–12 6–7, controlled
Close‑Grip Bench (for triceps) 3 8–10 7–8
Thu Rest / Light Mobility
Fri Deadlift (or Romanian Deadlift) 4 5–6 8–9, heavy but controlled
Face‑Pulls 3 12–15 6–7
Triceps Rope Pushdown 3 10–12 6–7
Sat Optional light cardio or active recovery
Sun Rest
Progressive Overload: Increase the weight by ~2.5 kg (women) / 5 kg (men) each week if you can perform the prescribed reps with good form.
Deload Weeks: Every 4–6 weeks, reduce volume or intensity by ~30 % to allow recovery and prevent injury.
4. Sample Meal Plan
Below is a 2000‑2400 kcal menu that balances macronutrients for muscle growth while keeping costs low.
Time Food Portion (approx.) Calories Protein Carbs Fat
Breakfast Oatmeal + milk 1 cup cooked oats, 1 cup skim milk 250 12 40 4
Peanut butter 2 tbsp 190 7 6 16
Banana 1 medium 105 1 27 0
Mid‑morning Snack Hard‑boiled eggs 2 large 140 12 1 9
Whole‑grain bread 2 slices 140 4 24 2
Lunch Grilled chicken breast 6 oz 280 52 0 6
Brown rice 1 cup cooked 215 5 45 1
Steamed broccoli 1 cup 55 4 11 1
Afternoon Snack Greek yogurt (plain, low‑fat) 1 cup 150 15 20 0
Mixed nuts ¼ cup 200 5 6 18
Dinner Baked salmon 6 oz 360 39 0 22
Sweet potato (baked) 1 medium 100 2 23 0
Green salad with olive oil dressing – 120 3 5 10
Evening Snack Low‑fat cottage cheese ½ cup 110 14 4 5
Fresh berries ½ cup 40 0 9 0
Estimated Daily Totals
Calories: ≈ 2,750 kcal
Protein: ≈ 230–240 g (≈ 33% of calories)
Fat: ≈ 90–100 g (≈ 30% of calories)
Carbohydrates: ≈ 280–300 g (≈ 37% of calories)
These figures comfortably exceed the calculated needs and provide a margin for training days or higher-volume weeks.
7. Practical Considerations & Tips
Issue Recommendation
Meal Timing 5–6 smaller meals keeps hunger in check; a protein-rich snack (e.g., whey shake) within 30 min of training helps muscle repair.
Food Selection Prioritize nutrient-dense foods to stay within calorie limits while hitting macro targets.
Batch Cooking Prepare staples (rice, quinoa, chicken breast) in bulk; portion them into containers for quick grab-and-go meals.
Hydration Aim for 3–4 L of water per day; electrolytes can be added on training days if sweat loss is high.
Supplements Consider a whey protein isolate post-workout and a daily multivitamin to cover micronutrient gaps.
Monitoring & Adjustments Weigh-in weekly, track body measurements, and adjust calories or macros if progress stalls.
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5. Example Weekly Meal Plan
Day Breakfast Lunch Snack Dinner
Mon 3 eggs + spinach + 1 slice whole‑grain toast + Greek yogurt (150 g) + berries Grilled chicken breast, quinoa, roasted broccoli & carrots Handful almonds (30 g) + apple Salmon fillet, sweet potato mash, green beans
Tue Overnight oats (oats, milk, chia seeds, banana, cinnamon) Tuna salad with mixed greens, avocado, cherry tomatoes, olive oil vinaigrette Low‑fat cottage cheese + pineapple chunks Turkey meatballs, whole‑grain pasta, marinara sauce, side salad
Wed Protein smoothie (milk, whey protein, frozen berries, spinach) Shrimp stir‑fry (shrimp, bell peppers, onions, soy sauce) over brown rice Greek yogurt + granola Beef steak, roasted Brussels sprouts, quinoa
Thu Egg white omelette with veggies and feta cheese Chicken Caesar wrap (whole‑grain tortilla, grilled chicken, romaine, light Caesar dressing) Apple slices + almond butter Baked salmon, asparagus, couscous
Fri Overnight oats with chia seeds, berries, honey Lentil soup with whole‑grain roll Carrot sticks + hummus Turkey chili over brown rice
General Tips:
Aim for 3–4 servings of protein per day (lean meats, fish, eggs, dairy, legumes).
Include at least 2–3 cups of vegetables daily; mix leafy greens and colorful veggies.
Use whole grains (brown rice, quinoa, oats) instead of refined carbs.
Drink plenty of water; limit sugary drinks.
4. Lifestyle & Work‑Related Adjustments
Area Recommendation
Physical activity 150 min/week moderate‑intensity aerobic + strength training 2×/week (e.g., brisk walking, cycling, resistance band).
Posture & ergonomics 30‑sec breaks every hour; maintain lumbar support in chair; screen at eye level.
Sleep hygiene 7–9 h/night; consistent bedtime; reduce blue light 1 hr before sleep.
Stress management Mindfulness meditation (5–10 min/day), deep‑breathing, journaling.
Medical follow‑up Repeat BP & lipid profile in 3 months; monitor for any new symptoms.
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Key Take‑away
Risk score: Moderate* – 4–6 points.
Recommended interventions: Lifestyle changes (diet, exercise, weight control, smoking cessation), possibly statin therapy and BP medication if needed.
Prognosis: With adherence to the plan, your risk of a cardiovascular event can be reduced by ~25‑30 % over the next 5 years.
Let me know if you’d like more details on any part of this assessment or help creating a personalized action plan.