Sidoarjo, 30 Januari 2025 — Dalam acara bergengsi yang digelar di Pendopo Kabupaten Sidoarjo pukul 10.00 WIB, sejumlah pejabat penting serta kepala dinas turut menghadiri pemberian penghargaan atas penilaian kinerja perangkat daerah terbaik tahun 2024. Salah satu penerima penghargaan tersebut adalah Dinas Pemberdayaan Perempuan, Perlindungan Anak, dan Keluarga Berencana (DP3AKB) Kabupaten Sidoarjo.
Penghargaan tersebut diterima langsung oleh Kepala DP3AKB, Ibu Heni Kristiani, S.Pd., MM. Pengakuan ini diberikan sebagai bentuk apresiasi atas dedikasi serta pencapaian luar biasa Dinas PPPA dan KB dalam menjalankan program-program yang mendukung pemberdayaan perempuan, perlindungan anak, serta pelayanan KB yang inovatif dan efektif sepanjang tahun 2024.
Penghargaan ini menjadi bukti nyata keberhasilan DP3AKB Sidoarjo dalam merancang serta melaksanakan berbagai program yang berdampak langsung pada peningkatan kualitas hidup masyarakat, khususnya perempuan dan anak-anak. Ke depan, DP3AKB berkomitmen untuk terus memperkuat sinergi dengan berbagai pemangku kepentingan guna mencapai hasil yang lebih optimal.
Dengan prestasi ini, DP3AKB Sidoarjo diharapkan mampu menjadi contoh bagi perangkat daerah lainnya untuk terus berinovasi dan meningkatkan kinerja demi mendukung pembangunan daerah yang lebih maju dan sejahtera.(Wyna)
Whether Or Not you’re chasing size, power, or definition,
these workout routines will turn into your new favorites.
The shut grip bench press is an efficient train for anybody who desires
to build strong triceps and enhance their bench press. It can additionally be an excellent possibility for individuals
with shoulder problems, as it could possibly help reduce stress on the shoulders.
Nonetheless, you will need to notice that the shut grip bench press does not work the chest as much because the regular bench
press.
But earlier than you upgrade your routine to incorporate Bench Press
variations, it’s important to know the inherent risks, particularly for people with shoulder or elbow points.
On the other hand, the Shut Grip Bench Press could be executed using both barbells or dumbbells,
offering flexibility in the place and how you can carry out this train. Understanding these
muscle capabilities may help you visualize and concentrate on engaging your chest muscles in the course of the Close Grip Bench Press,
leading to more effective workouts and higher muscle improvement.
This methodology goes beyond simply doing a chest exercise;
it’s about actually listening to and dealing the muscular tissues you want to enhance.
An alternated grip, one overhand and one underhand,
will dramatically increase your grip power on the bar and is one thing I extremely
recommend for regular Barbell Shrugs. Nonetheless,
with Snatch Grip Shrugs I choose to use an overhand grip. Understanding the perfect number of units and repetitions for
this exercise will assist you to obtain your fitness targets effectively and effectively.
Our second tip for the close-grip press is to begin with a lighter weight and carry out every rep through a full
range of motion. Doing so is helpful for partaking your triceps properly on every
repetition. The first consideration for efficient
close-grip pressing is to have your hands shoulder-width aside.
Trainees typically deliver their arms closer, however doing so only increases the chance of wrist
discomfort.
This is even more essential with the narrow grip, as it’s
much less steady than a wider grip. The wide-grip
standing barbell curl is amongst the few barbell workouts that goal to isolate the internal head or
short head. There are quite a few potential variations for the wide-grip dumbbell bicep curl.
For example, you would perform the exercise while sitting on a bench and standing.
Kabuki makes use of zinc as an alternative of powder coat to coat the sleeves, which means the bar will not chip.
This is an additional advantage should you live in a
coastal or humid space, the place metal is at a better risk of rust.
It’s one of the two bars here where the handle angles enhance with the width grip –
and that’s a biomechanically appropriate design for angled grips.
This is as a outcome of they don’t require any gear in any respect which makes them extraordinarily versatile whether or not you’re at residence or touring.
Shane Duquette is the co-founder of Outlift, Bony to Beastly, and Bony to Bombshell.
He’s a licensed conditioning coach with a level
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He Is personally gained 70 kilos and has over a
decade of experience serving to over 10,000 skinny individuals bulk up.
Supporting health by all means necessary, with valuable information and dedicated packages.
High repetitions end in elevated stress in your CNS,
increase in localized irritation and increased soreness.
Head over to the Higher Body Part of our exercise library to search out step-by-step workouts that will assist you crush a personal document.
Shut Grip Push-Ups are a perfect different if you’re really restricted on gear.
Nonetheless, many lifters feel pain and discomfort in their wrist and forearm as a end result of
a totally supinated grip on a regular barbell.
Many bodybuilders have relied on the usual
barbell curl for decades to strengthen their biceps.
The shut grip standing barbell curl has some distinct benefits over the wide-grip standing barbell curl that you won’t have thought of.
The first issue most run into is tips on how to carry the barbell correctly on the
anterior torso. Moreover, many athletes usually are not ready for the demands placed on the trunk
and spine, contemplating the significance of proper
brace and posture when performing the entrance squat.
The front squat will assist enhance the energy of the again and trunk, and the movement may even force athletes to brace appropriately and implement strict type.
In Contrast To the back squat, where the trunk might help mitigate spinal
flexion, athletes can solely tolerate a lot spinal flexion in the
course of the lift before they lose control of the barbell.
The bench is ready to a decline angle on this variation, usually between 15 and 30 levels.
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Decrease the barbell to the middle of your chest, making certain your
elbows are tucked in to your facet for the complete movement
(flaring and widening your grip will herald an excessive
amount of chest activation). If you are new to strengthening
this muscle group, you might want to use dumbbells as a substitute of a barbell to begin out.
In this case, your palms shall be facing each other as you maintain the weights.
The close-grip bench press can be carried out in a number of ways to accommodate your health degree.
Keep in thoughts that a spotter or smith machine is at all times beneficial for safety with
this exercise. The Close-Grip Bench Press is probably certainly one of the finest exercises for
constructing massive triceps. Nevertheless, most
individuals don’t get optimum outcomes from
this motion as a outcome of their type is mistaken.
It additionally calls upon your pectoral muscle tissue and anterior deltoids to
affix the party as secondary muscle tissue, making it a comprehensive upper-body resistance exercise.
You’ll usually discover that Barbell Shrugs are a bit simpler
and you’ll most likely be succesful of add extra
weight, especially if utilizing an alternated grip. You can throw grip modifications into your biceps exercise within the following ways.
Continue pushing the dumbbells collectively for the entire set
duration. If you’ll find a way to’t discover this bench, think about using a flat bench with
rack as an alternative.
Additionally, by preserving your elbows braced towards
your physique all through the whole period of the set, you naturally resist the urge to swing the weight up
along with your shoulders. This helps to
ensure that the stress stays squarely on your biceps, which maximizes the effectiveness of this isolation train. As Quickly As an athlete has discovered tips on how to carry the barbell, it’s time to contemplate
stance width. While we can definitely carry out
a front squat with a wide stance, we’ll most frequently execute front squats with a barely more narrow stance than our typical competitors squat stance.
The narrowing of the stance helps to increase
the demand positioned on the quadriceps and hip flexors. Typically, we are going to characteristic the front squat as
a main and accent exercise.
If discovering a spotter or acquiring assist bars is tough, then one of the
best different is to carry out the smith machine shut grip bench press.
When establishing the grip, folks usually make the error of gripping very slender, that is comprehensible contemplating the name of the train, nonetheless, slender
on this case is defined as “shoulder-width”. A shoulder-width grip permits for a full range of motion, full contraction of
the muscular tissues as well as less stress on the joints.
While this exercise could be efficient at targeting
the triceps and internal chest muscle tissue, it also has some disadvantages in comparison with different bench press variations.
During the close grip benchpress the triceps might be taken via a full range of
motion and might be working the hardest at the top
of the motion just earlier than you lockout the elbow.
Interact your core to maintain up stability, and think about using a spotter as you increase the burden. Begin with a barbell and flat bench; lighter weights or dumbbells
may be helpful for beginners to master the technique.
Constant follow will yield vital improvements in your triceps growth.
Lifters will usually use this exercise to overload the triceps whereas additionally
specializing in working through a horizontal urgent sample.
If you might be new to the close grip bench press, start with a light
weight and gradually enhance the burden as
you get stronger. While multiple bench press variations can be thought of even amongst
bodybuilders, if the triceps and the upper chest want extra attention, switching to an in depth grip could be the reply.
With that in mind, together with close grip work and increasing the lift’s vary of movement is a way to exploit your weaknesses if you have longer
limbs and make your wider grip bench press feel stronger.
As A Outcome Of the chest and shoulders assist the movement, the close-grip press has the
potential for heavier raise loads and maximum power features.
The front squat is a multi-joint exercise that emphasizes the anterior chain while remaining able to adequately training the posterior chain muscular tissues.
This movement helps to enhance the energy of the quadriceps, hip flexors, back, and trunk.
This variation is commonly one of many first squat variations we use
when training athletes, as it helps to enhance strength and technique in the competition squat directly.
The landmine curl challenges grip strength by gripping the end of
a barbell. By gripping the fats end and curling it across your physique, you’re hitting
your biceps from a singular angle and challenging your grip energy.
If you need to construct larger biceps while leveling up your grip, this one’s a no brainer.
It may also be the best way to target those horseshoe triceps, which is why it is a favorite barbell triceps train. Each person’s physique kind,
anatomy, physique levers, and muscle bellies and insertions differ.
Some lifters naturally bench wider, some closer, and a few even prefer reverse grip presses.
Some individuals might naturally gravitate toward dumbbells, whereas others will decide the barbell as a outcome of it
actually works better for his or her bodies. Some lifters could find that reverse grip rows place more stress on their forearms and wrists than conventional rows.
That signifies that when we’re doing a compound pushing movement,
we can’t fully engage the longer heads of our triceps. So, if you’re
seeking to take your upper again to the subsequent
degree, the barbell shrug is a must-add to your exercise routine.
Learn on to learn more about this mass-building exercise, its advantages, and the muscular tissues labored.
That’s as a outcome of the inherent instability of a Swiss barbell immediately depends on your grip.
Moreover, most of the trendy bars are pressing-oriented and too bulky for mimicking lying dumbbell extensions.
It features four pairs of angled and impartial knurled grips and the sleeves are chrome-coated, which is not one thing
you commonly see on this value vary.
The wide-grip barbell curl variation is among the most popular and extremely favored variations.
With your hands gripping the barbell in a supinated group wider than shoulder-width, it is done.
The broad grip for a wide grip barbell curl ought
to be slightly wider than shoulder-width. In this weblog, we’ll clarify how to correctly do the wide-grip barbell curl, which muscle tissue
are being worked, the benefits of the train, and different ways to do it.
You won’t have realized this, however if you do a detailed grip barbell bicep curl,
you’re essentially turning your torso into a mini preacher pad by bracing your elbows against your physique.
The front squat is a typical squat variation utilized in Olympic
weightlifting coaching, contemplating the position front squat
strength performs in the clean and jerk. Nevertheless,
this motion has great carryover with all different
strength and standard sports activities athletes.
Anecdotally, I’ve all the time discovered that my bench press and barbell
shoulder press enhance rather well with more constant heavy close-grip bench pressing.
The capability to bias the tris with the close-grip bench press has
an excellent performance carryover to these workouts. Lockie et al.
really helpful close grip bench press to be utilized by athletes who require explosive upper body drive
whereas keeping the elbows close to the body. Performing a close-grip bench press is a good way to
add variety to the higher physique and push muscular tissues.
Athletes using close push actions as in football, basketball, or
rugby especially benefit from this sort of sports-specific exercise.
These issues are each truly subtle variations by means of the load that can be lifted,
and most people discover that they’ll close-grip inside 90% of their regular bench grip.
Not Like the standard bench press, the narrower grip locations a heightened emphasis on the triceps whereas still recruiting
the chest and shoulders. This makes it a great
motion for athletes seeking to enhance lockout power, bodybuilders
aiming for outlined arms, and fitness enthusiasts
seeking well-rounded pressing energy. Skilled athletes
will regularly perform compound workouts such as the close grip bench press
as it relates to their sporting requirements. For instance in rugby or wrestling, you’ll need
to often push heavy opponents away from you. This requires your whole body to
have the flexibility to supply and exhibit force, which is precisely what you training
when performing the shut grip bench press.
The close-grip dumbbell bench press is a popular variation of the dumbbell
bench press.
The wide-grip barbell upright row is preferable to the regular
upright row because it prevents the elbows from going too high, preventing rotator cuff injuries.
When accomplished appropriately, the bar upright row is a good exercise for building higher back and shoulder muscle
tissue. You can alter between commonplace and broad grip bench press
as you see match. For instance, one session you employ standard,
the subsequent you employ broad grip. Really, go mild if you
are new to the reverse grip barbell bench press. The major good thing about close grip preacher curls is that they’re an efficient way to advertise muscle growth in your arms.
The change in grip also means your biceps should work more durable than they
do in normal bicep curls, as fewer different muscle tissue
are appearing as stabilizers.
More importantly, I know that this trade has an unsightly underbelly and I know tips on how to spot a dud.
This movement also develops the biceps together with the elbow contraction. And as a result of extra natural feel of the Ez bar, it avoids wrist and
forearm discomfort for a lot of customers.
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The good news about Clenbuterol is that it is not a hormonal compound and does not have an result on your testosterone manufacturing.
Nonetheless, suppose you (as a male) intend to stack
Clen with any anabolic steroid or suppressive SARM.
In that case, you will want to do some form of acceptable post-cycle therapy relevant to the
other PEDs being used.
A typical scam we see on the black market is to label hCG (human chorionic gonadotropin) as HGH, with both compounds sharing an analogous visual resemblance.
HCG is a feminine pregnancy hormone however
is usually used by bodybuilders throughout
PCT to stimulate endogenous testosterone manufacturing.
one hundred mg/week of testosterone can be added
to this stack to increase anabolism without including
any notable water retention as a outcome of this low dose.
Testosterone is commonly taken alongside T3 and
Anavar for the last 8 weeks of this cycle. It’s also necessary to notice that Anavar is a gentle steroid, and girls are more sensitive to
it than men. Girls who take too excessive a dose of Anavar
danger experiencing unwanted aspect effects such
as zits, hair loss, and modifications of their menstrual
cycle. After the 6 week Anavar cycle, it’s essential to take a break of
at least 8-12 weeks earlier than starting one other cycle.
This subreddit is for questions and dialogue associated to
testosterone substitute therapy and testosterone. It also focuses on life-style activities like exercise and vitamin for elevating testosterone ranges naturally or anything else
related to testosterone the substance. For
girls PCT is much less intense compared to men as a end result of ladies have lower testosterone ranges.
This section is necessary for several causes together with managing
unwanted side effects and helping in hormonal restoration.
Figuring Out the significance of PCT and familiarizing yourself with common protocols will assist you
to in a safer and simpler transition out of steroid use.
Females can get hold of power and lean gains at low doses,
and stacking Anavar with one other sort of compound called Ostarine (a SARM)
can result in outstanding outcomes with minimal unwanted aspect effects.
At a minimal, all male customers will need to stack Anavar with testosterone at a base TRT dosage to avoid the effects
of low testosterone on account of Anavar’s suppressive exercise.
If Anavar is getting used as a part of a longer contest prep cycle,
it will usually be saved for the ultimate weeks of
the cycle to get you as lean and shredded as possible.
One of the vital thing advantages of Anavar for women is
its ability to assist construct lean muscle mass whereas reducing body
fat. This can lead to a extra toned and outlined physique,
making it an ideal alternative for ladies trying to sculpt their bodies.
Moreover, Anavar also can improve energy and endurance,
allowing ladies to push themselves more durable during exercises and see sooner outcomes.
Feminine customers profit from Anavar’s capacity to promote lean muscle growth, improve energy, and assist with fats loss.
As with all the other anabolic steroids utilized in bodybuilding, using Anavar for
efficiency enhancement, fats loss or muscle acquire isn’t permitted
unless you use a licensed and legal steroid brand.
Each female bodybuilders and women trying to shed weight
and get leaner muscle tissue love Anvarol. It helps preserve lean muscle mass
while burning fat which is the important thing to getting toned and sculpted without getting too cumbersome and muscular.
I know guys who are shredded to the bone, however after 20 minutes in the gym,
they’re able to go house as a outcome of they’re
tapped out. One of the reasons Clenbuterol isn’t permitted to be
used within the USA is its potential to trigger everlasting
organ damage. Research have found that a very excessive percentage of
Clenbuterol customers who skilled severe unwanted side effects ended up having
to be admitted to hospital. Extended use at
larger doses can take Clenbuterol’s safety to all new ranges,
and that is the place the risks will amplify considerably.
Coupled with its continued metabolic and
thermogenic results, you may notice a substantial difference in physique composition at the
end of the second week. Clenbuterol is greatest utilized in cycles, which involves alternating periods of usage and
non-usage. One of the favored cycle choices entails utilizing
Clenbuterol for two weeks, adopted by a two-week break.
This pattern aids in minimizing the risk of encountering undesirable unwanted effects.
It is necessary to pay attention to those cycles to ensure Clenbuterol stays efficient for you.
A few days later men it is advisable to start out taking Nolvadex
or Clomid for 2-3 weeks, this to be able to restore
the extent of pure testosterone.
As such, Anvarol will increase phosphocreatine levels
in muscle tissue, translating into enhanced ATP synthesis (adenosine triphosphate).
This way, it creates energy in your muscle exercises and, in turn, increases its power.
More energy throughout exercises translates to extra
energy consumption, extra opportunities for the lack of
physique fat, and a rise in lean muscles. When males start a cycle with Anavar, they can typically anticipate an enchancment in power and lean muscle mass through the
first two weeks.
For women first treading into the world of AAS, Anavar is nearly
always the FIRST choice – and infrequently
the one choice for those wanting to avoid virilization. Testosterone Enanthate is
a long-lasting ester that can be utilized for a 12-week cycle alongside
Anavar. The other critical issue when dosing Anavar is whether you’re stacking it with
other AAS at efficiency doses and simply how robust of a job you need Anavar to play within the
cycle. Most men won’t use Anavar as a sole compound due to its
weaker effects, but it is widespread for girls to run Anavar-only
cycles.
Anavar might help to preserve muscle mass, which can help to maintain a healthy metabolism and promote weight loss.
Anavar also works by increasing the number of pink blood cells in the physique.
Purple blood cells are liable for carrying oxygen to the muscular tissues,
and a rise in red blood cells results in an increase in oxygen delivery to the muscles.
This increased oxygen supply allows the muscular tissues to work harder and longer, which may lead
to a rise in muscle endurance.
As you progress through the initial weeks of the cycle, you might begin to observe delicate modifications.
Energy and endurance ranges might enhance, and your exercise
sessions could turn into more productive. An improve in lean muscle tissue may start to surface, significantly as you approach
mid-cycle. This development, however, wouldn’t necessarily translate into excessive physique weight achieve because of Anavar’s lean mass
gain properties. To sum up, Anavar can be a viable
possibility for women looking for lean muscle positive aspects and medical use for specific functions.
We attempt to be your go-to useful resource for
all things related to achieving your fitness targets safely and successfully.
Moreover, Anavar has been found to have positive effects on bone density.
It might help improve bone mineral content, which is essential for ladies,
especially as they age and turn out to be extra vulnerable to osteoporosis.
References:
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50–100 mg/day for 4–6 weeksStimulates LH and FSH, key hormones for
restarting endogenous testosterone manufacturing. Unlike testosterone, which is irreversibly converted by the enzyme 5α-reductase to 5α-dihydrotestosterone (DHT) or
by aromatase to estradiol, Anavar doesn’t bear aromatization to estrogen. This means it does
not convert into estrogenic metabolites,
considerably decreasing the risk of unwanted side effects such as water retention or gynecomastia (Handelsman, Endocrine Reviews).
Stacking multiple steroids collectively can enhance results, promoting additional lean muscle and fat-burning.
The Anvarol formula contains one hundred pc organically
sourced elements, and is totally freed from artificial or chemical
additives. Made for the elite athlete and the strong-willed our products were designed
to fuel your athletic efficiency. Because Anavar has
a short half-life (approximately 9 hours), begin your PCT
1–2 days after your final dose. PCT is your roadmap to hormonal restoration and long-term success post-cycle.
One 75-year-old man handed away after taking oral Primobolan (Acetate) to treat aplastic
anemia (4). Doctors discovered marked elevations of transaminases with the steroid believed to be the causative agent.
Dianabol could additionally be stacked with trenbolone; nonetheless,
it typically causes bloating and thus counteracts trenbolone’s diuretic properties (similar to Anadrol).
Regardless Of the reality that Anavar is an oral steroid, the kidneys also course of it, so it doesn’t
put much pressure on the liver. Thus, we contemplate the chance of serious liver damage by way of this cycle to be
low.
Nonetheless, how briskly they kick in and the way lengthy
each ester takes to filter out of the physique
varies. As we lengthen our scope in course of long-term
impacts, the picture tends to get clearer with Oxandrolone
making more of a big mark. With its energy enhancing and muscle
preserving characteristics, the compound can lead to long-lasting enhancements for customers.
People using Oxandrolone ought to put together
for a gradual voyage in the direction of their health targets,
respecting the need for dedication and dedication. This highlights the compound’s
capacity to produce outcomes that align with the rider’s pace, somewhat than hurling them into an unfamiliar
territory. Let these differences serve not as a strict schedule
however as generalized expectations. Each person’s body reacts differently to Oxandrolone, so results can considerably vary.
Based Mostly on our checks, we consider testosterone to
have essentially the most optimum safety profile compared to other anabolic steroids.
Testosterone suspension just isn’t beneficial for beginners because of its fast-acting nature (being pure testosterone in water).
Thus, it requires very frequent injections (2 occasions a day) so as
to preserve peak serum testosterone levels
in the bloodstream.
There are also blood strain kits you should buy online, enabling you to monitor your levels even more incessantly.
The purpose it’s significantly more popular with
ladies is due to the fact that there aren’t a lot of androgenic side effects.
Anvarol mimics ATP’s muscle-building effects for power
and definition. It boosts phosphocreatine stores to extend reps throughout
intense exercises.
Anavar is an oral steroid, so it’s most well-liked by users who don’t wish to inject.
Anavar is a light steroid, hence why it’s successfully
used in medicine for treating ladies and young children (without damaging effects).
We have seen this duo utilized as a cutting cycle, the place users eat in a calorie deficit.
We have additionally seen it used as a lean-mass constructing cycle, the place users eat upkeep
calories (or in a small surplus). Winstrol is an oral steroid that’s additionally a strong
compound like trenbolone (although to a lesser degree).
We have found the risk of gynecomastia to be high with this stack, with estrogen levels increasing within the presence of Anadrol and testosterone.
This cycle is used by bodybuilders who wish to acquire large
quantities of mass and have the genetics to tolerate Anadrol
and testosterone relatively properly.
Nevertheless, long-term use improves cardiac outcomes and reduces the chance of mortality (9).
Testosterone can clinically be prescribed to women with deficiency,
which could be experienced throughout menopause.
Nevertheless, in our experience, testosterone will increase the chance of virilization, and thus it’s not an optimal medication for girls.
Thus, users won’t expertise any further water retention or gynecomastia in comparison with a testosterone-only cycle.
It is essential for ladies to use Anavar with caution because of the potential for virilization, which is the event of male-like traits.
This medicine is usually taken orally, although
it may also be injected. The traditional starting dose is 10 mg
per day for males and 5 mg per day for women. Nonetheless,
your dose may be different relying on your
individual circumstances. If you are going to stack Anavar,
we recommend utilizing it with other slicing steroids like Winstrol,
Clenbuterol, and Testosterone.
When we evaluate Anavar to other steroids, it’s thought of mild,
however in actuality, it can nonetheless have substantial
effects (both positive and negative) at greater doses (more on that below).
After a cycle of Oxandrolone, it’s essential to bear
a Post-Cycle Therapy (PCT) to help restore
natural testosterone manufacturing and reduce potential unwanted
side effects. Overall, being an oral steroid with a
relatively short half-life means unwanted facet effects can manifest and dissipate faster
in comparison with injectables. Cycling it correctly,
getting bloodwork, and having post cycle therapy planned out is vital.
Half-life of Anavar is around 6-9 hours, so the plan is to take about two to 4 evenly spaced doses all through the day.
Anavar cycles final for 4-8 weeks, for both men and women, the place some males even do a 12 week cycle, usually professional bodybuilding competitors.
References:
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