This article is primarily intended for ordinary visitors to gyms that do not intend to participate in competitions, although, to some extent, it will be useful, and starting a pre-competitive drying cycle, bodybuilders.
Many beginners, gaining several kilograms in weight and looking in the mirror at their reflection, regretfully state the sad fact that with such difficulty the recruited mass resembles shapeless pieces of meat, moreover, covered with a fair layer of fat.
What must be done in order to be able to proudly demonstrate to the people around their perfectly developed musculature, which emerges from under the short sleeves of a shirt?
The answer here is very simple. To do this, you just need to drive off excess fat from the body or just – to dry. However, this task is rather complicated and certainly much more complicated than a dull set of mass.
Consideration of such an issue as drying in bodybuilding, requires an integrated approach that solves the task from different sides.
Basics of fat burning and drying
First, it’s a diet.
In it, the amount of calories fed from food must be less than that consumed by our body. Without a properly formulated diet, no, even the most brilliantly designed program, will not work for fat burning.
But we can not limit ourselves to diet alone, otherwise we will simply lose weight mainly due to our muscle mass, while remaining approximately the same number of fat.
In order to drive this damned fat and at the same time to keep the available muscle mass as much as possible, it is necessary to observe several more conditions, described below.
Consumed calories in food will be reduced mainly by carbohydrates, while the number of proteins may need to be increased, but this is a topic for a separate article.
Secondly, this is an introduction to the training cycle of aerobic sessions.
This will allow our body to switch its nutrition more efficiently from muscle to fat. However, if we limit ourselves to aerobics, forgetting about the gym, our muscles, remaining unclaimed, will also melt before our eyes.
As a result, we will look like a dry relief marathon runner. This is not exactly the ideal to which we aspire. However, this is also a topic for a separate article.
In the third – a clear training for drying.
It is necessary to adjust the training programs according to the new task.
Well, in the fourth – fat burner for drying.
It would be nice to use any of the available in the abundance of sports nutrition stores fat burner. Fortunately, there are a lot of them on sale and among them there are really working.
As already mentioned, this time we will only touch upon changes in training programs in comparison with those used in mass-gathering cycles.
Principles of constructing training programs during drying in bodybuilding
It is obvious that the more we burn calories during the exercise, the more fat we will lose later.
The most energy-consuming are multi-joint, basic exercises. It is on them that we will focus on building programs.
It is known that during muscle training, muscles consume energy reserves and get microdamages. In the future, there is compensation and supercompensation in working muscles, due to which they grow.
However, when drying and lacking calories in the body, there is no compensation or supercompensation.
This means that microdamages in the muscle fibers will not be restored, which will lead to a decrease in the amount of working muscles, and may lead to injury.
Therefore, we need a mode of operation in which microdamages are minimal. This condition corresponds to a “pumping” training regime for drying in bodybuilding.
That is, the number of repetitions in the approach should be sufficiently large, approximately 12-15 or more, and the working weights in the exercises should be significantly reduced.
By the end of the approach, a feeling of unbearable “burning” should appear in the working muscle. On the other hand, the pumping approach of any exercise is much more energy-intensive.
For example, you can squeeze a 130 kg bucket in six repetitions. Then the barbell of 70 kg you will simply squeeze twenty times. In the first case, the tonnage of your approach will be 130×6 = 780 kg, and in the second 70×20 = 1400 kg.
For the same reason, training should be fairly short. However, since pumping does not lead to microdamages of muscle fibers and does not cause depletion of the nervous system. The recovery time decreases and one and the same muscle can be trained more often than during weight training.
To increase the intensity of the training during drying, advanced athletes can apply different training principles aimed at “sealing” the workout. That is, performing more work per unit of time. For example, supersets or droplets, and also reduce the rest intervals between the approaches.
Athletes with less than a year of experience are not recommended to do this. Since it is very easy to drive themselves into a state of overtraining.