/the-weight-trainers-bodybuilding-diet-3498427-a-46a0bfbd9a4448bfba52ea1efa9ec979.jpg "how to cut bodybuilding exercise")
This is the so-called yo-yo effect, which occurs if you suddenly cut back on your diet.
Sometimes, it gets out of hand and the fat gain rebound is more than 100%. Statistics show that most people who lose weight, gain it all back within the next 6 months. In doing so, we can successfully dive into a new off-season, with no sudden fat gains This is the period during which we get the body’s endocrine system and metabolism back to normal rates. This is exactly why, we tend to tell people that the transition period, between both periods, is of prime importance. We’ve stressed on this before – The body doesn’t like drastic changes, as it can’t adapt momentarily. Such training parameters are achieved by first lowering the intensity, and then upping the number of repetitions (volume) and decreasing rest times between sets.Īs already mentioned, the main goal during the cutting period is to get as lean as possible.Īll of this with a goal in mind to have minimum muscle loss, as well as preventing metabolic damage. In other words, that is more total weight (volume) moved for less time. This period is characterized by the slight decrease in training intensity and the increase in density. The fat loss allows us to showcase better muscle separation and detail, as well as that dry look. Well, we call it the “Shredding” period, during which the main goal is losing as much fat as possible with as little muscle loss as possible. That’s exactly when you realize you have to do something about that. Your lines have started fading and the sixpack is soon to be gone. The on-season (shredding period)Īlright, alright, you’ve gained some muscle mass but during that time you also gained some fat. This is simply because excessive fat gains will have us diet for longer later on, when we are shredding fat.Īnd logically, longer time spent dieting means more muscle loss, as the body burns both fat and muscle tissue on a deficit. (2)ĥ00 calories per day however, should be considered the upper limit for that surplus. Note that optimal muscle gains occur in a surplus of calories. This period is characterized with a more intense training load, more effort and sets to failure.Īnother important aspect of the off-season is the food intake, which is increased to an extent that allows for a moderate excess of calories. The off-season, more commonly known as the bulking period is the time during which the main focus is gaining as much lean muscle mass as possible.
#How to cut bodybuilding exercise how to
How To Periodize TrainingĪlright, the training year can be split into a couple parts – Off – season, on-season and transition period. This training principle which we can refer to as “training periodization” is something you should strongly consider, given that you already have years of experience in the gym. You might have heard this in the bodybuilding community – Periods of bulking (gaining mass) and periods of cutting (shredding fat). In other words, if your goal is developing a big, lean and pleasing to look at musculature, you need to go through a certain yearly training cycle, where you target each goal separately. This means less intensity and less sets to failure. We also need to note here that as our goals change, the approach to training changes along with nutrition.Īnd so, if you are cutting fat to get shredded, the stimulus of the workout switches from a constructive one for hypertrophy, to a maintaining one for lean mass retention. Some beginners or very fat people may be able to gain muscle and lose fat simultaneously, but not in the long term. Of course, there are exceptions to each rule.
0 kommentar(er)
