Learn how to best shape the body for athletes who are poorly gaining and very easy to lose muscle mass. Hardgainers have to spend years gaining mass. Often during this time they will change several training programs, make more than one change in their diet, but the task remains the same - gaining mass. However, there always comes a time when you need to dry out. Even in athletes who are not prone to gaining excess weight, fat appears.
Does the hardgainer need to dry?
Often, athletes with a lean physique do not think at all about the presence of fatty deposits in the abdomen, believing that there is nothing wrong with that. But you must remember that body fat negatively affects metabolism. So in the presence of fatty deposits, muscle tissue loses its sensitivity to insulin.
As you know, this hormone in the body is a transport and with a loss of insulin sensitivity, the rate of delivery of nutrients to the tissue is sharply reduced, which will lead to an increase in fat mass. This suggests that even hard gainers need to fight fat.
Drying rules for hard gainers
Often, hardgainers are encouraged to adjust their nutritional program during drying and continue to train to gain mass. But now we will talk about a different method, involving a special training program and a standard diet, as when gaining mass.
If you are experiencing problems with weight gain, then using traditional drying methods (changes in diet and training) will not work for you. This is due to the fact that you will begin to lose muscle mass, not fat. On the body of a hardgainer, fat mainly accumulates in the abdomen and you should be very careful about the drying process. To avoid losing muscle mass, it is necessary to make certain changes, both in training and in nutrition.
You may be familiar with the name of Matt Brzycki, a popular strength training methodologist in the United States. From under his pen, one great training program was born, implying an abbreviated high-intensity training. Many athletes have used it, talking about the effective reduction of fat mass while maintaining muscle mass.
Metta's training program is called "3x3", in which the numbers indicate the number of exercises and sets. During the week, you should do two or three sessions and train your whole body by doing the three exercises in the order shown:
- Squats with a barbell on the shoulders (or deadlift);
- Bench press lying (or push-ups on the uneven bars);
- Pull-ups on the bar (or pull of the upper block).
You need to perform each of these exercises three times in succession. Simply put, in the first set, squats are performed, then bench press, then pull-ups and squats again. You should rest no more than 10 seconds between each three sets. By and large, this is not even a rest, but a time to move on to a new movement. After that, rest for half a minute between sets.
For the first exercise (squats or deadlifts), you need to pick enough weight to complete 20 reps to failure. For the second and third movements, these numbers will be 12 reps.
In the second and third sets, the weight of the weights remains the same, and the number of repetitions decreases. During the entire training week, you must work with one working weight. It is also important to say that two sets are performed to a state close to failure, and the last one - to complete failure.
This training regimen helps to increase metabolism, and the body begins to intensively synthesize hormones responsible for burning fat. Since the pauses between sets are minimal, the heart rate will be high or even super high throughout the session.
For one lesson (nine sets), you will need about 15 minutes. If you feel like it after that, you can work on the abs. Use the above program until you lose fat. In addition to the fat burning effect, this training technique should allow you to gain additional muscle mass.
If you are interested in the mechanism of action on the body of the program "3x3", then first of all it should be noted the acceleration of metabolism. This, in turn, will increase the daily energy consumption, the indicator of which will be higher in comparison with mass-gathering training. The program also stimulates the synthesis of hormones responsible for the destruction of adipose tissue. But you must remember that your body does not want to part with fat stores and therefore it is advisable to take carnitine in order to increase the rate of lipolysis.
Since this program makes high demands on muscle endurance and heart function, it is advisable to use a short transition period from mass collection to drying. At this point in time, you can already use the training program described above, but in test mode.
Between sets it is worth increasing the pauses and gradually reducing them. It also makes sense to start with lower operating weights than the 3x3 program requires. Also take while working on this system Asparkam, Potassium Orotate or other remedies that strengthen the heart and vascular system.
How to burn fat and not lose muscle mass, see this video:
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