Find out why in bodybuilding you need to carefully approach the drying phase and slowly cut carbs in the diet? Every athlete is familiar with the difficulties that await him during the drying period. It is important not only to get rid of fat mass, but also to preserve muscle. This is a very difficult stage for all athletes. Today we are going to talk about how to dry slowly in bodybuilding, but with high efficiency.
How to dry slowly in bodybuilding?
The main factors affecting weight gain and fat burning are training and nutritional programs. A very successful combination for solving these seemingly opposite tasks is a competent combination of cardio and power load. Strength training will help you gain muscle mass, and cardio will speed up the lipolysis process.
If you're having trouble burning fat, then it makes sense to increase the intensity of your split workouts. Thanks to this step, you can increase the load on the muscles. If your training method does not bring the desired result, then it needs to be changed. The body itself will tell you what is more effective for it. As soon as you see progress, therefore, began to move in the right direction.
To increase the intensity of training, super sets are a very effective tool. The shorter the rest pause between sets, the faster the heart works and more blood enters the tissues. If you are not using a split system, then the whole problem lies in the need to use a limited number of movements. This is due to the fact that during one session you need to pump a large number of muscles.
If you switch to using a split system, then this problem will be solved, and you can increase the number of approaches and exercises, since only a few muscle groups need to be trained in one lesson. This in turn will increase energy expenditure during the week, which should have a positive effect on fat burning. We will now use two training programs as an example.
1 program for the development of muscles of the chest, back, calves and deltas
- Dumbbell bench press in a prone position - 3 sets of 12-10-8 reps.
- Block deadlift - 3 sets of 12-10-8 reps.
- Incline dumbbell press - 3 sets of 10-8-8 reps.
- One-handed dumbbell row in an inclined position - 3 sets of 10-8-8 reps.
- Dumbbell Hand Raises - 3 sets of 8 to 10 reps.
- Belt Pulls on the simulator - 3 sets of 8 to 10 reps.
- Sitting dumbbell press - 3 sets of 12-10-8 reps.
- Chin Row - 3 sets of 12-10-8 reps.
- Raising arms to the sides in a standing position - 3 sets of 10-8-8 reps.
- Raising arms to the sides in an inclined position - 3 sets of 10-8-8 reps.
- Dumbbell Shrugs - 3 sets of 12-10-10 reps.
- Hyperextensions - 3 sets of 15 to 20 reps.
- Seated Calf Raises - 3 sets of 15-12-10 reps.
- Press with socks in the simulator - 3 sets of 12-10-8 repetitions.
2 program for the development of muscles of the arms, abs and legs
- Hanging Knee Raises - 3 sets, 20 to 30 reps.
- Crunchy - 3 sets of 20 to 30 reps.
- Ups of the body on an incline bench - 3 sets of 20 to 30 reps.
- Hanging knees lifting with simultaneous twisting to the side - 3 sets of 20 to 30 reps.
- Leg extensions - 3 sets of 20-15-12 reps.
- Leg curl in the simulator - 3 sets of 15-12-10 reps.
- Leg press - 3 sets of 12-10-10 reps.
- Hack squats - 3 sets of 12-10-10 reps.
- Dumbbell Lunges - 3 sets of 12 reps each.
- Dumbbell deadlift on straight legs - 3 sets of 10 reps each.
- Press down on the blocks - 3 sets of 12-10-8 reps.
- Alternating bending of arms with dumbbells in a standing position - 3 sets of 12-10-8 reps.
- French bench press in a prone position - 3 sets of 12-10-8 reps.
- Lifting the barbell for biceps - 3 sets of 12-10-8 reps.
It is important to note that every two exercises in this program are combined into a super set. These training programs involve performing a large number of repetitions, and this is exactly what is necessary for fast fat burning, as well as stimulating muscle growth.
Do not use heavy weights, as your job is to work at a fast pace. Classes should be high-intensity, but at the same time, not very long. It is very important to keep a training diary so that it is easier to track the progression of the load. Each week, you should increase your working weights or increase the number of repetitions. To get the most out of this program, you should do four times a week. You should also use cardio training, at least five sessions per week. Aerobic training can be combined with strength training or carried out on rest days.
High-intensity interval aerobic exercise perfectly stimulates lipolysis and speeds up metabolism. You can work out at high intensity (running) for a couple of minutes and then use low intensity training (walking) for a similar length of time.
As we discussed above, the second most important factor in fighting fat is the nutrition program. Food has a huge impact on your metabolism. In this case, not only the quality of food is very important, but also the regime. Often, for many athletes, it is the diet that interferes with effectively fighting fat mass.
Keep a food diary, in which you should record the foods you eat throughout the day and their energy value. In addition, it is useful to indicate the amount of nutrients consumed. This will make it much easier for you to monitor your diet and, if necessary, make changes to it.
Start by consuming 250 grams of protein compounds during the day. This is very important, since the training program proposed above is very heavy and muscle tissues will need a lot of building materials to recover.
On workout days, consume about 200 grams of carbohydrates, and during rest, reduce the amount to 150 grams. Fats should be eaten unsaturated, and focus on omega-3s. During the day, you should consume from 50 to 70 grams of fat.
For information on how to dry in bodybuilding, see this video:
