News No Comments 28 February 2018

The optimal workout for muscle definition – Powerbuilding for shredded:

By now I think everyone knows that there is not a workout for mass and another one for definition and that's maybe why often we do NOT get the expected results.

If now you're rereading the above sentence two or three times looking for a typo, stop right now ... it is not an error. Contrary to what is commonly thought, definition training EXISTS and MUST stick to some specific rules.

 

• Avoid causing muscle damage.
• Extensive use of heavy loads. Low to moderate work volume is used. Failure will be sought for the series with a medium number of repetitions, 8-6, and will be avoided for neural series of 1-4 reps. The muscle should be used, and used to its fullest capacity if you are to "remind" your body not to discard it. Using strength training has proven effective also to prevent the hormonal dips typical of the cut periods, helping to better preserve lean mass and maintain a "drier” appearance, containing water retention phenomena (Ref 1: Effects of heavy-resistance training on hormonal response patterns in younger vs. older men Rif 2: The effect of supraphysiologic doses of testosterone on muscle size and strength in normal man).
• Recovery times in heavy work should be extensive and complete (avoid stressing too much).
• As the calorie deficit increases, sessions must become shorter but more frequent. Starting from 3 a week, even up to 6 a week if necessary.
• As anticipated, the sessions will be short (about 40 min.) and if 2 large muscle groups have to be trained heavily during the same day, it might be a good idea to use a double split (a group in the morning and one at night).
• In the weight-loss phase itself, extensive use of multi-joint exercise that have proven to be more suitable and have considerable impact (even if not so marked ... but at this stage agree with me that even 1 Kg makes a difference) at body composition level (Ref: Resistance Training with single vs. Multi-joint exercise al equal total load volume).
• In the first stage, delay excessive cuts in calories as much as possible (a first cut is obviously necessary), by adjusting the calorie burnout through the NEAT (using the pedometer, etc.) and EPOC (use protocols TABATA, PHA, etc.).
• Go progressively to an increasingly shorter single frequency (with regard to weekly sessions), keeping the deficient muscle groups in single frequency.
• In a later stage, include purely metabolic and volumizing work with small hints of strength and power, but increasingly shorter and with negligible volumes. Keep high volumes of "pump set", increase the carbohydrate to the detriment of the lipid portion and increase water. Glycogen supercompensation occurs in 24/36 hours and decompensates in 120 (about 5 days). In this phase, structure microcycles of 5 days in order to avoid decompensations or provide for "recalls".
• Before "recharging", include intensive training of the lacking muscles that respond to pump less, in order to optimize the distribution of nutrients and try to smooth edges.
• In a last step we can foresee a volume and increasingly decreasing intensity (with the same nutrient supply), so as to allow an indirect "recharge" effect due to the decrease in the deficit given by the decline in energy expenditure.
• Small metabolic reconstruction phase before the "peak" week, if necessary.

If you enjoyed this intro don't miss the upcoming launch of our book on muscle definition, available soon from: www.corporesanofitness.com

In the text you will find the theory of training, full sheets, dietary protocols and some advice in terms of dietary supplementation. I remind also that my readers can buy from this store supplements at a unique and discounted price by entering the coupon: CORPORESANO


Author:Mattia Lorenzini – Personal trainer, expert in sports nutrition and author of the CorporeSano – Food&Training System informative project (corporesanofitness.com)

Page: www.facebook.com/ptcorporesano/

Website: www.corporesanofitness.com

Book: https://corporesanofitness.com/extremebulk-ebook/

and for purchases from the store, don't forget to use our code CORPORESANO for a 20% discount!

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