Relief muscle training.

Few people can be surprised by a developed shoulder girdle and a wide back, but abs on the stomach and beautifully trimmed pecs on a lean, sculpted body are extremely rare. Have you ever wondered why?

Knowledgeable people will say that this form is achieved in the kitchen, and not in training. Indeed, in order to reduce body fat and give muscles maximum definition, you need to extremely reduce your calorie intake. But this approach to fat burning will only work for the lucky ones with a fast metabolism. If your metabolism leaves much to be desired, then you won’t be able to achieve defined muscles with diet alone.

Relief muscle training should be as intense as possible in order to burn the most calories. Therefore, the split should be replaced with a fullbody, and the exercises should be performed in supersets on the antagonist muscles.

The larger the muscle group, the more energy your body spends on its maintenance during work. Therefore, training should begin with large muscles (legs, back and chest), and end with small ones (shoulders and arms). Rest between sets should be reduced to a minimum.

Based on the above, you need to use basic exercises. Also, exercises with your own weight are perfect for working on relief. You should not give preference to isolation exercises when trying to correct lagging muscle groups. This had to be done during the mass-gaining period. Now you should take care of preserving the muscles and reducing the fat layer above it. Isolation should account for no more than thirty percent of training time.

Forget about hypertrophy and strength work. Relief training is aimed at developing endurance. Increase the number of approaches as needed. Select the weight of the projectile in such a way that you can realistically perform at least twenty repetitions in a set. The progression of loads occurs due to the amount of work done, and not due to an increase in working weight.

Example of an activity at the drying stage:

1. Deadlift + Squats (superset);
2. Dips + Pull-ups (superset);
3. Barbell row to chin level + Army press (superset);
4. Arm extensions while standing on a block + Biceps curls (superset).

In a superset, 3-4 sets of 20 repetitions are performed, and so on for each exercise. In movements with our own weight, we work to failure. You should rest no more than two minutes between supersets. We select the weight of the projectile in such a way that it is possible to carry out the specified number of repetitions. Such physical exercises must be carried out three times a week, every other day, and one should not forget about high-quality recovery, which is also not an unimportant aspect...

Typically the drying period lasts about two to three months. For better results, you can add cardio training to anaerobic exercise. This will perfectly speed up your metabolism and speed up the fat burning process. Upon completion of work on the relief, we again return to the mass-gaining mode.