Many people mistakenly believe that with just exercises in the gym you can achieve a beautiful and athletic figure, with just a glance at which, you can study the anatomy of the muscles. To achieve a detailed separation and deep rendering of the relief, one strength training will not be enough. It is important to combine a set of narrowly targeted activities and draw up a work program for training on the terrain. Only taking into account all the factors affecting the physiology of this difficult process for the body, you can get closer to the cherished goal.
How to achieve relief?
In order to finally see the fruits of hard and exhausting training in the gym, many change their approach to training and switch to drying from mass-collection. The goal of this action is one - to see the developed muscles in all its glory, and also to analyze the harmonious development of anatomical groups, because only in this way it is possible to understand which parts of the body are slightly behind. But, unfortunately, our muscles are hidden under a layer of subcutaneous fat, and in order for them to appear outside, it is urgently necessary to get rid of it. But how? After all, if you just start to lose weight, catabolic processes will trigger the destruction of not only lipid tissue, but also muscle fibers.
In order to include the “correct” fat burning processes in the body, it is necessary to correctly combine the training program in the gym for relief and a balanced diet, only in this case we will get rid of fat while preserving muscle volumes. However, it will be very difficult to do this. After all, the body parted with lipids is much more complicated than with muscles. It's all about the physiological processes of the body.
The fact is that the strategic reserve of nutrients and energy in case of hunger, cold and other apocalypse is fat. But over-developed muscles are alien and atypical for our body. After all, they require a huge amount of blood and nutrients for their "service". Another thing is fat, which calmly settles itself in the most inaccessible places and is waiting in the wings. That is why, as soon as we start catabolism with the help of sports and diet, the "unnecessary" muscles will burn in the first place. But if you correctly approach the process, then these unpleasant moments can be avoided.
Influence of body type on the relief
The volume of the minimum allowable amount of subcutaneous fat in the body is due only to genetics. For some it may be 7-8%, while for others it is only 4-5%. This means that for each type of physique there should be an individual training program for the terrain and its own nutrition system:
- The easiest way is ectomorphs. These are people with natural thinness, and therefore a set of any mass, whether muscle or fat, is given to them with great difficulty. Most often, ectomorphs have virtually no fat deposits, and therefore a detailed relief is visible even with minimal muscle volumes. This means that when creating a training program for terrain, they should not give up basic training. All exercises can be left the same, you just need to slightly adjust the diet. Since these people have simply a huge metabolic rate, after a couple of weeks on a carbohydrate-free diet, you can enjoy the first results of the transformation of the body.
- It is very difficult to work on the relief of endomorphs. If muscle mass rushing like yeast, then fat is growing at a no less rapid pace. The relief training program for male endomorphs completely changes its structure and essence. Firstly, a complete rejection of basic training is required. Secondly, instead of short and intense training, now you need to do a long, but in a lightweight version, working out each muscle with isolated exercises. And, of course, as much cardio as possible.
- As for mesomorphs, here you need to look at the situation. Depending on the initial data and the prevailing physiological type, one can adhere to both the first and second strategies for rendering relief.
What is more important: nutrition VS training
It's no secret that the muscles are built in the kitchen, which means that the bulk of the work on the transformation of the body takes place at home. The relief training program will not be of any use if you do not combine it with a competent diet. So what is more important when drying: nutrition or is it still a type of training? The answer is clear - only food. In fact, it is not so important what kind of physical activity you choose, the main thing is to direct the catabolic processes in the right direction. After all, our task is to prevent the body from “burning” muscles with fat, which means we need to offer it a decent protein alternative. Meat, eggs, cottage cheese and milk, chicken breasts and other protein-rich foods come to the rescue.
But we sharply reduce the amount of carbohydrates, and after a while we remove them altogether. So, we will force the body to spend its own energy reserves, and this is our hated fat. As for calorie, then you need to adhere to a deficit. A single rule of nutrition when playing sports: if we are gaining mass, then an excess is needed, when losing weight you need to spend more than you eat. It is also worthwhile to adhere to the drinking regimen, this will allow you to "drain" excess water from the body and significantly accelerate the metabolic processes in our body.
Ambulance for drying the body: sports nutrition and dietary supplements
Even the best terrain training program can be made much more effective if you help the body with useful doping. And this is not about chemistry and hormonal drugs. Good relief results can be achieved with harmless sports nutrition and simple biological additives. The fact is that drying the body is a big stress for the body, and intensive strength training in combination with a huge amount of cardio can only aggravate the situation. That is why the body needs an additional source of energy and a good restorative mineral complex.
While drying, try to lean on vitamins B and C, as well as fish oil. This will help you recover faster after the training, and fish oil will fill the body with healthy, healthy omega acids. From sports nutrition, it is better to give preference to ordinary protein, because it is very difficult to get such a large amount of protein with ordinary food. But from all kinds of artificial fat burners it is better to refuse. If you correctly build a training program and strictly adhere to a diet, you can achieve tremendous results without using all kinds of harmful chemistry.
Changing the system of classes: goodbye base!
When building a training program, it is important to correctly prioritize, and based on the goal, choose a set of exercises. If you have not gained enough muscle mass, but want to gradually prepare yourself for drying, then a training program for mass and relief is suitable for you. It will be built as follows:
- Day 1: basic weight training.
- Day 2: Combined Training.
- Day 3: isolated terrain training.
Thus, you will begin to slowly work out individual muscle groups, but at the same time do not stop the mass-gaining processes. As for nutrition, in this case it is better to maintain a balance in the calories received and consumed.
If you have clearly decided to switch from mass to drying, then the training program for muscle relief should mainly consist of single-component isolating exercises.
Why can’t you continue to make the base? The fact is that basic training very much “scatters” the load on a large number of muscle groups, and our task is to work out each muscle individually. This will saturate them with oxygen and blood, which will positively affect the relief. But this does not mean that the whole training will consist of simple exercises with light dumbbells, because if we weaken the intensity of the loads, we will begin to rapidly lose muscle mass. But we don’t need it. In order to maintain muscles in their previous volumes, classes should be carried out with critical weights, and instead of a base with free weight, we must work out large muscles in exercise machines using static types of loads.
What you can’t do without: we rely on cardio training
Any program of terrain training for a week should include an equal number of classes in both strength and cardio training. This means that you will have to train almost every day. After all, the combination of two types of load in one session can adversely affect the functioning of the vascular system. It is best to alternate cardio and exercise every other day. What types of aerobic training should be preferred? This should be a kind of load in which the heart rate will remain at a low or medium level, which means that classic rope jumping and running will not work. It is better if it is walking uphill, a bicycle or climbing a step. The main thing is to perform the exercise at a slow pace and monitor the pulse.
As for the duration, here you will have to sweat at least one hour. However, if you have a very active lifestyle and you walk a lot, you can install the application for counting steps. And if by the end of the day you have accumulated more than 25,000 steps (which is approximately 3.5 - 4 hours of walking), then you can skip a workout or just finish off the right amount.
What is what: training intensity and duration
When compiling a training program in the gym for relief, it is important to consider that there will be a lot of exercises. After all, you will have to train each muscle individually. This means that such a training can take more than 90 minutes, and sometimes even reach two hours. This is quite normal, the main thing is to slightly reduce the intensity of the training so as not to overload the heart and maintain muscle tone for as long as possible.
General principles for building a terrain drawing program
Before proceeding to the compilation of an individual program, be sure to familiarize yourself with the general principles of training on the relief drawing:
- At the very beginning of the lesson you need to put at least one basic exercise. This will allow you to start the testosterone production process, which means that it will not let mass-gathering processes fade away, because we need to maintain a general shape. After that, you can perform any isolating exercises to your taste.
- Try to combine exercises on muscle antagonists, this will allow you to spend training time most effectively and enhance the benefits of the lesson. After all, these anatomical groups are very dependent on each other, but different stabilizers work during their development.
- You can safely engage in your own weight, for example, organize a training on the horizontal bar. A relief program does not have to consist of just exercises on simulators.
- You should not use the method of circular training, it is better to complete a complete set for each muscle group.
- Stick to a split system or fullbody, and both methods are suitable for terrain training.
- Give the body as much rest as it needs to fully recover. You have nowhere to rush, it is important to work out each muscle of your body to the point of quality.
Relief program for men
Something like this might look like a typical terrain training program for men. The split system is used here, which means that we pump certain muscle groups on a separate training day. Since there are quite a lot of exercises, it will be enough to complete 3 approaches for each. The number of repetitions, on average, should be at the level of 10 or 12 pieces.
Monday - buttocks, legs and shoulders:
- Classic squat with a barbell.
- Plie (squats) with dumbbells (can be replaced with sumo).
- Leg extension (performed in the simulator).
- Exercise on calves (lifting on socks in Smith).
- Arnold's bench press.
- Raising your hands in front of you (with dumbbells as well as with a barbell).
- Broach the bar to the chin.
- Twisting on the Prayer block.
Wednesday - pectoral muscles and triceps:
- Bench press (barbell or dumbbell, preferably at an angle).
- Push-ups on the uneven bars.
- Wiring lying on a bench (either upside down, or at an angle).
- Bench press with a narrow grip.
- French bench press (can be both standing and sitting).
- The press of the upper block in the crossover.
- Press.
- Twisting in a crossover.
Friday - back and biceps:
- Hyperextension.
- Deadlift (classic, Romanian or dead to choose from).
- Traction of the upper block in the crossover to the chest with a wide grip.
- Traction of the lower block in the crossover.
- Lifting the barbell for biceps.
- Supinated bending of the arms.
- Exercise "Hammer".
- Twisting on the press.
Features of relief training for women
The training program in the gym for relief for a girl will not differ significantly from men's training, however, some physiological features should be taken into account:
- Not every girl can lift the bar, which means she needs to be replaced with dumbbells.
- Some exercises can be completely eliminated, especially those involving trapezium and oblique muscles of the abdomen, because this can significantly spoil the female figure.
- The relief training program for girls should include more exercises for the legs than for the top, because this part of the body in women is always more voluminous.
Also, do not forget about nutrition and cardio training, in these matters both women's and men's training are completely identical. More control over yourself and self-discipline, then the result will not be long in coming.