If for thin people gaining weight seems like an impossible task, then for those who are overweight, on the contrary, the fight against extra pounds is a Herculean task! Naturally, everything in this world is possible! So anyone can lose extra pounds, but creating an aesthetic, attractive body is not an easy task. Even athletes with a normal physique - mesomorphs - will need a lot of effort to create relief. So what should you do if you need to achieve this goal - to create a sculpted body? Let's find out!
Can everyone make a relief?
Today everyone can make a sculpted body! But for this, some will have to not only sweat, but also resort to the use of pharmacological agents that are very dangerous to health. People who have metabolic problems associated with hormonal imbalance or gastrointestinal dysfunction, such as endomorphs, will not be able to achieve a sculpted body. People with such problems may not lose weight even with intensive training and diet; at least, the weight loss process will proceed extremely slowly.
Athletes who do not have problems of this type can count on ideal muscle shape, pronounced abs and a venous network visible through the skin. By the way, all this is easily achieved by ectomorphs - people with a type of constitution that is determined by the minimum percentage of fat in the body. There are also few muscle fibers in their body, but even small volumes on a naturally “dry” body look athletic.
Features of women's weight training
Many girls are afraid to “pump up”. This fear is groundless: girls do not have testosterone in their blood (more precisely, they do have it, but in insignificant quantities), unlike men. For this reason, every representative of the fair sex has to work longer and harder on each large muscle in order to achieve even a slight hypertrophy.
So girls can safely increase their working weights - it is impossible to “pump up” without using hormonal drugs.
Rules for training for body relief
Creating sculpted muscles is a complex process, since the athlete must strictly follow a number of rules. This is a slightly different training process.
- The intensity of the training should increase. If, when gaining weight, a person used the usual training scheme, consisting of an average of six exercises, each of which is performed three to four sets of eight to twelve repetitions, then the training process, designed to create high-quality dry mass, represents various options for performing exercises, such like: supersets, trisets, and even dropsets. Cardio exercises are also added to the training process. The training process scheme is also different.
- To create high-quality muscles, exercises are performed with a high number of repetitions , and the rest time is reduced to one minute or even thirty seconds. The number of approaches remains the same: 3-4.
- You should do four to five workouts per week. The training scheme is splits, when each workout is carried out on 2-3 muscle groups. But the right training regimen is not enough.
- To achieve the desired effect from a well-constructed training process, the athlete must follow a low-carbohydrate diet. The main task during the period of work on relief will be to reduce subcutaneous fat while maintaining muscle volume and strength indicators.
Home workout program
It's okay if you don't have the opportunity to go to the gym regularly. A relief training program at home will help you get rid of excess subcutaneous fat without special exercise equipment. The main thing in this matter is personal motivation.
We bring to your attention a weight loss complex in which the athlete performs exercises with his own body weight. If you have any sports equipment at home (horizontal bar, parallel bars, wall bars, dumbbells, weights, abdominal roller), feel free to include exercises with them in this program - it’s much more effective.
There will be a total of 3 workouts per week, all of them short but intense, approximately 30-45 minutes. They are performed in a circuit training format - one set of each exercise is done in turn, after which the athlete rests for 1-3 minutes, and then repeats the sequence from the very beginning. Start with three circles, then gradually increase their number to 5-7.
| Exercise name | Number of repetitions | Photo |
| Monday | ||
| Push-ups with wide arms | 15-20 |
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| Reverse push-ups | 15-20 |
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| Jump Squats | 15-20 |
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| Burpee | 10 |
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| "Bicycle" lying on your back | 45 seconds |
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| Elbow plank | 45 seconds |
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| Wednesday | ||
| Plyometric push-ups | 10-15 |
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| Narrow push-ups | 15-20 |
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| Single leg squats | 10-12 per leg |
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| Burpee | 10 | © logo3in1 — stock.adobe.com |
| Crunches on the floor | 12-15 |
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| Side plank | 45 seconds for each side |
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| Friday | ||
| Push-ups with legs elevated | 15-20 |
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| Handstand push-ups against a wall | 10-12 |
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| Lunges with changing legs while jumping | 12-15 per leg |
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| Burpee | 10 | © logo3in1 — stock.adobe.com |
| Reverse crunches | 10-12 |
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| Pulling your knees to your chest in a plank | 10-12 per leg |
|
If you wish, you can also add cardio according to a similar scheme - it can easily be done outside (running, cycling) or even at home, jumping rope.
Recommendations for training and nutrition for relief
So, nutrition is a very important component of training aimed at creating relief. The main principle of the diet will be to reduce the amount of carbohydrates. The main emphasis in the diet should be on protein. Its daily amount should be 4-5 grams per kilogram of the athlete’s weight. During relief work, only complex carbohydrates can be consumed. You need to start with 2 grams of carbohydrates per 1 kilogram of the athlete’s weight, then, if necessary, reduce to one gram. To create a high-quality sculpted body, there are no differences in nutrition between men and women.
Detailed menu for girls on cutting → Read more about nutrition on cutting for men →
Features of training during the period of mass gain
Principles of building weight training:
- number of repetitions - 5-6;
- number of approaches - 3-4;
- weight should be used 90% of the maximum (with which it is possible to perform the exercise 1-2 times);
- exercise intensity is low.
The program for mass and relief differs in the exercises themselves. When working to increase strength and progress muscle growth, you should perform the so-called base. These are complex multi-joint exercises that involve one large and several small muscle groups. In order to achieve maximum muscle growth, you should be sure to perform basic exercises: squats, deadlifts and bench presses.
Recommendations for sports nutrition for muscle definition
Sports nutrition can be actively used, however, not all.
- First, the athlete must remove supplements containing carbohydrates. If a person takes protein, then it must be a pure product that does not contain carbohydrates, such as whey protein isolate.
- You should also exclude sports nutrition products that retain water. For example, creatine in any form should not be consumed.
- Fat burners (thermogenics or lipotropics) can be added to an athlete’s diet.
- Taking amino acids is important. There is no particular difference in sports nutrition for men and women.
Here is an example of using sports supplements in a diet to achieve better results and create sculpted muscles:
- BCAA – This supplement should be taken in the morning immediately after sleep. The second dose of BCAA on training days is carried out either before training (during training), or immediately after training, and on rest days - at any convenient time.
- Full cycle amino acids - on training days, take before (or during) classes; the second dose can be taken at any convenient time. On rest days, you can take amino acids at any convenient time.
- Protein – on training days, protein is important in between meals or after training. You can also take a protein shake at night. On rest days, you can take protein at any convenient time.
And also read how to take sports nutrition while drying →
Key points and lesson plan
Despite the fact that the training program for men for muscle definition is complex, almost every exercise will seem familiar to the athlete, and the training itself will be simple from a technical point of view. To achieve high goals, it is recommended to train at least five times a week, leaving only two days for rest.
As a rule, a program for the relief of the male body consists of both basic exercises designed to maintain muscle mass, and isolated exercises that allow improving the relief. Each lesson in the gym will be aimed at developing 1-2 groups of muscle atlas. For example, on the first day of training the legs are pumped, and on the second the athlete should focus on working on the biceps and triceps of the arms. The basic concept of a terrain training program for men cannot be changed. You can only change the order of classes.
It is also not recommended to change the number of sets and repetitions in each of them, because only if you strictly follow the developed program, you will be able to get good results and achieve the desired body shape much faster.
The following factors must be considered when performing a terrain program:
- The prepared training program should not be long. One lesson should not exceed 1 hour.
- Working out the relief involves using the pumping technique, when the exercise is performed with high frequency and multiple repetitions. This technique ensures rapid growth of muscle mass and is responsible for increasing muscle volume.
- The superset technique is considered highly productive. Therefore, athletes perform several exercises using this technique, which allows them to achieve great results. A superset is usually called several different exercises that are aimed at developing the same muscle group.
- Beginners who decide to pump up and make their body more prominent are advised not to overdo it with training in the first week. In order for a relief program to bring you closer to your desired goal, you should carefully work out each muscle group and take a 2.5-3.5 minute break between sets, while professionals need 1.5-2 minutes to rest.
- As for nutrition during drying, a special diet will noticeably highlight the relief against the background of the exercises performed. Its main concept is the complete elimination of simple carbohydrates and the reduction of complex carbohydrates. In addition, those who want to get a toned, sculpted body need to consume protein daily in sufficient quantities for the body and drink at least 2 liters of water.
- Equally important is sleep. A fully rested body, having received a charge of energy for work and stress, will be able to demonstrate high results in a shorter period of time. Therefore, be patient and strong, get enough sleep and get acquainted with what a training program in the gym for men can look like for relief.
FIRST MASS, AND THEN RELIEF
From the formula described above, it is immediately clear that this training method is suitable for those whose weight is below the number calculated by the formula. Usually it is men who gain weight, women less often, with the exception of rounding the buttocks and creating athletic legs.
Therefore, this training method can be called in a historical manner - gladiatorial, and the first - the Cleopatra method ;). Remember that a fat mass gain of around 0.4-0.5 kg is considered normal. per 1 kg. pure muscle mass if you gain more fat. then pay attention to your diet.
