DRY: THE TRAINING PROGRAM

The food program for muscle definition is crucial, and so is the training. There is a very specific way to train to dry quickly without falling into stagnation and/or overtraining. Dosing bodybuilding and cardio is essential so that your special muscle training program is as effective as possible.

TAKE ON INTENSE AND COMPLETE SESSIONS

You are in the dry phase. This means that you have to burn as many calories as you can from fat and you need to keep your muscle mass in top form. For that, you need to keep a good rhythm during your sessions and that you mix cardio and bodybuilding to ensure your goal: a muscular definition of quality.

THE TYPE OF EXERCISES TO BE PRIVILEGED

Polyarticular exercises

They solicit several muscles at a time. So you have to focus mainly on these types of movements because they burn more calories and cause an anabolic response really very interesting for muscle development and definition: they burn calories for 48 to 72 hours. Thus, you will burn fat more easily and faster.

These are exercises such as:

The bench press

Developed lying bar

The bench press is a polyarticular exercise that involves several muscle groups. Thus, it recruits more motor units and consumes more calories than a movement like the spreads.

 

The deadlift

Raised from the ground

The deadlift is an extremely energy-intensive movement, very effective for burning fat over several days.

 

The squat

Squat bar neck

The squat and all its variants mobilize a lot of energy because they recruit many muscle groups: quadriceps, hamstrings, glutes, lumbar, dorsal and trapezius, in addition to recruiting the deep muscles of the posture.

 

 

Isolation exercises

The insulation exercises are interesting at the end of the session to maintain good congestion and burn some calories from fat. These are exercises that recruit only one muscle.

The dumbbell curl

Dumbbell curls

The dumbbell curl is a semi-basic exercise, which solicits the biceps and, more indirectly, the shoulders. It is an exercise to place in the middle or end of the session, to increase congestion and muscle burn.

 

The leg extension

Leg extension for quadriceps

Leg extension is an analytical exercise that targets the quadriceps. This movement is to be placed at the end of the session to improve blood flow in the muscles and achieve muscle failure more quickly.

 

 

CARDIO-TRAINING

Cardio is one of the essential bases of any dry program. However, it is important to choose the type of cardio adequate for your own goals and needs.

HIIT (High-Intensity Interval Training) High-Intensity Cardio

It is a type of cardio that lasts only 15 minutes and has the advantage of burning calories more efficiently than low-intensity cardio. This type of cardio mixes high and low-intensity splitting. To perform this type of cardio, you must first choose an exercise such as running, cycling, rowing or elliptical machine.

On a run, after a short warm-up, start with one minute at 60-75% of your max heart rate. At the end of this minute, sprint 15 to 30 seconds using 90-95% of your max heart rate.

Repeat this interval 10 times over a total of 15 minutes.

Low-intensity cardio

This requires 30 to 60 minutes for a caloric expenditure equivalent to 15 minutes of HIIT. It is, in any case, imperative not to exceed 60 minutes of cardio training to prevent the body preserves the fat reserves and instead uses the muscles as a source of energy!

Your weight training session/cardio

Ratio training: 75% bodybuilding and 25% cardio (HIIT or low-intensity cardio)

Exercises: 50% of basic exercises and 50% of isolation exercises

Loads: 50% rather heavy loads and 50% rather light loads

Break time between sets: 60 to 90 seconds (depending on your resistance)

Duration of the session: 75 min max

THE BEST SUPPLEMENT FOR TRAINING WHEN YOU ARE DRY

Before training

- BCAA or Complete amino acid mixture (depending on the dosage indicated on the box)

- A scoop of protein powder whey or isolate in your shaker

- Fat burner (according to the dosage indicated on the box)

- CLA (depending on the dosage indicated on the box)

- L-Carnitine (depending on the dosage indicated on the box)

During training

- BCAA or complete amino acid mixture (depending on the dosage indicated on the box)

- A scoop of protein powder whey or isolate in your shaker

Post-workout

- BCAA or complete amino acid mixture (depending on the dosage indicated on the box)

- A scoop of protein powder whey or isolate in your shaker

- Vitamin and mineral complex (depending on the dosage indicated on the box)

- Omega 3 capsules (depending on the dosage indicated on the box)

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