MY SECRET TO GET SHREDDED AF π₯πͺβ¨ 2οΈβ£ STEP 2/3: MY PERSONAL ..
Added 2022-06-12 14:07:26 +0000 UTCMY SECRET TO GET SHREDDED AF π₯πͺβ¨ 2οΈβ£ STEP 2/3: MY PERSONAL METABOLIC FATBURNER WORKOUTπ₯ β οΈ THIS! is the phase I spent most time in my Contest PREP! π₯ I switched "back and forth" between METABOLIC phases and DELOADS (strength workouts / back to heavy weight to keep my strength and muscle mass while cutting fat) π₯πͺ This metabolic phase is to improve Nutrient Partitioning (to store as many carbs, water and nutrients in my muscles β away from the fat calls). I work with the "INCOMPLETE REST METHODE", a high WORK-TO REST-RATIO and HIGH DENSITY OF HIGH INTENSITY WORK to achieve this stimulus. Goal is to deplete muscle glycogen storage, to create lactic acid / pump / letting my muscles burn like fire β I eat carbs post work out (CarbBackload). Goal is to let my muscles soak up those carbs like "sponges". π₯π ππ£π§½ππͺ This phase should not cause muscle damage / soreness β this way I keep myself away from inflammation (and water retention) β to create a FULL and βDRYβ shredded look. Same strategy to prepare myself for photoshoots or events π₯πͺ I aim to train my full body as often as possible (PUSH-PULL Split) (I did the 1οΈβ£ SYSTEMIC METABOLIC WORKOUT before β for about 2 weeks) I am doing this metabolic workout with straight sets (no supersets). With INCOMPLETE REST Methode. Focusing on Tempo and exercise selection /resistance profile (preferring shortened overloaded exercises). I HOLD in the shortened position of the muscle and SQUEEZE π₯ accumulating lactic acid and let each muscle group buuuurrrrn π₯πͺ Split: PUSH - PULL - OFF β‘οΈ I started with 5 sets x 7 repsβ¨ β‘οΈ 30 seconds rest between sets (Incomplete Rest Methode) β‘οΈ using the same weight for each set ("lighter" weight β around 60% of the weight what I would "normally" use). Yes, feels "easy" first β but because of the short/incomplete rest the RPR changes from set to set and it feels heavies/more exhausting and painful with each set. doing only the last set til failure. β‘οΈ I'm always working my way up each Microcycle. Up to 8 sets x 7 reps. β‘οΈ Adding 1-2 more exercises to end my metabolic phases (2-3 weeks).β¨β¨ β‘οΈ NUTRITION matched to my METABOLIC Workouts: HighCarb, LowFat. Calorie Deficit to Cut (for me this time: arround 1800kcal) β¨I started with 180 carbs β went up to 260g of carbs I increase my carb intake with each microcycle/progression (about 20g of carbs β cutting fats and protein). β¨Calories staying the same. Increased Deficit by increasing sets within my workouts. β οΈ After 2 weeks, I did a DELOAD (checkout 3οΈβ£ STEP 3/3 I'll post and share with you): β¨my strength based βheavyβ workouts with low(er) carbs. β¨ If I want to cut even more, I am going back to METABOLIC. π₯ If I am satisfied with my look β I am going back to hypertrophy ("lean bulk") πͺ That is what I personally do β₯οΈ
