When we compare low volume with the shredding phase, most of the time the focus is on the nutritional side. Then we usually follow an important detail, namely the pedagogical aspect.

In this context, I recently received a very valid question via our Facebook page and thought it would be beneficial for you, our fans, if I could prepare a detailed answer and share it with you here. The question is:

“How should my training / education differ between the reduced volume phase and the shredding phase?” “

Before answering this question, I want you to be clear on the following three points:

1) In both phases, you need to ensure adequate nutrition whether you have a controlled calorie surplus or a controlled calorie deficit.

2) It is not possible to gain muscle during the brewing phase if you do not take a magic potion. On the contrary, the main goal during the shredding phase is to reduce as much body fat as possible while maintaining the highest possible muscle mass (or sacrificing the lowest possible muscle mass, as you want to see).

3) You may have traditionally heard people say that you should do lots of reps and sets with lighter weights to “tone” the muscle during the shredding phase. It’s one of the biggest fitness myths in the history of the industry. Hundreds of studies have shown that they are completely wrong because they do not “tone” the muscle; you can make it bigger or smaller.

Crushing phase

To maintain maximum muscle mass during the shredding phase, you want to get as much muscle fibers and motor units as possible. This means that you need to keep lifting dumbbells, between 8 and 12 reps, except the last week before the show, when you mainly want to reduce the weight of the workout to avoid injury below the summit.

On the other hand, what you should try to change during the grinding phase is higher calorie consumption. The easiest way to do this is to gradually reduce the rest time between workouts and sets. Since body fat loss is a function of calories versus calorie consumption, shortening the rest period will increase your heart rate, thereby increasing your calorie expenditure.

By increasing your calorie consumption, you can also increase your workout volume by increasing the number of sets or adding cardio workout; However, you need to make sure that you don’t exercise too much, as this will be counterproductive leading to insufficient regeneration before additional exercise and / or injury. Finally, focus on the big lifts, not the isolation exercises. Large elevators burn much more calories than insulation work, while the latter is recommended for the mixed phase.

Lean bulk

During this phase, you will want to gain muscle growth by maximizing muscle tension and overload. To achieve this, you can sacrifice rest periods to lift heavier weights and try to achieve the maximum number of reps (called “failure”) with any weight. So during the shredding phase you don’t want to rest for more than 60-90 seconds between sets, here you can rest for 2-4 minutes, depending on how hard you walk.

Finally, the ultimate goal of the bad connection phase is muscle progression, so to avoid rapid stagnation, you must periodize your workouts by systematically implementing different training protocols (or so-called punching techniques), such as walking steps. staircase and the super sets. .series. Your body will not adapt and your muscles will continue to develop.

If you have any questions about your workout, if you want to gain muscle or lose weight, send a message here and I will get back to you as soon as possible. If you are looking for something more specific to your goals, I also offer the service of a personal training program.