In the gym and outside, drying the body is probably one of the most popular topics among athletes, and both guys and girls argue with the same fervor about how to dry muscles and how difficult it is. However, for experience in this matter, it is better to turn to competitive bodybuilders, their results are obvious and most pronounced.

Our expert Dmitry Yashankin tells how to dry properly.

How does body drying begin?

Let's be honest with each other. Do not indulge yourself with illusions: the layman is unlikely to be able to look like ripped and muscular guys on the covers of magazines. They are either young fashion models who have never had problems with dryness, or bodybuilders in a competitive form, using special pharmacological agents, without which it is impossible to achieve muscle stiffness and vascularity.

We are interested in getting rid of fat in a "natural" way ", which means that initially expect that the result will be, but not like performing bodybuilders on the podium. For example, consider an example of a fat burning workout.

Preparation for competitions, which in the common people is called body drying, can be roughly divided into two sequential stages: fat burning and "eyeliner". "Liner" is the final stage, during which the athlete begins to manipulate the water balance in the body, achieving a minimum amount of fluid under the skin.

However, the "eyeliner" brings only a short-term effect, we will borrow the experience of fat burning.

So what can a 30-year-old man, who is obese and regularly exercising with iron, learn from the arsenal of athletes? Unfortunately nothing new. Everything has been known for a long time and works great.

But if everything is so simple, why are there so many overweight people? First, because it is difficult. Not difficult, but difficult.

Gaining mass, working on the relief, drying the body is a lot of work and, frankly, not very creative and interesting.

How to exercise while drying your body

Many visitors to fitness clubs and "atmospheric" rocking chairs in the basement do what there is no point in doing. A typical picture: a complete individual, thirsty for relief, with a feverish gleam in his eyes, wraps himself in a kind of miracle belt and goes to the cardio zone.

He comes back after 20-30 minutes lathered, suffocated and rushes to pump the muscles of the press, and then - for example, the biceps. What's the logic behind this?

First, remember: miraculous belts and shorts for ladies will not bring any practical benefit. And there is no effect from a local increase in temperature of problem areas of the abdominal region of the press either. On the contrary, you run the risk of overloading the heart, overheating the internal organs in the abdominal cavity and corny earning a rash-prickly heat.

And the inspirational streams of sweat that are caused by these warming have nothing to do with fat burning and how to dry properly - even more so.

Secondly, jogging for people over 30 years old and weighing more than 100 kg is generally not recommended for reasons of safety of the knee joints and spine.

However, it must be remembered that during the period of fat burning and drying of the body, it is necessary to do aerobic work and cardio exercises. This is exactly the level of stress that allows us to remain in the zone of sufficient oxygen consumption. It is believed that the target heart rate (heart rate) for fat burning is 60-70% of the max heart rate.

For example, if you are 30 years old, then: 220 - 30 = 190. Your heart rate should be: 60% -70% of 190, that is, 114-133 heart rate.

If you are suffocating, then oxygen starvation occurs and the oxidation process is inhibited. A burning sensation in the muscles means that the load is too great and energy supply is due to anaerobic glycolysis of glucose and the fat is not oxidized again.

Abs workout

During the period of fat burning on drying the body, this is an almost useless exercise, since local lipolysis does not exist (unlike local lipogenesis).

But if the reason is not only subcutaneous fat, but also the "sagging" of the abdominal skin, and you want exactly a tightened abdomen, know that the transverse abdominal muscle is responsible for this - the deepest of the abdominal muscles and does not participate in anatomical movements. You can pump it up with the so-called vacuum (drawing in the abdomen while exhaling).

Abdominal vacuum

In addition, the abdominal muscles are a very small muscle mass and often even a 30-40 minute press workout does not cause significant energy consumption, and for a trained person, the heart rate does not even approach the fat burning zone. The same applies to other conventionally small muscle groups.

• First of all, strength training for 40-60 minutes.
• Give preference to large muscle groups, shortening the rest between sets (no more than 1 minute) and combining auxiliary exercises into three, giant, or even. It turns out a kind of interval aerobics.
• For best results, you can try sports supplements.
• Use kettlebell lifting, weightlifting and wrestling techniques to develop strength.

An example of word training.

Drying strength training

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It can be any physical activity, from banal walking on a treadmill with a maximum incline to working on a bag or group strength training with pretty ladies.

If you want to make the process of fat burning more intense, and the result of drying the body more pronounced, you can add aerobics in the morning before breakfast.

Body drying meal

If, having reached the age of 30, you have never had the opportunity to count the cubes on your stomach, then you will have to count calories.

Common recommendations like "Eat less!" they won't help you. Tips not to eat after 6 pm, not to eat after exercise, or even worse - to starve, are applicable for girls who want to wear a fashionable new thing for the holiday, but not for serious adult men.

Our goal during body drying is to break down fat as much as possible with minimal loss of muscle tissue. And since we do not use special agents from the arsenal of hormones that help preserve muscles, we must be extremely precise and accurate.

It’s worthless for drying your body if, as a result of losing 20 kg, you don’t change your body composition - the muscle / fat ratio. Moreover, you will look even worse than before the execution began: before you were big and fat, and now you are small and fat.

To avoid this, with each week gradually reduce the daily ration by no more than 500 kcal (or better by 200-300) until we reach the 2000 kcal mark.

How and what to eat during drying

To calculate the required amount of nutrients in the daily diet during the period of drying the body, we take the ratio of proteins, fats, carbohydrates (BJU) for a low-carbohydrate diet as a percentage of calories.

Remember: you should never feel hungry. Meals should be fractional, eat a small portion every two hours.

For example, you started to dry your muscles and planned to go to 2500 kcal / day:

• B - 50% = 1250 kcal. 1250/4 = 312.5 grams
• F - 20% = 500 kcal. 500/9 = 55.5 grams
• Y - 30% = 750 kcal. 750/4 = 187.5 grams.

It is clear that all these tenths of grams are very relative. To be honest, I personally have too many carbohydrates. So, if your metabolism is similar to mine - clearly slowed down, then gradually reduce the amount of carbohydrates and add protein by the same amount.

There is also an option for a carbohydrate-free diet, but I do not recommend it to those who do not take hormonal drugs, otherwise the catabolism of muscle tissue will be huge.

Consume carbohydrates in the morning, keep them low. Correct Carbohydrate Sources:

• oatmeal,
• buckwheat,
• Brown rice,
• pearl barley porridge.

After all, it is not for nothing that they say about weak people: "I ate little porridge!"

For fruits, you can eat green apples (or preferably half an apple) and grapefruits. Green vegetables, rich in fiber, are allowed to be consumed without restrictions: greens, different types of cabbage, cucumbers, lettuce.

Try not to mix carbohydrates with fats, but limiting your fat intake as much as possible is a big mistake. Just separate them into “good” and “bad” for simplicity.

"Good" fats are vegetable fats (except palm oil) and fish oil, that is, all those that are liquid at room temperature.

In a healthy diet, and even more so during muscle drying, they should be up to 70% of the total amount of fats, so you may need to add them to the diet. For example, in the form of a couple of tablespoons of flaxseed oil.

"Bad" fats during the day we often get in excess, so choose low-fat cottage cheese and chicken (or turkey) breasts. Without skin, of course.

Consume protein mainly in the afternoon. Sources of protein during the drying period of the body will be: chicken breasts, sea low-fat fish, low-fat cottage cheese and egg whites.

Protein obtained from plant foods is not counted. Taking into account that "protein" products contain about 20% protein, we calculate: 1.5 kg of products to obtain only the coveted 300 grams of protein.

So the athlete will definitely not have to starve for drying, and if you add the carbohydrates put in the diet, then there may even be a problem with the consumption of such an amount of food. Here sports nutrition comes to the rescue of those who want to dry their muscles.

Sports nutrition and body drying

You must understand that supplements are just a small help and it is unwise to build your entire fat burning strategy around them. On the other hand, body drying is the period when supplementation is most justified.

I've tried with and without additives. With additives, it is tastier and psychologically easier. My advice: vitamins, glutamine, fat burners, pre-workout.

Vitamins

On "drying" you can drink sports or pharmacy vitamins, you can do injections. In any case, remember that the dosage should be increased and adequate to the load.

Fat burners

It is difficult to assess how good a fat burner is, because the most effective fat burner does not work without the right diet, but a diet without "burners" can be effective.

You can try to consume fat burners - or LJ, as professional athletes call them - there will be no harm from this, but it is possible that there is no benefit either. Usually fat burners have a double effect: they enhance lipolysis processes and stimulate the nervous system.

It is convenient to use fat burners precisely because of this "vigor" effect, since a low-carb diet while drying the body can cause a breakdown, and sometimes it is difficult to motivate yourself to train without additional stimulus. For the same purpose, pre-workout complexes are also used.

Be careful when combining fat burners and pre-workout supplements to avoid overdosing on the caffeine that can be found in both products. Study the composition carefully or consult a specialist. If in the total basket of dietary supplements that you consume, the total amount of BCAAs, glutamine, arginine and other amino acid components is more than planned by 5-10 grams, this is only beneficial when you dry your muscles. However, if you get an overdose of caffeine, guarana, green tea extract and other stimulating substances, then this is fraught with negative consequences for your body and, first of all, for the heart.

Protein is necessary if, due to circumstances, you sometimes have to skip meals, or because you can no longer look at low-fat cottage cheese. In this case, consume a concentrate throughout the day, drink an isolate hydrolyzate after training, and before bed - a casein-based protein, multicomponent or prolonged action.

Glutamine

I was always skeptical of him and took it on a strong recommendation. And so it coincided, or really it is the merit of glutamine, but in the last two dryings I did not get sick, despite the flu epidemics and, the fact that usually for 3-4 weeks of diets and aerobics is guaranteed to catch cold. So try it. Effective dosage from 20 grams per day

Then you just have to control and adjust the process of drying the body according to objective and subjective criteria. Make yourself a rule to weigh yourself and take anthropometric measurements once a week at the same time.

The most objective criterion is the percentage of body fat through bioimpedance analysis, however, unfortunately, such an accurate measurement method is not available to all amateurs.

Capiperometry (tucking of fat folds) and scales using BES, available at home, show a very approximate result, and the calculation of this indicator by formulas generally has little to do with real numbers.

Therefore, to monitor the dynamics, regularly weigh yourself and monitor the change in the girth of the chest, waist, pelvis, shoulder, thigh and lower leg.

Conclusion

During drying, the psycho-emotional state worsens, nervousness, irritability and a lack of desire to do something appear - these are the side effects of the strictest diet and exhausting training.

Remember: Drying your body in bodybuilding is a tough challenge for an athlete.

Relief training, however, improves circulation and therefore muscle nutrition. Plus, you can finally demonstrate the results of grueling hours in the gym! To get through this period correctly, listen to the experience of professionals.

Train anytime, anywhere, dry your muscles wisely and good luck building your perfect body.

Four-day circular program to "dry" the body. Read on to learn how to lose weight without spending a lot of time going to the gym.

Purpose of the program	Burning fat
Training type	Split, circuit workout
Level of preparation	For beginners
Duration of the program	12 weeks
Number of workouts per week
Duration of training
Floor	For men, for women
Equipment	Dumbbells, barbell

Want to lose weight but don't want to spend a lot of time on it? Circular workouts with a barbell and dumbbells will allow you to do a large amount of work in a short time– 15 minutes or less.

These workouts are heavier than classic formulas like 3x10. But with the proper dedication, they will give excellent results.

15 Minute Fat Burning Strength Workout

Our workout program includes 4 workouts per week. All of them are based on the principle of circular training, with no rest between sets and with a minimum rest time between rounds. Rest days are on Wednesdays and weekends.

Day 1: upper body circuit workout

The exercise	Number of approaches	Duration of execution
Pull-ups		1 minute.
Pushups		1 minute.
Dumbbell Row		1 minute.
Dumbbell bench press		1 minute.

Day 2: strength training legs

The exercise	Number of approaches	Duration of execution
Deadlift with dumbbells on straight legs		1 minute.
Dumbbell Front Squat		1 minute.
Bodyweight lunges		1 minute.
Bodyweight side lunges		1 minute.

Day 3: Upper Body Strength Training - Basic Exercise Set

The exercise	Number of approaches	Duration of execution
Reverse Grip Bent Over Row		1 minute.
Bench press		1 minute.
Horizontal pull-ups		1 minute.
Press the bar from behind the head		1 minute.

Day 4: strength training legs in the gym

Exercises	Number of approaches	Duration of execution
Deadlift		1 minute.
Squats		1 minute.
Barbell lunges		1 minute.
Deadlift with a barbell on straight legs		1 minute.

The last two will be the hardest workouts in the program. For convenience, it is better to take several barbells at once (yes, the entire gym will hate you for that!). Exercises should be done at a fast pace. Choose a weight that you can handle with the correct technique.

Recommendations for the use of the training program

Exercises are performed at a fast pace, but without sudden movements. Don't use too heavy weights. Weight should be above average, exercises are done at an explosive pace. The weight should be lowered smoothly in order to better control the movement. All reps should be of good quality, and there should be a lot of them.

You should rest between approaches according to your well-being.

Ideally, after completing each lap, you should rest 30– 60 seconds, but we are all different from each other.

Understand what you are capable of and train accordingly, gradually trying to improve your results.

The third and fourth workouts are more difficult as they require the use of additional equipment. If you work out in a crowded gym and can't take on several racks and benches at once, you can replace these workouts with the first and second from our list. This will also bear fruit.

This training program, likehigh-intensity interval training for fast weight loss (link to article "5 best high-intensity interval training for fast weight loss"), perfect for those who want to complete a large amount of work in a short time. It is designed for those who work from morning to night or exercise simply to maintain their health during their lunch break.

If you have more time at your disposal, you can train with longer rest intervals. This will allow you to lift heavier weights and burn more calories while exercising.

Exercising in the gym is only part of your body "drying". To improve fat burning, you need to tidy up your diet. Use the calorie calculator to work out your daily value.

Subtract 250 from this amount– 500 calories and consume that amount of calories daily. It is very convenient to use mobile applications for counting. Track your results and see how your form changes.

Good sleep and stress relief are also important when dealing with excess weight.

Try to sleep 7– 9 hours every night and give 5– 10 minutes in the afternoon to meditate, this will help you collect your thoughts.

Extra cardio outside the gym won't hurt your calorie deficit. You don't have to do it alone. If you have a family, try to combine sports and activities with them. Family hikes or pool activities are two-in-one. You spend time with your family and burn calories at the same time.

Outcome

The 4 Day Body Drying Program is a great way for those looking to lose weight but have limited time to exercise. The process is built around circuit training and barbell complexes. This way you get more work done in less time.

Dozens of fashionable glossy magazines promise young girls to lose weight by drying at home in almost a week. Is it that simple? Alas, dreams of toning your body do not come true so quickly.

However, you can give your muscles a relief and get rid of excess subcutaneous fat if you follow two important rules. By the way, in addition to acquiring attractive forms, the girl will discover the harmlessness of the method for her own health.

What is drying?

drying results last for several weeks

The concept came into use from bodybuilding. Bodybuilders call drying the process of getting rid of the subcutaneous fat layer in order to give an aesthetic relief to the muscles. The main goal of bodybuilders is to gain body fit, for most girls who decide to try drying on themselves - getting rid of unnecessary pounds. Another important plus is that you can get in shape at home.

• professional athletes, practicing training in cycles "weight gain - drying";
• men or women with acceptable muscle mass and body fat from 20%.

There are two groups of people for whom drying is categorically contraindicated:

• overweight men or women(in their case, you first need to establish nutrition, increase physical activity, only then proceed to drying);
• people who are underweight (or underweight), which for a start should establish a diet.

Drying is a complex process that involves following a special low-carb diet and doing specific exercise for several weeks or months.

The second component needs to be considered in more detail.

Body drying exercises for girls at home

exercise should be done with light weight, at a fairly fast pace

Professional bodybuilders dry themselves under the strict supervision of a trainer. They record the amount of food received, observe the diet with an accuracy of minutes, and almost daily expose themselves to exhausting physical exertion.

Girls who for the first time want to lose weight using the bodybuilding method will not have to make such sacrifices. You just need to adjust your diet and add some useful exercises for certain muscle groups.

There is no need to abruptly load the body or change the usual diet - the body can react negatively.

Exercise is an essential component of proper body drying. Experts recommend doing the following exercises for these muscle groups 4-5 times a week:

• hands ( , )- , ;
• - lifting the legs in the hanging on the crossbar;
• buttocks- (with and without cargo);
• legs- at a moderate pace and.

If dumbbells are not available, 1.5 liter water bottles will do.

The above exercises are a basic set for a girl who rarely comes into contact with sports. As muscle mass grows, professionalism and confidence grow, additional exercises are added.

Sample training programs

jumping rope, if intense enough, can replace cardio training

The duration of classes for beginners is 30-40 minutes. The training is carried out 3-4 times weekly (preferably Monday - Thursday - Saturday or Monday - Wednesday - Friday - Saturday).

The lesson is built on the principle that is, the set of exercises is performed as quickly and repeatedly as possible with minor rest breaks.

Circuit training for beginners

• push-ups from the floor - 15 times;
• lifting the legs in the hanging on the horizontal bar - 15 times;
• dumbbell deadlift, standing in a slope - 15 times;
• squats without load - 20 times;
• jumping rope - 30 seconds.

Rest 3-5 between reps.seconds to change the projectile, the break between sets (circles) for a beginner is 2 minutes, gradually decreasing to 30-45 seconds.

The ideal result will be the execution of the scheme 9 times, but for a beginner in drying, it is enough to limit himself to 3-4 approaches.

As the complex progresses, the complex becomes more complicated, and training is carried out 5 times a week (weekends - Monday and Sunday).

How to properly dry the belly? Video lesson:

Workout for advanced weight loss lovers

when running, all major muscle groups of the body work and a large amount of energy is consumed, which leads to weight loss

• Dumbbell Rows - 15 reps
• squats with dumbbells - 15 times;
• push-ups - 15 times;
• skipping rope - 1 minute;
• hanging legs - 15 times;
• dumbbell bench press - 15 reps;
• pull-ups - 5 reps
• skipping rope - 1 minute.

It is better to add exercises than double the number of reps available.

Running twice a week can be helpful as a way to actively recover. Running at an easy pace for 30-45 minutes will burn extra calories and give you a great mood. The other two days off you just need to take a break from physical activity.

A few words about nutrition

counting calories, as well as proteins, fats, carbohydrates is required

The second component of successful drying is the quantity and quality of the food you eat. Proper nutrition for weight loss by the bodybuilder method is based on the following principles:

• it is better to eat a little 5 times a day than a lot three times;
• drink plenty of fluids (1.5-2 liters daily);
• do not eat 2 hours before and after training;
• focus on lunch (40-50% of the food taken per day), breakfast and dinner - light;
• 2/3 of food is absorbed in the morning (up to 14-15 hours);
• the total calorie content drops by 300-500 kcal compared to the usual one.

Permitted and necessary products include boiled meat, lean white or red fish, egg white, vegetables, cereals. During drying, girls are strictly prohibited from fast carbohydrates (baked goods, flour, pizza, chocolate), dairy products (except for low-fat cheese), fatty foods (including those cooked in vegetable oil). It is not difficult to compose a menu based on the recommendations given.

Drying meals:

Every time, when summer is just around the corner, the word "drying" increasingly pops up in the mind. It doesn't matter if you want to shape the mass you gained over the winter, or simply want to get rid of fat - you need an effective drying and relief workout program. It is also very important to preserve as much of the hard-gain muscle as possible during drying.

Intensity

In some programs, for example, aimed at developing strength, the respite time between sets is 2-3 minutes. Here you will have to stick to high intensity, reducing the rest time between sets to 30-45 seconds.

Now it's time to consider your workout options. One of them is a circular one, which is considered more of a cardio workout with elements of strength training. The second is a hypertrophy program that uses basic movements and focuses on large muscle groups.

Circular training

This type is good at burning fat and giving relief for 2 reasons: intense cardio and heavy strength training. Consists of 5-8 exercises that pump the whole body. Once all of them have been done, one by one is 1 circle. You need 2-3 of them to finish your workout. The hardest and most seasoned athletes should do all exercises without respite. For those who are weaker, you can take 10-20 seconds of rest as needed. Or, instead of resting, you can jump in place or over a rope to keep your heart rate at the right level.

• Bench press (barbell or dumbbells)
• Pull-ups
• Seated press (barbell or dumbbells)
• Squats
• Standing on straight legs

Try to do everything without rest. Finished the first exercise, immediately move on to the next. If it's hard, take a break for 10-20 seconds or do cardio for 25-45 seconds. Your heart rate should be high. But don't overdo it! If you give your best in the first exercises, you will not be able to perform the remaining ones with high quality. And vice versa - if you are free, you will not be able to burn enough calories.

• One cycle means doing all the exercises. Most will master 3 of these circles. Try to make at least 2 circles.
• Pick enough weight to do 12-15 reps. You can also reduce the weight a little and do about 20 reps.
• It is enough to perform circular training no more than 2 times a week.
• Remember to change some of the exercises to similar ones every 2 months. Otherwise, you run the risk of experiencing a plateau.
• You can take a long break of 2-3 minutes between cycles.

Classic body drying workout program

Like circular, strength training will focus on pumping your entire body in one go. It consists mainly of basic exercises, which makes it very hard, but at the same time very effective in burning calories and fat for both men and women. For large muscle groups, we will do 2-3 exercises, and for biceps, triceps and calves - one at a time.

Drying workout program is a comprehensive training and nutrition regimen designed to reduce body fat and improve muscle mass. There are several options for this training program, there are schemes for men, for women, it can be taken by both "natural" bodybuilders and athletes taking anabolic steroids. It goes without saying that the training scheme will be different, but it will be based on the same principles. In this article, they will all be scrupulously examined and, on their basis, specific training programs for and for. For those athletes who already use "tablets", only principles should be enough, because at such a level of training, when it makes sense to "curl", adequate training programs are already very individual. However, you can use our scheme as well, simply by increasing its intensity.

Key points in the drying program are: the rate of fat burning and the preservation of muscle mass and strength indicators. The problem is that these two processes are antagonists! The fat burning process is a catabolic process, the process of breaking down organic structures. And building muscle mass is an anabolic process of synthesizing protein structures. These processes cannot occur simultaneously, but the ratio of the quality of the destroyed tissues can be different. The athlete's task is to maximize and accelerate the breakdown of fat structures and minimize muscle loss. Is it possible? Yes, it is possible! But for this you need the will and desire to comply with the diet and training. If this is your first drying program, then, most likely, it is better for you to use the scheme for the relief, since it is the safest, in fact, it will partially be included in this training system, but this method of “drying out” is more difficult.

Fat burning mechanism and drying diet

Nutrition is the most important factor affecting the processes occurring in our body. Will you lose weight, or, conversely, gain weight, depends on whether your calorie balance is overweight or deficient. If calories are systematically not enough, then the body will be forced to compensate for them by subcutaneous fat. Actually, subcutaneous fat is accumulated in order to compensate for this deficiency during a calorie deficit, this is its evolutionary task. Fat can accumulate if there is a surplus of calories, then the body accumulates excess calories in the form of subcutaneous fat, and this, from an evolutionary point of view, is very good! Therefore, people like to eat fatty foods, lie on the couch and accumulate energy that will help them survive in a "hungry time". But, if you do not plan to spend the next winter in the harsh northern forest, then this survival mechanism becomes useless, and in this case you can safely allow yourself not only to "dry out", but, in general, to monitor the correctness of your nutrition.

So, to reduce your own weight, you need a deficit in the calorie balance, that is, your energy consumption should exceed the calorie content of your diet. But the training program for drying involves not just reducing its own weight, but precisely the targeted burning of subcutaneous fat. In this regard, the athlete must use carbohydrate diet , which will provide the body with the necessary macronutrients, which will increase the proportion of the fat layer in the total volume of burned organic tissue. Protein and its amino acid profile will play a major role here. The fact is that for the body to extract energy in the short term, it is easier to destroy muscle structures than fatty ones, so it is important to provide it with those macronutrients that it extracts from muscles. You can read more about this in the article about protein diet ... And we will move on to the training questions!

Why do you need a drying workout

The drying program can do three things: preserve muscle mass, speed up the burning of subcutaneous fat, and speed up the reduction of fat in targeted areas. Can the program solve all problems at once? Maybe! But it should be borne in mind that the maximum result for each goal can be achieved only if the program is sharpened exclusively for solving one problem. Accordingly, solving all the problems at once, the athlete will alternate between different types of training programs for drying and, thanks to such microperiodization, maintain a balance between the rate of fat burning and the preservation of muscle mass. There is one more plus that you get from training! Whatever scheme you practice, the training will promote metabolism, and the metabolic rate is one of the most important factors influencing both the process of burning subcutaneous fat and its accumulation in the future.

Drying strength training Is a way to preserve muscle mass. During such a workout, the athlete uses his usual working weights, performing 3-4 sets for 6-8 reps, with rest between sets per minute. Basic exercises like the bench press and barbell squats can be done in a very strong style in 5 sets of 3-5 reps. The essence of this scheme is that strength training forces the body to maintain muscle volumes, since they need them to do constant hard work. It is this drying scheme that is recommended for athletes who do not use anabolic drugs, as well as for those athletes who are trying to "dry out" for the first time. We considered this training scheme in detail in the relief training program. Therefore, we will not consider it in detail here, but we will move on to another scheme of training for drying.

In short, in the process of muscle acidification, lactic acid is formed, which decomposes into lactate and hydrogen ions. At the same time, it is not worthwhile to acidify the muscles too much, since in this case lactic acid will destroy more organic structures than will help to recreate hydrogen ions, and this is especially critical under drying conditions. Another plus is the high volume of energy consumption during training. You already know that catabolism of organic tissues, and fat in particular, occurs during a caloric deficit. On the one hand, there are calorie intake, on the other hand, their waste. With the help of a drying diet, the athlete reduces the intake of calories, and with the help of training, increases their expenditure. Strength training also increases energy expenditure, but pumping increases energy expenditure significantly more.

The main advantage drying pumping workout is the production of stress hormones that lead to fat breakdown. Adrenaline and norepinephrine cannot directly affect the organic tissues of the body, but they do it through receptors. Alpha receptors stimulate lipolysis, that is, reduce fat cells in size, while beta receptors, on the contrary, interfere with fat burning, trying to preserve nutrients. Some parts of the body have more alpha receptors, others have more beta, so it is more difficult to lose weight in some parts of the body than in others. Pumping leads to the activation of alpha receptors, which, together with an increased production of adrenaline and norepinephrine, leads to an even faster fat breakdown. Note that we are talking specifically about fat breakdown, and not about fat burning, since all of the above processes only simplify fat burning, but the body will only utilize subcutaneous fat if it lacks energy.

You should use the pumping technique in your drying program in any case, at least during your abs workout. If you pump your abs at the end of your workout, you can accelerate the reduction of fat in this area. Yes, losing weight only in the abdominal area will not work, but it is possible to relatively accelerate fat burning in this area! With what this process is connected, you already know, but how best to build your press workout, you can read here... In addition, you can add aerobic cardio to your drying workout. This load can be running, exercise bike, or walking. We recommend you to walk, because such training will "eat" the least muscles and most of all utilize fat.

If you add cardio to a drying program, then such workouts should last 40-60 minutes. It is best to carry out such a workout immediately after training in the gym, in order to remove lactic acid and start the processes of utilizing subcutaneous fat. The fact is that the body begins to break down and utilize fat after it has used up the entire supply of glycogen. Least of all glycogen in the body after strength training, as well as in the morning. Therefore, such training is recommended to be carried out at this time, and that is why walking is preferable to jogging, since you can walk longer than running, and fat is utilized precisely during prolonged work.

Pumping drying program for men

Monday - legs and chest
Barbell Squat - 5 sets of 12 reps
Superset (2 exercises):
Romanian Deadlift - 4 sets of 15 reps
Calf Raises - 4 sets of 20 reps
Bench Press - 4 sets of 12 reps
Superset (2 exercises):
Dumbbell Angle Press - 4 sets of 12 reps
Dumbbell Breeding - 4 sets of 15 reps

Wednesday - arms and abs
Superset (2 exercises):
Close Grip Press - 4 sets of 15 reps
Biceps Curls - 4 sets of 15 reps
Superset (2 exercises):
Hammers
French press standing - 5 sets of 15 reps
Superset (2 exercises):
Hanging Leg Raises - 5 sets to the maximum
Exercise bike - 5 sets to the maximum

Friday - back and shoulders: