Dry: the training program

Dryness, muscle definition, weight loss

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

Bet on intense and complete sessions

You are in the dry phase. This means that you need to burn as many calories as possible from fat and keep your muscle mass in top shape. To do this, you need to keep a good pace during your sessions and mix cardio and weight training to ensure your goal: quality muscle definition.

The preferred type of exercise

Polyarticular exercises

They solicit several muscles at the same time. It is therefore necessary to focus mainly on these types of movements because they burn more calories and cause a really interesting anabolic response for muscle development and definition: they burn calories for 48 to 72 hours. So you will burn fat easier and faster.
These are exercises such as:

isolation exercises

Isolation exercises are interesting at the end of the session to maintain good congestion and still burn a few calories from fat. These are exercises that recruit only one muscle.

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Cardio training

Cardio is one of the essential foundations of any cutting program. However, it is important to choose the right type of cardio for your own goals and needs.

High intensity cardio called “HIIT” (High Intensity Interval Training))

It’s a type of cardio which 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 splits. To perform this type of cardio, you must first choose an exercise such as running, cycling, rowing machine or elliptical machine.

On a run, after a short warm-up, start with one minute at 60-75% of your max heart rate. After that minute, sprint for 15-30 seconds using 90-95% of your max heart rate.
Repeat this interval 10 times for a total duration of 15 minutes.

low intensity cardio

This requires 30 to 60 minutes of time for a calorie 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 from preserving fat reserves and using muscles as a source of energy instead!

Your bodybuilding/cardio session

Ratio training : 75% strength training and 25% cardio (HIIT or Low Intensity Cardio)
Exercises: 50% basic exercises and 50% isolation exercises
Expenses: 50% rather heavy loads and 50% rather light loads
Pause 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’re dry

Before training

– BCAA or Complete Amino Acid Blend (depending on the dosage indicated on the box)
– A scoop of whey protein powder or isolate in your shaker
– Fat burner (depending on 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)

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During training

– BCAA or complete amino acid blend (according to the dosage indicated on the box)
– A scoop of whey protein powder or isolate in your shaker

Post workout

– BCAA or complete amino acid blend (according to the dosage indicated on the box)
– A scoop of whey protein powder or isolate in your shaker
– Vitamin and mineral complex (according to the dosage indicated on the box)
– Omega 3 capsules (depending on the dosage indicated on the box)

To remember

Muscle definition points to remember

Adapt your training to your level

Don’t skip the steps at the risk of hurting yourself or disgusting yourself before you even begin your goal. Give your body time to get used to its new work rhythm. And because we don’t follow the same program when we start or when we are confirmed, we offer you some weight training programs to adjust to your level.

Dry program for beginners

Beginner dry program

Dry program for intermediate level

intermediate dry program

Dry program for confirmed level

dry program confirmed

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