the bodybuilder secret?

C

CollegeRugby

0
Ok, so it is a relatively simple process for someone to gain mass, you boost up your consumption rate by gettin 6 meals a day and include enough protein for your bodyweight. Finally you lift weights with a focus on higher weight less repetitions. Obviously it gets much more in-depth and detailed but this is the gist of it. The downside with this bulking plan is you gain some unsightly fat along with your mass..

Then you can cut/tone/trim,whatever you want to call it.
(correct me if I'm wrong) but you still eat 6 meals a day, but you include tons of cardiovascular exercises along with some high repetion light weight lifts. Again, Obviously it gets more in-depth and detailes but this "I beleive, i could be wrong about the 6 meals a day" is the gist of it. The downside with this cutting plan is you lose some muscle mass and strength along with your fat.

My question is, how do bodybuilders increase mass and strength along with having very low body fat percentages?
 
When cutting you don't do high reps. You constantly change your rep scheme no matter what diet your on. When on a calorie deflict you would however decrease the volume of your workouts. The pics of bodybuilders you seen are when they are "cut" they are by no means like that all year around.
 
Which is also why you see their 'competition weight' and their offseason weight. The offseason weight is usually much higher, then when competition comes around they cut because they have built enough muscle and can afford to lose the tiny amount.

And when you cut you don't always lose muscle, just make very SLOW gains. So basically you stay the same.
 
and if you clean bulk, you still put on almost as much lean mass, but with less fat gained, making cutting easier.
when cutting, you typically drop carb intake, and replace some of that with protein and extra fiber.
 
There is a lot more that goes into the competition look, like starvation and dehydration-- just adding something to the comment, "they don't look like that all year around."
 
I'm finding my lifts are getting much weaker since I've been running so much. I've cut a lot of fat and my endurance is an all time high but lifting is frustrating. When you say "change your rep scheme constantly" what would you suggest ? I usually do 4 sets, 10 reps, 8reps 6reps 4reps, should I not do that everytime?
 
No you shouldn't. I'm doing workouts of 8's, 5's, 12's, 10x3's etc and even 18's for active recovery.

Your training is hindered most likely because your on a caloric deflict and adding all the cardio to that you simply don't have enough energy to weight train. 3 options - less cardio, less weight training or more food.
 
Thanks pal, I'll start replacing cardio workouts with lifting
 
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