MY SECRET TO GET SHREDDED AF 🔥🔪 2️⃣ STEP 2/3: MY PERSONAL ..
🕑 Added 2022-06-12 14:07:26 +0000 UTC
MY SECRET TO GET SHREDDED AF 🔥🔪 2️⃣ STEP 2/3: MY PERSONAL METABOLIC FATBURNER WORKOUT🔥 ⚠️ THIS! is the phase I spent most time in my Contest PREP! 🔥 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) 🔥💪 This metabolic phase is to improve Nutrient Partitioning (to store as many carbs, water and nutrients in my muscles – 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 – I eat carbs post work out (CarbBackload). Goal is to let my muscles soak up those carbs like "sponges". 🥔🍠🍚🍣🧽👉💪 This phase should not cause muscle damage / soreness – this way I keep myself away from inflammation (and water retention) – to create a FULL and „DRY“ shredded look. Same strategy to prepare myself for photoshoots or events 🔥💪 I aim to train my full body as often as possible (PUSH-PULL Split) (I did the 1️⃣ SYSTEMIC METABOLIC WORKOUT before – 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 🔥 accumulating lactic acid and let each muscle group buuuurrrrn 🔥💪 Split: PUSH - PULL - OFF ➡️ I started with 5 sets x 7 reps ➡️ 30 seconds rest between sets (Incomplete Rest Methode) ➡️ using the same weight for each set ("lighter" weight – around 60% of the weight what I would "normally" use). Yes, feels "easy" first – 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. ➡️ I'm always working my way up each Microcycle. Up to 8 sets x 7 reps. ➡️ Adding 1-2 more exercises to end my metabolic phases (2-3 weeks). ➡️ NUTRITION matched to my METABOLIC Workouts: HighCarb, LowFat. Calorie Deficit to Cut (for me this time: arround 1800kcal) I started with 180 carbs – went up to 260g of carbs I increase my carb intake with each microcycle/progression (about 20g of carbs – cutting fats and protein). Calories staying the same. Increased Deficit by increasing sets within my workouts. ⚠️ After 2 weeks, I did a DELOAD (checkout 3️⃣ STEP 3/3 I'll post and share with you): my strength based „heavy“ workouts with low(er) carbs. If I want to cut even more, I am going back to METABOLIC. 🔥 If I am satisfied with my look ✅ I am going back to hypertrophy ("lean bulk") 💪 That is what I personally do ♥️
