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Training for sculpting (or reduction training) is aimed at reducing the fat created during building muscle mass and enhancing the muscles. It is based on high-intensity exercise, which helps to oxygenate and increase blood supply to the muscles. As a result, they become harder and gain a sharpened outline. See what are the rules of training for sculpture and what diet to use to accelerate the effects of exercise.

Sculpture training(also known asreduction training ) is the culmination of the tedious process of building muscle mass. It is the final touch for muscles developed during long-term training and the use of a high-calorie diet. It is of a reducing nature, which means that it helps to get rid of the residual fat that appeared with the muscles due to the excess caloric value. The aim of training for a sculpture is to slim down, shape the figure and sharpen the figure of the muscles so that the body looks aesthetically.

When can you start training for sculpture and what rules should be followed to achieve the desired results?

Sculpture training - who is it for?

The reduction training is intended for advanced people, that is, those who have been exercising at strength for a minimum of a year and used an appropriate diet to build muscle mass. You can start it: immediately after the period of mass training - this applies to people who have a fast metabolism, and the level of body fat has not increased dramatically (it is less than 15%); after the initial reduction period, i.e. the first stage of fat loss accumulated during mass building (applies to people with a significant increase in fat).

The use of training for sculpture by beginners is completely pointless. First of all, in order to benefit from it, you need something to sculpt in - that is, you need to work out a mass that beginners are just starting to build. Secondly, training for sculpture does not allow muscle growth or strength, because it is based on a negative caloric balance. In such conditions, the muscles are easily catabolized, which is why such an important aspect of reduction training is the proper supply of protein and supplementation.

Instead of training for sculpture, beginners are recommended Full Body Workout (FBW), and later - trainingsplit.

Sculpture training - rules

Training for a sculpture should consist of strength exercises with weights and mandatory aerobics (e.g. running, spinning) and intervals, which are highly recommended because they do not cause large muscle losses. The combination of these three forms of exercise gives the best results in reducing unnecessary kilograms. However, be careful not to overdo it - some sources say that training for sculpture should be carried out up to 6 times a week, and 4 cardio and interval training. This amount of exercise is too much and can contribute to muscle loss. It is better to organize a training plan according to the scheme - 3 strength workouts a week, plus 3-4 cardio or interval workouts after training or on days off.

Another issue concerns the load with which you should exercise. It is commonly said that training for reduction should be based on many repetitions and light weights of 50% CM. However, this view is a thing of the past, and it is now recommended to exercise with the same weights and the same number of repetitions as during the period of building muscle mass. This is because with less weight and multiple repetitions there is a greater risk of muscle loss. Maintaining the current training plan allows you to keep the muscles in the same state. However, adipose tissue will be burned anyway - this is guaranteed by a low-calorie diet and cardio training.

We use combined series up to a maximum of 5 weeks of training.

How to choose the training load?

5x5 training - what is it?

Pyramid training - advantages, rules, training plan

What requires a change in relation to the mass cycle is increasing the intensity of training, i.e. shortening or completely skipping breaks between series. If you want to get a sculpture, you should use combined series (2 exercises for the same muscle group are performed one after another without interruption), superseries (2 exercises for opposing muscle groups are performed one after another without interruption, e.g. for biceps and triceps) and combined series (2 exercises for different muscle groups performed without interruption). These training methods improve the structure of the muscle, "thicken it", making it more emphasized.

A summary of all training rules for sculpture can be found in the table below.

Duration of the sculpture training cycle4-9 weeks
Duration of one training session per sculptureok. 50 minutes
Weekly training sessions for sculpture3 workouts
Number of exercises in 1 series4-5 for large muscles, 3-4 for small ones
Number of repetitions in 1 series10-15 repetitions
Number of series3-5 series
Breaks between sets30-60 seconds
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Sculpture training - effects

  • reduction of fatty tissue covering the muscles;
  • enhancement of muscles; - "muscle pump" effect;
  • giving the figure better proportions and slenderness;
  • improvement of muscle structure (they become more dense, firmer);
  • improvement of muscle endurance;
  • increase efficiency.

Sculpting training - what diet to use?

Diet in training for sculpture is of colossal importance. It should be low in calories to cause fat loss, and at the same time contain adequate amounts of protein to prevent muscle breakdown.

How to choose the right reduction diet for yourself? The first step is to establish your BMR daily energy requirement - that is, a caloric value that will not cause you to lose or gain weight. The next step is to multiply this value by the coefficient of physical activity and subtract 300 kcal from this number. The value obtained is the number of calories you need to eat each day.

Click here to see how to calculate your BMR and CPM

In addition, you should make some changes to your diet:

  • replace carbohydrates with he althy fats in the form of sea fish, avocados, nuts;
  • increase the amount of protein in your diet - even up to 3 g per kg of body weight;
  • ensure you have the optimal amount of fiber in your diet - eat plenty of vegetables and whole grains for this purpose;
  • eat only lean types of meat (poultry, veal) and eggs.

Of course, you should also remember about the obligatory post-workout meals, which must be eaten no later than 2 hours after the end of exercise.

Sculpture training - supplementation

At the stage of building a sculpture, additional supplementation is highly recommended, because due to the caloric deficit, the muscles are twice exposed to catabolism. In this respect, the substance with the best documented effect is BCAA. It should be taken in the amount of 10-20 g a day before and during training (for sculpture and cardio) and at bedtime.

It is also worth getting ready-made protein supplements. The best option is to buy whey protein in the form of a hydrolyzate (WPH), which is distinguished by easy digestibility. Concentrate should be avoidedWhey protein, which contains a lot of carbohydrates and fats. The daily dose of the supplement should be about 2 g per kilogram of body weight.

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