You will need
- - rod;
- - sports nutrition;
- sports form.
Make adjustments in your training cycle. As a rule, long before the competition the athletes raise the maximum weight a small amount of time. All this leads to increased muscle mass and strength. But to dry muscle need a slightly different program. Find your optimal weight and make it about 10-15 times for one set. Rest less (1.5 minutes) and immediately proceed to the next approach or exercise.
Watch the reaction of your body during training. If you feel you can not withstand a set rhythm, take a break for a little longer than expected. Sometimes it is better not to stop to perform any exercise. To prevent the decay process can be quite simple: consume 30 grams of creatine every workout. Then the recovery will be much faster.
Perform the leg press. This is the first exercise where you should stay during the training. It is not as debilitating as the squat with a barbell. The leg press will help dry the leg muscles without risk of injury. Add each set for a few pounds on the projectile.
Do flexion and extension of the legs on a special simulator. Both of these exercises you can combine in one day. So you dry both of femur and tibia. Do them at a moderate pace, but do not forget about breathing. Follow the same principle of weight gain on the projectile, as for the previous.
Pay attention to the calf muscles. Elevate socks on a special simulator or with a heavy rod. Place them under socks small "pancake" and slowly rise to the maximum tension of the lower leg. Then also go down. This exercise can be increased to 20 times in each set.
Change the diet and water consumption. Some literacy exercises will not be sufficient for drying the feet. Eat less fat and carbohydrates, which are deposited in liquid form in the muscles. She creates volume.
Eat only boiled low-fat meat, like poultry and chicken. Exclude from the diet of fried, starchy and sweet. Drink less moisture throughout the day. If you consume 2 liters of water a day, try to drink about 1.5 litres. All this will lead to the achievement of the goal.
Advice 2: How to dry muscles
Bodybuilding is a complex science, which cannot be limited to mindless eating everything and sverhozhirenie training. Another aspect concerns the proper drying of the muscles. It is very important because it is indispensable in the preparation for competitions.
Reduce the amount of carbohydrates in the diet. From excessive consumption of pasta, rice or potatoes will produce fat in the body. The reason this type of carbohydrate is digested slowly and gradually moving in the wrong layer. Most of these products, though not fat, but excessive consumption leads to excess glycogen. Hence the problem with excess weight.
Forget about greasy food and pastries! Don't sit on off-season diet all year round. Of course, there are times when you have to eat unhealthy way on the weekends or for birthdays. But don't allow yourself more than 1 time a week!
Eat only healthy food. These foods include: cheese, fish, fillet of chicken, rice etc. of Course, all this can quickly get bored. Because SIM new recipes and dishes. Experiment and always try to do something new from these products. Also, use spices and seasonings. Doing all of this so you don't mention fatty or sweet foods.
Include cardio in your training process. It is particularly useful for drying legs. If you really need to dry muscle, exercise from aerobics 2 times a day: morning fasting and before bedtime. Before the competition you will only need to pedal the bike 1.5 hours per week. Increase the number of training data when entering the competition period.
Practice with the iron hard. Many people make the mistake of lifting light weights working on training and doing many repetitions. Do not in any way! Continue to engage with near maximum weights with correct technique.
Enter your results in a training diary. Write down the amount of food eaten and exercise you have been doing in training. All this will help to make quick analysis and correction, if you do not achieve the objectives for drying of the muscles.