Upon entering the dialing phase, the athlete should eat less. It implies that lower caloric intake will have less energy available at the expense of carbohydrates, which will lower your body fat, and your muscles will be more marked and defined.
In return, you will have less strength and workload, so the weight that you can you lift in weight training will be lower.
Here I offer the tested 3 tricks to keep training with full power and adapt new exercise routine at this stage.
1. Be Sure to Train
The phase of building muscle mass is particularly tempting to train with good weights, and it does give you more eagerness to advance and add days and effort to training.
On the contrary, this phase sometimes plagues and the diet seems to be weakened and the lower power available sometimes causes reluctance and even moments of depression.
It is then that you need to use your willpower to continue with positivity, so you still continue training, even with lower weights and you will not lose your muscle mass, but see the hardest, marked and defined body.
2. Lower the Weights between 20% and 30%
Do not expose yourself to injury and use low weights instead heavy weights but do it gradually. To compensate the sets and repetitions, you can do pull downs in three sets of 8-10 repetitions and switch to four sets; the first three of 12-15 repetitions and the last of 10-12 with a little more weight. Take the following as example;
Volume Phase or Muscle Building
- 3 sets of pull downs with 8-12 repetitions with a weight of 60 kilograms
- 3 sets of pull downs with 12-15 repetitions, each weighing 45-50 kilograms
- 1 set of 10 to 12 repetitions weighing between 50-55 kg
You have to adapt the effort as you progress with diet. If you starts with high performance handbook, then first you will raise a similar phase volume weight and then you will see that the weight starts to be difficult for lifting.
It is then you should use your common sense and get some more. You should not overdo it and use a very light weight because you will be at risk of losing muscle unnecessarily.
3. Do Not Give The Weights
The aerobic exercise is essential in dialing phase as it will help control your weight and spend extra energy, and keep your metabolism high, but do not give up your weight training because it is the only means you will endeavor to have muscle mass; it is simple that there is no muscle without weights.
How much muscle mass you want is your decision, but only with aerobic you may not get it. If you already have and want to maintain it, these are the weights that will help you achieve your goal.