Sculpting Training... When Should I Start Shaping My Physique?

Among many athletes, there is a belief that the reduction of fat tissue in our body is the result of a properly prepared strength training. Of course, a well-designed training program can certainly help in this process, but the key role here is a calorie deficit. First of all, we should reject the theory that it is enough to perform 10 repetitions with a high weight per body mass to reduce fat tissue, while 15 and more repetitions are required for body sculpting. With a properly regulated diet, we can lose weight when we perform even 3 repetitions in each series. Of course, the 12, 15, or even larger ranges also have their applications, but the most important aspect we should focus on is maintaining the largest possible muscle mass. Therefore, under no circumstances should we reduce the weight with which we currently train. We can strengthen our training program by choosing appropriate exercises. We choose primarily multi-joint exercises that engage many muscles.

There are certain cases where introducing a caloric deficit may be advisable, for instance, when the level of fat tissue is too high. It is an individual matter, and it is difficult to determine when we should begin this type of training, whether at 12%, 15%, or 20% body fat. Nevertheless, it is worth considering its inclusion in our training routine every few months, especially if we have been in a caloric surplus for an extended period. This is primarily related to our individual muscle carbohydrate sensitivity, which can decrease over time during a long period of caloric surplus. The greatest effects are observed after completing a caloric deficit period, when our body absorbs carbohydrates like a sponge and manages them appropriately. Introducing such training for 4-6 weeks will allow us to optimize the muscle-building process and maximize results. Another situation in which it is worth considering starting body sculpting training is when we are tired of the prolonged muscle-building phase (e.g., too much eating). In this case, it is also worth considering a light reduction and such training. It will be a kind of psychological and physical respite from the caloric surplus, bringing us back fully motivated and regenerated. However, as I mentioned at the beginning, there is no such thing as body sculpting training. The reduction of fat tissue is the responsibility of a negative caloric balance. However, if we apply the methods described by me, such a reduction will proceed optimally and healthily, without the need for a starvation diet, and our muscles will remain safe.

("Day Without Circuit Training") 1.: 5 sets, 6 repetitions, 90 seconds rest 2.: 5 sets, 8 repetitions, 90 seconds rest 3.: 5 sets, 8 repetitions, 90 seconds rest 4.: 5 sets, 12 repetitions.

(position and board separately, remainder in circuit A, B, C) 1..: 5 sets, 8 repetitions, 90 seconds break.. 2. A – (rubber bands may be used): 5 sets, 10 repetitions, 0 seconds break.. 3. B – (rubber bands may be used): 5 sets, 10 repetitions, 0 seconds break.. 4. C –: 5 sets, 10 repetitions, 180 seconds break.. 5. : 5 sets, for as long as possible, 60 seconds break.

(entirety in area A, B, C, D, excluding side panel) 1.. A –: 5 cycles, 12 repetitions, 0 seconds rest.. 2. B –: 5 cycles, 12 repetitions, 0 seconds rest.. 3. C –: 5 cycles, 15 repetitions, 0 seconds rest.. 4. D –: 5 cycles, 15 repetitions, 180-210 seconds rest.. 5. : 5 cycles, maximum time, 60 seconds rest.