🥦 Nutrition in Training Phases 🥦

These points matter because muscle growth is not driven by training alone, it’s driven by how well nutrition supports each phase of training.

⛽️ Fuel the Work Being Asked of You

🥯 Carbs Scale With Volume

🥩 Protein Stays Consistent Across Phases

🫀 Deloads Are About Recovery, Not Restriction

#nutrition #micronutrients #muscle #musclegrowth #weightlifting #strengthtraining #protein #carbs #deload #repair #volume #onlinecoach #personaltrainer

👍 Training Through Plateaus 📈

Each of these plateau-busting strategies is essential, not just to get past the stall, but to evolve as a lifter

🔀 Change the Stimulus (Volume, Intensity, Frequency)

⬇️ Deload to Rebuild

🩼 Focus on Weak Points and Accessory Work

❤️‍🩹 Prioritize Recovery and Nutrition

#weightlifting #strengthtraining #stimulus #volume #intensity #frequency #deload #recovery #nutrition #diet #onlinecoach #personaltrainer

📉 Deload Weeks: Recovery for Continued Hypertrophy

A deload week is a planned short period, usually lasting 5 to 7 days where you reduce the intensity, volume, or frequency of your workouts to give your body time to recover.

1️⃣ Prevents Overtraining and Central Fatigue

2️⃣ Promotes Full Recovery and Supercompensation

3️⃣ Improves Future Training Performance

4️⃣ Reduces Injury Risk

#deload #weightlifting #strengthtraining #musclegain #musclegrowth #hypertrophy #onlinecoach #personaltrainer

📈 Solid advice for staying on track toward your muscle gain goal, both mentally and physically.

👉 Stick to a Structured Program

👉 Track Nutrition Religiously

👉 Log Your Workouts

#tracking #workouts #exercise #progressiveoverload #hypertrophy #strength #deload #consistency #journal #onlinecoach #onlinepersonaltrainer

Adjusting Diet Based on Progress ✍️🍎

Without periodic adjustments, excessive calories may lead to unnecessary fat gain, while too few calories can hinder muscle growth.

🏋️ Track Body Composition, Not Just Weight

📊 Adjust Caloric Intake Gradually

🔀 Modify Macronutrient Ratios

#musclegain #musclegrowth #diet #growth #progress #bodycomposition #calorieintake #macros #macronutrients #performance #recovery #refeed #deload #onlinecoach #personaltrainer

Being forced to #deload is humbling and frustrating.

#weightlifting

Back in the #gym game since a few days now and #training is going good again after #deload 🙂

Today was #pullday so you see me doing weighted #pullup 88kg(that's me) + 10kg Vest. Luckily I'm not that tall so I can still get full strength in my #basementgym

Like always doing the eccentric part slowly and controlled... At least as slow as possible under that load 😅

#bodybuilding #backday #gohard #fitness #exercice #workout #pullups #homegym

I'm not dead... Just make #deload

What does this mean for me?:

- reduce frequency! 2 rest days after each #gym session
- reduce volume! I only do like 4 sets for a muscle at each #training
- reduce intensity! I only do a maximum of 80% of the weight I would normally do.
- NO CAFFEINE AT ALL! Resetting #caffeine sensitivity.

Why am I doing it?
To prevent #overtraining and keep up performance in the long run.

However mentally this is much harder for me than going to the gym every day 😅

@EmpeRohr@social.tchncs.de wie üblich bin ich auch alleine im (Home)Office.

Training gibt/gab es bei mir heute keines wegen #deload 😔. Nach Feierabend werd ich mich vermutlich noch ein bisschen mit meinem Hobby #gamedev beschäftigen.

@nicknycfit as long as you have one or two good, effective and intensive workouts in a week you will not lose any progression. A #deload week in that you drastically reduce both the workload and frequency of your workout is actually recommended in order to reduce fatigue in the long run.

But yeah, me too find restdays most often the hardest days of all 😁