How To Train To Reduce Muscle Size On Purpose!

It may sound strange that someone deliberately want to reduce muscle mass would, but honestly, if it is the one of your goals, you're not alone! Reducing the size of a certain muscle groups, or all the muscles in general have a common goal than you might think.

And of course there are ways to reduce the size of the muscles through exercise! But let me first say that if you feel your calves are too big, please go ahead to send my way ... :)

Basically, to reduce muscle mass, we need a two-pronged approach to use, based on a very specific training style and then on the post-workout nutrition.

For training, we will achieve the goal of reducing muscle mass through the use VERY high rep sets (upwards from 80 to 100 repetitions per set!). Be carried out this type of training can choose pretty much any exercise, and that dictated by the n-muscle group (you) want to reduce the size.

To explain it properly, as the rationale for such very high rep training can be effective, you should first know that there are two types of twitch muscle fibers: fast twitch and slow.

Fast-twitch fibers are responsible for high-power short duration activity) (such as Sprint and heavy weight training, while slow-twitch fibers are responsible for the low power, long-duration activities such as jogging, walking and other endurance fabric. .. basically everything you do for more than a few minutes.

Fast-twitch fibers are larger than the slow fibers, and if you have a high percentage of fast fibers, you have bigger muscles. You can see the difference, if you are a sprinter compared to a marathon.

So, what does that have anything to do with the smaller muscles? Well, most likely, if you have a particular muscle group is too large to correspond to your ideas, you probably have a high percentage of fast fibers in that muscle group.

They are much easier to develop and probably not even that muscle groups are working to make it bigger!

What should you do, then the focus is only on endurance-oriented training, which make smaller a specific muscle group you want to. This is preferably unloaded the fast-twitch muscle fibers and train the smaller, slow-twitch muscle fibers.

How do you use this type of training into practice? My advice would be an exercise or two to pick up reducing the muscle group you want to work. For example, if your calves, standing and seated calf raises will decrease labor.

Now at the beginning of each workout you (do not care what other body parts you work or even if you only do cardio training), perform 2 sets of high reps (80 to 100 repetitions) on one of these exercises (Here you can both use the same exercise or perform a series of individual).

To evacuate two minutes rest in between the 2 sets of lactic acid build up.

The reason why we do this every day that slow fibers require frequent work and plenty of volume. Doing those two every single workout is the most efficient way to reach the incentives.

Of course you'll need to use some fairly light weight to get into a position that many reps, not just a rep counter and stop when you get to 80. Push you go and get as many reps as you can. The high reps are what will train your slow-twitch muscle fibers.

DO NOT do any heavy or moderate training for your target muscle group. It should work all the light, very high rep whenever you are. We really want to take all the momentum, the larger, fast-twitch muscle fibers and focus on training only the smaller slow-twitch endurance-oriented fibers.

For the rest of your workout (for the muscles that you do not try to) reduce the size to be able to feel free to use with heavier weights and lower rep ranges. It is only the target muscle group you want to keep completely to very high repetitions.

And just because you train in order to reduce muscle mass, does not mean it, it will be easy to work! You need to be on these high-rep sets urge not just go through the motions and count to 100.

As I mentioned earlier, this is a two-pronged approach ... Training and nutrition. So now that we have acquired the training, let us now turn to food, nutrition specicially goes after the training, that the biggest impact on your muscle wasting have program.

Your muscles require protein to rebuild and recover. So, what we do, your body protein during the post-workout period shall not eat any protein for a few hours after the workout.

Do not eat from now on you will eat into proteins your body strength, some of its own muscle tissue for recovery, further help to reduce muscle size.

Immediately after taking the training, in some simple sugars to get help with the recovery process started (sugary drink mixes like Tang or Gatorade are good). Eat only carbohydrates such as cereals, fruits and vegetables for a few hours after the workout.

You can eat protein throughout the rest of the day, just not at the post-workout period (at least 3 hours after).

It takes a bit more time for the muscle to respond to this type of training, but it will happen when you stick the high rep sets and keep it consistent.

The size of the muscles is obviously the most important lesson for you, whether the training for you or does not work, then use a good tape measure and measure your target muscles (in the same location on the muscle each time!) On a weekly basis and at the same (time of day for external factors such as food and water first thing in the morning to check before you've eaten or drink is best).

So, if you are looking to reduce muscle mass, without any slack to give this type of training a try! The high reps may be painful, but they will turn your muscles and reduce their size to get your muscles to where you want them to be!

Editorial Tips

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