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CATABOLIC PHASE HOW TO
CATABOLIC PHASE FULL

Lean meat, chicken, eggs, milk, and whey protein are recommended sources of protein.Ĭarbohydrates, which are macronutrients, provide the body with energy. Protein should make up 20-25% of your daily diet. Protein, a macronutrient, provides the essential building blocks for tissue, hormones, and enzymes. Eating 5-8 meals a day, with each meal separated in 3-4 hour increments, will assure that your muscle are continually receiving the essential nutrients for growth.īelow are brief explanations of the macronutrients, micronutrients, water, and recommendations for each.

Standing Biceps Curl: 3 Sets Of 15, 12, Then 8 RepsĮating the right kinds of food and enough of them is also vital for catabolism prevention and maintenance of anabolism.

Flat Barbell Bench Press: 3 Sets Of 15, 12, Then 8 Reps.

Lying Triceps Extension: 3 Sets Of 15, 12, Then 8 Reps.

Triceps Pushdown: 3 Sets Of 15, 12, Then 8 Reps.

Dumbbell Shrug: 3 Sets Of 15, 12, Then 8 Reps.

Reverse Fly: 3 Sets Of 15, 12, Then 8 Reps.

Standing Dumbbell Lateral Raise: 3 Sets Of 15, 12, Then 8 Reps.

Seated Dumbbell Shoulder Press: 3 Sets Of 15, 12, Then 8 Reps.

Barbell Deadlift: 3 Sets Of 15, 12, Then 8 Reps.

Bent-Over Barbell Row: 3 Sets Of 15, 12, Then 8 Reps.

Close-Grip Lat Pulldown: 3 Sets Of 15, 12, Then 8 Reps.

Standing Machine Calf Raise: 3 Sets Of 15, 12, Then 8 Reps.

Lying Leg Curl: 3 Sets Of 15, 12, Then 8 Reps.

Standing Leg Curl: 3 Sets Of 15, 12, Then 8 Reps.

Dumbbell Lunges: 3 Sets Of 15, 12, Then 8 Reps.

Incline Leg Press: 3 Sets Of 15, 12, Then 8 Reps.

Barbell Squat: 3 Sets Of 15, 12, Then 8 Reps.

Leg Extension: 3 Sets Of 15 Reps (warm-up exercise, use lighter weights).

Cable Crossover: 3 Sets Of 15, 12, Then 8 Reps.

Flat Dumbbell Bench Press: 3 Sets Of 15, 12, Then 8 Reps.

Incline Barbell Bench Press: 3 Sets Of 15, 12, Then 8 Reps.

CATABOLIC PHASE FULL

The first workout is for those who have enough time for full workouts and the second is for those who are short on time. The last thing you want to see is degradation of all your hard earned muscle.īelow are two workouts that will prevent catabolism and help you maintain anabolism. If you don't have much time to train, decrease the length of your workouts and perform more compound exercises to train several muscle groups simultaneously. It is absolutely imperative to maintain a weekly workout regimen to prevent muscle loss and maintain anabolism. Several steps need to be taken to prevent catabolism, with primary emphasis on training, nutrition, and recovery. Suppression of the immune system, digestive organs, and growth hormones Fatigue.Excessive breakdown of bodily tissues, including muscle.Those who tend to have difficulty maintaining a steady workout and nutrition regimen should be especially concerned with the prevention of catabolism, or severe problems will occur.īeing in a catabolic state for a prolonged period of time can be very dangerous. Unlike its opposite anabolism, which is the building up of complex molecules from smaller ones, catabolism isn't discussed much. As it relates to bodybuilding, catabolism is the breaking down of muscle tissue. You might be thinking to yourself, what exactly is catabolism? Well, it simply means the breaking down of complex molecules into smaller ones.

CATABOLIC PHASE HOW TO

Read on to learn how to prevent catabolism and how to maintain anabolism. All those years of hard training can be sent right down the drain. Being in a catabolic state for a prolonged period of time can result in major muscle loss and overall decrease in health. Negligence of adequate training, nutrition, and recovery can lead to it. Catabolism is a bodybuilder's worst nightmare.