thefighter skrev:Hej.

Når man bulk er det essentielt at være i overskud på træningsdage og dagen efter træningsdage, dette er jeg klar over.

Men mit spørgsmål er således om det også er en fordel at være det på 100% offdage? - f.eks. hvis jeg træner mandag - onsdag - fredag, og så er søndag en 100% off-dag.

- På forhånd tak.

Vauve skrev:Låner lige tråden da jeg selv har tænkt over det samme. Hvis man så ikke kan få trænet fredag vil det sige at man ikkke træner både torsdag fredag lørdag og søndag. Vil det så stadig være en fordel at være i kalorie overskud?

Nikolaj P skrev:

thefighter skrev:Hej.

Når man bulk er det essentielt at være i overskud på træningsdage og dagen efter træningsdage, dette er jeg klar over.

Men mit spørgsmål er således om det også er en fordel at være det på 100% offdage? - f.eks. hvis jeg træner mandag - onsdag - fredag, og så er søndag en 100% off-dag.

- På forhånd tak.

ja, da det stadig er vigtigt for dine muskler at have noget at arbejde med

thefighter skrev:

Nikolaj P skrev:

thefighter skrev:Hej.

Når man bulk er det essentielt at være i overskud på træningsdage og dagen efter træningsdage, dette er jeg klar over.

Men mit spørgsmål er således om det også er en fordel at være det på 100% offdage? - f.eks. hvis jeg træner mandag - onsdag - fredag, og så er søndag en 100% off-dag.

- På forhånd tak.

ja, da det stadig er vigtigt for dine muskler at have noget at arbejde med

Oki, så det er stadig en fordel at være i overskud der, selvom det er tæt på de 48 timer man sidst har trænet. - Troede bare det ville være hovedsageligt fedt der ville ryge på så.
Ligesom det jo ville være hvis man bare var i overskud, uden at træne. Hvad er forskellen?

Nikolaj P skrev:

thefighter skrev:

Nikolaj P skrev:

thefighter skrev:Hej.

Når man bulk er det essentielt at være i overskud på træningsdage og dagen efter træningsdage, dette er jeg klar over.

Men mit spørgsmål er således om det også er en fordel at være det på 100% offdage? - f.eks. hvis jeg træner mandag - onsdag - fredag, og så er søndag en 100% off-dag.

- På forhånd tak.

ja, da det stadig er vigtigt for dine muskler at have noget at arbejde med

Oki, så det er stadig en fordel at være i overskud der, selvom det er tæt på de 48 timer man sidst har trænet. - Troede bare det ville være hovedsageligt fedt der ville ryge på så.
Ligesom det jo ville være hvis man bare var i overskud, uden at træne. Hvad er forskellen?

det er bare sådan at hvis du f.eks gik i en uge uden at træne og ikke spiste så meget, vil du tabe en del muskel masse. kan ikke sige præcist hvorfor, men det er bare sådan at din krop skal have noget energi til dine muskler også selv om det er på off dage

thefighter skrev:

Nikolaj P skrev:

thefighter skrev:

Nikolaj P skrev:

thefighter skrev:Hej.

Når man bulk er det essentielt at være i overskud på træningsdage og dagen efter træningsdage, dette er jeg klar over.

Men mit spørgsmål er således om det også er en fordel at være det på 100% offdage? - f.eks. hvis jeg træner mandag - onsdag - fredag, og så er søndag en 100% off-dag.

- På forhånd tak.

ja, da det stadig er vigtigt for dine muskler at have noget at arbejde med

Oki, så det er stadig en fordel at være i overskud der, selvom det er tæt på de 48 timer man sidst har trænet. - Troede bare det ville være hovedsageligt fedt der ville ryge på så.
Ligesom det jo ville være hvis man bare var i overskud, uden at træne. Hvad er forskellen?

det er bare sådan at hvis du f.eks gik i en uge uden at træne og ikke spiste så meget, vil du tabe en del muskel masse. kan ikke sige præcist hvorfor, men det er bare sådan at din krop skal have noget energi til dine muskler også selv om det er på off dage

Ja selvfølgelig skal kroppen også have energi på off-dage, men om den skal være i energioverskud på en dag hvor muskelopbygningsfasen er for den største part overstået, værende ca. 48 timer siden musklerne sidst er blevet trænet.
- Så jeg havde overvejet om det ikke ville være nok med bare sit ligevægtsindtag på en sådan 100% off-dag?

Use "Control Days" to Maximize Mass Phases

A lot of people, heck most of us gym rats, are often faced with the tough decision of trying to put on as much size as possible or trying to get as ripped as possible. Both will take us closer to our final objective of being lean and muscular, but at the same time both will also give us the impression of getting further away from that same final objective!

Why's that? Most serious trainees have an ultimate goal of what they want to look like. Most of the time this goal is actually quite general — they see themselves as being huge and shredded. Some are more precise in their goal setting, for example you might want to be 215 at 6% body fat. But, in most cases, our goal is simply to be big and ripped.

To accomplish that, we must both gain size and lose fat. While we're focusing on one goal, like losing fat, we feel that we're actually getting farther away from the finished product because we have the impression of getting smaller. And, while we're leaning out, we often feel that we're wasting time which could be used to gain more size.

Not to mention that gaining a lot of size while losing fat is almost impossible to do, which means that our goal of being huge will be postponed some.

Then again, if we bulk up too much, we'll make the process of losing fat much longer sincewe'll have more of it to lose.

Basically, focusing on one of the two main goals will never satisfy you 100%.

This has led many a trainee to jump from one goal to the next before being able to accomplish anything either way. For example, you'll decide to really put on size, but after a few weeks you feel fat and decide to stop and cut for a while. Then you begin to feel small, and you decide to bulk again, and so the dance continues.

While alternating periods of maximum growth and periods of fat loss is a good approach (especially if you already have a decent amount of muscle to start with), changing goals too frequently is the best way to get nowhere and end up looking the same years from now.
muscle man and skinny man

How much muscle do you really expect to gain during a four-week mass gaining phase? I'll tell you: two pounds of muscle tissue if everything is done perfectly. You'll of course gain more weight, but it'll be from intramuscular water retention (half a pound for every pound of muscle gained), increased glycogen storage, extracellular water retention (as much as five to seven pounds if you're ingesting a ton of carbs), and some fat.

But, when it's all said and done, you'll have gained two pounds of muscle.

Then you decide to cut for four weeks, a period during which you won't gain any muscle (you might even lose some if you aren't smart about it).

So, during an eight-week cycle, you'll have gained one or two pounds of muscle and maybe lost four pounds of fat. At that rate, it'll take you years to drastically change your physique.

To make an appreciable gain in muscle mass, one that'll make a visual difference, you need to devote at least 10 to 12 weeks, preferably more.

On the other hand, fat loss phases can be shorter, because fat loss is faster than muscle growth if you know how to do it properly. Losing two or three pounds of fat per week is fairly easy; gaining the same amount of muscle will take you five times as long.

So, one strategy is obviously to focus 100% on gaining as much size as possible for three to five months, or more. This means eating for growth, which can lead to excessive fat gain.

While it doesn't necessarily mean that you'll gain a lot of fat, it's easy to overdo "eating for growth," and fat gains can sneak up on you without you even noticing that your gut has suddenly eclipsed your penis.

So, while this approach is adequate to put on a lot of size, it might not be ideal if your final goal is to be big and ripped.

However, the opposite approach of not eating enough to maximize growth in fear of gaining fat isn't any better. By absolutely wanting to avoid excessive fat gain, you undoubtedly risk limiting (or even stopping) your rate of muscle growth.

The solution is the inclusion of "control days" within a long mass gaining phase. Simply put, control days are days in which you eat below maintenance and follow a low carb (less than 50 grams), moderate fat (around 0.3 to 0.4 grams per pound), and high protein (1.5 to 1.75 grams per pound) setup. You also perform cardio or metabolic work on these days.

The control days will:

* Help prevent excessive fat accumulation (each control day will lead to a loss of around a half a pound of fat).

* Make you drop subcutaneous water. If you're ingesting a lot of carbs when trying to grow, you'll retain water that can blur your definition, or give you a false sense of size. Flushing water once a week will allow you to better assess your true progress.

* Make the other days of the week more anabolic. The day after a control day your muscles are more sensitive to insulin, so more of what you eat will be stored in your muscles instead of as fat.

Here are some rules to follow when planning control days:

* Start with one control day a week.

* If you're gaining too much fat, bump it up to two control days a week.

* If you're still gaining too much fat, bump it up to three control days a week (but never more than that during a mass gaining phase).

* Control days should never be planned on consecutive days. Non-consecutive control days are more effective at limiting fat gain, potentially less catabolic, and give you more "anabolic rebound days" during the week.

* If your muscle growth has stalled, remove one control day if you have multiples, or make it less drastic if you only have one (e.g. bump carbs up to 75 to 100 grams).

* Assess your progress every week and always on the same day. The day of the assessment should be the one after a control day, because that's where you'll retain the least water and glycogen, so it'll be much easier to measure actual muscle growth. From that assessment, decide if you need to stay the course or change your diet (either by adding or removing control days or by increasing your food intake).

This approach will allow you to focus on eating and training for maximum growth for a long period without the fear of adding an excessive amount of fat. Some fat gain will undoubtedly occur when trying to put on a ton of size, but if this method allows you to only put on five to eight pounds of fat instead of 15 to 20 pounds to gain the same 20 pounds of muscle, then it'll be a huge step in the right direction.

For one, you'll look better year round, and two, it'll be a hell of a lot easier to diet off the gained fat so you won't risk losing your hard-earned muscle when you do decide to showcase your striations.