Training in a calorie surplus promises great progress . But in order to get the most out of this phase, it is worth considering a few aspects. Let’s take a closer look at how you can achieve your advanced training goals.
1. Set clear training goals: Before you go to the gym, it is important to set clear goals for your training. Do you want to build muscle mass, increase your strength or both? Both intentions may sound similar, but they require different training approaches. The goals you choose will form the basis of your training program.
2. Progressive Overload: The effective method for advanced training is progressive overload. This means continually challenging your muscles by gradually increasing the weight, repetitions, or intensity of your exercises. This constant progress is crucial for muscle growth.
3. Use compound exercises: Incorporate compound exercises into your training. Exercises like squats, deadlifts and bench presses activate multiple muscle groups at the same time and maximize your results. However, more than one compound movement per training session can be counterproductive to your success because these exercises require a lot of energy.
4. Create a structured training plan: Develop a well-structured training plan that targets different muscle groups on different days. Also make sure to focus on the muscle groups you want to work on so that the mass reaches the important places.
5. Don't neglect recovery: Recovery is just as important as the training itself. Make sure you get enough sleep (7-9 hours per night) to promote muscle recovery and your overall well-being. Plan rest breaks and rest days into your training plan to give your body the recovery it needs.
6. Track your progress: Record your progress in a training journal. Record the weights, reps, and changes in your strength and body. This will help you adjust your training plan and stay motivated. You can also check that you always train according to the principle of progressive overload (see section 2).
7. Patience and Consistency: Building muscle mass and strength takes time and persistence. Be patient and stay consistent with your training and diet. Results cannot be achieved immediately but can be achieved with dedication.
8. Seek expert advice: Consider consulting a qualified trainer or fitness expert to help you design a training plan tailored to your goals. Your expertise can be invaluable.
