Are you tired of losing hard-earned muscle mass during the final stages of contest prep Whether you’re prepping for a show or simply dieting to get shredded, the fear of watching your muscle disappear can be daunting. But fear not, because we have you covered
1. Slow Rate of Fat Loss:
One of the keys to preserving muscle mass during contest prep is to manage your rate of loss towards the back end of prep. While it’s good to get fat loss moving fast in the early stages of prep when muscle is easy to retain, doing so in the final 6-8 weeks can put your hard-earned muscle at risk. Instead, aim for a slow rate of loss around 0.5% of your body weight per week.
2. Performance-Oriented Training:
Maintaining performance is crucial for preserving muscle mass. During prep, focus on training that allows for performance retention, particularly with movements that are easy to brace through external stability. Compounds like hack squats, pendulum squats, and leg presses are staples for tissue retention at the back end of prep. By externalizing stability, we can focus on pulling the most out of each set and retain tissue easier.
3. Incorporate Low-Impact Cardio:
Cardio is a vital component of any contest prep, but high impact forms of cardiovascular activity, like excessive Stairmaster use, can take a toll on your recovery capacity, especially as you near the end of prep. Rather than feeling like your legs are filled with cement all the time, consider incorporating low-impact cardio options like recumbent bike, elliptical, or even using higher step counts to help manage the total load on your legs and make it easier to retain tissue throughout the prep.
4. Strategic Use of Orals:
Bust out the Anavar or Halotestin as the last few weeks of prep are upon us! While it depends on the risk profile of the athlete, using orals in the last 4-6 weeks can aid in performance retention when used in the pre-training setting. With shorter half lives, you will often see people able to string along performance for a few more weeks but using them in the back end of prep.
In conclusion, losing your legs during prep doesn’t have to be inevitable. By adopting a strategic approach that focuses on a slowed rate of loss, performance-oriented training, low-impact cardio, and potentially using orals during the last few weeks, you can preserve your hard-earned tissue and step onto that stage ready to bring home the W.
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Thank you,
Luke Miller MS, PS2, J3U-PC
