Before going into the merits, let's make a brief clarification. Later we will talk about the necessary caloric intake, defining it higher than the normocaloric amount.
Not everyone agrees on the fact that during this phase it is so necessary to exceed calories, since strength training is not as expensive as hypertrophy or metabolic one. The endocrine and metabolic-cellular stimulus are also lower. protocol will mainly use phosphate groups as an energy substrate, making the drastic increase in carbohydrates little sense.
However, it is true that specific strength training in bodybuilding differs from pure strength training in terms of much higher muscle tension times. The amount of caloric intake is therefore to be assessed case by case, and also on the basis of the table itself.
; act as a replacement meal for the bodybuilder.
Another useful supplement is creatine monohydrate, to be taken away from when you take the aforementioned caffeine. The effective dosage depends on the extent of the lean mass, since it is correlated to the muscle mass. Following the load-unloading criterion, maximum dosages up to 25 g / day can be reached during the loading phase in the unlikely hypothesis of a male subject with 100 kg. of lean mass, and minimum of 9 g / day in the case of a woman with 36 kg of lean mass. This phase would actually last only one week and would be followed by another three weeks in which a simple maintenance equal to 1/3 of the load would be performed. All this should be repeated for the entire strength cycle. For those who approach this supplement, from the beginning it is advisable to carry out a constant daily supplement of about 3 g.
Other sources recommend respecting the load criterion (always one week) equal to 1/3000 on the real weight. The feeling is that this system tends to overestimate the need, since a person weighing 85 kg should take 28 g of creatine per day.
The intake of creatine can be accompanied by 2-8 g / day of taurine, to maximize the intracellular volume, but not everyone agrees on this aspect.
Since creatine is attributed the capacity of water retention (therefore extracellular), we consider it normal to see ourselves "fogged" in front of the mirror. The important thing is not to confuse retention with excessive adipose accumulation due to the high-calorie diet. It goes without saying that this product does not have the same result on everyone - also because about 1/3 of subjects cannot absorb it properly in the intestine.
Another supplement that, for some, can be useful in order to minimize catabolism and maximize anabolism, are the branched chain amino acids; but even in this case not everyone agrees. C "is even those who consider them useless, replacing them with the right pool of essentials to take during and at the end of the routine.
used by professionals at this stage; we will mention it for completeness of information, inviting you to take it only as such - cultural information - since the practice is prohibited and harmful to health. Whoever takes drugs commits an offense punishable by law as well as encouraging its use.
Moreover, since 2010 nandrolone in its various forms has been included in the list of narcotic substances, therefore it is equated to any "hard drug".
In the strength phase, doped agonist bodybuilders usually use drugs such as testosterone, dianabol, anadrol, ie drugs that - in addition of course to anabolize - have an androgenic component that allows to obtain that "aggression" - therefore control and neuromuscular capacity - required in this phase and, aromatize, leading to water retention useful for lubricating tendons and joints.
On the other hand, trenbolones (as they do not give retention), nandrolones, boldenones, metenolones, stanozolols, oxandrolones etc. are less effective in this sense, therefore discarded from the hard core. (as little androgens and low aromatization).
Even the cholesterol and drostanolones are discarded as they do not aromatize and do not anabolize.
Doping is typically carried out for the entire duration of the bodybuilding specific strength cycle (2-3 months) with a diamond pattern, and is then stopped for at least 2-3 months. But most of the time, alas, the psychological addiction leads to no interruption at all.
