The results of a 2014 meta-analysis by a group of scientists: Eric Helms (Helms ER), Peter Fitscher (Fitschen PJ), Alan Aragon (Aragon AA), John Cronin (Cronin J) and Brad Schoenfeld (Schoenfeld BJ). One meta-analysis concerns nutrition, the second training.
Briefly about the dietary recommendations from the first meta-analysis
- Protein 2.3-3.1 g/kg LBM
- Fats are 15-30% of the calorie deficit
- Carbohydrates according to dietary preferences/plan or type of diet
- Weekly fat loss (% of body weight) 0.5-1%
To achieve the effect of maximum preservation of muscle mass on a diet, it is recommended to follow a number of rules.
- Strength training and its anabolic effect can help minimize the loss of muscle mass during the preparation period for competitions.
- It is more correct to build a training cycle according to the principles of block and wave periodization.
- It is recommended to train each muscle group at least 2 times a week or more often. If each muscle group trains more than 2 times a week, it is recommended to distribute the training volume in such a way as to avoid excessive load within one workout (in general, if we train more often, it is better to reduce the volume and distribute it more evenly on all days of the training week).
Below is the data on the recommended frequency of training for each muscle group according to Wernbom at al., but I want to clarify that Wernbom did not study the issue in the light of calorie deficiency, he looked at protocols for hypertrophy in a normal diet (well, at least this is not discussed separately, but in fact it is logical and presumed), and yes, these data are collected on athletes of different levels of fitness (from beginners to professional athletes; more than 60 studies), depending on the type of training, intensity, level of fitness. Some of this data, among other things, formed the basis for the conclusions of the Helms team.
- The number of repetitions can vary from low to high (3-15), but should generally be in the range of 6 to 12 repetitions with a weight of 70-80% of 1 PPM (single-repeat maximum).
- In one workout, each muscle group should have a total of about 40-70 repetitions, although experienced athletes can use a higher volume.
- Rest intervals should be standard 1-3 minutes, although the rest period may be longer.
- The pace of the exercise should be selected in such a way that maximum control is maintained throughout the training movement and the technique is maximally observed: at the same time, the concentric phase (lifting gravity, muscle contraction) should account for about 1-2 seconds, the eccentric (lowering) for about 2-3 seconds.
- Recommendations for failure training: it is necessary to limit training "to failure" when performing multi-joint exercises, but you can use this approach for highly repetitive, single-joint exercises.
- The basis of the training should be multi-articular exercises, and also include as a "back room", isolating single-articular ones, to load those muscles to which the athlete shows increased attention. Moreover, multi-articular exercises are recommended to be performed before single-articular ones. And it is advisable to train large muscle groups at the beginning, moving on to small ones. But at the same time, you should be guided by the goals of the athlete and in the case of lagging muscle groups, it may make sense to start training with working out the lagging muscles (the logic here is simple, if you start working out these muscles after performing a number of exercises, then there may not be enough strength left for the lagging ones and their study will be ineffective, which can eventually lead to to an even greater decrease in their diet).
- The full amplitude of the training movement is recommended in an ideal technique (or close to it).
- Cardio exercises can be used to optimize the fat burning process. But it must be taken into account that an increase in the frequency and duration of cardio exercises negatively affects the results of strength training. Thus, it is recommended not to overdo cardio training, it is necessary to maintain the frequency and duration of cardio training at the minimum necessary (for fat burning) level. Based on the research results, it is considered optimal to perform cardio on exercise bikes or cardio exercises involving the whole body (and not just the top or bottom; for example, fullbody with light weights / kettlebells).
High-intensity cardio is not bad if it is present, but here you need to look at individual characteristics in recovery, i.e. you need to take into account that this type of cardio requires more time to recover. Fasting cardio does not seem to have any advantages over post-meal workouts and it seems like they can even have a negative effect, but there is no unambiguous data on this (so fasting cardio, although it is associated with nitrogen losses, in equivalent it is about 14 grams of amino acids per 60 minutes of cardio, but there is no data on, whether this is a decrease in MM, and ultimately whether this loss will not be compensated by taking protein in food after training).