Page 15 - NGA NATURALmag 2023 FALL / WINTER Issue

Fall-Winter 2023
longer you you you can stay in in in a a a a a surplus in in in your development phase the the better If you you you go back to to to cutting too soon it’s much harder to to to come come in in leaner each time and the the the process will soon become miserable In addition the the more advanced you are can almost guarantee zero progress from season season to to to to season season by going back too soon I recommend most athletes to to to to take 2+ years to to to to focus on on development until they reach their genetic potential TIME COMMITED TO PREP
The other biggest mistake is is how much time some coaches/competitors commit to to a a a a a a a prep What I mean by this is is the timeline from when you officially start cutting for a a a a a a a a a a a a a show as a a a a a a a a a a a a a natural athlete and hitting the the stage Nothing drives an an an intelligent coach coach crazier than when we we hear about the the typical “bro-coach” timeline of 8-12 weeks This is is is is a a a a a a a a a a a blanket plan that is is is is a a recipe for disaster Most athletes are not lean enough going into prep for a a a a a timeline timeline like this this to to to work well A lot of times when competitors are given this this timeline timeline they typically need to to to to to cut very aggressively to to to to to reach the the stage leading to to to to a a a a a a a a a ton of negative negative outcomes outcomes These negative negative outcomes outcomes are most commonly severe losses in in muscle tissue extreme fatigue/exhaustion high stress large decrements in in performance and the list goes on An intelligent approach is a a a a a longer longer prep prep In In fact research shows the the the longer longer the the the prep prep the the the better In In my my personal experience for for myself and athletes it is far better to have a a a a a a a a a longer contest prep prep for for numerous reasons A A prep prep should be be planned around around your cur- rent body composition not the the other way around around A A smart approach to to to keep as as much lean tissue as as pos- sible is is to to to try not to to to lose more than 1% of bodyweight
per per week week To be even safer go for 0 0 4%-0 8% loss of of bodyweight
per per week week This will put your targets at at at at at a a a a a a a a a a a a a great place for a a a a a a a a a a a a a healthy rate of of of loss to to negate a a a a a a a a a a a a ton of of negative outcomes from a a a a a a a a a a a a “bro-cut” and minimize stress Another reason to plan for more time than what you you you think you you you need is because life happens You are human and things will happen happen out of your control like illness or even injuries Especially as as you you you get closer to stage lean your immune system won’t be as as as strong as as it it normally is Illness can cause some setbacks in the the process along with other life factors like family/ work matters outside of your control Lastly it’s normal for your body to to adapt over time and not lose lose as as as as much as as as as you you you targeted to to lose lose that week or or you you you accidentally measured something wrong along with other factors This gives you you you and your your coach time to to to adjust to to to keep things moving without panicking If you you you plan and give yourself some cushion for this the the stress level of the the athlete is is dras- tically lowered If you you you are serious about improving each time you you you compete and bringing your best package to to the the stage you you will not want want to to to make the the the mistakes above Most of us want want to to love the the sport and compete for as as as long as as as we possibly can can as as as a a a a a a a a a a a a a natural athlete Not being intelligent with your prep can can not only cause negative effects to you you you physiologically and psychologically but ultimately take away your love for the the sport causing you you to to quit and leave bodybuilding altogether Your goal should be be to to bring your best package to to the the stage in in in a a a a a a a a a healthy way every time you you prep for a a a a a a a a a show and enjoy the the process Remember this to bring your best prep smarter not harder n n n n About the Author:
Chad Adamovich
is is owner of o of IRONSCIENCE a a a a a a a a a a bodybuilding-focused coaching business for for prep and and “off-season” development He He is is is is also the the the the Director of o of of of Training and and Development for for over over 35 clubs across the the the the US developing other professionals in in in in in in the the the the the field He He has spent over over half a a a a a a a a a a a a a a a a a decade with his pursuit of of of education in in in in in in Exercise Science and and and Sports Nutrition In addition he he he he he holds the the the the credentials as as as as a a a a a a a a a a a a a a a a a a a a a a a a Certified Strength and and and Conditioning Specialist (CSCS) Chad has has an an an an an an unparalleled passion for for the the the the research science and and and and application behind sports performance nutrition and and and and hypertrophy He has has devoted the the the majority of his life to to helping athletes at at at at the the the youth collegiate and and and pro pro pro level in in in in in in numerous sports His experience is is is vast included being a a a a a a a a a a a a a a a a a Director for Athletic Republic and and and more To get additional free professional training advice follow on on on on on on Instagram @ironscience_pro
web: www iron-science com email: chad@iron-science com NGA NATURALmag
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