Fight Back To Build Mass: Let These Catabolic Crushers Help Keep Hard Earned Muscle!

Being in a catabolic state for a prolonged period of time can result in major muscle loss and overall decrease in health. Read on to learn how to prevent catabolism and how to maintain anabolism - workouts & nutrition info included:

Catabolism is a bodybuilder's worst nightmare. Negligence of adequate training, nutrition, and recovery can lead to it. Being in a catabolic state for a prolonged period of time can result in major muscle loss and overall decrease in health. All those years of hard training can be sent right down the drain.

Read on to learn how to prevent catabolism and how to maintain anabolism.


Catabolism Defined

    You might be thinking to yourself, what exactly is catabolism? Well, it simply means the breaking down of complex molecules into smaller ones. As it relates to bodybuilding, catabolism is the breaking down of muscle tissue. Unlike its opposite anabolism, which is the building up of complex molecules from smaller ones, catabolism isn't discussed much.

Those who tend to have difficulty maintaining a steady workout and nutrition regimen should be especially concerned with the prevention of catabolism, or severe problems will occur.


The Damaging Effects Of Catabolism

    Being in a catabolic state for a prolonged period of time can be very dangerous. Some of the damaging effects include:


Preventing Catabolism

Several steps need to be taken to prevent catabolism, with primary emphasis on training, nutrition, and recovery.


Training

    It is absolutely imperative to maintain a weekly workout regimen to prevent muscle loss and maintain anabolism. If you don't have much time to train, decrease the length of your workouts and perform more compound exercises to train several muscle groups simultaneously. The last thing you want to see is degradation of all your hard earned muscle.
    Below are two workouts that will prevent catabolism and help you maintain anabolism. The first workout is for those who have enough time for full workouts and the second is for those who are short on time.

Workout #1 Full Workout

Day 1:

    Chest/Abs
  • Incline Barbell Bench Press: 3 Sets Of 15, 12, Then 8 Reps
  • Flat Dumbbell Bench Press: 3 Sets Of 15, 12, Then 8 Reps
  • Cable Crossover: 3 Sets Of 15, 12, Then 8 Reps
  • Crunches: 3 Sets Of 25 Reps

Day 2: Quadriceps/Hamstrings/Calves

  • Leg Extension: 3 Sets Of 15 Reps (warm-up exercise, use lighter weights)
  • Barbell Squat: 3 Sets Of 15, 12, Then 8 Reps
  • Incline Leg Press: 3 Sets Of 15, 12, Then 8 Reps
  • Dumbbell Lunges: 3 Sets Of 15, 12, Then 8 Reps
  • Standing Leg Curl: 3 Sets Of 15, 12, Then 8 Reps
  • Lying Leg Curl: 3 Sets Of 15, 12, Then 8 Reps
  • Standing Machine Calf Raise: 3 Sets Of 15, 12, Then 8 Reps

Day 3: Back/Biceps/Abs

  • Wide-Grip Pull-Up: 3 Sets Of 10 Reps
  • Close-Grip Lat Pulldown: 3 Sets Of 15, 12, Then 8 Reps
  • Bent-Over Barbell Row: 3 Sets Of 15, 12, Then 8 Reps
  • Barbell Deadlift: 3 Sets Of 15, 12, Then 8 Reps
  • Hanging Leg Raise: 3 Sets Of 25 Reps

Day 4: Shoulders/Triceps

  • Seated Dumbbell Shoulder Press: 3 Sets Of 15, 12, Then 8 Reps
  • Standing Dumbbell Lateral Raise: 3 Sets Of 15, 12, Then 8 Reps
  • Reverse Fly: 3 Sets Of 15, 12, Then 8 Reps
  • Dumbbell Shrug: 3 Sets Of 15, 12, Then 8 Reps
  • Triceps Pushdown: 3 Sets Of 15, 12, Then 8 Reps
  • Lying Triceps Extension: 3 Sets Of 15, 12, Then 8 Reps

Workout #2 Short Workout

Day 1:

    Chest/Shoulders/Triceps
  • Flat Barbell Bench Press: 3 Sets Of 15, 12, Then 8 Reps
  • Seated Dumbbell Shoulder Press: 3 Sets Of 15, 12, Then 8 Reps
  • Lying Triceps Extension: 3 Sets Of 15, 12, Then 8 Reps

Day 2: Back/Biceps/Abs

  • Bent-Over Barbell Row: 3 Sets Of 15, 12, Then 8 Reps
  • Standing Biceps Curl: 3 Sets Of 15, 12, Then 8 Reps
  • Crunches: 3 Sets Of 25 Reps

Day 3: Quadriceps/Hamstrings/Calves

  • Leg Extension: 3 Sets Of 15 Reps (warm-up exercise, use lighter weights)
  • Barbell Squat: 3 Sets Of 15, 12, Then 8 Reps
  • Standing Leg Curl: 3 Sets Of 15, 12, Then 8 Reps
  • Standing Machine Calf Raise: 3 Sets Of 15, 12, Then 8 Reps


Nutrition

    Eating the right kinds of food and enough of them is also vital for catabolism prevention and maintenance of anabolism. Eating 5-8 meals a day, with each meal separated in 3-4 hour increments, will assure that your muscle are continually receiving the essential nutrients for growth.

Below are brief explanations of the macronutrients, micronutrients, water, and recommendations for each. A sample diet is also included.

Protein

Protein, a macronutrient, provides the essential building blocks for tissue, hormones, and enzymes. Protein should make up 20-25% of your daily diet. Lean meat, chicken, eggs, milk, and whey protein are recommended sources of protein.

Carbohydrates

Carbohydrates, which are macronutrients, provide the body with energy. Carbohydrates should make up 50-60% of your diet. Bread, pasta, rice, fruits, and vegetables are recommended sources of carbohydrates.

Fat

Fat, a macronutrient, provides the body with energy. Fat should make up 25-30% of your diet. Fish, walnuts, almonds, olive oil, and canola oil are recommended sources of fat.

Vitamins And Minerals

Vitamins and minerals, both of which are micronutrients, maintain proper functioning of metabolic reactions. A multivitamin/multimineral supplement should be consumed daily to assure you are getting the right amount of both vitamins and minerals.

    Water transports nutrients throughout the body and removes wastes. You should drink 1 to 1 1/2 gallons of water per day.

Sample Diet

    Water should be consumed with each meal.

Meal 1:

Meal 2:

Meal 3:

Meal 4 (Pre-Workout Meal/2 1/2 hours before workout):

Meal 5 (Post-Workout Meal/Immediately after workout):

Meal 6:


Recovery

      Without sufficient recovery, catabolism will always reign supreme. Similarly to inconsistent training, overtraining is highly catabolic. Muscles grow and repair during the recovery phase, so don't overlook it.

You should get 6-8 hours of sleep each night and should take 2-3 days off from the gym each week to ensure you fully recover. Also, every 8-12 weeks, you should take a complete week off from the gym to further recover and give your muscles a much needed rest.


Conclusion

Now that you know how to crush catabolism and maintain anabolism, you need to assure yourself that you will stay on track. Dedication leads to great things, especially in bodybuilding, so stay focused and keep training hard!

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