, who will compete in Tokyo for her third Olympics, says that while weightlifting is a full-body movement, it is important to dedicate time to build up your lower body.During the off-season, Olympians are building foundational strength, muscle size, and fixing any muscle imbalances, with volume and intensity ramping up.
“If muscle gain is your goal, you need to create a calorie surplus -- eat more calories,” says Anthony Ortiz, founder of Fitly and the creator SmartPlate. “When you are dieting for muscle building, your nutrition must be on point at all times. You can’t out-train a bad diet.”“If you cannot maintain a good, static position because you have a weak muscle or static imbalance somewhere, that’s a big deal,” he says.
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