christophers, ceaze... what's a depletion workout?
http://www.avantlabs.com/magmain.php...=27&pageID=335
IBglycogen depletion..
Which high rep, high volume or HIT?
basically high reps, short rest periods to deplete muscle glycogen, enhance fat loss, and set up for glycogen supercompensation
Ceaze basically high reps, short rest periods to deplete muscle glycogen, enhance fat loss, and set up for glycogen supercompensation and lots of sets (usually)
from the UD2: Assuming each of your sets lasts about 45-60 seconds (which is 15-20 reps at a fairly quick tempo or 10-12 reps at a slower tempo), you'll need about 10-12 sets per bodypart to deplete glycogen to about the right level. You should be using a weight that is roughly 60% of 1 rep max, tough to complete the set but without causing failure. That will generally allow about 15-20 reps or so. Take about a minute or a minute and a half between sets. You've got a few options as far as training. The most miserable way to do it would be to do a full 2 hour depletion workout on Monday but this is workable if you've got a high pain tolerance. Personally, I get bored after about an hour so I prefer to do the carb depletion across two days.
Ceaze from the UD2: Assuming each of your sets lasts about 45-60 seconds (which is 15-20 reps at a fairly quick tempo or 10-12 reps at a slower tempo), you'll need about 10-12 sets per bodypart to deplete glycogen to about the right level. You should be using a weight that is roughly 60% of 1 rep max, tough to complete the set but without causing failure. That will generally allow about 15-20 reps or so. Take about a minute or a minute and a half between sets. You've got a few options as far as training. The most miserable way to do it would be to do a full 2 hour depletion workout on Monday but this is workable if you've got a high pain tolerance. Personally, I get bored after about an hour so I prefer to do the carb depletion across two days. So if I'm carbing up on Wednesday... do these on tuesday or both monday and tuesday?
timberwolf So if I'm carbing up on Wednesday... do these on tuesday or both monday and tuesday? something like that
Thanks. I assume one exercise per bodypart or does it matter? Would it matter what exercises? Would isolation be preffered over compound movements etc.??
if you get any more shredded, the feds will use you as evidence
timberwolf Thanks. I assume one exercise per bodypart or does it matter? Would it matter what exercises? Would isolation be preffered over compound movements etc.?? You're going to want to shoot for compound movements because the goal is to deplete as much glycogen as possible and compound movements hit the most muscle. The workouts are pretty grueling especially on low carbs. They come out to somewhere around 10x15-20 on every muscle group. Weight wise you're going to want to do a weight that you can handle for that many reps but still gives a good burn. The burning means glycogen is getting used and you are going for that rather than muscle overload. Pretty damn miserable but enjoy
GOGZILLA You're going to want to shoot for compound movements because the goal is to deplete as much glycogen as possible and compound movements hit the most muscle. The workouts are pretty grueling especially on low carbs. They come out to somewhere around 10x15-20 on every muscle group. Weight wise you're going to want to do a weight that you can handle for that many reps but still gives a good burn. The burning means glycogen is getting used and you are going for that rather than muscle overload. Pretty damn miserable but enjoy Thanks. What exercises do you usually use for personal preference?
christophers depletion shit is miserable feel like shit?
christophers depletion shit is miserable oh its the fucking worst....don't be suprised if you puke timber....low carbs high reps and low rest periods = naseua eat cereal however IS FUN
I was reading UD2, that shit sounds horrible. depletion workout on low carb days. The refeeding weekends sound fun though. Tons of bread and rice and shit. He kept talking about delicious snackwells. I am doing a refeed today with sushi. ! high carb decent protein low fat
timberwolf Thanks. What exercises do you usually use for personal preference? Well what I did since I was doing ud2 was like theres two depletion workouts in a row. So like one day id do like high rep squats for legs and the next day id do high rep deads for legs..kinda like opposing groups for the same body part. I just did that for the bigger groups however. Like for back first day id do a pulldown motion and the next a row of some kind. That way things got rotated and I didnt die
